Hip impingement syndrome occurs when the shape of the hip joint causes the bones to make contact earlier than they should during movement. This can irritate the joint and surrounding tissues, leading to groin pain, hip stiffness or discomfort with sitting, standing or walking.

At work, symptoms are often influenced by how long we sit, how low the chair is, and how frequently we move. Understanding these everyday triggers helps reduce irritation and support better comfort throughout the working day.

How hip impingement affects comfort at work

Hip impingement is particularly sensitive to positions that involve deep hip bending or prolonged compression.

Common workplace contributors include:

• Prolonged sitting, especially in low chairs
Deep hip flexion increases contact within the joint and can provoke groin or front-of-hip pain.

• Sitting with the hips rolled backwards
Slouched postures increase hip flexion and joint compression.

• Repeated transitions without variation
Standing up repeatedly from low seating or twisting out of the chair can irritate the hip.

• Staying still for long periods
Limited movement often leads to stiffness and discomfort when changing position.

These patterns can cause symptoms to build gradually across the day.

How to support comfort and reduce hip irritation at work

Hip impingement often responds well to reducing deep hip flexion, improving sitting posture, and using regular, gentle movement.

1. Optimise chair height and seat support

Sit on a chair that allows the hips to be level with or slightly higher than the knees.
Avoid very low or soft seating that encourages the hips to sink down.

2. Sit more upright and evenly

Aim for a balanced sitting posture with weight evenly distributed through both hips.
Avoid slouching or leaning heavily into one side.

3. Break up prolonged sitting

Stand, walk or gently change position every 20–30 minutes.
Short, frequent movement breaks reduce joint compression more effectively than long breaks.

4. Use gentle, comfortable movement

Light movement helps reduce stiffness without aggravating the joint, such as:

• Standing hip extensions (gently moving the leg backwards)
• Short walks at a relaxed pace
• Changing sitting position rather than staying fixed

Movements should feel smooth and stop short of pain.

5. Reduce repeated twisting or deep bending

Keep frequently used items within easy reach to avoid twisting out of the chair.
Turn the whole body rather than pivoting sharply through the hip.

Final thoughts

Hip impingement syndrome is strongly influenced by how the hip is positioned and loaded throughout the day. By optimising chair height, reducing prolonged deep hip flexion and introducing regular, gentle movement, many people can significantly improve comfort at work. Small, consistent adjustments can make a meaningful difference.

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