We’ve talked quite a bit about the pitfalls of the “Couch Slouch'' and what too much sitting can do to your body. Let’s take a minute to explore what sitting does to your hip joint, in particular. 

But before we do that, it’s necessary to understand how the hip joint works. It’s known as a ball-and-socket joint, since the ball (the head of the thigh bone) fits snuggly into a cup on your pelvis. Both surfaces are lined with cartilage, and the entire joint is held together by a thick, fibrous capsule and multiple ligaments. The capsule itself is filled with clear joint fluid.

Knowing the anatomy of the hip joint can allow you to visualize the problems that come with long periods of inactivity. Sitting increases pressure to specific parts of the hip bones and reduces the amount of joint fluid that is necessary to keep the joint healthy. That, combined with a lack of movement, increases the risk for injury, stiffness, and pain. 

What happens to the muscles, ligaments, and hip capsule when we sit for too long? Well, they tighten up, resulting in a loss of range of motion and mobility. Chronic problems with the hip joint can result in excessive pelvic tilt, Dead Butt Syndrome, or low back pain. 

Related: Why Does My Hip Hurt? Understanding Common Hip Conditions and Treatment Options

For many of us, sitting for long periods of time is unavoidable. However, doing simple, yet effective, workouts like this one can help keep the pain and stiffness away. Combine this with a lower back stretching routine to get the most of your efforts. 

What are some of your favorite stretching routines? I’m always up for some inspiration!

Printed Workout
Modified Child’s Pose
Figure 4 Stretch for QL - L
Figure 4 Stretch for QL - R
½ Pretzel Stretch for QL - L
½ Pretzel Stretch for QL - R
Hip External Rotation Activation - L
Hip External Rotation Activation - R
½ Pretzel Forward Lean - L
½ Pretzel Forward Lean - R
Adductor/Groin Rock - L
Adductor/Groin Rock - R

Written and Filmed for Fitness Blender by Kayla C, PT, DPT
Board-Certified Neurological Clinical Specialist