The human body is not designed to stand upright for long periods. But, unfortunately, this is all too common in the workplace: the average office worker will spend nearly 8 hours a day on their feet. And though we might think that sitting down must be worse for your health than standing, there are some serious consequences to prolonged standing as well.
Hip Pain Symptoms: What Is Causing My Symptoms?
Hip pain can be caused by many things, including arthritis, bursitis, tendinitis, or even constipation. But if you are experiencing hip pain while standing or walking, it could be due to the way you are standing.
If you are experiencing hip pain when standing all day, the most common causes are overuse or injury, hip impingement, arthritis, piriformis syndrome, or bursitis. To find out more about specific hip pain symptoms and their causes, check out this informative article on pain in buttocks when walking.
Arthritis
Arthritis is a general term for any condition which causes inflammation of a joint. The most common form of arthritis is osteoarthritis (OA), which can cause swelling and pain in the hip, knee, or ankle joints. Bursitis: Bursitis affects many joints throughout your body. These include the biceps and rotator cuff.
Tendinitis
Tendinitis is an inflammatory condition of a tendon and can happen in any joint, including your hip. Tendonitis causes inflammation in a tendon, which repetitive motions or sports injuries can cause. For example, in the hip region, it can be an injury to the gluteus maximus muscle. Hip pain from overuse: Hip pain from standing all day can also happen when you have been standing or walking for too long.
If you’re experiencing tendinitis from standing all day, consider incorporating ankle stretches and strengthening exercises into your daily routine to alleviate pain. Check out these exercises for Achilles tendon pain that can help with tendinitis as well.
Osteoarthritis
Osteoarthritis is a degenerative condition characterized by loss of cartilage in the joints, pain, stiffness, and swelling. OA is most common in older adults but can affect anyone with increased pressure or stress on the joints from injury or overuse.
Osteoarthritis (OA) is a hip dysplasia disease that affects the knee, hip, and ankle. It occurs when the cartilage between the bones deteriorates, exposing the bone. Rubbing the rough bone surfaces together causes pain and stiffness. The hip is the second most frequently affected joint after the knee.
Age is a major factor in the development of OA, as joint damage can accumulate over time. Additionally, previous joint injuries, obesity, poor posture, and a family history of OA are risk factors for OA.
Bursitis
Bursa is small fluid-filled sacs in areas around your bones to protect them from friction and impact. They can become irritated when you overuse a joint or put too much pressure on it. Bursitis can be a result of a previous injury, infection, or overuse.
Bursitis can result in pain and inflammation at the bursa. There are several bursae located near your joints. The most common bursa on the hips is located around the greater trochanter of the femur. Along with this, swelling around a joint can be a sign of bursitis. Finally, some people may experience pain in the front of the hip or groin due to bursitis.
Trochanteric bursitis is a common type of bursitis that affects the bony protrusion at the hip’s outer edge, referred to as the greater trochanter. It typically results in pain in the outer part of the hip but not in the groin or back.
If you’re experiencing hip pain due to bursitis, you may benefit from incorporating bursitis exercises into your daily routine. These exercises can help to reduce pain, swelling, and stiffness in the affected joint, improving your overall mobility and quality of life. Try them out today and see how they can help you feel better.
Can Prolonged Standing Cause Hip Pain?
Yes, prolonged standing can cause severe hip pain and damage. People who work in offices spend long hours sitting and standing. They may sit for up to 8 hours a day and stand for between two and five hours of this time. If you work in an office that requires long hours of standing, you could be at risk of developing OA.
Proper posture is essential to avoiding hip pain from standing all day. For example, sitting on the floor with your back straight will protect your spine from strain and unnecessary stress on your hips. More importantly, using a lumbar roll in your chair will support your back when sitting for long periods.
When sitting in a chair with bad posture, the hips are forced to work extra hard to hold up the rest of the body. This puts undue pressure on the hips. Avoid slouching in chairs or sitting on sofas with cushions when you are watching television or reading.
What Else Can Cause Hip Pain When Standing All Day?
Hip pain when standing all day can also be caused by overusing your hamstring muscles. When you stand all day, your hamstrings are forced to work at a strenuous rate. When you sit down, these same muscles need to relax. If you sit in the same position for too long, the muscles will stiffen up and become sore. This can be a cause of hip pain if left untreated.
Ankle Dorsiflexion and Quad Strength
Due to the pressure to lean forward while sitting at a desk, many people develop tightness at the front of the hip (quadriceps) and those muscles that move the ankle downward (dorsiflexion). Because this movement is weak, an over-reliance on the muscles in the front of the hip can lead to strain in the ligaments and extra joint wear and tear in the knee joint.
People prone to sitting all day at a desk may lose quadriceps strength and might even develop extension weakness in their knees when standing up.
