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Hip Flexor Pain: Tips to Counter the Effects of Sitting

Hip Flexor Pain: Tips to Counter the Effects of Sitting

If you sit all day, chances are you might be experiencing hip flexor pain when you stand up. Not only that, but tight hips can have a ripple effect leading to knee and back pain; even foot pain.

Let’s take a look at common health issues caused by prolonged sitting and how to decrease hip flexor pain throughout your day.

Health Issues Caused by Sitting

On average, people are spending about 70 percent of their waking hours in the seated position. We sit at work, we sit in our cars, at the kitchen table, on the couch. You’ve probably heard it before: “sitting is the new smoking” as research has found that too much sitting is linked to higher risks for various health problems, including diabetes, heart disease, stroke, osteoporosis, back problems and clots in the legs.

When we sit, our hip flexors and hamstrings are in their shortest position, which decreases their flexibility. In turn, these shortened muscles become weaker. All of this sitting takes a toll on your physical and mental health. Among the laundry list of health concerns caused by sitting too much is hip flexor (iliopsoas) pain.

Understanding some of the consequences of sitting, it’s not hard to see why loosening up the hips is so important.

Take a Break to Decrease Hip Flexor Pain

Studies have shown that those who consistently take a break after 30 minutes of sitting have lower mortality rates. Monitor the time you’re continuously sitting and make an effort to move around at more frequent intervals.

Desk warriors, this is for you. Here are five tips to help you stay moving throughout the day and decrease hip flexor pain.

  1. Set a Reminder Timer. Use your phone timer or an app like, Break Time or MOVE, to nudge you every 30 minutes. Take a mini break, stretch, walk around or grab some water.
  2. Stand Up. Use a desk that can be adjusted to allow you to stand up during your workday.This allows for the muscles in your hips and lower back to relax, stretch, and decrease the risk of repetitive use injuries associated with a prolonged position.
  3. Posture Check. Remember to engage core muscles and avoid slouching when you are sitting. Consider switching to sitting on a medicine ball for part of the time.
  4. Engage in Physical Activity. Physical activity will help keep your body healthy, especially in the hips and lower body. For example, go for a daily walk around your neighborhood or try a yoga class.
  5. Add NEAT Activity. Make an effort to increase non-exercise activity thermogenesis (NEAT) throughout your day. For example, if you are watching TV, do some stretching during commercials to keep your body moving.

Experiencing Hip Flexor Pain? Twin Boro Physical Therapy Can Help In Person or Virtually!

Twin Boro Physical Therapy is excited to announce that we are now offering telehealth services at all of our practices. With this new feature, we will be able to deliver the same high-quality care to patients with an added level of convenience to better suit your needs and abilities.

Find out more about the benefits of telehealth by calling 877-304-3000.

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