Updated at: 23-02-2023 - By: Sienna Lewis

It is the hip joints that link your higher leg bones to your body. When you’re seated, you may experience pain in one or both hips. It’s because when you’re seated, the hip joint flexes and bears most of your weight.

You can learn a lot about the cause of your hip pain while sitting by observing where it occurs. A dull aching or a sharp stabbing pain are two examples of hip discomfort. When you sit down, you may notice that your hip joint feels a little stiff or pops a little.

You might have hip pain when sitting at your desk or the dinner table, while driving, or when you’re sitting on your sofa as you watch TV. Hip discomfort can also be caused by sitting for lengthy periods of time, such as while traveling or watching a movie.

Where is your hip pain?

There are a variety of reasons why you might be experiencing hip discomfort.

Anterior hip, upper thigh, or outer buttock pain that worsens when you sit is usually the result of a problem with the hip’s muscles, ligaments, or tendons.

An issue with the hip bones and joint may be to blame if you have pain or discomfort in the groin or hip area while sitting.

When you’re seated, lower back pain may be transferred to your hip. Referred pain is the term for this.

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What could be causing your hip pain?

Hip pain can be caused or exacerbated by a variety of factors. Find out what these causes are and what you can do about them in the following sections.

Poor posture

Hip pain can be caused by poor posture or sitting slouched over. Your hips can be put under extra strain if you sit with bad posture or without adequate back and hip support. When you sit for long periods of time, this tension can cause discomfort in your hips.

Crossing your legs

Sitting with your legs crossed or leaning over to one side puts additional stress on your hips. Even if you sleep on your side for an extended period of time, your hips might be put under too much strain and create pain when you sit down.

Sitting on an uneven surface

Seat cushions, vehicle seats, and sofas can all cause you to sit improperly if they’re too soft. This could cause your body to sway to one side.

Pain might result from sitting on an uneven or too soft surface, which increases the weight and pressure on your hips. This is a regular occurrence when you use your laptop or tablet in bed to do work or watch videos. On a soft floor or on a sandy beach, it can happen as well.


Hip pain when walking, standing, and sitting can be caused by arthritis. The hip joint’s protecting cartilage might wear down as a result of several types of arthritis. Sitting can be painful because your hip joints are forced to bend.

When you sit down, arthritis can cause a painful rubbing and swelling of the hip joint. Hip arthritis can take the following forms:

  • Myalgic Encephalomyelitis It’s common for this to cause both hip joints to get inflamed.
  • Osteoarthritis. Hip arthritic wear and strain can affect either or both hips.
  • Spondylitis with ankylosing facets. It’s common for this type of arthritis to affect the spine, but it can also cause discomfort in the hips when you’re seated.
  • Psoriatic rheumatoid. When you have this condition, you may experience swelling and pain in your hip joint, especially if you spend a lot of time sitting down.


When the bursa, the little fluid-filled sacs that act as shock absorbers in the hip joints, becomes inflamed (swelling), it is known as bursitis. Damaged or swollen hip joints can cause discomfort and stiffness. When sitting, bursitis can cause discomfort in the outer and back hips.


Sitting for long periods of time, especially if your posture is slouched, can strain the hip tendons. Tendinitis, or inflammation of the hip tendons, can result from this. In the case of tendinitis, the hips may hurt while sitting, walking, or even lying down.

Pinched nerve

When sitting, hip discomfort might be caused by a pinched or injured nerve in your lower back. Sciatica is a back pain condition that affects the lower extremities via the sciatic nerve. When this nerve is irritated or irritated, the result is sciatica. Sharp discomfort can be felt when you sit or lie down because of its effect on buttocks and hip muscles.

Loose or damaged hip joint

FAI occurs when the femur, the long bone in the leg, does not fit properly in the hip joint. In some cases, the cartilage between these bones may wear away or be injured.

When sitting, a severe or mild hip discomfort might result from FAI. When you sit down or rise up, you may notice that your hip joints “snap” or “stiffen.”


Rheumatoid arthritis and lupus are both autoimmune diseases. When the immune system is out of whack, it assaults the joints of the human body. Lupus may cause hip joint edema or injury. You may get hip pain while seated or lying down if you have lupus.

