Hip Pain When Sitting: Causes, Management, and Prevention

Hip Pain When Sitting

Hip pain when sitting can be a distressing issue that affects many individuals. Whether you are working long hours in an office or spending considerable time on your computer, you may experience discomfort in your hips during extended periods of sitting. In this article, we will explore the common causes of hip pain when sitting, effective management techniques, and lifestyle changes to prevent and alleviate this discomfort.

Understanding Hip Pain When Sitting

Understanding Hip Pain When Sitting

These are some of the causes of hip pain when sitting:

  • Muscle Imbalances: Muscular imbalances around the hip joint can lead to discomfort when sitting. Weakness or tightness in the muscles that support the hip joint, such as the hip flexors, glutes, and hip rotators, can cause misalignment and stress on the joint, resulting in pain.
  • Hip Osteoarthritis: Osteoarthritis, a degenerative joint disease, can affect the hip joint over time, causing pain and stiffness. When sitting, the pressure on the hip joint can exacerbate the pain due to decreased joint lubrication and increased friction.
  • Bursitis: Hip bursitis is the inflammation of the bursa sacs that cushion the hip joint. Prolonged sitting or pressure on the hip can irritate these sacs, leading to pain and discomfort.
  • Sciatica: Sciatica occurs when the sciatic nerve, which runs from the lower back down through the hips and legs, becomes compressed or irritated. Prolonged sitting can aggravate sciatica symptoms, causing shooting pain, numbness, or tingling sensations in the hip area.
  • Piriformis Syndrome: The piriformis muscle, located in the buttocks, can sometimes irritate or compress the sciatic nerve, leading to hip pain and discomfort, especially when sitting for extended periods.
  • Hip Labral Tears: The labrum is a ring of cartilage that lines the hip socket. Tears in the labrum can result from injury or overuse, causing pain, especially during activities that involve hip movement, such as sitting.
  • Hip Flexor Strain: Straining the hip flexor muscles due to sudden movements, overuse, or inadequate warm-up can result in hip pain, particularly when sitting with the hip flexed.
  • Structural Abnormalities: Congenital or acquired structural issues, such as hip dysplasia or a misaligned pelvis, can contribute to hip pain when sitting.

Symptoms and Risk Factors 

The symptoms of hip pain when sitting can vary based on the underlying cause. Common symptoms include:

  • Dull, achy pain in the hip region.
  • Sharp or shooting pain during movement.
  • Stiffness or reduced range of motion.
  • Numbness or tingling down the leg (sciatica).
  • Difficulty getting up from a seated position.
  • Discomfort when crossing legs or sitting with legs crossed.

Certain factors can increase the risk of experiencing hip pain when sitting:

  • Age: Older individuals are more prone to conditions like osteoarthritis.
  • Sedentary Lifestyle: Prolonged sitting can contribute to muscle imbalances and joint stiffness.
  • Poor Posture: Incorrect sitting posture can strain the hip muscles and joints.
  • Overuse or Repetitive Movements: Activities that involve frequent hip movement can lead to strain.
  • Obesity: Excess weight puts additional stress on the hip joints.
  • Prior Injuries: Past hip injuries may predispose individuals to ongoing discomfort.

Managing Hip Pain When Sitting

Managing Hip Pain When Sitting

Managing hip pain when sitting requires a multifaceted approach that addresses both the underlying causes of the pain and the lifestyle factors that contribute to it. Here are some strategies to effectively manage hip pain when sitting:

Physical Therapy and Exercise

A physical therapist can design a tailored exercise program to strengthen the muscles around the hip joint, improve flexibility, and correct any imbalances.

Targeted exercises may include hip stretches, gentle range-of-motion exercises, and strength training for the glutes and core muscles.

Gradually increasing physical activity can help alleviate pain and improve hip joint function.

Weight Management

Maintaining a healthy weight can reduce the stress on your hip joints, helping to alleviate pain and prevent further discomfort.

Combine a balanced diet with regular physical activity to achieve and maintain a healthy weight.

Heat and Cold Therapy

Applying ice packs or heat pads to the affected area can provide temporary relief from pain and inflammation.

Ice is generally recommended for acute pain, while heat can help relax muscles and improve blood flow.

Pain Relief Medications

    • Over-the-counter pain relievers like acetaminophen or non-steroidal anti-inflammatory drugs (NSAIDs) can help manage pain and reduce inflammation.
    • Consult your healthcare provider before using any medications, especially if you have underlying health conditions or are taking other medications.


Corticosteroid injections may be recommended by a healthcare professional to provide targeted pain relief and reduce inflammation in the hip joint or surrounding tissues.