Adductors and Psoas Tendinitis
The adductor muscles (pectoralis minor and rectus femoris) are often weak in people who sit for long hours at a time. This muscle weakness leads to dysfunction that causes pain, especially when going up or downstairs or performing lunges.
As people sit longer, elasticity in the hip tendons decreases. As a result, a tight iliopsoas tendon is one of the most common causes of hip pain.
How Can I Prevent Hip Pain From Standing All Day?
There are several things you can do to prevent hip pain from standing all day.
Using anti-inflammatory medication
Some doctors recommend taking an over-the-counter anti-inflammatory medication, such as ibuprofen, before working to reduce inflammation. This will help you recover more quickly after standing all day at work. If you have severe pain or discomfort, talk with your doctor about using stronger prescription medications such as corticosteroids or NSAIDs to relieve the discomfort and begin relieving your symptoms.
Taking a ten-minute walk
Taking a ten-minute walk every hour is a great way to prevent hip pain from standing all day. Try alternating between sitting and standing throughout the day as well. If you are experiencing hip pain from standing all day, try not to cross your legs. Crossing your legs puts pressure on the hips, which can exacerbate existing problems.
If you’re experiencing hip pain from standing for long periods, taking a 10-minute walk can help relieve the pain. According to Hood MWR’s article, walking has many benefits for your body, including increasing blood flow and reducing stiffness in your joints. So, take a quick stroll during your break to help alleviate your hip pain.
Standing with good posture
Standing with good posture can help prevent hip pain from standing all day. When you stand up, try placing the weight of your body on one foot before shifting it over to the other leg. By doing this, you only need to distribute weight equally on each leg instead of putting all of your weight onto one leg continuously.
Read more on tips for standing all day at work.
Make sure your desk
Make sure your desk has enough clearance for your knees and ankles. Make sure your chair is appropriate (no wheels or casters, not too high or low). And make sure your feet can comfortably rest on the floor without having to bend your knees.
If you’re standing at a desk, stand as close as possible to the desk so that you don’t have to stand with your legs wide apart. Get a small box or stool to place under your feet if you need to rest them.
Stretching your hip
Before heading home for the day, stretch your hamstrings by putting one leg on a chair with your knee bent and leaning forward at the waist, hip flexor stretching as you go, hold for 10 seconds and switch legs. Repeat 3 times each leg. Also, do some lower back stretches by leaning against a wall with your hands or fists balled up and pressed into the small of your back; hold for 10 seconds and switch sides.
Do these 3 yoga poses for 15-25 reps each side: Seated Spinal Twist, Wall Hang (arms overhead like Superman), and Child’s Pose (knees on the floor with feet flat like you’re about to sit in a chair).
Read more on 7 exercises for standing all day at work
FAQs
What helps hip pain from standing all day?
Prevention is always the best way to combat hip pain from standing all day. Taking a walk every hour while you are standing can help keep your hips healthy and increase circulation. If you are out on the job, try standing up at your desk for five minutes every hour or so, which will allow you to get the blood pumping back through your hips.
Your itchy feet may be caused by standing all day long and are most likely due to sweat and dry skin. To soothe this problem, you can try out the treatments mentioned at Treatments for Itchy Feet after a Day of Standing, which includes soaking your feet in Epsom salt or using moisturizing creams. Taking care of your feet can also help alleviate hip pain from standing all day.
How long should I stand without taking a break?
Standing for long periods can cause pain in the hips. You must take a break from standing every hour or so. For example, if you are on your feet all day, try to stand for 10 minutes, walk around the office for 10 minutes, and then get back to standing for another 10 minutes.
Should I always stand with good posture?
Standing with good posture can help prevent hip pain from standing all day. When you stand up, try placing the weight of your body on one foot before shifting it over to the other leg. By doing this, you only need to distribute weight equally on each leg instead of putting all of your weight onto one leg continuously.
What is the best way to prevent hip pain from standing all day?
Prevention is always the best way to combat hip pain from standing all day. Taking a walk every hour while you are standing can help keep your hips healthy and increase circulation. If you are out on the job, try standing up at your desk for five minutes every hour or so, which will allow you to get the blood pumping back through your hips.
If you experience hip pain from standing all day, investing in a pair of arch support sneakers may be beneficial for you. Arch support sneakers offer added cushioning and support to alleviate pressure on the hips and other joints. Check out Hood MWR’s guide on the benefits and importance of arch support sneakers to learn more about how they can reduce pain and improve your overall foot health.
After strenuous exercise, should I try to stretch my hips?
Try not to stretch your hips after exercising, as it can put too much strain on this delicate joint. However, if you need to, try holding a deep stretch for five seconds and then relax for five seconds. This should help you loosen up your hips and prevent hip pain from standing all day.