How is hip pain diagnosed?

With a few tests and scans, your doctor can typically pinpoint the source of your hip pain. An orthopedic surgeon, an immunologist, or a physiotherapist are all possible referrals.

Your doctor will do a physical examination to determine the most accurate diagnosis.

  • History of medicine. This report aids your physician in determining whether or not you suffer from chronic health conditions such as joint discomfort or swelling.
  • A physical examination. Swelling or injury to the hip joint can be detected during this examination.
  • A blood test. An autoimmune disease like lupus or rheumatoid arthritis can be detected by this lab test.
  • X-ray. Hip, groin, and lower back fractures and damage can be detected using this imaging examination.
  • a scan with an MRI machine. Hip muscles, ligaments and tendons can be scanned using this imaging test to assess for damage or injury.
  • Patrick was put to the test. Examining the hip joint’s range of motion is the focus of this particular physical examination.
  • The gait analysis. A hip and leg movement analysis is performed in this test.

How is hip pain when sitting treated?

Hip discomfort while sitting can be treated with a variety of methods, depending on the underlying cause. Hip discomfort may be alleviated by adjusting your posture or changing your chair. It’s possible that you won’t require any sort of treatment at all.

Hip realignment may be possible with aid from a chiropractor and physical therapist in some circumstances. Hip and back adjustments can assist keep the hip joints in a symmetrical position..

Strengthening the lower back and hip muscles with physiotherapy exercises is beneficial. Incorrect sitting and walking pressure can be relieved by strengthening your core muscles in the back and abdomen.

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Hip discomfort during sitting can be treated with the following:

  • OTC (over-the-counter) analgesics (aspirin, ibuprofen, naproxen)
  • painkillers prescribed by a doctor
  • a sedative that eases the muscles
  • creams and gels for relieving pain
  • a form of heat treatment
  • a chilly compress is used on
  • a session of bodywork
  • reduction of body mass
  • exercises
  • The use of anti-inflammatory steroids
  • injections of steroid hormones in the treatment of osteoarthritis
  • Injection of a nerve blocker
  • rehabilitation through physical activity
  • adjustments in the chiropractic field
  • a knee splint
  • use of a brace or other support for the back
  • surgery

Home remedies for hip pain when sitting

Numerous home remedies are available to assist alleviate hip discomfort.

Sitting tips for hip pain:

  • Make sure you have proper posture in your office chair, car seat, and any other areas you spend a lot of time sitting down.
  • When you’re seated, consider using a back or seat support to help with your posture. Use a firm mattress or foam base.
  • When you’re seated, take a look at where your feet rest. Ideally, they should rest on the ground flat.
  • When you’re sitting, put your feet up on a footstool.
  • Spend as little time as possible on a squishy surface, such as a bed or sofa.
  • Try to stay away from anything made of hard woods like benches and chairs. When you sit, your hips are better supported when you have a strong but cushioned surface under your feet.

In order to alleviate hip pain while seated, all of these elements work together.

Other home remedies for hip pain when sitting:

  • Dress comfortably. Hip pain can be caused by sitting in jeans, slacks, or belts that are too tight.
  • Even while sitting, avoid wearing high heels or shoes that cause discomfort. Hips can tilt unevenly as a result of them.
  • Stretch while you work.
  • Sit on an exercise ball to stretch your hips and pelvis.
  • Adjust the height of your seat.
  • Adjust the support and tilt of your seat.
  • Use a chair with lumbar (back) support when working.
  • In order to improve your posture, use ergonomic chairs.
  • Treat painful spots with either heat or ice.
  • Essential oils and ointments can help alleviate muscle pain through massage therapy.
  • Exercise at home to alleviate hip discomfort.

What’s the outlook for people with hip pain when sitting?

What causes hip pain affects the length of time you’ll be in pain. It could be a one-time occurrence, or it could be a long-term problem.

Improving your posture or moving to a different place to sit can usually alleviate hip pain while sitting. Hip discomfort can be alleviated by therapy for chronic illnesses like arthritis. Arthritis-related joint pain flare-ups might cause hip pain from time to time.

