Why does my office chair hurt my hip? Well, is it possible that you are you spending a lot of time behind a desk?
One in four people who sit for more than 8 hours a day is no stranger to hip pain!
All the hours that you spend sitting down may affect your hips, the joint where your legs connect to the rest of your body.
Table of Contents
- 1 Why does my office chair hurt my hip? Introduction
- 2 Why are my hips stiff after sitting?
- 3 Causes of hip pain in your office chair
- 4 Tips to reduce hip pain in your office chair
- 5 Why does my office chair hurt my hip? Conclusion
Why does my office chair hurt my hip? Introduction
You probably feel it when you’re sitting down because the hip joint supports most of your body weight at this point.
The actual point which hurts will explain the reason behind it, and the pain is usually a sharp stabbing pain or a dull ache.
Some plus-size users also report stiffness and the occasional pop while seated.
Why are my hips stiff after sitting?
Stiffness in your hips after sitting isn’t necessarily a symptom of your advancing years.
It is more probably due to your legs and hips being in the same exact position for too long.
When you sit with bent knees, your hamstrings are relaxed and shortened, and your hip flexors are at the shortest point they can possibly be.
Hip pain while sitting is a direct result of poor posture.
Sitting for 40 to 50 hours weekly over numerous years means that you have weakened your hips.
And it’s not just that. Your core, glutes and other hip extensors are weaker, and you can certainly feel it.
Causes of hip pain in your office chair
Other factors may be contributing to your hip pain, so let’s find out what they are and what you can do about it:
Bad posture while sitting or sleeping
Poor posture or a slouched position is a common cause of hip pain.
Lack of back and hip support will put more pressure on your hips, causing discomfort and downright pain.
You should make sure that you aren’t crossing your legs or inadvertently leaning over to one side while seated. This increases pressure on one or both hips.
Sleeping in the wrong position, or lying on your side for too long, can put too much pressure on your hip.
Seat cushion that is too soft
If your cushion is too soft, you may be seated unevenly and tilt to one side.
Again, this adds more weight and pressure on one hip rather than allowing for even distribution, which will cause a lot of pain.
Make sure that you invest in a good office chair that has a supportive, albeit comfortable, seat, which at the same time isn’t too soft.
Tight hips and short hip muscles
Over time, constantly sitting in a bent position every day, at your desk and on your sofa, tightens your hip flexors.
Your flexors are a group of muscles located at the front of your hips.
Tight hip flexors, most noticeably the iliopsoas, also add, to lower back pain, another common grievance among the sedentary who sit in an office chair for an entire day.
So how can we reduce tension quickly?
The solution is quite simple: Stretching.
So try doing some stretches to release those tight hip flexors.
Kneel on your left knee, with your foot in line with your right knee bent at a 90-degree angle.
Shift your pelvis forward, bend your front knee, and tuck in your bottom until you feel a stretch in the left hip.
Hold for 40 seconds and change legs.
As we know, prevention is better than cure and regular, short breaks from sitting will give your muscles a break and boost circulation.
Aim for a short break every 30 to 40 minutes.
Tips to reduce hip pain in your office chair
Thankfully, there are several simple steps that won’t cost the earth or take up too much of your time:
- Invest in office chairs that are top rated for plus-size users
- Use a footstool to rest your feet on when you’re sitting.
- Wear loose clothing. Tight jeans, pants, or even belts can lead to hip pain.
- Add lumbar or seat assistance to help you maintain a correct posture.
- Avoid really hard surface areas like wooden chairs, stools, or benches. A proper and comfortable office chair will mold itself to your body and support your hips when sitting.
- Do hip and hips extending exercises. Have you tried sitting on a medicine ball instead of a chair?
- Avoid high heels or otherwise uncomfortable shoes, even if you’re sitting down. They can cause your hips to tilt unevenly.
- Apply heat or ice to aching locations.
- Use an office chair with back (lumbar) assistance. Tip: Read our article What type of chair is best for office work? for more tips and advice.
- Change your seat height, seat support and tilting angle to support you.
- Check where your feet are when you’re sitting. They should be flat on the floor.
- Go for a massage and ask for relief ointments or essential oils for muscle discomfort.
- Make sure your office chair and other sitting furniture suit your posture.
- Avoid sitting on too soft a surface like a bed or couch for too long.
- Stretch at your desk.
- Do exercises for hip discomfort.
These tips will help stabilize the pressure on your hips and thus reduce hip discomfort.
Why does my office chair hurt my hip? Conclusion
Can my hip pain be due to my office chair? Yes, this is possible.
Hip discomfort while sitting is commonplace for older people, but it can happen at any age, and that’s most likely due to sitting down too much.
Hip pain can also be brought on by chronic health conditions like arthritis and lupus.
The good news is that hip pain caused by sitting can usually be managed or treated.
If you’re looking for an office chair, we really do believe that a top-of-the-range ergonomic office chair will prevent injury and the need for long-term medical treatment.
Read our related resource Do office chairs have weight limits? to learn more about the weight limits of office chairs and the dangers for overweight users.