Hip discomfort can sneak up slowly or show up all at once—but for many adults over 45, it’s a challenge that becomes harder to ignore. Whether it’s stiffness during the first steps of the morning, soreness after sitting, or discomfort during exercise, finding lasting hip pain relief is often at the top of the list for anyone who wants to stay active, mobile, and independent.
At MORGAiN Physical Therapy, we’ve helped many people uncover what’s really behind their hip discomfort—and often, the problem isn’t just age or wear-and-tear. In fact, some of the most common habits we see every day may actually be making it harder to get the hip pain relief people are looking for.
Below, we’ll explore five simple things many people do without realizing the effect they can have on hip health. If you’re seeking natural, practical solutions for hip pain relief, this list is a great place to start.
1. Sitting Too Long Without Moving – A Hidden Obstacle to Hip Pain Relief
We sit more than ever—whether at work, during commutes, or while relaxing at home. While sitting seems harmless, it can be one of the biggest contributors to ongoing hip issues.
When we sit for long periods, the hip flexors tighten and the glutes (our primary stabilizers) become less active. Over time, this imbalance puts more strain on the hips, pelvis, and lower back, making true hip pain relief difficult to achieve.
What to do:
Set a reminder to stand and move every 30–45 minutes. Gentle walking, hip openers, or a few minutes of stretching can keep the hips engaged and prevent stiffness from building up.
2. Crossing Your Legs – A Habit That Works Against Hip Pain Relief
It might feel natural, but crossing your legs—especially the same way each time—can lead to uneven pressure on the hips and spine. This posture can aggravate joint tightness and muscle imbalances, making hip pain relief harder to maintain.
Over time, this small habit can lead to subtle changes in how you move and walk, placing more demand on one side of the body than the other.
What to do:
Try to keep both feet flat on the ground when seated. If you’re used to crossing your legs, alternate sides or place a small cushion behind your lower back to encourage better alignment.
3. Skipping Warm-Ups and Cool-Downs – An Overlooked Barrier to Hip Pain Relief
Whether it’s a walk, bike ride, or fitness class, jumping into activity without preparation can place unnecessary stress on your hips. Tight muscles don’t move as efficiently, and stiff joints are more likely to become irritated.
If hip pain relief is your goal, priming the body before movement—and giving it time to cool down after—is essential.
What to do:
Start with dynamic stretches before activity (leg swings, gentle lunges), and finish with slower, static stretches (like a figure-four stretch or hip flexor release). These movements help keep the hips loose and responsive.
4. Wearing Unsupportive Footwear – A Common Roadblock to Hip Pain Relief
Believe it or not, hip discomfort often begins at the feet. Shoes that lack support or cushioning can change the way pressure is distributed through the knees, hips, and back.
Flat sandals, high heels, and worn-out sneakers can all contribute to misalignment, leading to increased tension in the hip region.
What to do:
Choose shoes with arch support, a cushioned sole, and a stable base. If you’re active, consider having your gait assessed by a professional to find footwear that supports your specific movement patterns.
5. Ignoring Early Signs – The Fastest Way to Delay Hip Pain Relief
One of the most common things we hear at MORGAiN Physical Therapy is, “I thought it would go away.” Mild discomfort often builds over time, and waiting too long to address it can make recovery more challenging.
The longer the body adapts to movement restrictions or compensations, the more ingrained those patterns become.
What to do:
If you’re noticing discomfort that lingers after activity, gets worse with movement, or limits what you enjoy doing—don’t ignore it. Early action leads to better outcomes.
Book Your Free Discovery Visit
Whether your goal is walking with more ease, getting back to exercise, or simply enjoying daily life without limitation—hip pain relief is possible with the right plan.
Book your free discovery visit today to get started. No pressure. No obligation.
Just a chance to learn more about your body and what it needs to keep moving well. Call or click here to book your free discovery visit!
More Free Resources:
Download our free guide – Hip Pain Grand Forks, North Dakota – Morgain Physical Therapy
See what our clients are saying – Client Testimonials – Morgain Physical Therapy
Read our blog – Effective Tips for Back Pain Relief and Improving Mobility – Morgain Physical Therapy