Posture and sitting position

When you sit for long periods of time, you may have hip pain from the following:

  • Hip pain might result from sitting with one’s shoulders slumped forward all the time. Sitting for long periods of time without sufficient support for the back or hips can create pain in the hips.
  • A person’s hips can be worse if they sit cross-legged or with their weight on one side of their pelvis. A Reliable Remedy.
  • On an uneven surface, the body may tilt to one side and exert extra weight on one hip when sitting on a cushion or chair that is excessively soft. Sitting with extra weight on one hip can lead to bad posture and hip pain.

Pinched nerve

A pinched nerve can occur as a result of sitting for lengthy periods of time. Radiculopathy is the medical word for a pinched nerve.

This happens when a nerve or group of nerves is stretched, compressed, or constricted.

Pain in the hip, thigh, buttocks, and groin area might result when this happens in the hip. Alternatively, a person may also feel:

  • mobility is restricted
  • numbness
  • tingling
  • sensations of burning

Here’s more information on hip nerve compression.


Radiculopathy can be treated using a variety of methods, including:

  • stretching
  • a drug that reduces inflammation
  • cold and hot therapies
  • rest


Prolonged lengths of time spent seated The use of a trusted source may result in sciatic pain. The sciatic nerve is irritated, resulting in pain.

The sciatic nerve, which extends from the lower back to the area just below the knees, is the body’s longest and widest nerve. Pain in the buttocks, foot, toes, and back of the leg can be caused by sciatica.

The intensity of a stabbing, shooting, or scorching pain can vary widely from moderate to severe in some individuals. Numbness and weakness are also possible side effects.


Sciatica can be treated with stretches, exercises, and painkillers and anti-inflammatory medications.

Sciatica treatment information can be found here.


When the bursae become inflamed surrounding the joint, bursitis occurs. It is the function of bursae to reduce friction on tendons between bones and muscles by providing little sacs of cushioning material.

Whenever there is too much friction, bursae fill up with fluid to protect the tendon, causing inflammation.

Two large hip bursae, the trochanteric and the iliopsoas, are at risk of being infected.

As stated by the American Academy of Orthopaedic Surgeons, trochanteric bursitis is characterized by pain in the hip that radiates to the thigh. The agony is intense at first.

In certain cases, the pain can be worsened by rising from a chair after a lengthy period of sitting. There are reports of people having trouble sleeping due of the soreness on one side of their body.


Bursitis can be treated in a variety of ways, including:

  • narcotics for treating pain and inflammation
  • rehabilitation through physical activity
  • braces and splints
  • cold and hot therapies
  • exercise
  • rest
  • surgery

Find out more about bursitis therapy here.


Tender connective tissue that connects muscle to bone is known as tendon. Swollen, itchy, or inflamed, they might cause discomfort. Iliopsoas tendonitis may be referred to as such when it affects the hip.

Groin and hip pain are common symptoms. Snapping or clicking sensations may also be felt.


Tendinitis can be treated in a variety of ways, including:

  • elevating the body and applying pressure on the ice, compression and rest (RICE)
  • rehabilitation in the form of occupational or physical therapy
  • slings, braces, or splints
  • narcotics for treating pain and inflammation
  • injections of corticosteroids
  • surgery

Learn more about tendinitis at this link.

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Osteoarthritis (OA) is a frequent kind of arthritis, according to the Arthritis Foundation. It’s a long-term problem caused by the breakdown of cartilage, which allows bones to rub against each other.

There is a risk of discomfort and stiffness as a result of this. Hip OA can cause discomfort in the groin, buttocks, and even inside the knee or thigh for those who suffer from it.


Osteoarthritis treatments include:

  • exercise
  • reduction of body mass
  • surgery

Hip OA treatment options are described in detail in this article.

Rheumatoid Arthritis

Arthritis (RA) is an inflammation-related illness that affects the joints and connective tissues of the body. When the immune system fails to function properly, it targets the joints, resulting in this condition.

Hip RA symptoms include stiffness and edema, as well as discomfort, in the hip, thigh, or groin area. As a rule, both hips are affected by it.


