Low Back & Hip Pain Relief in Whistler
Pain in your back or hips isn’t just about tight muscles—it’s about how your body is moving. When one area stops pulling its weight, others pick up the slack. Over time, that compensation turns into tension, instability, or pain.
At Mend, we help you figure out why it’s happening and what to do about it—so you can move better, train smarter, and get back to doing what you love.
Is This You?
A low back that feels stiff, sore, or achy by the end of the day
Hip tightness that makes it hard to sit, squat, or lie comfortably
Glutes that just won’t “fire” no matter how much you train
One-sided tension or pain that always comes back
A pelvis or SI joint that feels unstable or “out of place”
You've been told it's your posture—but you know there's more to it
If you nodded yes to any of those, you’re not alone—and you’re in the right place.
Why Low Back & Hip Pain Often Go Together
Your low back, hips, and pelvis work as a unit. When one loses mobility or control, the others jump in to compensate. That overload leads to pain—not always where the problem started.
Tight hip flexors (like your psoas or TFL), weak or inhibited glutes, or poor thoracic rotation can all throw your system off. The result? Back tension, hip pain, or both.
To make lasting change, we look at how your body is moving as a whole—not just where it hurts.
Common Causes We See in Clinic
Glute inhibition or delayed activation
Tight hip flexors or quads pulling into the low back
Core and diaphragm dysfunction → poor pressure control and breath mechanics
SI joint irritation or pelvic asymmetry
Overuse of piriformis, QL, or adductors as compensators
Limited thoracic or ankle mobility affecting the entire chain
Old injuries that never fully resolved—ankle sprains, knee injuries, abdominal surgeries, or childbirth
Lifestyle & Load Factors
Long hours sitting at a desk, driving, or on planes
Serving jobs—bending, twisting, carrying trays, and long shifts on your feet
Skiing, hiking, cycling, or lifting without proper core engagement
Repetitive or one-sided sports like snowboarding, tennis, or golf
Stress-driven bracing, shallow breathing, or gripping through the low back (yep, your nervous system still matters here too)
How We Assess Low Back & Hip Pain
No cookie-cutter protocols. Your first visit includes a focused, functional assessment so we can treat the cause—not just chase symptoms.
What we may assess:
Range of motion in your spine, hips, and pelvis
Glute, psoas, and adductor activation
Core control, breathing pattern, and diaphragm function
SI joint or QL involvement
Palpation for trigger points and fascial tension
Functional movement testing to see the whole picture
Neurological screening if there’s radiating or referred pain
You’ll leave knowing what’s driving your pain and what we’re doing about it.
How Our Integrative Approach Helps
This isn’t just “a few needles in your low back and hope for the best.” We combine multiple, clinically proven techniques to create real change—fast—and help it last.
We use a blend of orthopedic acupuncture, dry needling, electroacupuncture, and manual therapy to reduce pain, restore proper movement, and retrain the system. Depending on what we find, your session may include:
Motor Point Acupuncture – Activates inhibited muscles using a quick flash of e-stim to the motor point. This helps restore function and balance to key stabilizers.
Dry Needling – Targets tight bands and trigger points to reset muscle length and improve elasticity.
Electroacupuncture (E-Stim) – Adds gentle pulses between key points to reduce inflammation, improve blood flow, and reinforce neuromuscular control.
Joint Needling – Targets joints directly using specific electroacupuncture settings to reduce inflammation, and circulation within the joint capsule, and support mobility.
Distal (Channel-Based) Acupuncture – Supports systemic change or targets the issue indirectly when the area is too flared up for local work.
Manual Therapy, Gua Sha, or Cupping – Frees up fascia, improves glide, and reinforces joint mobility when needed.
Want the full breakdown? See how we treat at Mend
What a Session Looks Like
Initial Assessment + Treatment (~60 min)
If your new around here, this ones for you. History, assessment, targeted treatment, and plan design.
Follow-Up Acupuncture – Standard (~40 min)
Focused progress session. Re-test key movement(s), treat what changed, reinforce activation. Ideal for ongoing care.
Follow-Up Acupuncture – Extended (~60 min)
Same focused approach plus extra hands-on time (manual therapy, guasha, cupping, more dry needling) when you need deeper tissue work or multi-area care.
Recommended Visit Frequency
Everyone’s different—but for most active adults dealing with low back or hip pain:
Reset Phase: 2x/week for 2–3 weeks to reduce pain and re-activate key stabilizers
Correct Phase: 1x/week for 3–6 weeks to rebuild movement control and prevent compensation
Maintain Phase: Every 4–6 weeks (or around training blocks) to stay ahead of flare-ups
Progress moves faster when visits are closer together in the early phase. We’ll tailor the plan to your goals, schedule, and sport.
5 At Home Tips for Low Back & Hip Relief
These simple, effective exercises help restore stability, improve mobility, and retrain your body to move without compensation. They’re safe for most people dealing with low back or hip pain, and they lay the foundation for lasting results.
1. 90/90 Breathing
Lie on your back with your feet on a chair—hips and knees at 90°. Gently press your heels down, exhale fully through pursed lips, and breathe into the sides and back of your ribcage without lifting your chest.
→ Resets your pelvis and core, calms tension in the low back, and builds awareness of breath mechanics.
2. Banded Glute Bridge
Place a resistance band above your knees. Lie on your back with feet hip-width apart. Press out into the band as you lift your hips by squeezing your glutes. Exhale at the top and lower with control.
→ Strengthens glutes and lateral hip stabilizers—essential for reducing low back strain.
3. Glute Bridge with Block Squeeze
Place a yoga block or rolled towel between your knees. As you lift into a bridge, gently squeeze the block and keep ribs stacked over hips.
→ Activates adductors and pelvic floor while reinforcing core control and alignment.
4. Psoas Lunge (With Ribs Stacked)
In a half-kneeling lunge, tuck your pelvis under, engage the back glute, and keep ribs stacked over hips as you shift forward slightly.
→ Lengthens tight hip flexors without dumping into your low back—great after sitting or long drives.
5. Supine Figure Four Stretch
Lie on your back and cross one ankle over the opposite knee. Gently pull the uncrossed leg toward your chest to feel a stretch in the glute and outer hip.
→ Releases tension in the piriformis and hip capsule—especially helpful if sitting, hiking, or squatting aggravates your symptoms.
!! When Acupuncture Isn’t Your First Step
Please bseek medical advice first if you notice:
Numbness, tingling, or weakness in one or both legs
Pain that flares with coughing, sneezing, or going to the bathroom
Sudden or sharp pain after a fall, crash, or lifting injury
Difficulty standing, walking, or using the affected leg normally
Unrelenting pain that isn’t easing with rest or position changes
Loss of control over bladder or bowel function
Once your cleared we’re here to support you.
Disclaimer: This content is for informational purposes only and is not intended to diagnose, treat, or replace medical advice. If you’re experiencing concerning symptoms or a medical emergency, please seek appropriate medical attention.
Ready to Move Freely Again?
If your low back or hips are holding you back—on the hill, in the gym, or at your desk—it’s time to treat the root cause. Let’s restore your movement and get you back to doing what you love.
Serving Whistler, Pemberton & the Sea to Sky Corridor.