Hip pain is a common problem that affects up to 40% of adults who play sports and up to 15% of adults over 60. Yet, when you think about hip pain, you might not immediately connect it to your posture.
But did you know that the way you stand, sit, and move can directly affect the health of your hips? Poor posture can place extra stress on your hips, and extra stress means discomfort, stiffness, and even long-term pain.
Below, the International Spine, Pain & Performance Center team explains how posture can cause hip pain and what you can do to help improve your posture and reduce hip pain.
Your body is designed to move in alignment, and your hips are part of this kinetic chain.
When your posture is off — whether you’re slouching, leaning too far forward, or sitting unevenly — it affects your kinetic chain and so your muscles and joints have to work harder to support you.
Over time, this imbalance can cause strain on your hip joints and the surrounding muscles. For example, if you spend hours sitting at a desk with your legs crossed or your back rounded, your hip flexors tighten, while your glute muscles may weaken. This imbalance can lead to pain, limited mobility, or even conditions like bursitis or tendonitis.
There isn’t just one posture mistake that causes hip pain. In fact, there are several conditions that can create the perfect recipe for hip pain.
Prolonged sitting, especially with poor posture, shortens your hip flexors and creates tension. While you might not be able to avoid sitting — especially if you work in an office — there are strategies you can implement to help your hips.
Always sit with good posture. That means your back is straight, your shoulders are back, and your knees are bent. Keep your feet flat and avoid crossing your legs. Use lumbar support pillows if needed.
Ideally, you should stand up every hour, stretch, and walk around. You can loosen tight hip flexors and hamstrings with stretches such as lunges or seated forward folds.
If possible, you can use a standing desk or — better yet — a standing desk with a treadmill. This can help alleviate the stiffness from standing in one spot. When you walk, your calf muscles squeeze your veins and help pump blood back to your heart. This can help reduce your risk of varicose veins. Win win!
Leaning on one leg or standing with your hips pushed forward puts unnecessary strain on one side of your body. Just as with sitting, you should pay attention to your posture when you stand.
While you might think that slouching only affects your appearance, it doesn’t. In fact, slouching can impact your neck, back, and even your hips. That’s because if you round your back, it can lead to misalignment in your pelvis — and your hips.
People with weak cores are more likely to slouch. You can help reduce your likelihood of slouching by building a strong core with exercises like planks or bridges.
Wearing heels can wreak havoc on your feet, but it doesn’t stop there — it can also impact your posture. When you wear high heels, your body weight shifts forward and forces your lower back to arch more than usual. This unnatural alignment tilts your pelvis forward and places extra pressure on your hip joints, which can potentially cause discomfort or long-term pain.
Swap out your high heels for a low (or no!) heeled shoe.
Pay attention to these warning signs:
Of course, hip pain can also stem from conditions like arthritis, hip bursitis, labral tears, or tendonitis. So, if your hip pain persists — even if you improve your posture — it's time to give us a call.
Here at International Spine, Pain & Performance Center, our team can determine the source of your hip pain and recommend the right treatments. Depending on the root cause of your hip pain, we may recommend:
If you need help with hip pain — whether it’s related to posture or not — call the location of your choice to get started. You can also request an appointment to visit us in Washington, D.C., or Arlington, Virginia.