RA treatments include:

  • narcotics for treating pain and inflammation
  • cold and hot therapies
  • gels, creams, and patches are examples of topical medications.
  • the right combination of relaxation and activity

Here, you’ll learn how to deal with RA flare-ups.


Tests or scans may be done by a doctor, orthopedic surgeon or physiotherapist, including:

  • the gait test and the Patrick’s Faber test are two examples of movement evaluations.
  • Infection and autoimmune illnesses can be detected by doing blood testing.
  • X-ray
  • scan with a magnetic resonance imaging machine

Find out more about orthopedics by visiting this page.

Home remedies

Hip pain can be alleviated when sitting by a variety of methods. These are some examples:

  • providing back support with a chair
  • frequent stretching
  • putting on a pair of flat, non-slip shoes
  • modifying the seat’s height
  • Sore areas can be soothed by using heat or ice.
  • a session of bodywork

3 stretches to help stiff hips

The following hip stretches will help loosen up tight hips and ease pain:

Double hip rotation

The following measures should be taken by a person:

  1. Lie on your back and relax.
  2. Take a step back and lower yourself until your feet are flat on the ground.
  3. To begin, lower one’s knees toward the floor, then swivel their head to face left while keeping one’s shoulder pressed firmly against the floor.
  4. For around 20 to 30 seconds, keep your body in this position.
  5. It is important to return to the beginning position gradually.
  6. Then do the opposite on the other side.

Hip extension

The following measures should be taken by a person:

  1. Stand with your feet shoulder-width apart and your legs straight.
  2. Hold on to something with your hands extended out in front of you for support.
  3. Lift the right leg backward without bending the knee while keeping the left leg straight.
  4. Strenghten buttock clench for five seconds after lifting the leg as far as feasible without creating pain.
  5. Each leg should be flexed 5–10 times during this stretch.

Hip and lower back stretch

The following measures should be taken by a person:

  1. Extend your legs while lying flat on your back.
  2. Keep your neck flat on the floor while you look down toward your chest.
  3. Kneel down and raise your knees near your shoulders while clasping your hands around them.
  4. Draw the knees closer to the chest while exhaling slowly.
  5. Take a deep breath and maintain the position for 20 to 30 seconds, then slowly release.


The outlook depends on the underlying source of the discomfort in the hip. Depending on the severity of the injury, pain may subside once the healing process is complete.

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Chronic pain can endure for weeks, months, or even years, and a person will have to deal with it for the rest of his or her life.

A person’s posture, where and how they sit, and at-home stretching and exercise can all help alleviate hip pain when sitting.

These measures may not work for flare-ups caused by chronic diseases. A doctor may recommend medication, rehabilitation, or surgery to treat several types of hip pain.

Contacting a doctor

If hip discomfort while sitting is severe, does not go away, or worsens, it is time to see a doctor.

Other autoimmune disease symptoms, such as discomfort in other joints, should also prompt a visit to the doctor.

If self-care measures such as resting in a more comfortable position or changing one’s seating arrangement don’t ease one’s discomfort, medical intervention may be necessary.

An injured hip or difficulties with routine activities like climbing the stairs should prompt an appointment with a doctor.


Sitting often results in hip pain for many people. Hip pain can be caused by a variety of things, such as bad posture, incorrect seating, sitting for lengthy periods of time, or sitting in a way that puts pressure on the hips. In medical terms, autoimmune diseases and pinched nerves are possibilities.

When seated, hip pain can be alleviated by using home remedies and stretching, but when the pain is caused by a persistent illness, physiotherapy or surgery may be necessary.

If a person’s discomfort is severe, doesn’t go away, or doesn’t react to home cures, they should see a doctor.

People of all ages have hip pain while sitting. It’s probably because we spend so much time sitting!

Your posture and the surface you’re sitting on can cause hip pain while you’re sitting. Arthritis and lupus are two chronic illnesses that can cause pain in the hips.

Hip discomfort that occurs when sitting is usually manageable or treatable. Long-term care, such as prescription drugs and physical therapy, may be necessary in some circumstances.