Why Desk Life Wrecks Your Hips (and What You Can Do About It)

The truth is, most of us sit. A lot. Way more than we should do.

Desks, cars, sofas, meetings, emails… even our downtime often involves being parked in a chair. The problem? Your hips weren’t designed for this. They’re built to move, rotate, flex, and stabilise. But hours of sitting tells your body the opposite: lock it down, shorten everything, and stop firing the muscles that matter.

What actually happens when you sit too much?

Here’s a quick breakdown:

• Your hip flexors tighten up. These are the muscles at the front of your hips. When they’re constantly shortened, they get stiff and overactive.

• Your glutes switch off. Your bum muscles are key to good movement, but if they’re not being used, they basically go on strike.

• Your pelvis tips forward. This messes with your spine, puts pressure on your lower back, and throws off your posture.

• Your core gets lazy. Slouching over a laptop doesn’t exactly fire up your deep core muscles.

Now imagine trying to go for a run, do a squat, or even walk briskly with that setup. It’s no surprise that so many people feel tight, sore, or just “not quite right” when they move.

So what can you do about it?

Good news, your body is adaptable. It just needs a nudge (or three) in the right direction.

Here’s what helps:

• Break up your sitting. Stand up every 30–60 minutes, even for a minute or two.

• Do targeted mobility work. This programme includes sessions specifically designed to open your hips and wake up your glutes.

• Walk. A lot. Walking is one of the simplest ways to restore natural movement patterns. Add in a bit of elevation and it’s even better.

• Train intentionally. You don’t need to hammer yourself—just move with purpose and reconnect with your body.

This week’s mission

Start noticing how you feel after you sit for long periods. Tightness? Stiffness? A bit numb in the bum? You’re not imagining it.

If you are enrolled in the 'Pain Free Project' The mobility session you’ve got lined up this week is designed to undo some of that desk damage. Show up for it. Then go for a walk. Your hips will thank you.

Want to know more about the Pain Free Project? message us today angela@wearesimplyhuman.co.uk