Sitting for long periods can lead to tightness and discomfort in your hips. Over time, this can affect your posture and lead to chronic pain. At Unity Chiropractic Wellness, we help patients find relief from hip pain and prevent it from becoming a long-term issue. Here are five tips to ease hip pain after a day of sitting.
1. Stretch Your Hip Flexors
Sitting shortens your hip flexors, leading to tightness and discomfort.
- Try a simple lunge stretch: Step one foot forward into a lunge position, keeping your back knee on the floor.
- Push your hips forward slightly and hold the stretch for 20–30 seconds. Repeat on the other side.
2. Strengthen Your Glutes
Weak glutes can contribute to hip pain by overloading your hip flexors.
- Perform glute bridges: Lie on your back with knees bent and feet flat. Lift your hips toward the ceiling, squeeze your glutes, and slowly lower down.
- Aim for 10–15 repetitions, 2–3 times a day.
3. Use a Foam Roller
Foam rolling can release tension in your hips and surrounding muscles.
- Focus on your hip flexors, glutes, and IT band. Roll gently for 30 seconds on each area, pausing on any tight spots.
4. Take Frequent Breaks
Avoid sitting for hours on end by taking short movement breaks.
- Stand up, stretch, or take a quick walk every 30–60 minutes.
- Set a timer to remind yourself to move regularly throughout the day.
5. Consider Chiropractic Care
If hip pain persists, professional care can help.
- At Unity Chiropractic Wellness, we provide chiropractic adjustments to address misalignment and tension contributing to hip pain.
- Our team can also recommend personalized exercises and stretches for long-term relief.
Relieve Your Hip Pain Today
If sitting all day has left you with hip pain, Unity Chiropractic Wellness is here to help. Located at 11 East 44th Street, New York, NY 10017, we’re conveniently near Grand Central Terminal for NYC residents and commuters.
Call us at 917-338-7811 or book your appointment online to start feeling better today!