5 Everyday Movements That Cause Hip Pain (And What to Do Instead)
movements that cause hip pain
Hip pain is one of the most common complaints we see in adults over 50. But did you know that your daily routine could be making it worse?
In this post, we’ll explore the 5 most common movements that cause hip pain, how to modify them, and what you can do today to start feeling better.
🚫 5 Everyday Movements That Cause Hip Pain
1. Crossing Your Legs While Sitting
Why it causes hip pain: This habit tilts your pelvis and shortens the hip flexors, increasing joint compression and spinal stress.
Fix it: Sit with both feet flat on the floor, use a lumbar pillow, and adjust position often.
2. Sitting in Low Chairs or Doing Deep Squats
Why it causes hip pain: Deep flexion aggravates arthritis, impingement, and labral tears.
Fix it: Use firm chairs and swap deep squats for glute bridges.
3. Twisting While Standing
Why it causes hip pain: Twisting places stress on the hip capsule and surrounding tissues.
Fix it: Step and pivot with your whole body instead of rotating at the hips.
4. Overstretching Cold Muscles
Why it causes hip pain: Stretching cold muscles can trigger bursitis and tendonitis.
Fix it: Warm up with light walking before gentle stretching.
5. Sitting or Driving for Long Periods
Why it causes hip pain: Sitting compresses hip joints, leading to stiffness and weakness.
Fix it: Take standing breaks every 30 minutes and move regularly.
✅ Safe Alternatives for Hip Pain Relief
- Glute Bridges: Strengthen without joint strain
- Standing Hip Abductions: Build hip stabilizer strength
- Heel Slides: Maintain hip range of motion
Learn these exercises in our Preferred+ program to stay strong and mobile without surgery.
🎁 Free Download: 10 Tips for Managing Hip Pain
Our FREE guide teaches you:
- Simple posture corrections
- Best sitting and sleeping positions
- Daily movement habits that protect your hips
When to See a Physical Therapist
If hip pain has lasted over two weeks, worsened with movement, or disrupted sleep — it’s time for help.
At Preferred Physical Therapy, we help adults stay active, independent, and pain-free without relying on pills or surgeries.
📅 Schedule your free consultation here
❓ Frequently Asked Questions
What movements should I avoid if I have hip pain?
Crossing your legs, deep squatting, sudden twisting, overstretching, and sitting too long are common movements that cause hip pain.
Is walking good for hip pain?
Yes, short gentle walks can improve circulation and reduce stiffness.
How do I sit to avoid hip pain?
Use chairs with lumbar support and avoid crossing your legs.
Can bad posture cause hip pain?
Poor posture overloads the hips and can trigger chronic tightness and joint dysfunction.
What’s the best sleeping position for hip pain?
On your back with a pillow under the knees or on your side with a pillow between the knees.
External Resources
Dr. Nick received an associates degree in sports medicine from BYU-Idaho he then attended Brigham Young University in Provo, Utah where he received a Bachelor of Science Degree in Exercise Science. Following BYU, he received his Doctorate of Physical therapy from the University of Utah in Salt Lake City.
Dr. Nick’s greatest passion is seeing his patients recover from injury and return to their activities that bring them joy.
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