Lunch happens at the desk, one call rolls into the next and your hip complains when you finally get up. New pain can feel unsettling when the rest of life is already demanding. Breaking up long spells of sitting and keeping some easy movement in your day is a practical place to start.

Why a stressful stretch can affect your hip

Busy, stressful periods tend to mean more sitting and less moving. Your hip joint relies on movement to keep it comfortable, so long spells in one position can leave it stiff and achy when you finally stand. Stress can add to this by making you hold your legs rigid or sit very still while you concentrate.

Stress also makes your nervous system more sensitive, so aches can feel louder during a demanding week. New hip pain like this usually settles well with a bit more movement and a bit less pressure. Your hip may feel stiffest in the first few steps after sitting. That is normal, and it usually loosens as you walk.

Changing position

The first step is giving your hip a change. Some things to try:

• Get up and walk at an easy pace every half hour or so, if it feels comfortable.
• Choose a chair height that lets your feet rest flat on the floor, with your hips a little higher than your knees.
• Avoid very low or soft seats, which can leave your hip feeling cramped.
• Swap between sitting, standing and walking through the day.
• To stand up, shuffle forward on your seat and lean forward so your nose comes over your toes, then push up through both legs.

VIDA’s Pomodoro stretches, in the top right corner, can prompt you to pause and move during focused work.

Finding the right amount of movement

Gentle movement usually helps more than resting your hip completely. Try a shorter version of an everyday activity, like a walk around the block, and notice how your hip feels afterwards as well as during it.

If a longer walk leaves it sorer, shorten it next time. If standing still is uncomfortable, mixing a little walking with sitting may suit you better.

Gentle hip movement

Something to try once or twice a day, holding onto something steady:

• Swing one leg gently forwards and backwards, then swap.
• Slowly circle your hips in each direction.
• Lift each knee towards your chest, within a comfortable range.

If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

As your hip settles, sit-to-stands and bridges help the muscles around it support the joint. VIDA has short videos of both you can work through at your own pace.

Noticing tension

During a demanding task, check whether you are holding your legs rigid or squeezing your buttocks. If you are, let that effort soften and rest your feet on the floor. A few slow breaths, with a longer breath out, can help your body shift out of high alert.

There is no need to keep testing your hip or stretching it harder each time it feels sore. Gentle, regular movement tends to help more.

Protecting a little recovery time

When deadlines swallow every break, it is hard for your body to recover. You could choose a realistic stopping point for work and leave a short gap before the next thing. A short walk, a proper lunch away from your desk or a few quiet minutes can all help. Even five minutes outside can help your hip and your head.

If breaks keep disappearing, a conversation with your manager about priorities may help more than another reminder on your phone.

Keeping track

Your VIDA pain check-in is a good way to keep track of how your hip settles, and whether calmer days make a difference.

What to take away

• Break up long spells of sitting every half hour or so.
• Choose a chair that lets your hips sit a little higher than your knees.
• Find an amount of walking that feels comfortable.
• Let go of tension in your legs when you notice it.
• Protect short breaks for recovery through the day.

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