Pain Free Working
Exercises Lower Back & Spine

Exercises to Relieve Hip Pain & Tightness

We spend most of our waking hours seated, so it’s not a surprise that we often feel tightness in our hips.

The key to getting rid of hip pain is working the muscles that support your hips. This means working your quadriceps and stretching your hamstrings.

Feel free to do these exercises every couple of hours at the office:

Hamstring Stretch

Stand up straight, then step your right foot in front. Bend your left knee and lift your right toes toward your shin. Bend over and place your hands on your right thigh and lightly push for a deeper stretch in your right hamstring. Hold for 15 seconds, then repeat on the other side.

Quadriceps Stretch

Return to standing straight. Lift your right foot off the ground behind you, using your right hand to touch your foot to your bottom. Keep your knees together, and bring your foot closer to your bottom without hurting yourself for a deeper stretch. Place your left hand on the back of your chair for balance. Hold for 15 seconds, then repeat on the other side.

Walls Sits

Lean against a wall with your feet at hips width and 40 cm away from the wall. Gradually bend your knees to 90 degrees while sliding your back further down the wall. Use the wall and your legs for support. Hold the wall sit for 30 seconds, then slide back up the wall to return to the starting position. Repeat three times.

Seated Hamstring Stretch

Sit up straight in your chair, with your shoulders relaxed and feet planted on the ground. Slide your hands underneath your right knee, then slowly lift your right knee towards your chest while extending your leg out in front of you. Hold for 5 seconds, then repeat on the other side.

Sheena Bergado

Sheena first met Tricia on a back pain support forum. After becoming online friends they launched PainFreeWorking.com in 2019. Due to suffering from upper back and shoulder pain, Sheena vows to find the best ergonomic office equipment in the Philippines to help fellow desk workers.

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