OptimizePMD: Sitting Hurts — Stretches to Ease Your Discomfort
Sitting all day leads to tight muscle and discomfort. How can you stretch to relieve the pain you feel thanks to sitting for long periods of the day? Greenville, SC health coach Caiti Nascarella discusses that and more in this video.
Sitting Pain: An Anatomy Lesson
The key muscle involved with sitting pain is the psoas muscle, otherwise known as one of your hip flexors. When sitting all day, this muscle tightens. The muscle attaches to the top of your femur on the anterior portion of your hip and wraps around to your lower back. It is a powerful muscle, because it serves as an anchor for the bottom half and top half of your body.
Pain from a tight hip flexor can present as anterior hip pain, lower back pain, or discomfort when going from sitting to standing. Sometimes it can cause a limp.
How to Assess if Your Hip Flexor is Causing Sitting PainLaying on your back, bring one of your knees up to your chest. If you feel any tightness at the front of your hip, that is likely your hip flexor. If it's hard to keep your hamstring down on the surface, that's likely your flex flexor.
2 Stretches for Your Hip Flexor to Relieve Sitting Pain
- Laying on your back, bring one of your knees up to your chest. Flex your foot and try to drive your heel toward the ground to press your hamstring against whatever surface you're on. Hold for 20 seconds. Repeat 3 times per side.
- Kneel on the floor. Move on leg forward and bend so you have a 90 degree angle. Keep your forward knee in line with your ankle. Lean forward slightly just until you feel a stretch in your hip. Hold for 20 seconds. Repeat 3 times per side.
OptimizePMD is a new wellness program under development at PartnerMD. By emphasizing various exercise strategies and explaining the science behind them, OptimizePMD will help participants achieve and maintain optimal physical performance at all stages of life. Check out more OptimizePMD content here. More information coming soon!