5 common causes of hip pain while sitting (and how PT may help)

You may notice pain during a long drive, after working at a desk, when standing up from a chair or when rolling over in bed. For some adults, hip pain feels worse after exercise. For others, it builds after too much rest or inactivity.

The tricky part is that “hip pain” can come from several areas, including the hip joint, muscles, tendons, low back or nearby nerves. That is why making a physical therapy plan starts with understanding what is driving your symptoms.

At Performance Rehab, we offer support for hip pain. Five common causes of hip pain while sitting are:

1. Hip flexor irritation or tendonitis

Your hip flexors help lift your thigh toward your body. They work when you are walking, running, climbing stairs and sitting. When these muscles and tendons become irritated, you may feel pain in the front of the hip or groin.

Hip flexor-related pain may feel worse with:

• Sitting for long periods

• Standing up after sitting

• Running, cycling or uphill walking

• Deep squats or lunges

• Sleeping with the hip curled up

This type of hip pain when sitting can happen when the hip flexors are overworked, weak, stiff or not getting enough support from the core and glute muscles.

A physical therapist may assess your hip mobility, strength, posture and movement habits. Treatment may include gentle mobility work, strengthening exercises, activity changes and a home program to help your hip tolerate sitting and exercise better.

2. Hip impingement or labral irritation

Hip impingement, also called femoroacetabular impingement, can happen when the shape of the hip joint creates extra rubbing or pinching during movement. The labrum, which helps support the hip socket, may also become irritated.

People with this type of hip pain often describe:

• Deep groin pain

• Pinching in the front of the hip

• Pain with sitting in low chairs

• Discomfort with squats, stairs or getting in and out of a car

• Catching, clicking or stiffness in the hip

Treatment may help by improving how the hip, pelvis and trunk move together. The goal is not to force the hip through painful motion, but to help you find positions and movement patterns that reduce irritation.

3. Gluteal tendinopathy or hip bursitis

Pain on the outside of the hip is often linked to the glute tendons, the bursa or other soft tissues around the side of the hip. This pain may be sharp, achy or tender to the touch.

It may flare up when you:

• Lie on the painful side

• Sit with your legs crossed

• Stand on one leg

• Walk longer distances

• Go up or down stairs

• Return to exercise too quickly

This is one reason hip pain when sitting can also show up when lying down or changing positions. The irritated tissues may not like direct pressure, sudden load changes or long periods in one position.

Physical therapy may focus on building strength in the glutes and hips, improving balance, adjusting walking or running patterns and helping you manage how much load the tendon can handle. It may be tailored to athletic performance.

4. Hip osteoarthritis or joint stiffness

Hip osteoarthritis is more common with age, but it can also be influenced by past injury, joint shape, activity history and other factors.

Common signs include:

• Stiffness after sitting

• Pain when first standing up

• Trouble putting on shoes or socks

• Reduced hip motion

• Aching after activity

• Discomfort after too much inactivity

With arthritis, movement usually matters. Too much activity can irritate the joint, but too much rest can increase stiffness. A physical therapist can help you find the right balance.

A physical therapist may help you stay active while reducing unnecessary stress on the joint.

5. Low back, SI joint or nerve-related pain

Sometimes the hip is not the main source of the pain. The low back, sacroiliac joint or nearby nerves can refer pain into the hip, buttock or thigh. This can make it feel like the hip is the problem, even when the pain starts elsewhere.

Nerve-related symptoms may include:

• Burning pain

• Numbness or tingling

• Pain that travels down the leg

• Symptoms that change with spine position

• Pain that worsens with long periods of sitting

A physical therapist can screen your hip and spine to look for patterns. Treatment may include:

• Mobility work

• Core and hip strengthening

• Posture adjustment strategies

• Nerve glides

• Education on sitting position improvement

When should you get help for hip pain when sitting?

You do not need to wait until hip pain becomes severe before getting support. Consider scheduling an evaluation if your pain:

• Lasts more than a few days without improving

• Keeps returning after exercise

• Makes it hard to sit, stand, walk or sleep

• Causes limping or weakness

• Limits work, workouts or daily activities

• Gets worse when changing positions

You should seek medical care right away if hip pain:

• Follows a major fall or injury

• Prevents you from bearing weight

• Accompanies a fever

• Comes from a red or swollen joint

• Coincides with new loss of bowel or bladder control

How Performance Rehab may help

At Performance Rehab, your physical therapist may look beyond where it hurts. Hip pain when sitting may involve problems with strength, mobility, posture, exercise load, work habits, sleep position or movement mechanics. It can hold you back, but we may be able to help you recover more quickly.

Your plan may include:

• A detailed movement assessment

• Hands-on therapy

• Individualized strengthening exercises

• Hip and spine mobility work

• Education on sitting, standing and sleep positions

• A home exercise program

• Guidance for returning to workouts, sports or daily activities

The goal is to help you understand what may be causing your pain and what steps can help you move forward. Ready to ditch the discomfort and get moving again? Contact us to learn more or request an appointment today.

Frequently asked questions about hip pain

• What might cause sudden hip pain?

Hip pain can arise quickly. Possible causes for this include:

• Tendon issues like tendonitis or gluteal tendinopathy

• Hip flexor irritation

• Labrum injury

• Bursitis

• Hip impingement

• What could cause long-lasting hip pain?

A more long-lasting feeling of pain might come from a chronic condition like arthritis. It may stem from a problem affecting a joint or nerve in or near your hip.

• How long could my hip pain last?

This depends on the cause or causes of pain, as well as any treatment that you may choose. A physical therapist may be able to help you lessen pain or recover from a painful hip problem more quickly.

• When should I see a physical therapist?

If the pain holds you back from your usual activities, a physical therapist may be able to help lower your pain level. You should see a professional for assistance with a recent injury, repetitive strain or ongoing problem like osteoarthritis.

• What kind of treatment can a physical therapist provide?

A physical therapist at Performance Rehab can provide several types of treatment. They can incorporate these in a custom treatment plan. That plan might feature:

• Strengthening exercises

• Mobility exercises

• Manual therapy

• Occupational therapy

• Specialty services.

• Should I avoid any specific movements or general activities?

Before you begin physical therapy, you may find it helpful to avoid heavy exercise and positions that might trigger pain, like sleeping on your side. A physical therapist can let you know what to avoid for now and which types of movement to lean into.

• How do I know when I can return to what I usually do?

You and your physical therapist may come up with a plan to get back to your usual activities. You might feel ready when you can move without pain and without much soreness following later in the day.

• Could I prevent more hip pain in the future?

With treatment, you may be able to reduce or avoid recurring hip pain. You might build hip strength, stability and mobility. Additionally, a professional may provide guidance to protect your hip’s health and your comfort.

• Where can I go for physical therapy?

You can book an appointment at one of Performance Rehab’s locations in Kansas City and surrounding areas.

• Does my insurance cover physical therapy?

Performance Rehab accepts many insurance plans. Plus, we offer transparent information about costs and payment plans. Contact us today for more information.