Hip Pain While Sitting? Let’s Fix That—From Your Couch.
Whether you’re catching a few holes of golf or bingeing march madness, chances are your hips are paying the price.
Stiffness builds. Discomfort creeps in. Eventually, even standing up feels like a chore.
But today, you don’t have to choose between recovery and relaxation.
These 3 simple seated drills take just 5 minutes total—and you can do them right from your couch (yes, even during a tournament).
Let’s overcome that hip pain while sitting:
1. Seated Hip Internal Rotation with Squeeze
(2×10 per side)
Grab a yoga block or small pillow and place it between your knees.
• Sit tall on the edge of your couch.
• Squeeze the object gently between your knees.
• Keeping your knees forward, slowly rotate one ankle outward—internally rotating the hip.
• Return to center and repeat on the same side before switching.
Why it works:
Internal rotation is crucial for healthy hips—but it’s often the first to go when we sit too much.
This move builds awareness and control without needing to lie on the floor.
2. Seated Straight Leg Raises
(2×10 per side)
• Sit tall, legs extended in front of you.
• Keep your back upright and core engaged.
• Without leaning or collapsing, lift one leg off the ground—aiming to get your heel above waist level.
• Hold briefly at the top, then lower with control.
Why it works:
This isolates your hip flexors and forces them to work under control—a major key for walking, squatting, and climbing stairs with less pain.
Pro Tip:
If you start leaning back or losing posture, lower the height. Quality > height.
3. Seated T-Spine Rotations Using Leg Support
(2×10 per side)
• Sit tall and place your right hand on the inside of your right thigh.
• Gently press into the thigh as you rotate your upper body to the left.
• You should feel a deep mid-back and ribcage stretch.
• Return to center and repeat on the other side.
Why it works:
Your upper back (thoracic spine) directly affects your hip mobility and posture.
By restoring rotation here, your hips can move more freely and with less restriction—especially after long bouts of sitting.
Why These Work—Even If You’re Just Watching Golf
I filmed this video while watching golf.
Not because I’m good at it (I wish), but because like you—I’ve felt the tight hips that creep in from couch time.
As a mobility coach based in Grand Blanc, working with clients in Fenton, Holly, and all over the U.S., I help busy adults build movement into real life—not just workouts.
So whether you’re:
• Watching golf/NCAA tournament
• Binging Netflix
• Or parked in a Zoom meeting…
These 3 moves will start reversing the effects of sitting—and help reduce that annoying hip pain while sitting.
🎥 Watch Me Demo All 3 in Real Time
“Whether you’re sore from sitting or just want to move better, this is the kind of stuff that adds up. No sweat required—just show up and move.”
Want More Sit-Friendly Fixes for Hip Pain?
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Talk Soon,
Dr. John D.C.