Exercises And Sitting Tips For Hip Pain

Many people complain of “tight hips” which results in a loss of range of motion when performing everyday tasks. Lack of flexibility in the hips and shoulders is a direct cause of tight hips, and sufferers may additionally experience pain in the neck and back. Maybe not surprisingly, the biggest cause of tight hips is due to spending long hours sat in the same position; this produces a shortening of the hip flexors. As many people work at a computer these days, it is no wonder the condition seems to be on the increase.

Fortunately the problem can be rectified by making some small changes in how you sit, and also doing exercises for hip pain.

How to sit properly
Sitting on soft squishy cushions may feel nice, but it is terrible for the spine, as you end up sitting largely on the last vertebra of the spine instead of the “sitting bones” or ischial tuberosities.

When sitting for any length of time longer than a few minutes, you should try to make sure your knees are on a lower level than your hips. When the knees are higher, your pelvis has to hold your weight, which is damaging for the lower back, pelvis and hips.

Your feet should be flat on the floor, with one foot slightly in front of the other. This takes the stress away from your back and will improve hip mobility.

The chair you choose should have a flat firm surface. Avoid contoured and padded seats.

Hip Pain Exercises

Body weight squats are a great exercise for hip pain as when doing squats you need to activate the knees, hips, ankles and also some joints of the spine at the same time. If you have not done squats previously, you will probably find them challenging at first, but keep at it because the rewards are well worth it.

Start with your feet slightly wider apart than hip width. Point your toes a little outward. Hold on to your elbows with your crossed arms in front of you. Squat down as far as you can go – you are aiming for your thighs to be parallel to the floor. Do not arch your back when squatting, and try not to let your knees go beyond your toes. Your abs muscles should be tight through the entire exercise. As you go down you will feel it in all your leg muscles, and over time you will gain a very strong core, developed back muscles and also flexible hips.

As the exercise becomes easier for you, try holding a weighted bar infront of you instead of holding onto your elbows.

Another great exercise for the hips is to sit down on the floor and get back up without using your hands. This will make your hips become very flexible, and loosen up the lateral hip rotators – when these muscles are restricted you are likely to get sciatica.
If you perform these two simple exercises every day, and change your seating position, you should soon find your hip pain is a thing of the past, and your range of motion will improve immensely.