This is not a rare occurrence; one sits for a while and then gets up to find that there is a stinging, piercing, or throbbing pain in the hip. This pain is usually relieved by walking a few steps but it is disturbing and inconvenient if it occurs each time one is getting up. Thus, what is the root of this frequent problem? Now there are a few key causes that one must grasp.

What Causes Hip Pain When Standing Up After Sitting?
What Causes Hip Pain When Standing Up After Sitting?


Muscle Stiffness 


If you are a ‘sitter’ for most of the day, your hip flexor muscles can become chronically shortened and tight. Hip flexors are a set of muscles at the front of your hip that enable you to lift your knees and move your hips forward. Sitting puts a need to have these muscles contracted slightly for support, however does not facilitate their normal movement. 


As a result, the tissues within the affected area become rigid and lose their normal elasticity. When you are standing, you try to flex those muscles that were contracted for a long time, this will cause the area to be painful. This occurs more frequently as one advance in age because the body tissues become more rigid in their nature. The discomfort generally subsides immediately, especially if you engage in walking around.


Bursitis


In your joints, there are small fluid-filled sacs called bursae. These bursae serve as a spacer between bones and tissues to allow for gliding movements healthily. However, they can get swollen and tender at times (bursitis), which is often evident at the hip.


Sitting for a long time has some effects on the bursae and denies the necessary blood circulation. When you stand, any abrupt movement or transfer of weight on the affected bursa area results in that pinching sensation. The pain from hip bursitis may take a while to wear off when you begin walking.


Arthritis


Arthritis is a condition in which the cartilage that is usually found at the end of the bones wears out and allows direct rubbing of bones. This degenerative process is typical for the hip joint as it bears our entire body weight. Arthritic degeneration is characterized by Stiff and painful joints.


Prolonged sitting in a car causes hip arthritis because it puts pressure and stress on the joint leading to the development of arthritis. To stand up requires the joint surfaces of arthritic to move suddenly into motion this is likely to cause initial pain and stiffness. Arthritis pain generally takes longer to subside compared to that of muscle pain.


Other Causes


While muscle tightness, bursitis, and arthritis are common culprits, other issues can also contribute to pain including congested blood vessels, nerve compression in the spinal cord, hip joint issues, pulled muscles or tendons, sciatica, inactivity during pregnancy, and certain diseases such as fibromyalgia. See your doctor if the pain gets better or gets worse over time, it is better to consult the doctor.


Preventing Hip Pain When Standing: Possible Solutions


Now that you know some reasons why it may hurt to stand up after prolonged sitting, here are 8 helpful tips: Now that you know some reasons why it may hurt to stand up after prolonged sitting, here are 8 helpful tips:


1. Stand up and move around at least every half hour – do not sit for more than 30 minutes straight.


2. It is also important that you loosen your hips before you consider sitting for long durations. Repeat after sitting.


3. Rather than slouching, sit with a good upright posture.


4. To ensure that there is no twisting of the hips, one should use an ergonomic seat cushion. 


5. Perform specific exercises that aim at the hip and the core muscles to build strength and stability.


6. If you are obese then it is advisable to lose some weight to relieve pressure off the joints.


7. Try to incorporate a standing desk or walk around more often.


8. If not, try ice/heat, take anti-inflammatory pills, or see a physical therapist if the problem continues.


The Bottom Line


The pain one experiences that last for a brief duration each time one stands up from the chair is usually due to muscle tension and strain. In some instances, it may suggest young hip arthritis or bursitis. Thankfully primary precaution measures such as motion and correct stretching can prevent a lot of pain. Any changes in pain should be noted as any persistent pain would require the services of your doctor. With simple awareness and care, however, those first painful steps do not have to hinder one.


Focusing your treatment approach assists in offering long-term treatment for this very common discomfort we all experience from time to time after sitting for long hours. Funny how a little bit of focusing on increasing flexibility and strength goes a long way!