Do You Have a Third Hip? Understanding the “Third Hip Syndrome”
Has anyone ever told you that you have a third hip? Probably not—unless you’ve been in my physical therapy office. It’s simply a lighthearted way I explain how the spine and hips often help each other out.
THE PELVIS
Any time the pelvis moves, the lumbar spine naturally moves with it. Many of us carry normal amounts of tension in the muscles that connect the pelvis to the thigh—like the hamstrings, quadriceps, iliopsoas, and iliacus—mostly because we spend a lot of time sitting.
Sitting isn’t “bad”; it just keeps these muscles in a shortened position for long periods. When that happens, they can feel tight when we try to stretch or move them through a bigger range. These muscles also help guide how the pelvis moves, which gently influences the spine as well.
THE SPINE
The spine is wonderfully adaptable. It’s strong, responsive, and designed to support smooth movement throughout life. The nerves that travel through and around the spine glide comfortably in the spaces meant for them.
As we age, the bony joints of the spine naturally change—just like our skin gets wrinkles or our hair changes color. These shifts in shape often don’t cause symptoms. And even when the spaces around the nerves become a bit narrower, nerves can continue to function just fine. Bodies are excellent at adapting.
THE HIPS
The hips are among the strongest, most stable joints in the body. When they move through their full available range—whatever that range is for your body—they get nourished by synovial fluid, which keeps them comfortable and healthy.
Sometimes, when the hip muscles feel tight, the spine helps out with a little extra movement. That’s what I jokingly call the “third hip”—the spine joining the party to make up for the hip’s limited motion. It’s not dangerous; it simply means your body is doing what it does best: finding a way to move.
ARTHRITIS
Arthritis is a normal part of living in a body. It reflects use, time, and experience—not damage. Many people with arthritis have no discomfort at all. Staying well-hydrated and active helps joints feel their best.
THE “THIRD HIP”
When hip-related muscles feel a bit tight, the lower spine naturally contributes more during activities like walking, lifting, or stretching. This extra movement isn’t harmful, but over time it can make some people feel achy or stiff.
I feel that if you are needing to bend forward to pick up something from the ground, especially if it is heavy or if you are doing a repetitive movement, it is best to use the hip joints. This is one of the most stable joints of the body with the strongest ligaments, surrounded by the strongest muscle in the body—the glutes.
Maintaining comfortable flexibility in the hamstrings, quadriceps, iliopsoas, and IT band can help the hips move more freely so the spine doesn’t have to do quite as much backup work. Learning efficient movement patterns can also make your body feel lighter, stronger, and more coordinated.
If you have questions or want guidance tailored to your body, feel free to reach out:
bodylogicpatientaccess@gmail.com
Bodylogic Integrative Physical Therapy