How To Avoid Hip Pain After Sitting

The hips are a miracle of design, a ball-and-socket joint that allows the legs to move freely in all directions. The femoral head is rounded to fit perfectly into the acetabulum, the hip socket.

Your posture ultimately shows how you train your muscles to hold your bones and joints together in good order. This combination of muscle strength and muscle length on both sides of the limb affects if it is in a “normal” position.

Sitting puts the hips in a flexible position, which changes the height of the hip flexors and other rotating hip muscles compared to standing upright. This sitting position affects both sides of the hip joint. However, there are three issues that can cause hip pain while sitting as it is when walking or standing still.

  1. Hep tendinitis; it can also cause people to experience hip pain during sitting. This condition is common in people who run very fast or do other sports where there is a lot of movement to repeat the leg.
  2. Piriformis syndrome; If you have never heard of piriformis muscle, you are not alone, but piriformis disease can be what causes hip pain while sitting. You see, the piriformis muscle starts at the bottom of your spine and runs through the buttocks to the front of your thigh.
  3. Labrum damage; The hip labrum is a cartilage that surrounds the hip joint, and helps to keep the upper bony ball firmly in place at the hip joint. Several types of labrum damage can make you feel pain while sitting.

Important strategy for relieving hip pain in sitting

  • Moving has many benefits for your body but in this case it will help reduce the pain of sitting. If you are stuck in a chair, try moving in that seat:
  • Slowly move your pelvis forward and backward, gently bending and twisting your lower back into relaxing distances
  • Move your legs The flight exercises are great for you to push your knees up and down, alternately lifting each leg and straightening the knee as far as you can in space.
  • Relax the gluteal muscles of the buttocks this helps to reduce pressure on your lower back and stimulate blood flow to the area.

Best of all, if possible, get up and move. If you are traveling by plane or train, get up regularly and take short walks along the trail. If you are traveling by car, make it a point to stop at an hourly rate.

How sitting posture affects hip pain

In the end, sitting for several hours a day is hard on the hip. Our organs are meant to be moved regularly to promote joint nutrition, improved blood flow, and optimal muscle function. When the hip joint is erect, problems occur.

  • The normal daily posture that causes hip pain includes the following:
  • Regular sitting with bent hips up to 90 degrees
  • Leaning to one side in sitting
  • Sitting with crossed legs
  • Spinal cord injury that affects blood flow to the waist
  • Excellent ergonomics can be encouraged with the use of a seat cushion, lumbar support, or leg rest.

Sitting is a position that most people take for several hours each day, but you may not consider how much you sit until you start to feel pain in your hips. The waist is an important ingredient used for many daily activities. They allow you to bend your legs to sit down and take an active part in walking, running and other leg movements.

Causes of hip pain after sitting

The most important part of the treatment of hip pain during sitting and sleeping is the correct diagnosis of the underlying cause. Common causes of hip pain from sitting include;

Tendinitis; is an uncommon cause of hip pain during sitting, often found in athletes participating in sports where repetitive motion injuries are common. Runners and riders may find that over time the tendons around the hip joint become irritated and swollen, causing pain.

Bursitis; occurs on the hips when fluid-filled sacs that restrict hip movement are irritated and swollen. Symptoms of hip bursitis often mimic those of hip osteoarthritis. You may feel pain and soreness outside the hip that moves behind the hips and under the legs if left untreated.

Piriformis disease; The piriformis is a small muscle band that protrudes out of the sacrum, the triangular bone below the spine. The muscle then travels through the sciatic nerve and attaches to the greater trochanter. The greater trochanter is part of the femur bone and can be felt when the hips protrude sideways.

Femoroacetabular impingement (FAI); Burning or severe hip pain while sitting, especially in the lower extremities, can be caused by FAI. This occurs when the labrum, the thick cartilage that holds the head of the femur where it contacts the acetabulum, begins to deteriorate. Progress or “catch” when the foot moves to the hip joint is also a symptom of FAI.

Arthritis; is the most common cause of hip pain during sitting. Cartilage in the hip joint is designed to clean and protect the hip as we go about our daily activities. In the case of osteoarthritis of the hip, this cartilage becomes thinner as we age, causing itching of pain and inflammation.

