Hip pain while sitting can range from mild to severe discomfort. The hip joint may also feel stiff or creak when sitting. Medical issues, injuries, and poor posture can cause hip pain when sitting. One may feel pain in one or both hips while sitting.
This article discusses hip pain, possible causes, and suitable home remedies and stretches.

What does hip pain mean?

A person may experience hip pain in the joint or in the surrounding muscles, ligaments, nerves, and tendons. The hip is one of the largest weight-bearing joints in the body. It is located where the thigh bone meets the pelvis to form a kneecap. The hip joint consists of two main parts: the femoral head and the acetabulum.
The femoral head is a ball-shaped bone located at the top of the thigh bone. It lodges in the acetabulum, which is a cavity located in the pelvis.

The following muscles surround the hip:

– the glutes, which are the muscles of the buttocks
– the adductor muscles, which are the internal muscles of the thigh
– the iliopsoas muscle, which starts in the lower back
– the quadriceps, which are four muscles located at the front of the thigh
– the hamstrings, which are the muscles located at the back of the thigh.

Important nerves, such as the sciatic nerve, and blood vessels also surround the hip. Hip pain that occurs outside the hip, buttock, and upper thigh can result from injury or damage to muscles, tendons, and ligaments.

Posture and sitting position

The following can cause hip pain when sitting:

bad posture

Sitting regularly while bending over can cause hip pain. Sitting without adequate back or hip support increases pressure on the hips, and the tension can cause pain over time.

The sitting positions

Sitting with your legs crossed or leaning to the side can put more pressure on your hips, which can lead to pain.

Sit on an uneven surface

If you sit on an uneven surface, such as a cushion or a chair that is too soft, you can tilt your body to one side and put more pressure on one hip. Adding weight to one hip can lead to poor posture and hip pain when sitting.

pinched nerve

Sitting for long periods of time can lead to pinching of the nerve. The medical term for a pinched nerve is radiculopathy. This phenomenon is due to the stretching, compression or constriction of a nerve or a set of nerves.

When this phenomenon occurs in the hip, it can cause pain in the thigh, buttock, groin and hip. A person may also feel:

– loss of movement
– numbness
– tingling
– burning sensations


Treatments for radiculopathy include:

– stretching
– anti-inflammatory drugs
– hot and cold treatments
– Rest


Sitting for prolonged periods can lead to sciatica. This is pain due to irritation of the sciatic nerve. The sciatic nerve is the longest and widest in the body and runs from the lower back to just below the knees. Sciatica can cause pain in the buttocks, feet, toes, and back of the leg. Affected individuals may experience a stabbing, burning pain that can range from mild to severe. Weakness and numbness may also occur.


Treatments for sciatica include exercises, stretches, and pain and anti-inflammatory medications.


Bursitis develops in and around the joint due to inflammation of the bursae. Bursae are small sacs that cushion the areas between bones and muscles and reduce tendon friction. Bursae become inflamed when too much friction causes them to fill with fluid in an effort to protect the tendon.

Two main hip bursae can become inflamed: the trochanteric bursa and the iliopsoas bursa. The main symptom of trochanteric bursitis is pain that begins in the hip and spreads to the outside of the thigh. Initially, the pain is intense. The pain may worsen when getting up from a chair after sitting for long periods of time. Some people report that they cannot sleep on this side because the pain wakes them up at night.


Treatments for bursitis include:

– pain medication and anti-inflammatories
– physiotherapy
– splints and braces
– hot and cold treatments
– physical exercises
– rest
– surgery


Tendons are fibrous tissues that connect muscles to bones. When inflamed, they may become irritated, swollen, or painful. When it affects the hip, medical professionals may speak of iliopsoas tendonitis. Symptoms include pain in the groin or the front of the hip. People may also experience popping or rattling sensations.


Treatments for tendonitis include

– rest, ice, compression and elevation
– physiotherapy or occupational therapy
– splints or slings
– pain medication and anti-inflammatories
– corticosteroid injections
– surgery


Osteoarthritis is one of the most common types of arthritis. It is a chronic condition caused by the breakdown of cartilage, which allows bones to rub against each other.
This can cause pain, stiffness and loss of movement. People with hip osteoarthritis may also experience pain in the groin, buttock, and inside the knee or thigh.


Osteoarthritis treatments include

– physical exercise
– weight loss
– surgery

rheumatoid arthritis

Rheumatoid arthritis (RA) is a chronic inflammatory disease. It occurs when the immune system does not work properly and attacks the joints. RA of the hip is manifested by symptoms such as stiffness and swelling in the hip, thigh or groin and pain. It usually affects both hips.


Treatments for RA include:

– pain medication and anti-inflammatories
– hot and cold treatments
– topical products like gels, creams and patches
– a balance between rest and exercise

Home solutions

There are several things a person can do to improve hip pain while sitting. These include:

– use a seat with back support
– stretch regularly
– wear flat, comfortable shoes
– adjust the height of your seat
– applying heat or ice to painful areas
– therapeutic massages

3 Stretches to Relieve Hip Stiffness

The following stretches can help relieve pain and stiffness in the hips:

1 Double Hip Rotation

The following steps must be carried out:

Lie flat on your back.
Bend the knees and bring them towards the body until the feet are flat on the floor.
Rotate the knees to the right, lowering them to the floor, then turn the head to the left, keeping the shoulders against the floor.
Hold this position for 20 to 30 seconds.
Slowly bring your head and knees back to the starting position.
Repeat the exercise on the opposite side.

2 Hip extension

The following steps must be carried out:

Stand with your legs straight and feet shoulder-width apart.
Extend both arms forward and hold onto something for support.
Keeping the left leg straight, lift the right leg straight back without bending the knee.
Raise your leg as far as possible without causing discomfort, then squeeze your buttocks tightly and hold the position for 5 seconds.
Repeat this stretch 5-10 times on each leg.

3 Hip and lower back stretch

The following steps must be carried out:

Lie flat on your back and extend your legs.
Look down towards the chest while keeping the neck on the floor.
Bend both knees, wrapping your hands around them, and bring the knees towards the shoulders.
Take a deep breath and bring your knees together as you exhale.
Breathing normally, hold the position for 20 to 30 seconds.


The outlook varies depending on the cause of the hip pain. If a person is recovering from a hip injury or injury, the pain may go away once the injury has healed.
If the pain is due to a chronic condition, it can last for weeks, months, or years, and the person will need to manage it long term. In many cases, a person can reduce hip pain while sitting by improving their posture, changing where they sit and how they sit, and doing stretches and exercise. the House.


Boukabache, A., et al. (2020). Prolonged sitting and physical inactivity are associated with limited hip extension: A cross-sectional study.

Chronic pain information page. (2019).

Chye, C.-L. (2015). Pulsed radiofrequency treatment of articular branches of femoral and obturator nerves for chronic hip pain.

Cibulka, MT, et al. (2017). Hip pain and mobility deficits—hip osteoarthritis: Revision 2017.

Davis, D., et al. (2021). Sciatica.

Exercise: Rx for overcoming osteoarthritis. (2019).

* criptom strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the opinion of a health professional.