Tight Hips, Back Pain, or Sciatica? Try this!

If you’ve ever experienced tight hips or low back pain after sitting for long periods, you’re not alone!

It’s something my clients struggle with, especially if they have active lifestyles or jobs that require a lot of sitting.

Recently one of my clients was dealing with a combination of sciatica, tight piriformis, tight hip flexors, and low back pain even though he’s active with golf, walks and workouts.

Together, we made some key adjustments, including modifying his workouts and making a change to his chair. He invested in a new recliner, and it’s already made a huge difference — no more sciatica, and his low back pain is significantly improving.

It’s proof that small adjustments can bring big results!

If you’re dealing with tight hips from sitting, here are 4 Powerful Strategies to help relieve discomfort and improve mobility:

1️⃣ Stretch It Out

Try these simple stretches to loosen your hips:

• 90/90 Stretch: Sit with one leg in front at a 90° angle and the other behind you. Lean forward slightly for a deeper stretch. Hold for 30 seconds on each side.

• Hip Flexor Stretch: Step one foot forward into a lunge, drop your back knee, and gently push your hips forward. Hold for 30 seconds per side.

• Seated Figure 4 Stretch: Cross one ankle over the opposite knee and gently press down on the raised knee. Hold for 30 seconds per side.

2️⃣ Check Your Posture

Make sure your posture is supporting your body properly. Try to sit with your feet flat on the floor, your knees at a 90° angle, and your back supported. If you’re sitting for long periods, a lumbar roll can provide extra support for your spine.

3️⃣ Optimize Your Chair

The right chair can make a big difference in how your body feels. Look for one with solid lumbar support to maintain proper posture and reduce pressure on your hips and lower back.

If possible, consider alternating with a standing desk or even swapping your chair for a stability ball for part of the day. This can improve posture and engage your core, giving your hips some relief. If you’re spending long hours sitting, upgrading your setup might be just what your body needs!

4️⃣ Stay Active

Pain doesn’t mean you have to stop moving, it means it’s time to get strategic with your movements. Modify your workouts to reduce strain, and stay active with exercises that support mobility and flexibility.

My client’s story is a great example of how simple changes can lead to big improvements.

Sometimes, just a few small tweaks can make a huge difference. If you're dealing with pain like this, don't wait to take action!

Focus Forward,

SQ