If you spend hours sitting at a desk, you may be familiar with the nagging ache that settles into your hips. That stiffness and discomfort don’t have to be your new normal. You can explore our holistic treatment services to find relief and get back to moving comfortably through your day.

A combination of mindful movement, simple stretches, and personalized professional care can help relieve hip pain caused by prolonged sitting. By addressing the root causes of your discomfort, you can improve your mobility and overall quality of life. This approach empowers new patients with the tools and support they need to feel their best.

Why Your Hips Hurt from Too Much Sitting

Your Hip Flexors Get Tight

The muscles at the front of your hips stay in a shortened, flexed position when you sit for long periods. Over time, these hip flexors can become tight and pull on your pelvis. This tension can lead to discomfort in your hips and may even be a source of persistent lower back pain.

Your Glute Muscles Get Weak

Sitting for long stretches of time can signal your gluteal muscles to relax and become less active. These muscles are very important for stabilizing your pelvis and supporting your hips. When they become weak, other muscles have to work harder, which can lead to strain and discomfort.

Poor Posture Puts on Pressure

Slouching in your chair or leaning to one side creates an imbalance in your body. This uneven posture puts extra strain on your hip joints, ligaments, and muscles. Over time, this consistent pressure can cause significant pain and stiffness. If you struggle with alignment, chiropractic care can help improve posture and reduce this strain.

Simple Stretches & Habits for Hip Relief

What Is the Best Position to Sit for Hip Pain?

You can improve your sitting posture with a few small adjustments. Try to keep your feet flat on the floor with your knees bent at about a 90-degree angle. Your hips should be level with or slightly higher than your knees to reduce strain.

How Do I Loosen My Hips from Sitting All Day?

Simple movements throughout the day can help counteract the effects of sitting, and you can find more guidance in our patient education resources. Here are a few easy stretches you can do at home or in the office:

Try a seated figure-four stretch: While seated, cross one ankle over the opposite knee. Gently lean your chest forward until you feel a light stretch in your hip and glute. Hold for 20 to 30 seconds and then switch sides.
Do a simple hip flexor stretch: Kneel on one knee, using a cushion for comfort, and place your other foot forward. Gently push your hips forward until you feel a stretch in the front of your hip. Hold for 20 to 30 seconds before switching.
Take movement breaks: Set a reminder to get up and walk around for a few minutes every hour. This simple habit helps reset your posture, activate your muscles, and improve circulation.

When to Seek Professional Help for Hip Pain

While stretches and posture changes can provide relief, they may not be enough for persistent discomfort. If your hip pain doesn’t improve or gets worse, it’s a good idea to seek professional advice. Knowing when to see a professional is key, especially if the pain follows a motor vehicle accident or other injury.

What Is a Red Flag for Hip Pain?

Pay attention to your body and look for signs that may point to a more significant issue. Consider seeking professional care if you experience any of the following:

Pain that is strong enough to wake you up at night
A sharp, shooting, or burning pain in your hip or leg
Feelings of numbness or tingling down your leg
Difficulty walking or putting weight on the affected leg
Pain that consistently gets worse instead of better with time

How Professional Care Can Address Your Pain

A personalized care plan can help identify the root cause of your hip pain and create a path toward lasting relief. Different therapies offer unique benefits to help you heal and regain mobility. We can help you find the right approach for your specific needs.

The Role of Physiotherapy in Calgary

A physiotherapist can help improve your movement and strength. They use targeted exercises, education, and manual techniques to release tight muscles and restore mobility. Quality physiotherapy in Calgary can help you build long-term strength and prevent pain from returning.

How a Chiropractor in Calgary Can Help

A chiropractor assesses your body’s alignment, with a focus on your spine and pelvis. Gentle adjustments may help restore proper joint function, which can relieve pressure on your hips and the surrounding nerves. A chiropractor in Calgary can help address alignment issues that contribute to your discomfort.

Benefits of Massage in Calgary

Registered massage therapy targets the tight muscles and soft tissues around your hips. This can help reduce muscle tension, improve local circulation, and provide direct relief from aches. A therapeutic massage in Calgary can be a valuable part of your recovery plan.

What to Expect at Your First Appointment

A Thorough Assessment of Your Condition

Our experienced clinical team starts by listening to you to fully understand your pain, daily activities, and health history. We look at the whole picture to determine the cause of your discomfort. This helps us address related issues that may arise from a car accident, like potential concussion symptoms or whiplash-associated neck pain.

A Clear & Personalized Plan

After your assessment, we explain the cause of your hip pain in simple, easy-to-understand terms. We then work with you to create a personalized treatment plan that fits your needs and goals. You are an active partner in your own recovery journey.

Focus on Your Recovery Goals

Your goal is our goal—to help you get back to your life without discomfort. We support you with one-on-one, hands-on care and provide practical advice you can use at home and work. We are committed to helping you feel better and move with confidence.

You don’t have to live with hip pain from sitting all day. At Running Shoe Restorative Healthcare, our dedicated team can help you find the cause of your pain and a lasting solution. If you’re looking for physio services or other multidisciplinary care, we’re here for you.

How to Relieve Hip Pain from Sitting All Day?