Work Wellness

How to Relieve Hip Flexor Pain from Sitting at Your Job Desk

Avatar of Autonomous Autonomous | Sep 9, 2021
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In reality, the 9-to-5 worker can also face challenges on the health and wellness front when they live the 9-to-5 (or 6 or 7) desk jockey lifestyle. It's a fact of life that some of us suffer from work-related musculoskeletal problems, such as carpal tunnel syndrome or hip flexor pain from sitting.

Many of us wonder, ‘why does my hip hurt after sitting.’There's no doubt that bodily injuries are common in people who work in production lines or do other physically demanding jobs. It is also harmful to one's health to face a screen all day, typing furiously, or sitting hunched over a computer. Where do those pains come from?

Generally, your sitting time at your desk is to blame. When it comes to our skeleton, the point of pain is not the spot in the body that is having issues. The purpose of this article is to help you figure out the underlying cause of your low back pain, how to fix it, and how to prevent it from returning.

Hips Stretching Exercises That Ease Work Pains

Having tight hips may not appear to be a big deal. These corrective exercises could improve the muscles that surround your hips and help solve chronic pain or hip flexor pain from sitting. A good ergonomic chair and office standing desk is the first step to preventing pain, maintaining a straight spine and pelvis in your sitting position. You can ease stiff hip flexors and tight hamstrings even when you're sedentary all day if you perform seated hip stretches on how to relieve hip flexor pain.

Hamstring Stretch

Hamstring Stretch

Put yourself in a chair and sit upright. One leg should be straightened.Your torso should be leaned forward as you hinge your hips until the back of your leg feels stretched. During this stretch, make sure your knee is straight. Make sure you don't arch your back when you try this routine for fixing hip flexor pain from sitting too long.

Hip Flexor Stretching

In your chair, try to sit upright (like the first exercise) to fix hip flexor pain sitting too much easily. Extend your leg backward while remaining seated on the side of the chair. If you're having trouble balancing, try holding onto a chair or another sturdy object. Feel the stretch along the front of your hip by rocking your pelvis forward.You can do this exercise while standing up from your chair. Get up and place your right foot forward while keeping the other foot back and space between both.

Beginner Bridges

Beginner Bridges

Place your feet flat on the floor and bend your knees while lying on your back. You can also lift through your pelvis as you inhale, lift through your pelvis as you exhale, and lower back down. Make sure your spine remains neutral during the exercise, and keep your upper back on the ground.

Piriformis Stretch

Put your feet firmly on the ground while seated in a chair. By pressing your ankle into the knee of the opposite leg, you can perform this exercise. Put the top of your bent knee under gentle pressure with one hand. Feel your buttocks stretch as you lean forward. Maintain a straight back and shoulders relaxed throughout the exercise.

Desk Dangers

You spend most of your time sitting bent over at work or home-no matter where you are. Or are you wondering, ‘is standing better than sitting?’ When you sit in this position without moving your hips, the ligaments and muscles in your hip flexors shorten. Lower back pain, another common complaint, is also caused by tight hip flexors.

It might be better to try these exercises even while standing if you are experiencing too much hip flexor pain from sitting. If that’s the case, consider doing these active sitting routines instead. Always take a ten-minute break in between each routine and never overstress your body’s limits.

Forward Folding Stretch

Forward Folding Stretch

In yoga, the forward fold is a common stretch that loosens up the back of the legs and the lower back. It is the best office chair for lower back pain. Place your heel on a printer, box, or shelf while sitting at your desk to achieve a similar pose. Then bend forward, hunching at your hips, and pull your navel in toward your spine.

In either case, you can stretch the legs individually by reaching over to the right toes, then over to the left toes. Or you can stretch both legs simultaneously by reaching forward toward both feet. Try holding your breath as slowly as you can for 20-30 seconds.

Wide Leg Forward Bends

Pigeon poses are popular among runners and stretch the hips. You can also perform this task while you are sitting at your desk. Whenever you sit upright in your chair, you should cross your left ankle over your right ankle. Extending your right foot will stretch your glutes and outer hips. Your waist should feel stretched if you aren't leaning into your right hip. Once you have held this position for a few seconds, flip your body to the other side.

Seated Pigeon Stretch

Seated Pigeon Stretch

The pigeon pose is a hip stretch most popular among runners. It can be performed sitting at your desk as well. It would be best if you crossed your right ankle over your left knee as you sit upright in your chair. Your glute and outer hip will be stretched as you extend your right foot. Lean into your right hip if you do not feel a stretch at your waist. Like all other exercises mentioned here, hold this position for at least 30 seconds and repeat on the other side to better avoid hip flexor pain from sitting.

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