Goal: Stop slouching
Sitting tall when your hips ache
Dr Nicola Tik
You’ve been sitting for a while, and when you stand up your hips feel stiff for the first few steps. Sitting tall can feel uncomfortable too. How your hips sit in the chair has a big effect on whether you slouch, and it’s often not about willpower at all.
When your seat is low and your hips sink below your knees, your pelvis tends to tilt backwards. Your lower back then rounds, and the rest of your spine follows. In other words, slouching often starts at your hips. Sitting tall in this position takes much more effort, which is why it rarely lasts.
Many people with achy hips notice stiffness when they first stand up after sitting, which eases after a few steps. This is very common. Joints and the tissues around them tend to stiffen when they’ve been still, and loosen again with movement. It’s a sign your hips are ready to move, not that something is wrong.
You may have heard that crossing your legs is bad for you. There’s little evidence that it causes harm, though it does tilt your pelvis to one side. Swapping which leg is on top, or uncrossing every so often, keeps things varied.
Having your seat high enough that your hips are level with or slightly higher than your knees makes it easier to sit tall without your pelvis tilting backwards.
Staying in any one position for a long time lets stiffness build. Standing up for calls, or taking a short walk every hour or so, can help your hips feel less stiff. Your goal videos include a quick reset and gentle movements, and the 30-second VIDA videos are handy between tasks.
Check your seat height. If your hips are lower than your knees, raise the seat a little and notice how sitting tall feels.