By Dr. Joseph Mejia, DO, FAAPMR
Medical Director, Performance Ortho

Hip pain that worsens while sitting is a common complaint and often a sign that something more than muscle fatigue or age-related wear and tear is occurring. Sitting places sustained stress on the hip joint, surrounding muscles and nearby nerves, especially during long workdays or prolonged screen time. Performance Ortho has produced thousands of positive outcomes through non-invasive, targeted hip pain intervention for over 25 years. Treatment plans are tailored to each patient’s specific needs and recovery goals, ensuring outcomes are successful, timely and without major medications.

For some patients, sitting-related hip pain develops gradually due to posture, muscle imbalances, or joint overuse. For others, it may signal an underlying orthopedic condition involving the hip joint itself or even the lower spine. The good news is that many causes of hip pain when sitting are highly treatable with a targeted diagnosis and care plan.

How Sitting can Impact the Hip Joint

The hip is a ball-and-socket joint designed for movement. Walking, standing, and changing positions help distribute forces evenly across the joint. Sitting, especially for extended periods, alters how the hip functions.

When seated, your hip remains in a flexed position. This increases joint compression and reduces blood flow to the surrounding tissues. Over time, the hip flexor muscles at the front of the joint may tighten, while the gluteal muscles become less active and weaker. This imbalance places added strain on the hip joint and supporting structures and can lead to chronic pain for some over time.

Long periods of sitting can also increase pressure on nearby nerves and lead to increased inflammation, which helps explain why discomfort often builds throughout the day and improves only after standing or moving.

Most Common Reasons Your Hip Hurts When Sitting

Several orthopedic conditions are commonly associated with hip pain that worsens while seated. An evaluation by a Performance Ortho provider helps determine the exact cause.

Hip Flexor Tightness or Strain

Prolonged sitting shortens the hip flexor muscles, leading to stiffness, pulling sensations, and pain at the front of the hip when seated or standing up.

Hip Bursitis

Inflammation of the bursae, which are small fluid-filled sacs that cushion the hip, can cause aching or sharp pain that worsens with pressure and prolonged sitting or side sleeping.

Hip Labral Tear

Damage to the labrum may cause deep hip pain, clicking, or catching sensations that become more noticeable while sitting. The labrum is the cartilage rim surrounding the hip socket, essential for pain-free movement and mobility.

Hip Arthritis

Degenerative changes in the hip joint can lead to stiffness, reduced range of motion, and pain that intensifies after remaining in one position for too long.

Tangential Pain from the Lower Back or Sciatic Nerve

In some cases, hip pain is not originating in the hip itself. Lumbar spine conditions or sciatic nerve irritation can refer pain into the hip and buttock region, especially when seated. This is a great example of why diagnostic consultations with a Performance Ortho specialist is essential. Hip pain is a nuanced ailment, and many times the sources of your pain need to be treated at a completely separate region of the body.

As Dr. Joseph Mejia, Medical Director at Performance Ortho, explains, “Hip pain when sitting is often the result of overlapping issues involving muscles, joints, and nerves. Identifying the true source of pain is essential before effective treatment can begin.”

When to See an Orthopedic Specialist

Occasional hip discomfort after a long day of sitting may not be cause for concern. However, certain symptoms suggest a more serious issue that should be evaluated by a Performance Ortho specialist.

You should seek care if hip pain when sitting lasts more than a few weeks, continues to worsen, or begins to limit your mobility. Pain that radiates down the leg, occurs at night or is accompanied by significant stiffness may indicate nerve involvement or joint degeneration, but needs proper evaluation to be confirmed.

A history of injury or trauma to the hip also warrants evaluation, even if symptoms seemed mild at first. Early diagnosis allows for more treatment options and often prevents progression.

“At Performance Ortho, we focus on understanding why a patient’s pain is happening, not just where it hurts,” says Dr. Mejia. “That approach allows us to create targeted, effective treatment plans without guesswork. That’s our promise to you.”

Treatment Options

Treatment for hip pain when sitting depends on the underlying cause, severity of symptoms, and patient goals. Performance Ortho offers a comprehensive range of non-surgical and advanced orthopedic treatments.

• Activity modification and ergonomic guidance
• Physical therapy focused on mobility, strength, and posture
• Image-guided injections for pain and inflammation relief
• Minimally invasive orthopedic procedures
• Natural treatments like stem cell therapy and PRP
• Surgical intervention when conservative care is no longer effective

The goal is always to reduce pain, restore function, and help patients return to daily activities comfortably and confidently in ways which align with patient goals.

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