The most common cause of hip pain is arthritis, but any type of repetitive strain on the hips can lead to hip pain. Most of us spend half our waking hours on sitting. Therefore, picking a suitable type of office chair can help prevent hip pain from getting worse.
Why do You Feel Hip Pain?
If you’ve been experiencing constant pain in your hips, especially during workouts or after long hours spent doing computer work, then chances are that your problem is related to the tightness of your hip flexor muscle group. This happens mostly among those who spend most of their time standing/walking around.
Hip flexion contracture is caused by tightness of the anterior part of the thigh – the gluteus maximus and iliopsoas. It occurs more frequently among women than men. The reason behind this is unknown yet, however, some studies suggest that hormonal changes might play a role in causing the problem. Aging is another factor that makes the symptoms worse because as we age, tendons become weaker and lose flexibility and elasticity, thus making the contraction harder.
Another common reason for tight hips is pregnancy. During childbirth, if your pelvis was not properly positioned, compression forces could affect the blood supply to your legs, leading to poor circulation.
These problems generally occur when the distance between your upper and lower leg bones becomes smaller as compared to its natural state. Also, when you stand for extended periods without moving your weight forward, the pressure increases, resulting in tighter muscles.
How Should I Sit To Avoid Tight Hips?
If you sit in a good posture, you can avoid hip pain completely. Over time, good posture can help you recover from hip pain. Sit by laying your feet flat on the ground, keep them aligned, and keep the spine upright. Holding this posture will help with the overall health of your back. It is possible to make a difference in your back health by sitting properly.
Hip adduction can be caused by poor sitting posture. The situation might be getting worse when you sit in a wrong chair. Hip flexor can be caused by sitting crooked or leaning one side. These can make your hip pain worse.
Sitting in a slouched position causes strain on your spine and puts unnecessary stress on your low back. Your head must remain straight throughout the day so make sure you’re comfortable enough to keep it still.
Keep your knees bent slightly as shown above
Keep your shoulders relaxed and your elbows close together. Make sure your hands don’t touch each other unless absolutely necessary. Don’t lean backward or lift your buttocks towards the ceiling. Instead, try leaning forward just far enough to give yourself adequate room to stretch out your legs comfortably.
Don’t cross your ankles
When sitting cross-legged, place your fingertips directly underneath your big toes. Now imagine holding onto your fingers firmly. This helps open your ankle joints and gives your calves some relief.
Avoid sleeping in a reclined position
While resting in bed, pull up your knees to your chest and put pillows beneath your knees. Lean over sideways instead of lying flat. Bend your arms at 90 degrees and support your back on a pillow.
Properly align your feet
Feet should point away from each other. Don’t turn them inward toward each other. Place a small cushion or rolled towel underneath your heels to elevate them and take off pressure points.
Choose proper shoes
Choose high heel sandals rather than flats. Flats create extra tension on top of already tight calf muscles. High-heeled sandals allow better foot mobility and relieve pressure on your heels.
Do squats regularly
Squatting is a great stretching exercise for your hamstrings and quadriceps. Holding weights overhead, squat deep until your thighs are parallel to the floor. Hold 1 second at the bottom, rise slowly to return to starting position, repeat 10 times. Repeat 3 sets of 15 repetitions. Do 2 sets daily.
Why is an Ergonomics Chair Important for Hip Flexor?
An ergonomic chair has adjustable features that provide good lumbar support and adjustability through tilts and swivels. They often have adjustable height seats and backs that accommodate users of various sizes and postures. Some even come equipped with built-in massage functions. But beware! Not all ergonomic chairs are created equal. Before buying one, understand how to measure your current workspace.
The downward slope of the seat is the first thing that you notice in an ergonomic chair. This slope serves two things. An optimal curvature of the lower spine can be achieved with the downward slope. The curve in the back of the spine can be removed with a level seated chair if the pelvis tilts backward. This causes the muscles in the lower back to tense, which can cause pain.
If you were standing, you would see that the body’s natural curve was maintained. Poor ergonomics will allow you to sit for longer periods of time without being bothered. The downward slope helps to maintain the comfort of the psoas, a key muscle group involved in back pain.
The hip flexor is a major muscle group that is also known as the psoas. It is involved in leg lifting motions. Hip problems can also cause back pain because it runs from the front of the hips to the lower base of the spine.
Lower back pain can start to arise. The downward slope of a knee stool creates a healthier angle between the upper and lower bodies. The psoas has the space it needs to stay supple and pain-free, thanks to its tight hips.
Best Office Chair For Tight Hip Flexors
Ergotron WorkFit E300 Series offers excellent posture alignment, comfort and performance. Its unique design allows superior ventilation and freedom of movement. An advanced suspension system provides stability, durability, and enhanced vibration control.
Adjustable tilt mechanisms offer a maximum adjustment range. Users can select from 3 positions: Trendelenberg, 0.5 Trendelenburg &0° supine. A 5-degree reverse Trendelenberg position is available when working on lap desks.
The hip pressure and strain caused by sitting can be alleviated by an office chair that is fit for your body shape.
When sitting all day is hard on the hips, it’s a good idea to switch between standing and sitting periodically. The optimal ratio is 1:2, according to the research.
30 minutes of standing and an hour of sitting can be used if you get tired easily. When using a standing desk, you should be active. The Canadian Centre for Occupational Health and Safety has an research and support this idea. We have a post on the best practices for standing at work.
Does Saddle Chair Help Recover Hip Flexors?
It depends on how advanced the arthritis is. In mild cases, you can use saddle seats that fit your body. The saddle stool has the right benefits. Less mobility will be lost if you start too early.
In moderate or severe cases, you may need to pick a saddle stool that is more narrow or slim to begin. The Salli and Kanewell brands require less hip abduction than the Bambach saddle stool.
After a couple of years, your hips will start to loosen, and you may be able to use the wider saddles more easily. It can take a while for your hips to get back to normal. It is difficult to know which saddle will be the most comfortable for you.
Not all hip surgeries are the same, and the muscles and soft tissues around the hip and buttocks may not be as supple as they used to be. Most people who have hip joint replacements or hip fusion prefer the Bambach saddle seat. The seat can be cut down to accommodate hip problems.Related posts