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Hip Pain from Bad Posture and Prolonged Sitting? Try These Physiotherapy Exercises
Do you find yourself sitting for long hours, hunched over a computer or on the couch? You’re not alone. Many people experience hip pain due to bad posture and prolonged sitting, which can strain the muscles around the hips, tighten joints, and limit mobility. Over time, this can result in persistent pain in the hips and lower back, affecting your daily activities and overall well-being. Our hip pain physiotherapy in Edmonton focuses on exercises and movements designed to relieve pain, strengthen the hip muscles, and correct posture.
You can book your online appointments even now!
Why Do Sitting and Poor Posture Cause Hip Pain?
Sitting for long periods, especially in positions that don’t support good posture, can lead to tight hip flexors and weak glutes. When you’re seated, your hip muscles are in a shortened position, while the muscles that support your posture, like the core and glutes, are underused. Over time, this imbalance can cause stiffness and pain in the hip and even contribute to lower back discomfort.
Poor posture, which includes slouching or leaning to one side, puts additional strain on your hips and spine. This misalignment creates uneven pressure on the joints and muscles, potentially causing discomfort and potential injury.
Effective Physiotherapy Exercises for Hip Pain
1. Hip Flexor Stretch
Prolonged sitting leads to tightness in your hip flexors, which tend to tighten up. Stretching them regularly can help relieve tension and improve mobility.
- How to Do It: Kneel on one knee (like a lunge position) with the other foot in front, forming a 90-degree angle. Push your hips forward softly until you feel a stretch in the front of the hip on the kneeling side. Hold for 20-30 seconds and switch sides.
- Tip: Maintain your back straight and engage your core to avoid arching your lower back.
2. Glute Bridge
It is a great way to activate and strengthen your glutes, which can counteract the effects of prolonged sitting.
- How to Do It: Position yourself on your back with knees bent and feet grounded flat on the floor. Activate your core, tighten your glutes, and lift your hips toward the ceiling, aligning your body in a straight line from shoulders to knees. Maintain for a few seconds, then slowly lower down. Repeat 10-15 times.
- Tip: Focus on using your glutes rather than your lower back to lift your hips.
3. Seated Figure-Four Stretch
This simple stretch targets the hip muscles and can be done even while sitting at your desk.
- How to Do It: Sit with your back straight, place one ankle over the opposite knee, and softly press down on the raised knee to deepen the stretch. Hold for 20-30 seconds, then switch sides.
- Tip: Keep your back tall and avoid slouching to maximize the stretch’s benefits.
4. Cat-Cow Stretch
This movement not only relieves tension in the hips but also improves flexibility in the spine, which is essential for maintaining good posture.- How to Do It: Start on all fours, positioning your wrists directly beneath your shoulders and knees under your hips. Arch your back as you inhale (cat pose) and then round it as you exhale (cow pose). Repeat for 10-15 cycles.
- Tip: Move slowly and focus on feeling each part of your spine as you transition between the two positions.
5. Clamshell Exercise
Clamshells are great for strengthening the hip abductors and glutes, which play a key role in stabilizing the hips and maintaining posture.
- How to Do It: Lie on your side with your legs stacked and knees bent. Keep your feet together, and lift your top knee as high as possible without rotating your hips. Lower it back down slowly. Do 10-15 repetitions on each side.
- Tip: Focus on using your glutes to raise the knee and avoid rolling your hips backward.
6. Kneeling Lunge Stretch
This stretch specifically targets the hip flexors, which can get tight from prolonged sitting.
- How to Do It: Kneel with one knee on the ground and the other foot forward, making a 90-degree angle. Push your hips forward softly until you sense a stretch in the hip flexor of your thigh that’s bent beneath you that’s kneeling. Maintain for 20-30 seconds, then switch sides.
- Tip: Keep your upper body tall and avoid leaning forward excessively.
7. Pelvic Tilts
Pelvic tilts strengthen the lower abdominal muscles and improve pelvic alignment, helping to reduce hip pain.
- How to Do It: Lie on your back with your knees bent and feet flat. Slowly tilt your pelvis back to flatten your lower back against the floor, maintain for a few seconds, and then release. Repeat 10-15 times.
- Tip: Use a slow, controlled motion to avoid engaging the lower back.
Additional Tips to Prevent Hip Pain from Sitting
In addition to the exercises above, our hip pain physiotherapy in Edmonton offers extra tips to prevent hip pain due to sitting and bad posture:
- Take Frequent Breaks: Get up and move around every 30 minutes to prevent stiffness.
- Adjust Your Workspace: Ensure your chair and desk are set up to promote good posture. Keep your feet flat on the ground and your back supported.
- Strengthen Your Core: A healthy core supports your posture and helps distribute pressure evenly across your body.
- Use Proper Posture: Sit with your back straight, shoulders relaxed, and hips at a 90-degree angle.
Reclaim Your Comfort with Granville Physiotherapy:
Our hip pain physiotherapy in Edmonton offers tailored programs that target the root causes of discomfort, whether it’s due to prolonged sitting, bad posture, or muscle imbalances. Suppose you’re struggling with pain in the hip and looking for effective physiotherapy exercises to improve your posture and reduce discomfort; reach out to us today. Our Granville Physiotherapy guides you through a customized plan designed to relieve hip pain and restore your body’s balance. Contact Granville Physiotherapy, and let’s work together to get you back to feeling better!
You can book your online appointments even now!
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