The Impact of Sedentary Lifestyle on the Hips and Pelvis
We live in a world that sits, which means a Sedentary Lifestyle has become the norm. Whether sitting in the office, during commutes, or binge-watching our favorite shows, we’re spending an alarming amount of time glued to our seats. Most people find it harmless or even comfortable, but that long period of sitting is quietly impacting your hips and pelvis. This Sedentary Lifestyle can condemn the joints that keep you upright, mobile, and active to suffering, and often you do not realize it till it is too late.
Let us, now, reveal the hidden consequences of this modern sitting habit and learn how a Sedentary Lifestyle gradually impacts your hips and pelvis.
Impact of More and More Sitting on Hip and Pelvis
The hips and pelvis have much to do with virtually every movement you make from walking, running, and standing up straight. They are the base of support for your body and enable it to bend, balance, and strengthen. Unfortunately, this constant sitting routine/habit can begin to “freeze” these very necessary joints making most movements stiff and awful to experience.
Constantly, you’re shortening your hip flexors, which normally help you abduct your leg, and sitting means they’re being continually pulled on the pelvis, which can eventually get it thrown out of kilter with resultant strain to the back area in general, especially where it crosses into the lower back.
Take a rusty door hinge as an example. If not regularly used, it is harder to swing open. The same is the case with your hips and pelvis! No or fewer movements throughout the day can lead you to face pelvic tilt issues.
Here’s How Long-Hours of Sitting Affects the Pelvis and Hips
Tight Hip Flexors
For those who follow the routine of sitting for long hours, their hip flexors are gradually tightening like a rubber band pulled too far. Over time, they lose flexibility, causing discomfort and limiting mobility. This imbalance can also lead to poor posture, as tight hip flexors tug your pelvis forward, resulting in an exaggerated curve in your lower back, known as anterior pelvic tilt.
Weak Glute Muscles
Glutes are among the strongest muscle groups. But, when you sit for long hours, they don’t function properly. This leads to weakened muscles and gradually making a relatively effortless job like climbing stairs or lifting objects excessively tough for you to manage. Furthermore, weak glutes add to instability in the pelvis and increase the risk of injuries or chronic pain.
Pelvic Imbalance
The Pelvis acts as the core support of the body. If it is off balance, both upper and lower areas of the body may get affected. Sitting for extended periods can cause pelvic imbalance and lead to issues like hip pain, lower back pain, and even pain in the knees or ankles.
Think of it like this – the pelvis is like a house built on the ground. Just as if the ground is uneven, the house will show cracks and sooner or later damage; a misaligned pelvis can over time lead to pain and discomfort.
Reduced Blood Flow
Long hours of sitting can also reduce blood circulation to the pelvis and hips. This can, in the long term, leave you feeling stiff and uneasy.
Hence, you need to know that a lack of movement decreases blood flow, making the muscles starve for oxygen and nutrients, and finally leads to slow recovery and puts you at higher risk of injury.
The Long-Term Impact of a Sedentary Lifestyle
A sedentary lifestyle doesn’t just result in muscle fatigue – it can have more critical long-term impacts. Chronic hip pain, osteoarthritis, and lower back problems are some of the most common issues related to inactivity. Over time, the lack of movement can even lead to weight gain, compounding the stress on your hips and pelvis.
All in all, it can be said that a small effort or precaution today can save a lot of trouble tomorrow.
Here’s the Remedy!
The good news is that you can combat the challenges of a sedentary lifestyle with small yet powerful changes. Here are a few tips to keep your hips and pelvis happy and healthy:
Take Frequent Breaks
If you’re in a situation like needing to get glued to the desk all day, it is suggested that get up every 30 minutes and walk around. A quick stretch will certainly help in maintaining flexibility in the hips and preventing tightness.
As the adage goes, ‘A stitch in time saves nine’. Small and consistent breaks can save you from bigger problems later on. So, take breaks whenever you feel like having.
Practice Hip-Opening Exercises
Certain poses of yoga like lunges, pigeon pose, or butterfly stretches are a great option for opening up the hips and releasing tightness. These yogic exercises can not only improve flexibility but also strengthen your muscles and help you regain balance in your pelvis.
Strengthen Your Glutes
Another way out to get rid of a sedentary lifestyle is to add squats, bridges, or other glute-focused exercises to your daily routine. It can help reverse the weakening that comes from extended sitting. Strong glutes will support your pelvis and hips and prevent you from pain and injury.
Adjust Your Workspace
Whether you are working from home or in an office, you can consider using a standing desk or an ergonomic chair that encourages good posture. Besides, sitting on an exercise ball or a cushion can also help in engaging your core muscles and reducing the strain on your hips.
Wrapping Up
In the final analysis, it’s all about balancing not only your body but also your lifestyle. While sitting is something that can’t be avoided, the best way out is to mix it up with simple and constant movement. This way, you can take care of your hips and pelvis and ensure that they stay strong and flexible for years to come.