Hip Pain
Pain in the hips can be described as pain in the “hip joint”. Knot spots in the Quadratus Lumborum and Tensor Fasciae Latae can refer pain to the hip area.
Causes
Prolonged sitting: When you sit for hours on end, your hip flexor muscles are stuck in a shortened position. Over time, this can lead to them becoming tight and stiff, often causing that familiar ache in the front of your hip when you finally stand up or try to extend your leg.
Leaning to one side when sitting in a chair: Leaning over to one side when you’re sitting or standing can really be a knot-maker! This habit causes uneven stress on the muscles in your back and hips. Because you’re always trying to balance yourself that way, some muscles end up overworked and tight while the ones on the other side get stretched out and weak, which is a perfect recipe for those nasty muscle knots to form. That easy lean ends up creating an imbalance that keeps your muscles unhappy and tight over time.
I Feel
Pain When Lying on One Side
If you experience sharp pain when lying on one side, the cause is often chronic muscle knots in the deep back muscle, the quadratus lumborum (QL), which becomes severely compressed. The discomfort typically concentrates high in the buttocks and side of the hip, presenting as a sharp, intense pulling ache that can extend along the flank and groin. You’ll notice the pain worsens significantly with movements involving lateral bending, such as turning over in bed, reaching sideways, or lifting something heavy on one side. Because the QL stabilizes the spine and pelvis, its knotting can easily mimic deeper issues like a herniated disc or sacroiliac (SI) joint dysfunction. The muscle deep in your flank and lower back can cause the entire pelvis to feel guarded and restricted, making restful sleep difficult.
I Feel
Pain in the Hip Joint
That deep, nagging pain right at the front or side of your hip joint often results from tight muscle knots in a small muscle on your upper side hip called the tensor fasciae latae (TFL). The pain can feel like a sharp pinch or a deep ache that settles into the hip and sometimes spreads slightly down the outer thigh. You’ll notice it worsens significantly when you’re walking uphill, standing with your weight shifted to one leg, or trying to get up from a low chair. It’s easy to confuse this with hip arthritis or even a pinched nerve in the lower back because of how the pain presents. If you press into the area just below the front of your hip bone, it’s usually very tender—almost like pressing on a bruise—and that tightness can make your hip feel stiff or unstable. These muscle knots can really limit how freely your hip moves, making everyday activities feel uncomfortable or restricted.
Pain When Lying on One Side
That sharp, uncomfortable pain you feel when lying on one side—especially if it wakes you up or makes it hard to get comfortable—may be caused by muscle knots in your outer hip muscle, the tensor fasciae latae (TFL). It often feels like a deep, burning ache or a sharp pinch right at the outer hip, and the discomfort can slightly radiate down the side of your thigh. You’ll notice it worsens when you’re lying directly on that side, walking uphill, or standing with your weight shifted onto one leg for a while. This type of pain is often mistaken for hip bursitis or sciatica because of its radiating nature and nerve-like symptoms. If you press into the area just below the front of your hip bone, it’s usually very tender—almost like pressing on a sore spot—and the tightness can cause your hip to feel stiff or unstable. These muscle knots can significantly limit how freely your hip moves, making it hard to find a comfortable sleeping position or move naturally during the day.