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4 Everyday Habits That Could Be Making Your Hip Pain Worse

June 25, 2025

Sometimes, it’s the little things that matter most. The shoes you wear, the way you sit — these everyday habits can have a big impact on your joints. And if you struggle with hip pain, those habits might be making things worse.

Here’s what to avoid.

Why your hips are so prone to pain

Practically every time you move, your hips bear the brunt. They’re one of the most important weight-bearing joints in your body.

And while they’re built to withstand all this stress, they need support from the muscles, bones and joints around them.

“Your hip joint, in theory, is a simple ball-and-socket,” says Julianne Forlizzi, MD, an orthopedic surgeon and hip specialist at OrthoConnecticut and St. Vincent’s Medical Center. “When the surrounding stabilizing muscles are strong and balanced, the ball and socket glide easily. If those muscles are tight or uneven, the hinge has to work harder. That can lead to pain or predispose you to injury.”

4 everyday habits that make hip pain worse

1. Sitting for long periods without moving

It’s easy to get caught up in work or your favorite show — and before you know it, hours have vanished. Unfortunately, it’s also a recipe for hip pain.

“Movement is key for keeping your joints healthy. If you go long periods without using the muscles around your hips, they begin to tighten and can weaken over time,” says Dr. Forlizzi.

Just standing up and stretching can loosen things up. “If you have to stay seated for long stretches, such as an airline trip, even shifting positions slightly can help relieve stress,” says Dr. Forlizzi.

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2. Crossing your legs or leaning to one side

Many of us have “comfort poses” we slip into without thinking, like crossing our legs or leaning onto one hip. It might feel natural — but it doesn’t do you any favors.

“Standing or sitting with your weight constantly shifted a certain way can create imbalances in your hips and lower back,” says Dr. Forlizzi. “Remember to alternate positions and stretch out — especially after a long day or athletic activity.”

3. Wearing unsupportive shoes

Fashion-forward is fine for certain occasions, but for the long haul, look for shoes with good arch support and cushioning. Without that solid foundation, your hip pain will only get worse.

“Footwear that doesn’t support your feet properly can change the way you walk,” says Dr. Forlizzi. “Hip-knee-ankle alignment is essential for normal gait pattern. We often work from the top down to keep our bodies aligned.”

> Related: 5 Worst Shoes for Your Feet

4. Exercising too little — and then too much

Easy, tiger. If you’ve been leading a sedentary lifestyle, don’t compensate by exercising too hard, too soon.

“If you suddenly jump into intense exercise, that can cause hip pain or even injury. High intensity interval training is a very effective cardiovascular exercise, but not the best way to get back into shape after inactivity,” says Dr. Forlizzi. “Start slow. If something doesn’t feel right, don’t push through it.”

How?

“My favorite exercise types are barre and pilates. Yoga can also be helpful, but don’t force your body into positions that aren’t comfortable,” says Dr. Forlizzi.

> Related: 2 Exercises for Hip Pain You Can Do at Home

Hip pain still getting worse? Your doctor can help

“Hip pain is individual, and different patients need different approaches,” says Dr. Forlizzi. “Your doctor may be able to recommend straightforward solutions for pain. Occasionally, medications and therapy are effective in combinations. As a last resort, they may recommend injections and surgery, which have high success rates.”

Starting the process is as simple as a phone call — another little thing that can make a big difference.