How to Prevent Hip Pain At Work

How to Prevent Hip Pain At Work

Studies have suggested that prolonged sitting is associated with stiff hip muscles and musculoskeletal pain. To avoid hip problems, exercise, keeping a healthy weight, and using an ergonomic chair should’nt be taken lightly.

Your hips are made up of three bones and a few ligaments. They help stabilize your spine, carry your weight, and move your legs. When you have hip pain, it can make everyday tasks difficult or even impossible.

The good news is that you can take action to keep the hip pain from becoming a problem. If you are thinking about how to prevent hip pain during the workday? We suggest that the best way is to do two things: first, get up and stretch your hips.

Second, make sure that you have a comfortable chair. Both of these things will help to relieve the pressure on your hips and reduce the chances that you’ll experience hip pain.

What Causes Hip Pain?

bending and sitting cause hip pain

When you’re at work, it’s important to keep your body in motion. Hip extension studies revealed that physical inactivity can lead to muscle tightness. 

Hip pain, or hip dysplasia, is a condition that can cause discomfort. The problem is actually with your hip joint, which is where your thigh bone meets your pelvis.

Unfortunately, many people suffer from hip pain during the workday. Hip pain can be caused by a variety of factors, including:

  • a lack of exercise
  • obesity
  • poor posture
  • sedentary lifestyle
  • hip injuries are caused by overuse, which can lead to muscle strains, tears, or even dislocation
  • and also bursitis, arthritis, and muscle strain.

Most of these problems can be treated, but the sooner you get them treated, the more likely you are to avoid the problem from getting worse. It’s important to recognize when hip pain is a result of overuse because this can help you avoid injury and get back to work sooner.

How to Prevent Hip Pain at Work?

hip pain while sitting

First, you should know what the pain feels like and how it affects you. Then find out what activities cause your pain. What makes it better or worse?

It could be a muscle injury, an old injury, a new injury, or a repetitive strain injury (RSI).

Lastly, take action to avoid or reduce the pain. Visit your doctor and make changes in your lifestyle.

Use proper posture to prevent hip pain at work

It’s important to maintain a good posture to avoid hip pain. Stand with your feet shoulder-width apart. Keep your back straight and your shoulders down. Avoid slouching!

Avoid sitting for long- Take Breaks

Sitting for too long can cause hip pain. Try standing while you work. Walking is a great way to reduce your stress levels. Try walking around the office or outside

Stretch your hips and legs

stretch against a wall

It’s important to stretch your hips and legs to keep them flexible. You can do this by bending your knees and putting your hands on your thighs and then lifting your hips up and down.

Use an Ergonomic Office Chair

A padded chair with lumbar support and a high backrest is all you need to fix the hip pain.  When seated, your knees should be bent at a 90-degree angle to your hips and thighs. Sitting up straight will cause your hips to tilt forward, which can lead to back pain.

A chair that allows you to adjust the height of the seat and back can help you achieve this position. 

How do you Keep Your Hips from Hurting While Sitting?

A study found that correction in posture can improve mild hip pain. Such a non-invasive intervention is important if you want to avoid surgery in the long run.

To keep yourself from hip pain it’s recommended that you check the office chair setup and suitability. Follow these tips to do so:

Find a comfortable position

To keep your hips healthy, you need to find a comfortable position. Sit up straight with your back against a wall or a sturdy chair. You can also try sitting on a foam roller or other firm surface.

Lumbar support Pillow

Place a pillow behind your lower back to support your spine and protect your lower back. It is very helpful if you’re suffering from sciatica along with hip discomfort.

Place your feet flat on the floor

Keep your feet flat on the floor to help keep your spine in a neutral position.

Move your hips

Perform a few easy office exercises to overcome the pain and prevent it from getting worse. If you have hip pain, you may want to try moving your hips. Try gently lifting your hips up and down and side to side.

How Can You Avoid Hip Pain – Do Hip Stretches Work?

If you suffer from hip pain, you should consider trying some simple exercises to help ease the pain.

Hip Flexor Stretch 

The hip flexors run down the front of your hips. They include the iliac, psoas major, and quadratus femoris (the rectus femoris is a separate muscle).

