Hip Pain When Sitting Indian Style: Causes & Solutions

Edwin Parker
By Edwin Parker 12 Min Read
12 Min Read
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Hey there! Have you ever noticed how some folks can sit Indian style like it’s a walk in the park, but when you try it, all you feel is ouch? 🤔

You might be thinking, “Why is this so simple for others and so darn painful for me? I’ve tried stretching and practicing, but it still hurts!” If these thoughts are buzzing around your head, then you’re in the right place!

In our chat today, we’re going to unwrap the mystery behind why sitting Indian style can sometimes feel like a mini torture session for your hips. And trust me, you’re not alone in this!

Stay with me till the end because I’ve got some other cool ways you can sit without turning into a pretzel (and without the ouch!).

Why Does Sitting Indian Style Hurt?

Alright, let’s get to the heart of the matter. Have you ever thought, “Why the heck does my hip hurt so much when I try to sit Indian style?” Well, there are a couple of reasons behind that. Most people fall into one of two groups (or sometimes both).

1. Tight Hip Flexors

Imagine your hip flexors as rubber bands. When they’re all stretched out and flexible, you can move them around without any problem. But when they’re tight, it’s kinda tricky.

So, your hip flexors are these super important muscles that help you move your legs. If they’re too tight, they won’t let you move as freely as you’d like.

Here’s the connection to sitting Indian style:

If your “rubber bands” (hip flexors) are loosey-goosey, sitting Indian style is a breeze. But if they’re tight? Yep, you guessed it – ouch!

But, and here’s a twist, not everyone with stretchy hip flexors finds it easy. Some might still go “ouch.” Why? It’s because their muscles aren’t used to sitting that way.

Fun Fact! Wondering why many Indians or those who do yoga find this sitting position as easy as pie? Their muscles are kinda like pro athletes in this sitting game. It’s like when babies learn to use their legs for the first time – practice makes perfect!

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2. Joint Problems

Now, moving on to our next big reason: our good ol’ joints. You know, those parts that help us bend, twist, and do the boogie! 😆

When you sit Indian style, two of our superstar joints – the hips and knees – are really put to work.

The Problem? Well, a lot of us have some sort of joint issues, especially in these two areas.

Imagine your joints like the hinges on a door. If the hinges are rusty or a bit bent, the door might creak or even get stuck. Similarly, if you’ve got any joint problems, trying to sit Indian style can be like trying to open a squeaky door – a bit painful and noisy.

Now, joint issues can come and go. Some days might be smooth, while other days could be a bit rougher.

Common Culprits:

So, what could be messing with your joints? A few usual suspects are things like strains (when you overstretch or tear a muscle), sprains (when you stretch or tear a ligament), swelling (when your joint gets all puffy), and arthritis (when your joints get inflamed and achy).

How to Get Rid of the Pain When Sitting Indian Style?

Knowing the cause is great, but let’s be real, what we really want is to get rid of the pain. So, let’s look at some ways to help those hips feel better when you try sitting Indian style.

Loosen Your Hip Flexors

Remember those tight hip flexors we talked about? Well, the game plan here is to get them nice and loose. It sounds simple enough, right? But, here’s the catch.

These muscles are like a well-hidden treasure, buried deep inside your upper thighs, hips, and even into the core of your body. Because they’re so hidden, just stretching them a little here and there isn’t going to do the trick.

Stretching Like a Pro! To really get to them, think of your body as a playground, and try different types of stretching and exercises. This way, you can approach these muscles from all directions and get them nice and stretchy.

Here are some fun moves to try:

  • PNF Stretching: This isn’t just your average stretching. It’s like giving your muscles a mini workout while you stretch.
  • Dynamic Stretching: It’s all about movement! It’s like dancing, but for stretching.
  • 3D Core Stability Exercises: Sounds fancy, right? This helps to balance out your entire body.
  • Mobility Exercises: This is all about moving smoothly and comfortably.
  • Muscle Activation Movements: This wakes up those sleepy muscles!
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Let Your Muscles Get Used to the Position

Guess what? If you feel that ouch because your muscles are like, “Hey, we’ve never done this before!”, then the trick is to give them a little training session.

Think of it like teaching your muscles a new dance step. Start practicing the Indian sit more often. Each time you do, try and gently push your knees a tiny bit lower and give your hips a little nudge to open up more.

Consistency is Your BFF!

But hey, don’t rush it! Think of it as a marathon, not a sprint. Going too fast might just strain those muscles. The key? Do it bit by bit, and one day, voila, no more pain!

Extra Tip:

If you’re curious about how to get comfy sitting cross-legged, especially if you’ve got those tight hips, there’s a neat guide called “How to Sit Cross Legged with Tight Hips.” Give it a look!

Consult Your Doctor

Now, if it’s those tricky joints causing the fuss, it might be wise to skip the Indian style sitting. Why make them grumpier, right?

But, if you’re thinking, “Nah, I really wanna do this!”, the smartest move would be to have a little chat with your doctor. Especially if your joints sometimes throw a tantrum and then are fine other times.

You might be wondering, “So what’s the game plan then?”

Well, if those joints are feeling good and pain-free, you could give Indian style sitting a shot. But ALWAYS check with your doc first to avoid any future hiccups.

Bottom line? If sitting Indian style is a no-go for you, that’s perfectly okay! There’s a whole world of comfy sitting positions out there. And if you’re really set on it, just check with your doctor and follow their advice. Safety first! 🌟

How Can You Determine What’s Causing the Pain?

Ever feel like playing detective? Let’s put on our detective hats and find out what’s causing that pesky pain!

  • Joint Issues: If your joints are the culprits, they’ll make sure you know. Whether you’re sitting Indian style or dancing the cha-cha, those hips or knees will give you a little “ouch” reminder.
  • Tight Hip Flexors: These sneaky muscles might cause discomfort not just when you’re trying the Indian sit but also when you’re doing other stuff. Like feeling a bit of a pinch in your lower back, hips, or even your legs.
  • Muscle Unfamiliarity: This one’s easy to spot. It only pops up when you try the Indian sit. If you’ve ruled out the other two causes and this pain comes and goes, it’s probably your muscles telling you, “Hey, this is new!”
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Alright, detective, there’s the scoop. Hopefully, that helps you nail down what’s behind the mystery pain.

What Are the Alternatives to the Indian Sit?

Okay, let’s say Indian style sitting just isn’t your jam. No worries! There are tons of other cool ways to sit. Let’s explore a few:

  • Staff Pose: Super simple! Sit down, stretch those legs out straight in front of you, and voilà. It’s like you’re making a letter ‘L’ with your body.
  • Straddle Pose: Ready to channel your inner starfish? Spread those legs out to the sides. No need to go full split, just as far as feels comfy.
  • Cobbler Pose: Think of this as the Indian sit’s close cousin. Instead of crossing your legs, put the soles of your feet together like they’re giving each other a high-five. Then, see if you can get your knees closer to the floor. Heads up, it might need a bit of practice!

Give these a go and see which one feels like the perfect sitting style for you. Remember, it’s all about finding what feels good and makes your body happy! 🌈


So, trying the Indian style sit feels like a mini workout, huh?

It could be those hip flexors doing a little protest, your muscles playing the “we’ve never done this before” card, or maybe your joints chiming in with their two cents.

But guess what? With the right exercises, a bit of patience, and maybe a chat with your doc, you can find a way to make it comfy or find an awesome alternative.

Thanks for hanging out with us on this journey! Hope you found some nifty tips and tricks. Until next time, happy sitting! 😊🪑

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