T.The hips are a significant part of our body. They are strong enough to provide impressive stability, give birth to our children and keep us moving. Our hip muscles – think glutes, hip flexors, adductor and hamstrings – are a vital group that carries quite a bit of energy.
And when the hips hurt, we really feel the consequences. But it doesn’t take a big hit to cause a big problem here — sometimes, the most subtle little habits, such as repeatedly leaning towards a buttock whenever we stand around, can create an imbalance, put too much pressure on an area and hit our buttocks. Over time
“Overall, there’s nothing wrong with keeping our buttocks in different positions,” said Adefemi Betiku, DPT, CSCS, Club Pilates coach. “Our hips are strong enough to handle them. Problems arise when we constantly keep our buttocks in the same position for long periods of time, or try a new activity that is very aggressive and puts pressure on the hip joint. “
Simple habits, when repeated, can damage even the most powerful parts of the body. Fortunately, some small adjustments to our daily routine and trends can help keep our buttocks strong, fit and healthy.
The big three: sitting, sleeping and making it extra
1. Sitting too much or unevenly
No wonder here: sitting down is a big culprit in chronic hip pain. “Sitting for long periods of time increases the risk of hip joint problems,” said Dr. Betiku. According to the Gate America standing, the average American sits 10 hours a day. That’s a lot of time on our rumps.
Extended sitting can cause muscle wasting and pain not only in our buttocks, but also in our back and neck. You can tackle this by making a conscious effort to stand up all day, which will reactivate the muscles and make the blood flow: take those tips from your Apple Watch to get up, walk around and even stretch a few. Some studies suggest that you stand at your desk for 15 minutes per hour.
Also, watch how you sit. Crossing your legs, or always sitting with a wallet in one pocket, can put pressure on the joint and create an imbalance that can lead to tendinitis.
2. Sleeping on the same side continuously
Dr. Betiku said that even sleeping on one side repeatedly is a bad habit of kicking. Always curling in the same direction can cause certain hip pathologies such as bursitis or inflammation of the joints in your buttocks, he said.
If you’re a dedicated fetal pose slipper, don’t panic. According to the Sleep Foundation, sleeping next to you is one of the healthiest ways to sleep. Because it potentially allows for proper alignment of your spine. The pain can come, however, when that position is not happening. Solution: Try sleeping with a body pillow to help with alignment and reduce morning pain and soreness.
3. Going to the gym too hard too soon
With any exercise, diving in full steam without stretching enough or keeping the muscles in balance can cause injury and pain, especially in your buttocks and lower back. “Doing moderate to high impact exercises without performing other stretches and exercises that help improve these strengths can cause a host of hip problems,” said Dr. Betiku. To strengthen and soothe aching hips, Dr. Betuki leans on Pilates for its well-organized benefits.
“As a physician of physical therapy, strength and conditioning, as well as a certified Pilates teacher, I have had the opportunity to fully understand the benefits of performing exercise routines that promote optimal hip health,” he says. “Pilates largely avoids high impact, high power output, and heavy muscular and skeletal loading.
He says doing simple Pilates mat exercises at home can be a simple and effective solution to help this.
Ready to get started? Take 15 references to pelvic mobility and hip flexor stretches with Brian Spencer from East River Pilates in this refreshing, hip-focused flow:
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