Do you spend most of your workday sitting? If so, you may experience hip pain throughout your day.
“All that sitting can cause tight hip flexors – the muscles at the front of your hips that help you lift your legs,” UCLA Health says.
Movement is key to warding off the pain. Stretch your hip flexors in the morning before work and again at the end of your workday.
(Want examples? Go to columbiadoctors.org/health-library/multimedia/hip-flexor-stretch-kneeling or mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848 to find a few.)
Then, when working, the National Safety Council says to make sure you’re sitting with your feet flat on the ground (or use a footrest) and your knees bent at a 90-degree angle. Your back should be straight, your shoulders relaxed and your head in a neutral position.
Stand up and move around during the day as often as you can. You can set a reminder on your calendar or your cellphone so you remember to step away from your workstation every 30-60 minutes. Or you can try standing during meetings instead of staying seated at your desk. And make sure you’re wearing supportive footwear when walking.
Outside of work, incorporate low-impact exercises such as swimming into your fitness plan. This type of exercise reduces pressure on your hips, UCLA Health says, as do exercises that strengthen your core and glute muscles.
October is National Ergonomics Month. Go to hfes.org/Events/National-Ergonomics-Month to learn more.
