How to REVERSE Hip Pain
The secret to happier hips in under 5 minutes
Your hips are the largest and the hardest-working joints in your body.
They support you when you sit, stand, walk, climb stairs, bend down, pick things up, and carry the countless responsibilities that come with your daily life.
In many ways, your hips are the foundation for how comfortably and confidently you move! 🏃➡️
That’s why even small amounts of hip discomfort can affect your entire day.
✨ BUT, “exercise snacks” —or short bouts of movement sprinkled throughout the day—are becoming increasingly popular because they’re simple and easy to stick with.
And they’re highly effective!
In this issue, you’ll learn the best daily “hip micro-movements”, plus more advice for your hips to keep them going strong.
Why This Matters
Women are 4X more likely to have hip pain than men, and 2X more likely to have a hip replacement. Why? The shape of your pelvis combined with hormonal changes in midlife (that increase inflammation & decrease joint lubrication) create these issues; but regular movement can reverse it!
FITNESS SIMPLIFIED
Your hips LOVE movement—and they don’t need an hour-long workout to reap the benefits. In fact, a few simple “micro-movements” sprinkled throughout your day can go a long way toward reducing stiffness and helping your hips feel better.
Fitness Tip for Healthy Hips
Move Your Hips Often
Don’t wait until they hurt! 😠
Give your hips small doses of movement throughout the day.
Simple “exercise snacks” help your hips feel better because they:
✅ Improve joint lubrication—movement helps circulate fluid within the joint, allowing it to glide more smoothly and comfortably.
✅ Reduce stiffness—gentle motion helps release muscular tension that can build up.
✅ Activate key support muscles—micro-movements wake up your glutes and deep hip stabilizers, helping your hips feel more stable.
✅ Improve mobility without overwhelming your body—small movements performed consistently are often more effective than waiting until you’re stiff and sore.
✅ Keep your hips feeling younger—regular movement helps maintain the strength, flexibility, and function your hips need to carry you through your daily life.
Check out this video for the BEST quick hip moves to do throughout the day👇
Hip “Micro-Movements”
- Pelvic Circles—Seated or Standing (3-5 in each direction): Tip pelvis around in all directions to move hip joints
- Seated Hamstrings Stretch (10-15 sec/side): Come to edge of chair, kick leg out straight then lean chest straight forward. Add foot rotation or arm reach for a deeper stretch.
- Standing Hip Flexor Stretch (10-20 sec/side): Place one foot up on chair, tuck pelvis under and press hips forward.
- Leg Swings (8-10 reps/direction): Hold onto chair or wall for balance and swing one leg forward & backward, then turn to face chair and swing leg side to side.
Extra Tip: Several of these moves can be done while seated—so try them at your desk, in the car, or even on the airplane!
Did You Know...
- Due to hormonal changes, menopause may worsen conditions like gluteal tendinopathy, hip bursitis, hip osteoarthritis, and osteoporosis in the hip bones.
- The stronger your muscles are around your hip joint (e.g. glutes, quads, core, adductors, and abductors), the less you’ll experience hip conditions and chronic hip pain.
- Your hip joint needs to be both LONG and STRONG. In other words, you should be doing exercises frequently to stretch and mobilize your hips, while also strengthening them.
NUTRITION SIMPLIFIED
Since we’re talking about “exercise snacks”, let’s talk about actual snacks, too.
Nutrition Tip of the Week
Choose Nutrient-Dense Snacks
The best snacks don’t just fill you up—they nourish you!
First, a few ground rules:
👉 Meals come first. Make sure you’re eating balanced meals at regular intervals so that snacks are supplementing your nutrition, NOT replacing real meals.
👉 Plan snacks before you’re starving. A great rule of thumb is to eat a snack halfway between your two most widely spaced meals. Lunch at noon and dinner at 6pm? A 3pm snack is perfect.
👉 Follow the same PROtein + PROduce formula you use at meals.
Think of snacks as another nutrient opportunity—not just something to grab when you’re bored or ravenous.
When you approach snacks with intention, they become an easy way to support your energy, muscle health, and overall nutrition throughout the day.
Try this tropical, summery healthy snack today!
Tropical Chia Pudding
More ideas for Nutrient-Dense Snacks
- Apple or pear slices with cheese
- Cottage cheese with pineapple and berries
- Turkey or ham roll-ups and cucumber slices
MINDSET SIMPLIFIED
As women, we’re often tempted to believe that meaningful change requires a BIG plan, a FRESH start, or a complete overhaul of our habits.
But the truth is that your health is built in the small moments.
✨ A few hip mobility exercises while your coffee brews.
✨ A PROtein-rich snack instead of grabbing whatever is convenient.
✨ A short walk between meetings.
These actions may seem insignificant on their own, but they compound over time.
The strongest, healthiest women aren’t necessarily doing extraordinary things,
👉 they’re doing ordinary things consistently.
Never underestimate the power of a tiny habit repeated day after day.
That’s how stronger hips, better health, and lasting results are built.
Mindset Tip of the Week
Trust the Power of Small Wins
THE TAKEAWAY
Healthy hips don’t require hours in the gym—they thrive on consistent attention throughout the day. Small movement breaks help keep your hips mobile and supported, while nutrient-dense snacks provide the fuel your muscles and joint need to stay strong. Most importantly, remember that lasting results come from small actions repeated over time. Keep showing up for those little “exercise snacks,” nutrition wins, and healthy habits—they add up to a body that feels and moves better.
- Move Your Hips Often
- Choose Nutrient-Dense Snacks
- Trust the Power of Small Wins
ADDITIONAL RESOURCES
Self Care Simplified podcast
SELF CARE SIMPLIFIED PODCAST EP 416. Are You Thinking About HABITS All Wrong? with Monica Packer
SELF CARE SIMPLIFIED PODCAST EP 293. Healthy On-the-Go Snack Ideas
SELF CARE SIMPLIFIED PODCAST EP 345. Stuck at a Desk? Tips for a Sore Back & Hips!
SPECIAL RESOURCE
Find yourself needing an easy routine to provide relief to your achy body at the end of the day? This is the perfect evening stretching routine designed to help release tension in the low back, hips, and surrounding muscles. Do it tonight so you can unwind, relax, and move more comfortably before bed.
8-Minute Evening Stretch for Tight Back & Hips
Until next week... Be strong
