Earlier offices used to have simple chairs, but now modern offices have more stylish, soft and comfortable chairs. Whether in the office or working from home, many people sit in one place for hours, and it has become an important part of their lives. However, sitting for hours on chairs in the office or at home is causing your hips to weaken prematurely. According to orthopedic experts, sitting for long periods of time is reducing the strength and stability of the hips, and this is being seen even in young people in their 20s and 30s. This problem can be dangerous in the long run and can affect not only back pain but also the muscles, bones and movement of the hips.
Why are experts giving this warning?
Dr. Dheeraj Batheja, Orthospine and Orthopedics Specialist, Artemis Hospitals, says, “When someone sits for too long, their hips become locked in a ‘flexed’ position. This causes the core muscles of the hips, known as the glutes and hip flexors, to become inactive. When the glutes become weak, they are unable to provide proper support to the pelvis, which leads to the body There is an imbalance.”
Additionally, tight hip flexors reduce the flexibility of the hips, making even simple tasks like walking, bending or climbing stairs difficult. Dr. E.S., orthopedic surgeon at Care Hospital, Hyderabad. Radhe Shyam says that when the hip muscles are less used, they forget how to work. When we do not do any mobility or movement, the muscles supporting the hips become weak, which reduces the strength of the joints. Youth also at risk
Orthopedic experts say that complaints of stiffness and pain in hips are increasing among youth aged 20 to 30 years in hospitals and clinics. They are having problems that were earlier seen only in the elderly. Poor blood circulation and muscle stiffness are being identified as the main causes.
According to Dr. Rakesh Rajput, Director, Department of Orthopedics, CK Birla Hospital (CMRI), hip problems are not limited to just the hips, but can also cause pain in the lower back and knees. Although fractures are more common in the elderly, experts believe that being inactive for long periods of time also causes indirect bone damage.
When there is no weight or pressure (load) on the bones, their density starts decreasing. In such cases, when you fall or get injured, the weak muscles cannot provide adequate support. Poor diet, vitamin D deficiency and smoking further increase this risk.
How long is it dangerous to sit?
Doctors believe that there is no sure measure of how long it is safe to sit at one place, but it is important to avoid sitting continuously for a long time. Experts recommend getting up and moving around every 30 to 45 minutes. If you sit for 6 to 8 hours a day, it is very important to take breaks.
Also follow these tips to keep your hips strong:
Move around for at least 2 to 5 minutes every 45 minutes.
Do exercises like squats, lunges and glute bridge 2-3 times a week.
Stretch your hip and hamstring muscles.
When sitting, keep your hips slightly above your knees and do not sit slouched.
Ensure adequate intake of protein, calcium and vitamin D.