Do you feel stiff or sore in your hips? Does pain or lack of mobility in your hips make you feel older than you really are?

Hip pain is commonplace these days, and it seems that if you are over 40 years of age, it is diagnosed as “wear and tear” that you need to live with.

But this simply isn’t the case. Even if there are some arthritic changes in the hip, you can do many simple things to help alleviate the symptoms.

Woman with sore hips

1. STOP sitting with your legs crossed.

Avoiding crossing your legs when you sit can be a game-changer for anyone with hip pain. When we sit with our legs crossed, we put extra strain on the tendons on the side of the hip, and pinch the front of the hip joint. Every time you catch yourself in this position – change. You may be surprised how much difference it makes.

2. STOP hinging on one hip or swaying through your back

There is a lot of talk these days about spending more time standing, less time sitting. And this is good advice as long as you are standing well. If you stand with most of your weight through one leg or a swayback, you will increase the load through the hip. Stand with a tall but relaxed posture with even weight through both feet.

Avoid sitting with crossed legs

3. AVOID sitting in low seats for long periods

We can’t always avoid sitting, but we can be mindful of the seats we are sitting in. The lower the chair, the more likely you are to irritate your hip. Be particularly mindful of low soft couches – they may feel comfy to begin with, but you’ll often find you get up hobbling like an older man/woman. When out socialising, high bar stools are a great option.

4. Keep moving

And most importantly of all, don’t avoid movement of the hip. Whilst running a half-marathon may not be advisable, finding a regular mobility routine will make a massive difference to how your hip functions.

Cath teaching Reformer Pilates NZ

So there you have it, 4 simple things you can do to help alleviate your hip pain. Which one are you going to focus on first?

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