You’ve stretched your hamstrings for weeks. You bought the better desk chair. And that nagging ache in your low back or hip is still there. A lot of the time, the problem isn’t where it hurts. It’s a little lower.
At SF Custom Chiropractic, we look at how your pelvis, hips and low back work together, so we can treat the source of your pain and not just where you feel it.
What Your Pelvis Actually Does
Your pelvis is where your spine meets your legs. It includes:
- The sacroiliac (SI) joints, where the base of your spine connects to your pelvis
- Your hip joints
- Your tailbone
- The muscles that support it all, including your glutes, hip flexors and pelvic floor
These parts work as a team. When one gets stiff, weak or overworked, the others pick up the slack, and that’s usually when pain starts.
Signs Your Pain May Be Coming From Your Pelvis
Your pelvis rarely announces itself. Instead, you might notice:
- A deep, one-sided ache in your low back or buttock
- Pain that travels into the buttock or back of the thigh, which is often mistaken for sciatica
- Hip or groin tightness that stretching doesn’t fix
- Pain when sitting on hard surfaces or right at the tailbone
- Discomfort getting out of the car, climbing stairs or rolling over in bed
Why It’s So Common in San Francisco
1. Long Days at a Desk
Hours of sitting shorten your hip flexors and let your glutes switch off:
- Your pelvis stays in one position for most of the day
- Tight hips can pull on your low back
- Weak glutes leave less support around the SI joints
Want to rethink your setup? Read Desk vs. Standing Desk: What’s Best for Your Back?
2. Hills and Bike Commutes
Walking and riding up SF hills puts repeated load on your hips and pelvis:
- Steep climbs work your hip flexors and low back hard
- Many riders and walkers favor one side without realizing it
Ride a lot? Read Biking & Low Back Pain: Tips for Long Rides
3. The Weekend Warrior Pattern
Sitting all week, then a long run at Crissy Field or a big Saturday hike, asks a lot from joints that haven’t been moving much.
4. Old Injuries
A fall, an ankle sprain or a car accident can change how you move for years. Your body adapts, and your pelvis often ends up carrying the extra load.
Tips to Keep Your Pelvis Moving Well
1. Break Up Sitting
- Stand, walk or change positions every 30–60 minutes
- Try a sit-stand routine if you have an adjustable desk
2. Stretch Your Hip Flexors
- A half-kneeling hip flexor stretch helps undo hours in a chair
- Hold for 30 seconds per side and breathe slowly
3. Wake Up Your Glutes
- Glute bridges build support around the pelvis and low back
- Start with 2 sets of 10 and add more as they get easier
For more exercises, read Why Core Stability Is the Key to Avoiding Low Back Injuries
4. Watch One-Sided Habits
- Take your wallet out of your back pocket before you sit
- Switch the shoulder you carry your bag on
- Notice if you always stand on the same leg
More daily habit resets in Resetting Daily Habits: Post-Summer Posture Check
5. Know When to Get Checked
- Pain that lasts more than a couple of weeks
- Pain that keeps getting worse or wakes you up at night
- Pain that changes how you walk, sit, sleep or exercise
Back or hip pain that comes with numbness or weakness in the legs, changes in bladder or bowel control, or a fever should receive prompt medical evaluation.
How SF Custom Chiropractic Supports Pelvic Health
Dr. Ashley Freidel starts by finding where your pain is actually coming from. Depending on what she finds, care may include:
- Chiropractic adjustments for the pelvis, SI joints and hips
- Active Release Techniques (ART) to release tight, restricted muscles
- Movement-based rehab exercises to build strength and stability
- Practical guidance on sitting, desk setup and daily habits
“I wish more people knew how interconnected pelvic health is with the rest of the body. The pelvis doesn’t function in isolation. Everything from hip mobility, core function, breathing mechanics, the low back, and even the way you move throughout the day can all influence how the pelvic region feels and functions. I find myself reminding patients that sometimes where you feel the symptom isn’t necessarily where the problem starts.”
– Dr. Ashley Freidel
We’re always happy to coordinate with your doctor or physical therapist so your care stays connected.
✨ Takeaway: If your low back or hip pain keeps coming back, it might be time to look a little lower. A few small habit changes and the right care can help your pelvis, hips and back work together again.
📅 Tired of the same aches returning? Book with Dr. Ashley at our Russian Hill office and start at the foundation.