Why Does My Hip Hurt When I Sit? Chiropractor Explains Causes & Fixes

If you’ve ever asked, “Why does my hip hurt when I sit down?” you’re not alone. Many people experience aching hips when sitting for long periods, whether at a desk, in the car, or even on the couch. Here are some of the most common causes and what you can do about them.

1. Muscle tightness.
   Prolonged sitting shortens the hip flexors and glutes, which can create stiffness and pain around the hips.

2. Poor posture.
   Slouching or leaning to one side places uneven pressure on the hips and lower back, leading to soreness.

3. Hip bursitis.
   Inflammation of the bursa (fluid-filled sacs that cushion joints) can make sitting especially uncomfortable.

4. Arthritis or degeneration.
   Wear-and-tear on the hip joint may cause stiffness, especially after long periods of sitting.

5. Nerve irritation.
   Sometimes hip pain comes from the lower back or sciatic nerve, which can radiate into the hips when seated.

How to Fix Hip Pain When Sitting

• Stand and stretch every 30–60 minutes.

• Use a chair with proper lumbar and hip support.

• Stretch hip flexors, glutes, and hamstrings daily.

• Apply heat to ease stiffness or cold to reduce inflammation.

• Consider chiropractic adjustments to improve joint mobility and reduce pressure on the nerves and hips.

“Hip pain from sitting isn’t always about the hip itself. Often, it’s a combination of spinal alignment, posture, and muscle balance, which is why a full-body approach works best.” — Dr. Michael Atunzu

FAQs

Why do my hips ache when I sit too long?
Tight hip flexors, weak glutes, or poor posture are common culprits.

Can hip bursitis get worse from sitting?
Yes. Prolonged sitting can irritate inflamed bursae and increase pain.

Does sciatica cause hip pain when sitting?
It can. Sciatic nerve irritation from the lower back may radiate into the hips, especially in seated positions.

What’s the best sitting position for hip pain?
Sit tall with both feet on the ground, hips level, and avoid crossing your legs for long periods.

When should I see a doctor for hip pain?
If pain is severe, persistent, or comes with swelling, weakness, or difficulty walking, get a professional evaluation.