Systemic lupus erythematosus (SLE); This type of lupus is a common form of this autoimmune disease. The body’s natural defenses against the disease turn to the body itself, in this case attacking and damaging the hip joint. Most people living with SLE experience periods of relief when there is no pain, and an increase in the number of more severe attacks over time.

Muscle strain; In fact, excessive sitting causes weak hip muscles and poor posture for activities outside of your sitting period. This makes the hips more prone to muscle tension due to weakness, poor coordination and other muscle imbalance issues that leave you with a sore and out of shape.


Your doctor can determine the cause of your hip pain with a few tests and tests. You may also need to see an orthopedic surgeon, physiotherapist, or specialist. To get an accurate diagnosis your doctor will give you a diagnosis that may include:

  1. Physical checkup; This test can help determine if your hip joint is swollen or damaged.
  2. Blood test; This laboratory test diagnoses infections and antibodies such as rheumatoid arthritis or lupus.
  3. X-ray; This imaging test can help diagnose fractures or damage to the bones in the hip joint, groin, and lower back.
  4. MRI scan; This imaging test helps to look at a wound or damage to the muscles of the hips, ligaments and tendons.
  5. Gait Test; This exercise examines how your hips and legs move as you walk.

Treatment of hip pain after sitting

Treatment of hip pain during sitting depends on the cause. Sometimes adjusting your posture or changing your seat may help relieve hip pain. You may not need treatment at all.

1. Improve your sitting and sleeping posture

The way you sit or sleep can increase the pressure on your hips, which causes the pain itself or exacerbates the symptoms of the existing condition. When sitting, make sure your back is well supported and that your hips and knees are aligned with each other.

When you sleep, try to avoid sleeping in front of you. Lie on your back or, if you prefer to lie on your side, place a pillow between your knees to help improve hip and knee balance.

2. Walking

Walking at any speed on different lands is an excellent exercise for many hip pain. Restoring movement throughout the body after just sitting around is a great way to prepare the body for more stretching and hip exercises.

If it has been a long time since you have walked or exercised, start slowly. Experts recommend starting with only 15 minutes of walking a day and periods of warming and cooling. If you work in an office or find yourself traveling long distances to stay on a plane or at airports, try to squeeze 15-minute walks wherever you can.

3. Stretching

Stretching the hips can be very helpful in reducing stiff, painful hips after sitting. If your hips are very sore, just sitting with your legs crossed can begin to stretch the outer hips after a period of sitting or sleeping can be a good start.

Butterfly pose is another effective sitting hip stretch. Sit on the floor, bend your knees and bring the soles of your feet to touch in front of you. You can move your knees up and down gently like butterfly wings, or you can hold the legs in place and allow gravity to stretch your hips.

Another way to reduce pain in the piriformis and iliotibial band (IT) is to lie down with both legs extended for a long time. Place your right knee on your chest, keeping the left leg straight on the ground. Extend your arms in a “T” shape and then move your right knee to your body towards the left.

4. Strength training

The best way to support all the organs in your body is to strengthen the muscles around them. Daily hip strength exercises include exercises that work on all the muscles of the lower leg and spine, as well as the glutes, hammer, quadriceps, and quadratus lumborum in the lower back.

Lower lungs, with or without weight, are a great way to activate the strong muscles of the hamstrings and glutes. The side lungs bring the muscles along the sides of the legs, too.

Increase lung challenge and other strength training by adding exercise bands and using it to build strength in the hips in all directions. The legs move forward, backward, and from side to side. Likewise, the back and base muscles help keep the hips strong and strong.

5. Physical therapy

Once you have identified the correct diagnosis, your doctor may begin with physical therapy. As shown by the exercises above, movement is a great way to help reduce stiffness and hip pain after sitting or sleeping. A physical therapist will help you learn the right techniques for maximum benefit.

Physical therapists specialize in many therapies that help reduce and prevent hip pain. These treatments are aimed at strengthening and enabling your own body to recover and prevent pain. They do not rely on medications or surgical procedures that come with serious side effects and risks.

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