How to sit and move with less discomfort when hip pain is new
Nicola Tik
When your hip is sore, everyday movements that you normally do without thinking, sitting down, getting up, walking up stairs, can suddenly feel effortful and uncomfortable. A few practical adjustments to how you move and position yourself through the day can make a real difference while things are settling. This article walks you through some of the most useful ones.
The hip joint is sensitive to how long you sit and the height at which you sit. A low, soft seat requires the hip to flex deeply to get in and out, which can be uncomfortable when the area is sore. Where possible, choose a firmer chair with a seat height that allows your hips to sit roughly level with or slightly above your knees, with your feet flat on the floor.
Avoid sitting for long stretches without a break. When the hip stays in a bent position for an extended period, the muscles and tendons around it can tighten, making the first few steps after sitting feel stiff and painful. Getting up for a short walk every 30 to 45 minutes keeps the joint moving and reduces that build-up of stiffness.
If you are at a desk, check that your chair is not so low that your knees are higher than your hips. A small adjustment to seat height can meaningfully reduce the load going through the hip during a working day.
Getting up from a chair is one of the movements that often feels most uncomfortable when the hip is sore. A few small adjustments can make it easier. Shuffle forward to the edge of the seat before standing, so you are not having to push up from a deeply flexed position. Place one foot slightly further back than the other, lean forward gently from the hips, and use your leg muscles to push up rather than relying on your arms. Taking it slowly makes a difference.
Holding onto a firm armrest or nearby surface for support is completely reasonable while things are settling.
Walking is one of the best things you can do for a sore hip. It keeps the joint mobile, maintains the strength of the surrounding muscles, and helps the area settle more quickly than rest alone. Start with shorter distances at a comfortable pace, and build up gradually over the first week as things improve.
If walking on harder surfaces feels uncomfortable, softer ground such as grass or a track tends to absorb more impact. Wearing supportive footwear rather than flat or unsupportive shoes can also reduce the load going through the hip with each step.
Stairs can feel challenging when the hip is sore. Leading with the less painful leg going up, and the more painful leg going down, reduces the load placed on the sore side. Using the handrail for support is a sensible option while things are still new.
Finding a comfortable sleeping position can take a little trial and error when the hip is painful. Lying on your back with a pillow under your knees takes load off the hip and is a good option if it feels comfortable. If you prefer to sleep on your side, lying on the less painful side with a pillow between your knees helps keep the pelvis level and reduces strain through the night.
Lying directly on the painful hip is worth avoiding for the first few days, as sustained pressure on an already irritated area can make symptoms feel worse in the morning.