Hip Pain From Sitting (And What To Do)
August 25, 2025
Stuck sitting at your desk all day?
If you're among the one in four adults who sit for more than 8 hours a day, you might be feeling a bit stiff in the hips at the end of the workday. All that time at your desk may be impacting how your hips feel when you finally get to stand or move.
Why Are My Hips Stiff After Sitting?
Stiffness in your hips after sitting aren't simply a reflection of getting old. Often, this stiffness is simply a reflection of your hips and legs being in the same posture for an extended period of time.
"When you sit with your knees bent, your hamstrings are in a relaxed, shortened position, and your hip flexors are at the maximum shortened length," said Kirsten Zambon, DPT, CLT-LANA, a physical therapist at Franciscan Health Lafayette East. "Hip pain from sitting can be from poor posture, but if you're sitting 40 to 50 hours week over 5, 6 months or longer, you probably have decreased strength in your hips. When you do get up from your desk, your glutes, core and hip extensors will be weaker, and you don’t feel as strong."
How Should I Sit To Reduce Or Prevent Hip Pain?
"First thing to prevent the pain coming on good ergonomic setup," Zambon said. Sitting with your feet properly aligned, pelvis aligned and spine straight may often make a difference in your back health.
Check out this video on how to improve your work station.
For some employees, a standing desk may be an option.
Can A Standing Desk Help My Hip Pain?
The increasing popularity of standing desks can impact your posture and hip pain as well.
Posture isn’t the only thing that impact hip pain. Wearing proper shoes that are in good shape can make a difference in how you feel at the end of a work day.
Does Arthritis Cause Stiff Hips When Sitting?
While arthritis in the hip joint can cause stiffness, the way the stiffness occurs is different from stiffness from tight muscles. A hip sore from arthritis typically has more stiffness or pain in the morning. That joint stiffness can generally improve with gentle movement but may be aggravated from vigorous activity.
"The best thing with arthritis, if you're stiff, is to try gentle walking and stretching to warm up the joints," Zambon said.
How Can You Stretch Your Hips At Your Desk?
Even if you're at your desk all day, there are seated hip stretches that can help relieve stiffness in the hip flexors and tight hamstrings. These stretches include:
Seated Hip Flexor Stretch
- Begin sitting upright in a chair.
- Move to the side of the chair, extending your leg back backward.
- Hold onto the chair or another sturdy object for balance
- Gently rock your pelvis forward to feel a stretch in the front of your hip.
Seated Hamstring Stretch
- Begin sitting upright in a chair.
- Straighten one leg.
- Lean your trunk forward, hinging at your hips until you feel a stretch in the back of your leg.
- Keep your knee straight during the stretch. Do not arch your back.
Seated Figure 4 Piriformis Stretch
- Sit upright in a chair with both feet on the ground.
- Bring the ankle of one leg up onto the knee of your opposite leg.
- Apply a gentle pressure with one hand on the top of your bent knee
- Lean forward until you feel a stretch in your buttocks.
- Keep your shoulders relaxed and back straight during the exerciseo
What Other Stretches Help Stiff Hips?
If you're able to close the door to your office or carve out time at home to stretch, these stretches are other alternatives to stretching your hip flexors and hamstrings:
Standing Hip Flexor Stretch
- Start in a standing position, one leg in front of you.
- The leg you are going to stretch will be positioned behind your body. Rest hands on hips.
- Keeping your back straight and upright, squeeze your buttock muscles and slowly shift your weight forward until you feel a gentle stretch in the front of your hip.
- Your hips and shoulders should face forward. Do not arch your back.
Standing Hamstring Stretch on Chair
- Begin in a standing upright position with a chair or step in front of your body.
- Lift one leg to rest your heel on the chair with a very slight bend in your knee.
- Bend at your hips, leaning your trunk forward until you feel a stretch in the back of your upper leg
- Keep your back straight during the stretch.
Supine Figure 4 Piriformis Stretch
- Lie on your back with both legs bent and your feet on the ground.
- Lift one leg, placing that ankle on your opposite knee
- Apply a gentle pressure to your bent knee with your hand. You should feel a stretch in your buttocks.
- Keep your low back flat on the floor during the stretch.
Supine Posterior Pelvic Tilt
- Lie on your back with your knees bent and feet resting flat on the floor.
- Slowly bend your low back and tilt your pelvis backward into the floor, then return to the starting position and repeat.
- Make sure to only move your pelvis and low back and keep the rest of your body relaxed.
Beginner Bridge
- Lie on your back with your knees bent and feet resting flat on the floor.
- Lift up through your pelvis as you exhale, inhale and slowly lower back down, and repeat.
- Maintain a neutral spine, and keep your upper back on the floor during the exercise.
It's important to remember with these hip exercises to keep your back in the correct position, as noted for each exercise.
What Other Steps Can Help Reduce Hip Pain?
Movement can make the difference in reducing hip pain at work. Keep your muscles loose by taking standing or walking breaks frequently.
"Motion is lotion, and you have to move," said Lauren Dorn, a certified ergonomic assessment specialist at Franciscan Health. "The body is made to move, and you promote health by moving. So if we're stuck sedentary at a desk all day long, it's good every hour to get up and to take an 'ergo break,' get up from your desk, go walk down the hallway. Not only does it help relax your mind, but also helps relax your body so you're not stuck in one spot."
Zambon also recommends getting up hourly if your job requires long periods of sitting.
"I recommend if you are in a sitting job, you get up every hour," Zambon said. "Walk or stretch your hip flexors or hamstrings and hip joints as well. Even 5 to 10 minutes of walking can help, even if it's at lunch or after work before you get into the car. At the end of the day, do a good hamstring stretch or hip flexor stretch, as well as some gentle core work."
Zambon suggests simple core exercises such as pelvic tilts or bridging (if back pain is not an issue) to help stretch those key hip areas.
"If you're having pain you can't relieve within 30 minutes after you leave work, gentle stretching on your own should do the trick," Zambon said. "If you have pain when you wake up, or with whatever you're doing progresses through the evening, it's a good time to contact a physician."
