How PT Helps Relieve Chronic Hip Pain from Prolonged Sitting

We’ve all been there—settling into our desk for “just a few hours” and realizing we haven’t moved in half a day. The result? Achy, stiff hips that seem to linger long after the laptop is closed. Chronic hip pain from prolonged sitting is more common than you think, and it’s not just a desk worker problem. It affects drivers, students, creatives, and even remote workers set up on their couches.

The good news? You don’t have to just “deal with it.” Physical therapy offers lasting solutions to get to the root of your pain and keep it from coming back.

Why Sitting Causes Hip Pain

When we sit for long periods—especially with poor posture or little movement—our hip flexors (like the iliopsoas and rectus femoris) remain in a shortened position.

Over time, this can lead to:

• Tight hip flexors and weak glutes, which disrupt your posture and movement

• Increased pressure on the hip joint and lumbar spine, causing stiffness and pain

• Muscle imbalances and altered gait mechanics, which can affect the knees and back
  

If you’ve noticed a dull ache in the front or side of your hips when standing after sitting, pain with walking or running, or discomfort during squats and lunges, your body may be telling you it’s time to address it.

According to a 2021 study, sedentary behavior is strongly associated with musculoskeletal pain, especially in the hips and lower back, among adults with desk-based jobs.¹

How Physical Therapy Can Help

At Nashville Physical Therapy & Performance, we don’t just treat where it hurts—we figure out why it hurts. Chronic hip pain often has multiple contributing factors, and our job is to identify them and build a plan tailored to your body, lifestyle, and goals.

✅ Thorough Evaluation and Movement Assessment

We’ll assess your posture, movement patterns, joint mobility, muscle strength, and how your hips move in daily activities. This allows us to find the underlying dysfunctions—like limited hip extension, poor pelvic stability, or glute inhibition.

✅ Manual Therapy to Restore Mobility

Hands-on techniques like soft tissue mobilization, dry needling, and joint mobilizations can help release tight hip flexors, improve joint mobility, and reduce pain.

Dry needling has been shown to significantly reduce hip flexor tension and increase range of motion in patients with anterior hip pain.²

✅ Targeted Strengthening Exercises

Weak glutes and core muscles are often part of the problem. We’ll guide you through specific strength training to activate these muscles and support healthy hip mechanics.

Exercises could include:

• Glute bridges and single-leg hip thrusts

• Dead bugs and other core stability work

• Standing hip abductions or lateral band walks

• Functional movements like squats and step-ups with proper mechanics
  

✅ Mobility Work and Movement Re-education

We’ll help you restore flexibility where needed—focusing on the hip flexors, hamstrings, and lumbar spine—and teach you how to move more efficiently during both daily tasks and workouts.

The Cash-Based Advantage

In traditional PT settings, you may only get 10–20 minutes of face-to-face time and a cookie-cutter exercise sheet. Not here.

At Nashville PT, we’re a cash-based, one-on-one practice. That means:

• You get a full hour with your therapist, every time

• You’re never handed off to aides or crowded into group sessions

• Your plan is built just for you—not for what insurance will approve

• We move at your pace, focusing on lasting results, not checkboxes
  

Our patients often need fewer sessions and get better, faster—because they’re getting better care.

What You Can Do Today

If your hips feel stiff, achy, or weak after sitting, it’s not just in your head. It’s your body asking for help. PT can improve your mobility, strength, and posture—so you can sit, move, and exercise without nagging pain.

Don’t wait for it to get worse. Schedule a visit with our team today and start feeling the difference PT can make.

References

1. Silva, A. G., et al. (2021). Sedentary behavior and musculoskeletal pain: a systematic review and meta-analysis. Pain Physician, 24(3), 183–198.

2. Kietrys, D. M., et al. (2013). Effectiveness of dry needling for upper-quarter myofascial pain: a systematic review and meta-analysis. Journal of Orthopaedic & Sports Physical Therapy, 43(9), 620–634.