What Causes Hip Pain When Sitting Cross-Legged on the Floor, and How Can It Be Alleviated?

Family Medicine, Primary Care Roots Community Health Center, Hippo Education, Kameda Medical Center

Supervised by Kenji Taylor, MD

Hip pain when sitting cross-legged can result from tight muscles, such as the piriformis, or extra stress on your hip and nearby joints. Stretching, adjusting your sitting position, and using support can often help ease the discomfort.

Explanation

When you sit cross-legged on the floor, it puts extra pressure on your hip joint and the muscles around it, especially the piriformis muscle. This position may also strain your sacroiliac joints, which connect your spine to your pelvis. The pressure and stretch in these areas can cause pain if your muscles are tight or not used to that position. To help reduce the pain, try doing gentle stretching exercises for your hips and thighs before sitting in that position. You can also change how you sit—for example, placing a soft cushion or folded towel under your hips may help spread out the pressure more evenly. Taking breaks to stand or move around can also relieve discomfort. If the pain continues, it is a good idea to talk with a healthcare provider or a physical therapist who can advise you on exercises or other therapies to improve your flexibility and strengthen the muscles around your hips.

(References)

Snijders CJ, Hermans PF, Kleinrensink GJ. Functional aspects of cross-legged sitting with special attention to piriformis muscles and sacroiliac joints. Clin Biomech (Bristol). 2006 Feb;21(2):116-21. doi: 10.1016/j.clinbiomech.2005.09.002. Epub 2005 Nov 2. PMID: 16260074.
Hopayian K, Song F, Riera R, Sambandan S. The clinical features of the piriformis syndrome: a systematic review. Eur Spine J. 2010 Dec;19(12):2095-109. doi: 10.1007/s00586-010-1504-9. Epub 2010 Jul 3. PMID: 20596735; PMCID: PMC2997212.
Farazdaghi MR, Motealleh A, Abtahi F, Panjan A, Šarabon N, Ghaffarinejad F. Effect of sacroiliac manipulation on postural sway in quiet standing: a randomized controlled trial. Braz J Phys Ther. 2018 Mar-Apr;22(2):120-126. doi: 10.1016/j.bjpt.2017.09.002. Epub 2017 Sep 8. PMID: 28993042; PMCID: PMC5883953.

Tell your friends about us.

We would love to help them too.

For First Time Users

What is Ubie’s Doctor’s Note?

We provide a database of explanations from real doctors on a range of medical topics. Get started by exploring our library of questions and topics you want to learn more about.

Learn more about symptoms

Perineum lump

Not sure about the cause of your current symptoms?

Try our AI-based symptom check

With an easy 3-min questionnaire, you can get an free AI-powered report on possible causes

Tips to try:

Provide specific, detailed info about all symptoms you have.
Give accurate information about yourself including current conditions.
Answer all follow-up questions

Purpose and positioning of servicesUbie Doctor’s Note is a service for informational purposes, and the provision of information by physicians, medical professionals, etc. is not a medical practice. The provision of information by physicians, medical professionals, etc. is not a medical treatment. If medical treatment is required, please consult your doctor or medical institution. We strive to provide reliable and accurate information, but we do not guarantee the completeness of the content. If you find any errors in the information, please contact us.