Ergonomic Hip Pain

Hip pain caused by poor ergonomics isn't overly common. However, it does occur. 

It is surprising how many people hurt their hip getting up and out of their office chair. Hip pain in the office worker is typically caused in one of two ways:

  • Swivelling rapidly to get out of the office chair, but forgetting to move the feet as well; or

  • Not pushing yourself out from the desk before twisting to rise from your office, resulting in a sharp pivoting movement, in a very cramped space.

(A video will best describe these so one is in the pipelines - check back soon)

​Preventing hip pain in relation to your ergonomics and workstation set up is usually as easy as not doing either of the movements mentioned above.

However, if you do unfortunately succumb to hip pain, whether it was caused by one of the movements described above or in another way outside of the office, consider the follow options to try and reduce your symptoms and prevent exacerbation:

  • You could try angling the seat cushion downwards slightly. This will open up the hip joint and potentially take a bit of pressure of the painful area. However, you should note that by tilting the seat forwards, you are predisposing yourself to leaning forwards - so be careful of this as it could cause other issues.

  • If you find tilting the seat forwards doesn't work, or you lean forwards as a result, consider leaning the backrest back just a little more than usual (instead of tilting the seat cushion forwards). This will also open up the hip joint, without the side effect of you leaning forward. If you do this, make sure that you push yourself right in because by leaning the backrest away, you will now be further away from your computer screen and the keyboard and mouse.

  • Make sure your feet are comfortably supported.

  • Consider switching between sitting and standing where possible.

  • If a standing desk isn't an option, consider standing to read documents, as opposed to reading them from the computer or just sitting at your desk.

  • Consider a professional ergonomic assessment.