If you spend much of your day sitting — at a desk, in the car, or even on the sofa — you’re not alone. Modern life keeps us in chairs far more than our bodies were designed for. But over time, this can cause one particularly stubborn problem: tight hips.

Tight hips aren’t just uncomfortable. They can pull on your lower back, limit how you move, and make activities like walking, squatting, or even getting in and out of the car feel harder than they should.

If that sounds familiar, take a deep breath — it’s not all downhill from here. With a few small, consistent changes, you can start to unlock those stiff hips, ease pressure on your back, and move more freely again.

Here are three osteopath-approved tips to get you started.

1️⃣ Stretch Smart — and Often

When your hips feel tight, stretching seems like the obvious fix. But many people either stretch too forcefully or forget to target the deeper hip muscles that really matter.

The key is gentle, regular mobility work — not one big session once a week.

Try this:

• Seated hip figure-4 stretch: Sit tall in a chair, cross one ankle over the opposite knee, and gently press your knee down until you feel a stretch through the hip. Hold for 20–30 seconds each side.
• Hip flexor release: From a standing position, take a small step back with one leg and tuck your pelvis under slightly until you feel a stretch through the front of your hip.

These simple movements open up your hip flexors (which tighten from sitting) and your glutes and rotators (which often switch off). Over time, this helps rebalance the pelvis — taking tension off your lower back.

👉 Tip: Think “little and often.” Doing a minute or two several times a day beats one long stretch session once a week.

2️⃣ Strengthen What Supports You

Tight hips often come hand-in-hand with weak glutes and core muscles.
When these muscles aren’t doing their job, your hips tighten as a way to create artificial stability — like a bodyguard stepping in to compensate.

Building strength in your hips and core can help reverse this pattern.

You don’t need fancy equipment or a gym membership — just focus on movements that activate, not aggravate:

• Glute bridges: Lie on your back, knees bent, and lift your hips gently while squeezing your glutes.
• Seated knee lifts: While sitting tall, lift one knee slowly towards your chest and lower again.
• Mini squats or sit-to-stands: Use a sturdy chair to guide you as you lower and stand up — control is key.

These build strength and support around your pelvis, helping your hips move more freely and your back feel less strain.

👉 Tip: Strong muscles are mobile muscles. Movement becomes easier when your body feels supported.

3️⃣ Move More in Everyday Life

The best “stretch” for your hips might just be moving more throughout your day.

Sitting keeps the hips locked in one short, static position. Every time you stand, walk, or take the stairs, you’re giving those joints the chance to move through their natural range again.

Here are a few easy wins:

• Stand up and stretch your legs every 30–60 minutes.
• Take a short walk after lunch or between meetings.
• When watching TV, get up during ad breaks and move around.

Even these small tweaks add up — keeping blood flow, flexibility, and joint health ticking over.

If you drive a lot, adjust your seat so your hips are slightly higher than your knees — it reduces hip and back strain significantly.

👉 Tip: Your hips love variety — keep them moving, even in small ways.

When Tight Hips Link to Back Pain

Your hips and lower back are closely connected. If your hips lose flexibility, your lower back often picks up the slack — leading to pain, stiffness, or even sciatica-like symptoms.

That’s why osteopathic treatment doesn’t just focus on the sore spot. At Thrive Body Clinic in Worthing, we look at how your body moves as a whole — freeing up restricted areas, easing tightness, and helping you rebuild strength and mobility where it’s needed most.

We combine gentle hands-on techniques with simple, practical movement advice tailored to your lifestyle. Whether you sit at a desk, drive long hours, or just feel “locked up” through the hips and back, it’s possible to move better again — and it usually starts with small, steady steps.

Final Thoughts

If tight hips or back stiffness have become part of your daily life, don’t ignore them — they’re your body’s way of asking for attention.

You don’t have to overhaul everything overnight. Start with a few minutes of stretching, a couple of strength moves, and a bit more movement throughout your day.

Your hips — and your back — will thank you for it.