Trochanteric bursitis, often grouped under greater trochanteric pain syndrome, occurs when the bursa on the outer side of the hip becomes irritated. This can cause aching or sharp pain over the outside of the hip, which may worsen with sitting, standing, walking or lying on one side.

At work, symptoms are often influenced by how long we sit, how we distribute weight through the hips, and how frequently we change position. Understanding these patterns helps reduce irritation and support better day-to-day comfort.

How trochanteric bursitis affects comfort at work

When the bursa on the outer hip is sensitive, compression and sustained loading tend to aggravate symptoms.

Common workplace contributors include:

• Prolonged sitting, especially on firm surfaces
Sustained pressure through the outer hip can increase irritation.

• Sitting with weight shifted to one side
Leaning into one hip increases compression over the bursa.

• Repeated standing or walking without variation
Sustained load through the hip, particularly with fatigue, can worsen symptoms.

• Limited movement breaks
Staying in one position for long periods often leads to stiffness and increased pain when changing posture.

These factors can cause discomfort to build gradually through the working day.

How to reduce strain and support hip comfort at work

Trochanteric bursitis often responds well to reducing compression, improving symmetry, and using gentle, regular movement.

1. Optimise sitting posture

Sit with weight evenly distributed through both hips rather than leaning to one side.
If the chair feels firm, a cushioned seat or gel pad can help reduce pressure.

2. Adjust desk and chair height

Ensure feet are well supported and hips are not excessively high or low.
A balanced sitting position helps reduce unnecessary load on the outer hip.

3. Break up prolonged sitting

Aim to stand or gently walk for a minute every 20–30 minutes.
Short, frequent changes reduce compression more effectively than long breaks.

4. Use gentle, comfortable movement

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

• Standing hip shifts (weight gently from side to side)
• Short walks at a relaxed pace
• Changing sitting position rather than staying fixed

Movements should feel easy and stop short of pain.

5. Avoid sustained hip compression

Try to avoid crossing legs or sitting on the edge of the chair where pressure is concentrated on one hip.
If standing for longer periods, shift weight gently rather than locking into one side.

Final thoughts

Trochanteric bursitis is often driven by compression and sustained loading rather than high-impact activity. By sitting more symmetrically, reducing prolonged pressure and using gentle, regular movement, many people can significantly improve hip comfort during the working day. Small, consistent adjustments can make a meaningful difference.

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