How to Prevent Hip and Back Pain if You’re Active and Over 30
Tips from a Sports Chiropractor in Mendon, NY
If you’re over 30, staying active becomes less about hitting personal bests and more about staying pain-free and mobile—especially when it comes to your hips and lower back. At Rochester Sports Chiropractic in Mendon, NY, we specialize in helping athletes and active adults move better, recover faster, and prevent injury before it starts.
Whether you run, lift, hike, or hit the links, here’s what you need to know to keep your body strong and pain-free after 30.
🦴 Why Hip and Back Pain Happens More Often After 30
As we age, subtle changes in muscle flexibility, joint mobility, and recovery time become more noticeable. If you’re active, these changes can show up as:
Tight hip flexors and glutes
Lower back stiffness or pain after activity
Post-workout soreness that lingers longer than it used to
This is especially true for women, who may also deal with postural changes, pelvic stability challenges, or prior pregnancies—all of which can impact hip alignment and core support.
💧 Hydration & Water pH: Why It Matters for Joint Health
One of the most overlooked factors in joint and muscle pain is hydration—not just how much water you drink, but the quality of that water.
✅ Drink More Water
Staying hydrated helps your muscles recover and reduces inflammation. Aim for:
At least 64 oz/day, more if you’re active or sweat often
Drinking before, during, and after workouts
🧪 Consider Water pH
Alkaline water (higher pH) may help neutralize acidity in the body and reduce inflammation—though research is mixed, many of our athletic patients report feeling better when they include it in their routine.
🥦 Diet Matters: What to Eat (and Avoid) to Keep Pain Away
Inflammation is one of the biggest drivers of chronic hip and back discomfort—especially in athletes over 30. Luckily, food is one of your best tools to fight it.
🥑 Foods to Eat
Omega-3-rich foods like salmon, walnuts, flaxseed
Dark leafy greens (spinach, kale, arugula)
Berries (antioxidants for recovery)
Turmeric and ginger (natural anti-inflammatories)
🍞 Foods to Avoid
Processed sugars and carbs (can increase inflammation)
Refined vegetable oils (like soybean and corn oil)
Excess alcohol (especially post-workout)
💊 Supplements We Recommend for Active Adults
As a Titleist Performance Institute (TPI) Certified Sports Chiropractor, I’ve worked with countless athletes to optimize their recovery through targeted nutrition and chiropractic care. These are the most common anti-inflammatory supplements we recommend:
Turmeric/Curcumin (with black pepper for absorption)
Omega-3 Fish Oil (high EPA/DHA)
Magnesium (for muscle recovery and sleep support)
Collagen (for joint, tendon, and ligament health)
💡 Pro Tip: Always consult a healthcare provider (like us!) before starting any supplement routine tailored to your specific needs and activity level.
🏋️♀️ Movement, Not Just Exercise
In our clinic, we focus on functional movement screening to identify mobility restrictions before they lead to injury. As a chiropractor with a sports medicine and TPI background, I look at how you move, not just where it hurts.
This kind of proactive care helps:
Improve hip alignment
Reduce strain on the lower back
Keep your body moving efficiently as you age
👟 Final Thoughts: Be Proactive, Not Reactive
If you’re over 30 and living an active lifestyle in Mendon, Pittsford, Victor, or Honeoye Falls, don’t wait until your body is screaming for help. Prevent hip and back pain with:
Clean hydration
Anti-inflammatory nutrition
Targeted movement therapy
Chiropractic care that understands athletes
📍 Ready to Move Better?
Book an appointment at Rochester Sports Chiropractic—where your body, your goals, and your lifestyle come first.