Stress Reduction

High-stress levels can contribute to muscle tension and exacerbate pain. Incorporate relaxation techniques such as deep breathing, meditation, or yoga to manage stress.

Seeking Professional Help

Seeking professional help is a crucial step in effectively managing hip pain when sitting. Consulting with healthcare professionals who specialize in orthopedics, physical therapy, and pain management can provide you with the guidance and treatment you need. Here’s how to navigate the process:

Primary Care Physician

Start by scheduling an appointment with your primary care physician. They can perform an initial evaluation, discuss your symptoms and medical history, and provide recommendations for further assessment or treatment.

Orthopedic Specialist

If your primary care physician suspects a musculoskeletal issue is the cause of your hip pain, they may refer you to an orthopedic specialist.

An orthopedic doctor specializes in diagnosing and treating conditions related to the musculoskeletal system, including the hips.

Physical Therapist

    • A physical therapist is a valuable resource for managing hip pain. They can assess your posture, movement patterns, and muscle imbalances.
    • A personalized exercise program designed by a physical therapist can help improve your hip joint’s mobility, strength, and stability.

Pain Management Specialist

If your hip pain is chronic or severe, a pain management specialist can provide expert guidance on pain relief techniques, medications, injections, and other interventions.

Diagnostic Tests

    • Depending on the healthcare provider’s assessment, they may recommend diagnostic tests such as X-rays, MRI scans, or ultrasound to get a clearer view of the hip joint’s structure and identify any abnormalities.

Lifestyle Changes for Long-term Relief

Lifestyle Changes for Long-term Relief

Implementing lifestyle changes can contribute significantly to long-term relief from hip pain when sitting. These changes aim to address the root causes of the pain and promote overall hip joint health. Here are some lifestyle adjustments to consider:

Stay Active

Engage in regular low-impact exercises that promote hip flexibility and strength, such as swimming, cycling, and walking.

Work with a physical therapist to develop a safe and effective exercise routine tailored to your specific needs and limitations.

Maintain a Healthy Weight

Excess weight puts additional strain on your hip joints. Achieving and maintaining a healthy weight can reduce pressure on the hips and alleviate pain.

Practice Good Posture

Maintain proper posture when sitting, standing, and walking. Avoid slouching, as poor posture can contribute to hip discomfort.

Use ergonomic chairs and pillows to support your back and hips while sitting.

Stretch Regularly

    • Incorporate gentle hip stretches into your daily routine to improve flexibility and reduce muscle tension.
    • Focus on stretches that target the hip flexors, glutes, and other muscles around the hip joint.

Stay Hydrated

Proper hydration helps maintain joint lubrication, which is essential for hip joint health.

Drink an adequate amount of water throughout the day to support your joints’ function.

Ergonomics at Work

    • If you have a desk job, ensure your workspace is ergonomically designed. Adjust your chair, monitor, and keyboard to promote a neutral posture and reduce strain on your hips.

Use Assistive Devices

    • If needed, use walking aids or supportive devices to reduce pressure on your hips and provide stability when moving around.

Improving Sitting Habits

Whether you’re working at a desk, watching TV, or reading a book, adopting a proper sitting posture can significantly reduce the strain on your hip joints. Here are some tips to help you improve your sitting habits and alleviate hip pain:

Choose the Right Chair:

Opt for a chair with good lumbar support that helps maintain the natural curve of your spine.

The chair should have a comfortable cushion and be adjustable in height and tilt.

Maintain Proper Posture:

Sit back in the chair, ensuring your back is fully supported.

Keep your feet flat on the floor or a footrest if your feet don’t reach the ground comfortably.

Your knees should be at or slightly below hip level.

Use Cushions and Supports:

If your chair lacks proper support, use cushions or lumbar rolls to maintain the natural curve of your spine.

Place a cushion under your hips if needed to keep your hips slightly above knee level.

Avoid Crossing Your Legs:

Crossing your legs can lead to hip misalignment and discomfort. Instead, keep your feet flat on the floor or use a footrest.

Engage Your Core Muscles:

Gently engage your core muscles to support your lower back and maintain proper spinal alignment.

Sit Back and Relax Your Shoulders:

Keep your shoulders relaxed and avoid hunching forward. Allow your shoulder blades to rest against the backrest.


Hip pain when sitting can significantly impact daily life, but it is manageable with the right approach. Understanding the causes, seeking professional help, making lifestyle changes, and adopting healthy sitting habits are essential steps in preventing and alleviating hip pain. By incorporating these strategies, you can enjoy improved hip health and a more comfortable sitting experience.

If you’re experiencing Hip pain, physical therapy for hip pain at PhysioMantra can help: Book an online physical therapy session.