Why Your Hips Get Stiff After Sitting and How to Fix It

Why Do Hips Get Stiff After Sitting?

Do you get stiff hips after sitting for a long period? Or do you struggle to stand and walk comfortably at first? You’re not alone!

Many people assume hip arthritis is the main cause of stiffness.

However, arthritis is often not the primary reason.

Not everyone with hip arthritis gets stiff after sitting.  Furthermore, even people without arthritis can experience stiff hips after sitting.

Therefore, arthritis can't be the only cause.

The most common reason for stiff hips after sitting is tight hip flexors.

When you sit, your hip flexors remain in a shortened position.

This tension builds, especially if your posture requires your hip flexors to support you.

Best Sitting Posture to Reduce Hip Tension

Sitting posture plays a significant role in hip stiffness.

If you sit upright with "good" posture, your hip flexors act as postural muscles, staying under tension. This in turn can create knots and trigger points over time.

To reduce tension, try sitting back in your chair and using the backrest for support.

If you have lower back pain, a lumbar roll can help maintain a healthy spinal curve without overusing your hip flexors.

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Additionally, avoid sitting with your knees knocked together. Doing so puts the tensor fasciae latae (TFL) muscle under sustained tension.

Instead, sit with hips in a neutral or with your knees slightly spread apart.

How to Stand Up Comfortably After Sitting

The way you transition from sitting to standing affects your stiffness.

Start by scooting to the edge of your chair to position your center of gravity over your feet.

As you stand, aim for proper alignment: keep your hips, knees, and toes in line. Avoid letting your knees collapse inward.

If you feel hip stiffness upon standing up:

Stand about 80-90% upright. Then take a small step, and roll your pelvis underneath of you.

This gently stretches your hip flexors, easing the transition to full standing.

Key Stretches for Hip Mobility

Preventing hip stiffness starts with improving flexibility and addressing muscle imbalances. Here are some effective stretches:

Knee-to-Chest Stretch

1. Start by sitting in a chair or lying flat on your back.
2. Bring one knee up toward your chest, holding it with both hands.
3. Pull gently until you feel a stretch in your hip and lower back.
4. Hold the position for 30-60 seconds, then release.
5. Repeat on the other leg.

Piriformis Stretch

1. Sit in a chair or lie on your back.
2. Cross one leg over the opposite knee, forming a figure-four shape.
3. For a deeper stretch, press the crossed knee gently toward the floor or pull it toward your opposite shoulder.
4. Hold the stretch for 30-60 seconds.
5. Repeat on the other leg.

Rocking Stretch

1. Get on all fours with your hands under your shoulders and knees under your hips.
2. Keep your back in a neutral or slightly arched position.
3. Slowly rock your hips backward, lowering them toward your heels.
4. Stop when you feel a gentle stretch in your hips, but avoid sharp pain.
5. Hold the position for 10 seconds, then return to the starting position.
6. Repeat for 8-10 repetitions.