Why it happens?

As many more people have been working from home, we tend to sit in the same spot for hours on end. In 2011-2012 studies show that 70% of Australians spend the majority of the time sedentary for more than 11 hours a day. This lack of movement can cause back and neck pain, as well as tightness in the upper back through increasing pressure in your spine by 40%! Extended sitting can cause hip flexors to become contracted which shortens them and limits your range of motion, stride length and may also affect back posture.

How can I reduce my pain?

So, the question now becomes what can I do to reduce my pain? The following tips below can be helpful in addressing this:

  • Osteopaths may be able to help manage your hip pain, come in and see us at Pakenham Osteopathy!
  • By trying to move around every hour off the desk it can help reduce that pain you’re feeling!
  • There are also some stretches you can do while at your desk to stretch muscles in the area:

1. Seated hip stretch


Photo courtesy of Physiotools LTD

This is a great stretch that can be done while sitting at your desk to help stretch muscles in the hips and glutes, while helping to open up the hips.

  • While seated, rest your left ankle over the right knee and sit up straight.
  • Gently lean forward while keeping your back straight until you feel a stretch in the left glute and hip.
  • To further increase the stretch, press down onto your left knee with your left hand.
  • Hold this stretch between 30-60 seconds and repeat on the other side.

2. Hip Flexor Stretch


Image courtesy of Backintelligence.com

This is a stretch you can spend a couple of minutes doing and utilise it as time off your desk!

  • Kneel on the hip flexor you want to stretch, put up the other leg in front of you and make sure both legs are pointing forward
  • Make sure you tuck your hip under (try to think of tucking in your tailbone) to ensure you do not damage your back by overarching it.
  • Squeeze your glutes and tighten your abdomen to maintain this sturdy position.
  • Slowly lunge forward by pushing forward with the knee that is up until you feel a stretch across the front of your hip and down in the front of your thigh.
  • Hold the stretch for 30 – 60 seconds and repeat on the other side.

If you are working from home with a less than desirable workstation set up, we have some more information on our blog page including the following posts:

Sometimes though, the body just needs some professional attention, so if you are struggling with aches and pains, please give us a call at the clinic. We’d love to get your moving and feeling better!