Hip bursitis, also known as trochanteric bursitis, involves inflammation of a fluid-filled sac (bursa) near the outer hip bone. Bursae cushion bones, muscles, and tendons, allowing smooth movement. When inflamed, a bursa can swell and cause pain. Prolonged or incorrect sitting habits can worsen this condition. This article offers practical guidance on how to sit more comfortably and alleviate discomfort associated with hip bursitis.
Why Sitting Aggravates Hip Bursitis
Sitting can exacerbate hip bursitis due to increased pressure and friction on the inflamed bursa. When seated, direct and sustained pressure is applied to the greater trochanter, the bony prominence on the side of the hip where the inflamed bursa is located. This continuous compression further irritates the bursa.
Poor posture contributes to this aggravation. Slouching or leaning to one side places uneven weight distribution on the hips, increasing strain on the affected bursa. Crossing legs or keeping knees tightly together can create tension and friction around the hip joint, worsening inflammation. A lack of movement during prolonged sitting also reduces circulation and can lead to muscle stiffness, contributing to hip pain.
Best Practices for Sitting Comfortably
Achieving comfort while sitting with hip bursitis involves adjustments to posture and seating. Maintaining a neutral spine and proper alignment is important, ensuring your body weight is evenly distributed across both hips. Avoid leaning on the affected side, as this concentrates pressure directly onto the inflamed bursa. Instead, center your weight or slightly favor the unaffected hip.
The positioning of your legs and feet is also important in reducing hip strain. Keep your feet flat on the floor, or use a footrest if your feet do not reach comfortably. Your knees should be at about a 90-degree angle, or slightly below your hips, often with a wedge cushion. This hip-higher-than-knee position helps to open the hip angle and reduce compression on the hip joint and tendons.
Supportive cushions are beneficial by relieving direct pressure on the bursa. Wedge cushions help tilt the pelvis forward, reducing hip flexion and compression. Decompression cushions soften the sitting surface and distribute pressure away from sensitive areas. Choosing a chair with firm lumbar support and a sturdy seat promotes proper posture and prevents sinking that aggravates hip pain.
Adapting to Various Sitting Scenarios
Applying general sitting principles to different environments enhances comfort. For office or desk chairs, proper adjustment is key. Adjust seat height so feet are flat and knees are at about a 90-degree angle, or hips slightly higher. Ensure a small gap between the back of your knees and the seat edge to avoid pressure on circulation. Adjust armrests to support your arms, and position your keyboard and monitor to maintain a neutral upper body posture.
Car seats often present challenges due to their contoured nature. Reclining the seat back slightly can open the hip angle and reduce pressure. Using a lumbar support pillow maintains the natural curve of your lower back, preventing slouching that strains the hips. When entering or exiting the car, swing both legs out together before standing, minimizing twisting motions that can aggravate the hip.
Couches and recliners can sometimes worsen hip bursitis if they are too soft and allow you to sink deeply. If using a couch, place supportive pillows under your thighs and behind your lower back to maintain a more upright and aligned posture. For recliners, avoid positions that cause excessive hip flexion or direct pressure on the painful side. In public seating, use a folded towel or a portable cushion if available for support.
Complementary Strategies for Sitting
Beyond optimizing sitting posture, incorporating additional habits can alleviate hip bursitis discomfort. Taking regular breaks is important; stand up, stretch, and move around every 30 to 60 minutes, especially during prolonged sitting. This movement helps to improve circulation, reduce muscle stiffness, and relieve sustained pressure on the bursa. Even short walks or gentle stretches can make a difference.
Mindful movement when transitioning to and from a seated position can prevent sudden strains. When getting up, push off with your arms from the armrests and engage your core muscles to minimize direct hip strain. When sitting down, control your descent rather than dropping into the chair. Ensuring your feet are flat on the floor or a footrest helps maintain proper hip alignment and encourages even weight distribution. If pain flares up after sitting, applying an ice pack to the affected area for 10 to 20 minutes can help reduce inflammation.