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Stiff Hips and Occasional Pain: How Can I Stay Healthy with a Busy Schedule?

Dr Shakeeb Ahmed Khan |154 Answers |Ask -Follow

Physiotherapist - Answered on Mar 22, 2025

Dr Shakeeb Ahmed Khan is a senior consultant physiotherapist with over 12 years of experience specialising in orthopaedic and paediatric physiotherapy.
He has served as a technical consultant for the World Health Organisation, the United Nations, the Tata Institute of Social Sciences and several national and international NGOs.
Besides physiotherapy, he is keenly interested in disability management, early intervention, geriatric care and assisting children with disabilities.
Dr Khan has a bachelor's degree in physiotherapy from the Ravi Nair Physiotherapy College in Wardha, Maharashtra, a master's degree in disability rehabilitation administration from the National Institute for the Mentally Handicapped, Secunderabad, and a PhD in disability management from Bangalore University.... more

Asked by Anonymous - Mar 21, 2025Hindi

I have noticed a bit of stiffness and occasional pain in my hips, especially if I am sitting for long periods at work. I am 32, single and I have a sedentary banking job. I travel about 2 to 3 hours a day by public transport. I am not sure how to manage my schedule and find time for some workout. Can you suggest some tips and exercises that can help reduce pain and improve my health and flexibility?

Ans: Dear Madam/Sir .Thank you for your query. Your hip stiffness and occasional pain are likely due to prolonged sitting during work and commuting. To reduce discomfort, maintain proper posture, take breaks every 30-45 minutes, and use lumbar support. Incorporate simple stretches like seated figure-four, hip flexor stretch, and deep squat hold to improve flexibility. Strengthening exercises such as glute bridges and clamshells can provide better hip stability. Whenever possible, stand during your commute and walk around during breaks to avoid prolonged sitting. If the pain persists or worsens, visit a physiotherapist for a proper assessment and personalized treatment plan. Wishing you a quick recovery!

DISCLAIMER: The answer provided by rediffGURUS is for informational and general awareness purposes only. It is not a substitute for professional medical diagnosis or treatment.

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Question by Kapilesh - Apr 19, 2022Hindi

Dear Roopashreeji, As I have a sitting job, I am worried about how it will affect my joints. Can you please suggest simple exercises I can do during the day and how long to do them for? Also, what are good foods and a good oil for my joints? Thank you for sharing your knowledge.

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Small practices during the day go a long way in staying healthy.

Get up every hour and do stretches (Here are some exercises you can try at work).

Go for a stroll during lunch hour.

Take the option of using the stairs wherever possible.

Walk up to your colleagues rather than sending an email.

You can try laptop stands that allow you to stand and work for some time. These can be easily placed on top your desk.

To stay fit, dance is the best form of exercise; it keeps you physical and mentally healthy. Choose your favourite form -- whether classical or western, Zumba or aerobics.

In Yoga, around 2-3 rounds of Surya Namaskar in the morning is a wholistic exercise routine (Do see: How to do the Surya Namaskar).

For maintaining a healthy back, practise the Ushtra Asana but please do so under proper guidance from an Ayush-certified practitioner (Do see: How to do the Ushtra Asana).

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