Do you get hip pain after sitting too long? Although this is a common complaint, it’s not ideal! We weren’t designed to sit for long periods every day, yet many of us spend much of our lives in fixed seated positions—at the desk, in the car, at the table, and on the couch.
If you get hip pain from sitting too long, read on! We’ll explore why it happens and what you can do about it. Learn some simple physical therapy exercises to relieve hip pain and gradually reduce pain over time.
By the way, if you also get sore feet from wearing uncomfortable office-style shoes, check out these functional shoes that may be acceptable as office wear! They’re a great choice to help your feet function as they should!
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Why it’s common to get hip pain after sitting too long
Sitting for extended periods can lead to shortened quadriceps and hip flexors, making it difficult for these muscles to fully lengthen when standing. This can cause hip and lower back pain due to tension and compression on the hip joint.
Reduced blood flow to the hip joint further exacerbates this discomfort. Regular movement and stretches are essential to counteract these effects, improve flexibility, and maintain joint health.
Squat, lunge, push, pull, twist, press, and gait are the primal movement patterns that your body was designed to do. Sitting isn’t in there. Sitting or kneeling on the ground is more in line with the positions in which your body functions well. However, this may be uncomfortable if you are not used to it, and it is not always practical.
Your hip pain may be caused by something more than just muscle tightness or stiff joints. Other causes include conditions like tendonitis, hip bursitis, problems with the hip bone, or arthritis.
How to reduce the likelihood of hip pain from sitting too long
If you have chronic hip pain or severe pain, it’s wise to see a physiotherapist or a physical therapist for a personalized treatment plan. They can use manual therapy (hands-on) techniques specific to you. Examples include joint mobilization and soft tissue mobilization.
The following are general suggestions for countering the adverse effects of sitting for a prolonged period. It also includes ideas for reducing your time spent in a seated position. You can incorporate these ideas into your daily routine to decrease muscle and joint pain and improve hip health.
Take breaks, and plenty of them
Regular desk breaks help increase blood flow to the hip joint. Taking a short walk may help provide temporary relief for hip stiffness. If you can, go for a walk outdoors. You can learn more about the benefits of getting outdoors here.
Maintain proper sitting posture
Poor posture can significantly impact the entire body, leading to discomfort and pain in various areas such as the neck, back, and hips. Sitting or standing with poor posture can cause muscle imbalances and increased strain on joints and ligaments, exacerbating pain and tension throughout the body.
Proper sitting posture is crucial to alleviating hip pain and improving overall well-being. This involves keeping your knees at a 90-degree angle with feet flat on the floor.
You should ensure an upright posture with your shoulders relaxed back and down, and align your head with your spine (in a neutral position). Proper posture helps distribute your body weight evenly, reducing undue stress on the hips and other areas.
Proper workstation set up
Get a professional to optimize your workstation to minimize the stress placed on your body when sitting. Doing so may help decrease problems such as lower back discomfort. These exercises for lower back pain will also help).
Also, consider a standing workstation, again set up by a professional. A sit-stand desk will help you manage your sitting time.
Move regularly
Regular movement and stretches are essential to counteract the adverse effects of sitting too long on the hip muscles. Targeted hip mobility exercises can help improve range of motion and maintain hip joint health.
You don’t necessarily need to leave your desk to incorporate more movement into your day. Between tasks, stand up and squat a few times to wake up your gluteal muscles (buttock muscles). This article will teach you a basic squat.
Additionally, think of ways to incorporate more movement into your day. I don’t mean extra exercise sessions, but instead, incidental exercise. Do you need to drive just a few blocks down the road? Could you bike, jog, or walk? Finding small ways to be more active can help balance the time you need to spend sitting.
Hip mobility exercises
My favorite mobility channel on YouTube is Julia Reppel. I do her mobility workouts almost daily, and she has plenty of hip-specific videos. You can incorporate exercises like these into your daily activities.
Try the 10-minute hip mobility video below with beginner-friendly modifications to get you started.
Targeted stretching exercises
You can also try these desk stretches. They’re focused on releasing tight hips and shoulders, two areas that commonly experience muscle tension after sitting too long. The seated stretch routine includes a quad stretch for tight thigh muscles and a glute stretch to help release the piriformis muscle.
Hip flexor stretches
If you get hip pain from sitting, you should probably also include one or more hip flexor stretches. Tight hip flexors (the iliopsoas muscles) can pull on the lower back and cause pain.
Try the stretch pictured below for tight hip flexor muscles. From a kneeling position, step one leg in front of the other (take a big step). Bend into the front leg while gently pushing your hip forward and keeping your hips square to the front. You should feel the stretch through the front of the hip (on the side of the back leg).
Breathe into the stretch and stop when you feel a good stretch but no pain. Hold the stretch for 15 seconds, return to the starting position, then repeat on the other side.
Trigger point therapy
Trigger point therapy tools such as balls, massage guns, and foam rollers can be incredibly beneficial in managing hip pain. These tools target specific areas of tension and tightness in your muscles, helping to release knots and improve mobility. Incorporating these tools into your routine can effectively address muscle imbalances and reduce pain.
Using a trigger point ball allows you to apply focused pressure on tender spots, which helps release muscle tension. A massage gun offers a more dynamic form of relief by using percussive therapy to penetrate deep into the muscle tissue. Foam rollers are excellent for larger muscle groups and can help loosen tight areas when you roll back and forth over the affected regions.
This approach can be utilized at home, providing a convenient way to maintain regular self-care. However, working under a physical therapist’s guidance can further enhance these tools’ effectiveness.
Practice other hip-opening activities
Start being more mindful of hip-friendly positions in everyday life. When you get home, sit on the floor for a while. You can use a cushion or three.
You could also try lying on your stomach on the floor and propping yourself up with your elbows. This puts your hips in an extended position – the opposite of how they are while you’re sitting on a chair.
Start by spending a few minutes on the floor, sitting or lying on your stomach. This might be tricky if you have tight muscles from sitting too long, so go easy on yourself. Play with your kids, read a book, or talk on the phone in this position.
Strengthen your muscles
Hip pain isn’t only caused by tight muscles. Weak muscles also play a role. Strengthening your core muscles can help. A strong core stabilizes your pelvis, reducing strain on the hips.
The core is a group of muscles, including:
- The stomach muscles (rectus abdominis, transverse abdominis, and the obliques)
- Back muscles (erector spinae, multifidus, and quadratus lumborum)
- The illiopsoas muscles (psoas major and the iliacus muscle)
- The pelvic floor
- The diaphragm
Strengthening this muscle group can minimize discomfort and improve hip function.
How to reduce hip pain from sitting too long | In conclusion
The strategies outlined, such as mindful sitting habits, regular movement, and physical therapy, can significantly improve the quality of life if you experience mild pain when sitting. These approaches focus on enhancing mobility, reducing discomfort, and preventing further issues through non-invasive methods.
However, if you have chronic or severe hip pain, consulting a healthcare professional for potential medical interventions is crucial to address and manage your condition effectively.
Further Related Reading
- If you’re an office worker, check out these workplace wellness ideas.
- Learn all about how to use voodoo floss to improve hip mobility.
- If you also get tension-related headaches that you believe are lifestyle-related, try these five simple yoga postures for tension headaches.
- Try this full-body stretch routine to lengthen and relax all your major muscles
What action point can you take to decrease your sitting time today?
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