When standing up from a chair causes a jolt of pain through the hip, it highlights a common issue related to modern sedentary life. This discomfort, occurring during the transition from a prolonged static position to movement, is often a sign of stiffness, inflammation, or mechanical strain in the hip and surrounding structures. The hip is a complex ball-and-socket joint supported by powerful muscles. Extended sitting places these tissues in a shortened, compressed position, setting the stage for pain upon rising.
Soft Tissue Causes
Many instances of hip pain upon standing are rooted in the muscles and tendons surrounding the joint. Prolonged sitting causes the hip flexor muscles, located at the front of the hip, to remain in a shortened state. When you stand up, these muscles must suddenly lengthen. If they have become adaptively tight, this sudden stretch can cause pain in the front of the hip or groin area.
Another frequent cause is Greater Trochanteric Pain Syndrome (GTPS), which manifests as pain on the outside of the hip and upper thigh. This condition involves irritation of the tendons and sometimes the fluid-filled bursa sacs that cushion the greater trochanter. Sitting with crossed legs or on firm surfaces can put compressive pressure on these structures. This leads to pain that is noticeable when you stand up or lie on the affected side.
Pain felt deeper in the buttock area upon rising may be related to Piriformis Syndrome. This occurs when the piriformis muscle, a small muscle deep in the buttock, tightens or spasms, potentially irritating the nearby sciatic nerve. Since prolonged sitting can cause this muscle to become stiff, the transition to standing can trigger a deep ache. This sensation may radiate down the back of the thigh.
Joint and Cartilage Issues
Structural changes within the hip joint itself are often aggravated by immobility. Osteoarthritis (OA) is a common culprit, characterized by the gradual breakdown of the smooth cartilage lining the joint surfaces. When the joint is held still for a long time, the lubricating joint fluid thickens, creating a stiffness known as the “gelling phenomenon.”
This thickening makes the joint stiff and painful when movement is initiated. People with hip OA frequently report discomfort when first standing up, though the pain may lessen after a few steps. The pain from hip OA is most commonly felt in the groin area, which is where the hip joint is structurally located.
Less commonly, structural issues like a labral tear or femoroacetabular impingement (FAI) can cause mechanical pain upon rising. The labrum is a ring of cartilage that rims the hip socket. Damage to the labrum can cause sharp, mechanical symptoms like clicking, catching, and pain in the groin or buttock when transitioning positions. These structural problems cause pain because the joint surfaces or surrounding tissues are physically catching or pinching during the movement of standing.
When Pain Originates in the Back
Sometimes, the pain felt in the hip or buttock is not coming from the hip joint, but is instead referred pain from the lower back. The nerves that exit the lumbar spine travel through the hip region and down the leg. Irritation at the nerve root can therefore be misinterpreted as hip discomfort.
Sciatica, which involves compression or irritation of the sciatic nerve, is a prime example of this referred pain. A bulging spinal disc or spinal stenosis can pinch a nerve root, causing pain, tingling, or numbness that radiates into the buttock, hip, and down the leg. Sitting for long periods can increase pressure on the discs and nerve roots, making the pain worse and causing a flare-up when you stand and change your spinal posture.
A key way to differentiate this from true hip pain is to notice if the discomfort is accompanied by back pain or if the sensation travels down the leg. Conditions like sacroiliitis, inflammation of the joint connecting the spine and pelvis, can also mimic hip pain. Sacroiliitis causes buttock and lower back discomfort that worsens after sitting or standing for a long duration.
Getting Relief and When to See a Doctor
Many cases of hip pain upon standing can be mitigated by changing daily habits and incorporating simple movements. Since prolonged stillness is a major factor, avoid sitting with your legs crossed or in a slouched position, which puts strain on the hip joint and surrounding soft tissues. Setting a timer to stand up and walk for a minute or two every 30 to 45 minutes can prevent muscles from shortening and joint fluid from gelling.
When you stand up, use a technique that minimizes strain. This involves scooting to the edge of the seat and leaning your torso forward to shift your center of gravity over your feet. Incorporating gentle hip flexor stretches and glute-strengthening exercises into your routine can help restore muscle balance and improve hip stability.
While at-home modifications are often helpful, it is important to know when to seek professional medical guidance. Consult a doctor if the pain is sudden, severe, or constant, meaning it does not lessen after you start moving or is present even at rest. Other warning signs include pain accompanied by fever, significant weakness in the leg, or an inability to bear weight on the hip.