Pelvic Pain and Tight Hip Flexors: Is There a Connection?

If you’ve ever dealt with pelvic pain, you know how frustrating and disruptive it can be. Whether it shows up as discomfort while sitting, pain during exercise, or a constant ache you can’t quite figure out, pelvic pain often feels mysterious. Many of my patients are surprised when we discover that one sneaky culprit can actually be their hip flexors.

So, are tight hip flexors really connected to pelvic pain? The short answer: yes.

Tight hip flexors are one of the most overlooked contributors to pelvic pain, especially for people who sit for long periods or struggle with posture. At our Castle Rock physical therapy clinic, we see this connection every day.

Why Hip Flexors Matter for Pelvic Health

Your hip flexors are a group of muscles at the front of your hips that help you lift your knees and stabilize your pelvis. They’re crucial for everyday movements like walking, running, and even sitting.

But here’s the catch: our modern lifestyles (think: hours at a desk, long commutes, endless screen time) often leave hip flexors overworked and tight. This tension doesn’t just stay in your hips—it can pull on your pelvis and lower back, setting the stage for pain and dysfunction.

How Tight Hip Flexors Contribute to Pelvic Pain

Here’s how tight hip flexors can contribute to pelvic pain:

• Pelvic Imbalance – Tight hip flexors can tilt the pelvis forward, straining the lower back and pelvic floor.

• Increased Pressure on the Pelvic Floor – When your hip flexors don’t move well, your pelvic floor muscles often pick up the slack. This extra workload can lead to pain, tension, or even leakage.

• Movement Compensation – Restricted hip mobility forces the body to find “workarounds.” Over time, these compensations can irritate joints, muscles, and nerves around the pelvis.

  
  

It’s all connected; when one muscle group isn’t functioning optimally, others step in, sometimes creating more problems.

What You Can Do About Pelvic Pain

The good news? Pelvic pain from tight hip flexors is highly treatable. With the right physical therapy approach, combining hip mobility work and pelvic floor therapy, you can reduce pain, restore balance, and prevent flare-ups. Here is how:

• Manual Therapy – Hands-on techniques can release hip flexor tension and restore mobility.

• Pelvic Floor Therapy – Addressing the pelvic floor directly ensures it’s not carrying excess strain.

• Movement Retraining – Learning how to move in a way that supports both your hips and pelvis prevents pain from coming back.

• Stretching & Strengthening – Customized exercises balance the hip flexors with your core and glutes.

Physical Therapy for Pelvic Pain in Castle Rock

At Sparq Physical Therapy, we specialize in connecting the dots between pelvic pain, hip mobility, and overall movement health. Every treatment plan is 1-on-1 and tailored to your specific needs, so you can get back to living—and moving—without pain holding you back.

Ready to Find Pelvic Pain Relief?

If pelvic pain or tight hips are slowing you down, you don’t have to just “live with it.” Working with a pelvic floor specialist can uncover the root cause and create a clear plan forward.

At Sparq Physical Therapy in Castle Rock, we help patients every day discover how interconnected the body really is, and how freeing it can feel when everything starts working together again.

Ready to take the first step? Contact us today to schedule your evaluation and start moving with confidence again.