5 Everyday Movements That Might Be Making Your Hip Pain Worse

5 Everyday Movements That Might Be Making Your Hip Pain Worse

…and What You Can Do Instead

If you’ve got hip pain, it’s easy to assume it’s just down to ageing, an old injury, or “wear and tear.” But what many people don’t realise is that some of the most common daily movements can quietly make that pain worse—especially if you’re doing them often or without realising they’re causing strain.

The good news? Once you spot these habits, you can make small changes that help take pressure off your hips and keep you moving more comfortably.

Let’s take a look at 5 everyday movements that might be adding to your hip pain—and what to try instead.

1. Crossing Your Legs While Sitting

It feels natural, doesn’t it? Sitting with one leg crossed over the other, especially if you’re relaxing on the couch or in a meeting. But here’s the problem:
Crossing your legs can twist the pelvis and put uneven strain on your hip joint—especially the one you’re sitting on.

What to do instead:
Try keeping both feet flat on the floor with your hips and knees at a 90-degree angle. If you tend to shift or slouch, place a small cushion behind your lower back for support.

2. Standing With All Your Weight on One Hip

We’ve all done it—standing in line, chatting with someone, or cooking dinner while leaning to one side with a bent knee. It feels easier in the moment, but over time, this habit can overload the hip on that side and contribute to muscle imbalances.

What to do instead:
Stand tall with your weight evenly spread across both feet. If you’re standing for long periods, try shifting your weight side to side gently, or pop one foot up on a small step for short breaks.

3. Sleeping on the Same Side Every Night

If you sleep on your side, chances are you favour one side more than the other. Repeating this night after night can compress the hip joint, tighten the muscles around it, and make any inflammation worse.

What to do instead:
Try switching sides occasionally, or place a pillow between your knees to keep your hips better aligned. If hip pain is waking you at night, a firmer mattress or memory foam topper might help reduce pressure points.

4. Getting Up From Chairs or Cars Without Using Your Hips Properly

If you push up from a chair by using mostly your back or arms, or if you twist your body as you step out of the car, your hips might not be getting the support they need—leading to stiffness and strain.

What to do instead:

• When rising from a chair, plant your feet flat, lean slightly forward, and use your legs (not just your arms) to push up evenly.

• Getting out of a car? Swing both legs out first, then stand up—no twisting!

5. Skipping Warm-Ups or Overdoing It With Exercise

A sudden increase in walking, squats, or stairs—without the right warm-up or technique—can overload the hip, especially if muscles around it are tight or weak.

What to do instead:
Warm up with gentle movements (like leg swings or walking on the spot), and listen to your body. If an activity makes your hip ache or throb afterward, ease back and talk to a physio about what’s right for you.

So, What Now?

If you’ve been dealing with hip pain that comes and goes—or sticks around no matter what—you’re not alone. Many people don’t realise their everyday habits are part of the problem. The great news is that once you know what to look for, small changes can bring real relief.

At Forster Tuncurry Physiotherapy, we help people of all ages:

• Understand what’s triggering their hip pain

• Build strength and mobility around the joint

• Learn safer ways to move in daily life

With the right support, you can stay active and comfortable—without hip pain getting in the way.