Effects of a Sedentary Lifestyle on the Pelvis and Hips

If you are experiencing hip and pelvic pain and currently lead a somewhat sedentary lifestyle, you may want to consider what might be causing it. Many of us work in professions that require a lot of sitting, like desk work, which can cause hip and pelvic pain.

If this condition is not treated, it will only worsen, perhaps resulting in reduced movement, more discomfort, and even pelvic tilt issues. A change in behavior can usually resolve the issue, although sometimes expert physical therapy assistance may be required.

Regularly sitting for extended periods of time will probably have the first effect on the spine. Pain in the back can affect many other parts of the body. Because sitting puts people in uncomfortable and unusual positions, it can cause problems by compressing the nerves in the pelvis and tailbone.

The following are indicators showing that sitting may be contributing to your hip and pelvic pain:

Sharp backache following physical activity

Lower back spasms when standing upright

Pain in your hips and pelvis, or rigidity in your core

Soreness in your middle or lower back after sitting

If these symptoms are not addressed, they may weaken your core, which may eventually result in decreased range of motion and flexibility. Or, you may find yourself struggling with left or right lateral pelvic tilt.

How Does Too Much Sitting Affect You?

Long durations of sitting prevent you from actively exercising your muscles or providing your bones with the beneficial forces they need to remain strong. Muscle atrophy can result from prolonged inactivity, especially in the gluteal and leg muscles. This implies that as time passes, these muscles weaken and shrink, reducing your general strength and range of motion.

Your hip flexors shrink and stiffen when you sit for extended periods of time. Hip pain and mobility problems may result from this, which may alter your gait and raise your risk of falling.

Long periods of sitting can also result in bad posture, which can contribute to a number of problems, including:

Your shoulders can hunch forward.

Looking down at displays can cause pressure on your neck.

The natural curve of your lower back may disappear.

Additionally, sitting for extended periods might put greater strain on your spinal discs than standing or sleeping. This may cause these discs to prematurely degenerate, which could result in back discomfort and other spinal problems.

What Are Some Ways to Fight a Sedentary Lifestyle?

That is undoubtedly some frightening material! Fortunately, there is always time to make constructive adjustments. Here are a few easy and efficient techniques to increase your daily physical activity.

At Work

Take Regular Movement Breaks: Every 30 minutes, set a timer to remind you to get up and stretch. Stretching for just two minutes can have an impact.Use a Standing or Adjustable Desk: You can drastically cut down on your inactive time by switching between sitting and standing throughout the day.

Walking Meetings: For one-on-one conversations or phone calls, recommend holding walking meetings.

Desk workouts: Try doing easy workouts like desk push-ups, seated marches, and leg raises at your desk.

Active Lunch Breaks: Take a little stroll or do some light stretching during a portion of your lunch break.

At Home

It’s a common misperception that watching TV would help counteract the negative consequences of prolonged sitting. However, you can break up extended periods of sitting by adding activities to your TV time. For example, you can maximize such moments by stretching or doing some mild exercise while viewing your favorite shows. Standing up to support your favorite sports teams is a valid reason to get up and move during ad breaks if you’re watching live TV.

Engaging in energetic hobbies might also help you stay active and involved. In addition to being enjoyable, hobbies like dancing, gardening, and do-it-yourself projects increase your physical activity level. Exercise can also be incorporated into domestic chores; approach things like vacuuming, gardening, or car washing with more vigor to make them into workouts. You can improve your general well-being and drastically cut down on your sedentary time by incorporating activity into these daily tasks.

In the End

Your body is meant to move, so make sure it has what it needs. You can greatly reduce your chance of developing chronic health disorders and enhance your general quality of life by decreasing the amount of time you spend sitting down and increasing your physical activity.