Flexors make up most of the front of your hip, as well as the back of your thigh.

The hip flexor stretches help to improve your flexibility and mobility. To do this follow these steps:

  • Lie on your back and place a yoga mat under your hip. 
  • Then pull one knee so that it hugs your belly.
  • Place your arm under the knee and pull the knee towards the chest.
  • Now straighten the other leg so that it may or may not touch the floor. You’ll feel your hips and thighs stretching. Repeat with the other leg.

Hamstring Stretch

The hamstring stretch is a classic leg and hip exercise that is used to strengthen your lower body. The hamstrings are located at the back of your thigh, behind your knee. They are often weak and tight due to lack of use. 

To do this exercise you should:

  • stand straight on a flat surface
  • straighten left leg and bent forward
  • as you bend your right knee should be in a bending position
  • hold this position for 30 seconds
  • repeat it with your right leg

Piriformis Stretch

The piriformis muscle originates from the upper part of the spine, at the level of the L5 vertebra, and inserts on the outer aspect of the knee.

The muscle works in conjunction with the hamstrings and gluteal muscles to extend the leg.

To perform a piriformis stretch you should follow these steps:

  • Lie on your back straight
  • then bend your knees and place the left foot over the right knee
  • lift the right leg and push toward the belly
  • you’ll feel a stretch in the hips and piriformis
  • repeat with the other side

Quadriceps Stretch

A quadriceps stretch is the most basic of all muscle stretching exercises. A quadriceps stretch is useful for people with hip and knee pain, arthritis, or just for general fitness and flexibility.

The quadriceps are the four large muscles on the front of your leg. They act as a single unit to extend your lower leg, bending it at the knee joint.

To do this you should:

  • stand next to a wall or any support
  • bend the knee so that your foot touches the hips
  • hold the foot tightly with your hand for 30 seconds
  • repeat with the other foot

Get Medical Help for Hip Pain

Hip pain is one of the most common reasons why people live a poor quality of life. People from 18 to 50 years of age suffer from mild to chronic hip pain. It can be caused by a wide variety of conditions, ranging from minor injuries to serious diseases such as osteoarthritis or rheumatoid arthritis.

A doctor will look at your medical history and examination to determine what’s causing your hip pain. The next step is finding out whether it is treatable.


1. What exercises to do at home to avoid hip pain?

The best thing you can do is strengthen your hips. You can do this by doing leg lifts, leg circles, and planks.

2. What is the best way to stretch your hips?

The best way is to lie on your back and raise your legs toward the ceiling. Then, slowly lower your legs until they touch the floor.

3. What can I do to prevent hip pain during the workday?

Stretch your hips, hamstrings, quads, calves, and glutes.

4. How often should I stretch?

At least three times a week.

5. What are some of the most common causes of hip pain?

There are many causes of hip pain. Some of the most common causes of hip pain include arthritis, slipped discs, muscle strains, and sports injuries.

Final Thoughts

By maintaining proper ergonomic posture throughout the workday, you can avoid experiencing hip pain. This involves making sure your body is positioned to minimize strain and tension on your muscles and joints. Incorporate regular stretching and exercises that target your core muscles since these muscles support your spine and overall posture.

To further protect your hips, be mindful of any activities that could put excess pressure on this area of your body. This includes avoiding sitting or standing for extended periods without taking breaks to stretch and move around.

A common cause of hip pain and injury is lifting heavy objects, so be cautious when doing so. By taking these precautions you can help prevent hip pain and promote better overall health and wellness.

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I am Karen writing this story for you. My specialization is in the principles of biomechanics meant to improve the quality of life in humans. I’ve more than 10 years of experience in the field of workplace productivity. My passion for yoga has influenced me to teach everyone how to sit and select the best chairs for work and recreation. I try to add value to help this project grow services day by day.



Joshua is the founder and an ergonomist by profession. With over 10 years of working as a furniture designer and consultant, his depth of knowledge is invaluable for our project. He also manages content editing and product reviews.



Carl is a web developer and a tech enthusiast. He likes working at night and has been doing so for the past 9 years. His sense of color selection and understanding of user-friendly interface continues to amaze us. Besides that, Carl is a food lover and a pro at video gaming.