Bad Habits Making Your Hip Pain Worse

When hip pain occurs, it is typically felt in the groin or upper thigh. This pain can turn chronic after sitting or standing for a long time. There are various reasons that lead to hip pain. Below are some of the bad habits mentioned that could make it worse.

Repetitive Stress

Your hip joints are ball-in-socket joints, which makes it possible for us to walk, run, and jump without pain. However, this structure also means your hip joints take a lot of stress during daily activities.

Any repetitive motion can lead to wear and tear on cartilage, tendons, and muscles. When these tissues become inflamed or irritated, they can cause hip pain.

Yoga, golf, running, and cycling are all high-impact physical activities that can lead to hip pain, but many other movements can lead to hip pain, too.


Sitting on hard surfaces, such as concrete, for too long can cause inflammation. Your best bet is to alternate between sitting and standing. Try setting the alarm to remind you to get up every 30 minutes.

Sleeping with Hips Bent

Sleeping with your hips bent can cause your hip joint to ache. If your hips are elevated, this puts pressure on your lower back and can lead to pain.

The best thing to do is sleep on your back with a pillow under your knees.

Tight Hip Muscles

Muscle tightness in the hip is often related to tension in the IT band. The IT band is a thick band of connective tissue that runs from your hip to the outside of your knee. If this band is tight, your legs can feel tight and achy.

Not Exercising

Physical activity is important for a healthy body. But, if you suffer from hip pain, exercise may be the last thing you want to do. But, staying active can actually be good for your hip pain.

Your body releases endorphins during exercise. Endorphins are natural pain relievers. So, if you experience less pain during your workouts, you will be more likely to continue exercising.

Not Wearing Shoes or Orthotics

If you’re experiencing hip pain, your joints are likely inflamed. When you’re not wearing shoes and orthotics, you’re not providing your joints with the cushioning and support they need to heal.

Crossing Your Legs

Once you cross your legs, your hip rotates inward, which can cause pain. This pain is worse with prolonged sitting, such as with desk jobs.

If you sit at a desk all day, try to sit with your thighs and hips at a 90-degree angle. You should also stand and walk around every 20 minutes.

Heavy Lifting

Carrying heavy items, such as backpacks, grocery bags, and suitcases, can put a lot of strain on the hips and lower back. Even carrying smaller items, like laundry baskets, can put stress on your hips.

The muscles in your lumbar spine are meant to support your upper body, so carrying heavy objects can overwork them. This can result in hip pain.

Please reach out to Florida Regional Pain Management from your nearest location to have a consultation with Dr. Manohar. Please call us or schedule an online consultation, and we’ll guide you further.

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