Tips To Manage Hip Pain Caused By Sitting

Swati Prakash
hip pain
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Tips To Manage Hip Pain Caused By Sitting

As working mums we are out and about the whole day, whether at work or at home with our little ones. We spend quite a bit of our day sitting down, sometimes in long meetings, sometimes playing with our kids. But when this sitting causes Hip Pain it can be quite challenging. In this blog we will discuss some simple tips to manage your hip pain that is caused by sitting.

The main cause of hip pain when sitting is poor posture. When you are sitting the level of your pelvis should be slightly higher than the level of your knees. You can either use a wedge seat on your chair to achieve this tilt or you can adjust the seat of your chair to tilt forwards by about 5 degrees if you have an adjustable chair. This tilts the pelvis forward, which in turn puts the lumbar spine into a good posture and avoids the stresses from building up on the hip joints.

The second tip for avoiding hip pain caused by sitting is to move every 15 to 20 minutes. But if that is practically not possible, then at least get up every hour. When we sit for more than 20 minutes the disc in our spine start to feel the stress. This is especially true for those who have a pre existing spinal problem or back pain.

Another way to avoid hip pain caused by sitting is to use an adjustable standing desk where you can alternate between standing and sitting every hour or so. If you intend to do this change in position it is advisable to get an adjustable standing desk with a memory preset.

The last tip to avoid hip pain caused by sitting is to do regular desk based exercises while you are sitting. These are specially helpful when you cant get up and move every 20 minutes or so. These are stretching and mobility exercises that you can be done from your neck down to your feet. Click HERE to get your free copy of the desk based exercises.

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MEET SWATI

Hi there!

I am Swati, an Executive Mum Power Coach & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.

My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.

And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.

Are you ready to start? Curious about how this works? Just ask.

Let's DO THIS!

xx Swati

** Executive Mum Power Coach **