The Real Cost of Too Much Sitting

Most office workers know that long hours of sitting aren’t great for the body. But one area that often gets overlooked is the pelvis, the foundation of your posture. When you spend too much time sitting with your hips in flexion (bent at 90 degrees), it can trigger a cascade of pelvic issues that affect your comfort, mobility, and even your long-term health.

What Is Hip Flexion?

Hip flexion simply refers to the position of your hips when your knees are bent toward your torso, like when you’re sitting at a desk. While this position is normal and natural for short periods, problems arise when it becomes your body’s default for hours every day.

Pelvic Problems Caused by Prolonged Sitting

Sitting in hip flexion for long stretches can:

Tilt the pelvis forward (anterior pelvic tilt):Tight hip flexor muscles pull the front of the pelvis downward, exaggerating the lower back’s curve and increasing pressure on the lumbar spine.

Create muscle imbalances:Hip flexors become short and tight, while gluteal muscles weaken from underuse. This imbalance destabilises the pelvis and reduces efficiency in movement.

Limit hip mobility:Constant flexion restricts the hips’ ability to extend fully, which affects walking, running, and standing posture.

Contribute to lower back pain:Because the pelvis is the base of spinal alignment, poor pelvic positioning often radiates upward, stressing the lumbar and thoracic spine.

Affect pelvic floor health:Prolonged sitting increases downward pressure in the pelvic region, which can impact core stability and even contribute to pelvic floor dysfunction over time.

How to Counteract Hip Flexion at Work

Fortunately, there are simple strategies to protect your pelvis from the effects of sitting:

1. Stand and move regularly: Aim to get up every 30–60 minutes to stand, walk, or stretch.

2. Stretch your hip flexors: Simple lunge stretches can lengthen tight muscles and restore mobility.

3. Strengthen your glutes: Exercises like bridges and squats help re-engage these important stabilisers.

4. Adjust your workstation: Ensure your chair supports an upright pelvis, with feet flat and hips slightly higher than knees.

5. Consider a sit-stand desk: Alternating between sitting and standing reduces prolonged hip flexion and encourages natural movement.

   
   

The Bottom Line

Your pelvis is the foundation of healthy posture. Spending hours in hip flexion every day without breaks leads to tightness, imbalance, and pain. By moving more often, stretching key muscles, and setting up your workstation correctly, you can protect your pelvic health and keep your body performing at its best.

Want to reduce pain and restore balance in your workplace?

At Urban Ergonomics, we provide ergonomic assessments in North Sydney designed to address hidden risks like prolonged hip flexion. Book a consultation today and take the first step toward healthier posture and long-term pelvic health.