Hip Labral Tear Pain with Sitting: What to Know

Hip Labral Tear Pain with Sitting

Are you dealing with hip labral tear pain that gets uncomfortable when sitting? If so, chances are you’re looking for some relief.

Whether you recently had surgery or are in physical therapy, having the correct information can be vital to managing your condition and finding the best care.

This blog post will cover all the important topics related to hip labral tear pain while sitting – from risk factors to available treatments. We will also discuss what it means for rehabilitation after an injury and provide life hacks on reducing discomfort.

By arming yourself with knowledge about how these tears occur and what might help alleviate any associated symptoms, hopefully, you can feel more confident managing your condition in a way that works best for your health needs.

What is a Hip Labral Tear, and How Do You Get it

A Hip Labral Tear is an injury when the labrum, a rubbery rim of cartilage surrounding the hip joint, is torn. The labrum plays a vital role in stabilizing the hip joint by adding more depth, and it also aids in pressure maintenance inside the joint.

It can happen due to an intense force, a sudden twist, or dull, ongoing overuse over time. The result is often pain and reduced range of motion in the affected area. It can cause individuals to experience difficulty walking, sitting, running, or even pain by simply lying down.

Generally speaking, anyone can suffer from a Hip Labral Tear, but it is common among athletes who resemble sports-related activities such as running or aggressive lateral movements.

What Are the Symptoms of a Hip Labral Tear

Symptoms of a hip labral tear may include pain in either the front or back of your hip that intensifies with certain motions and positions of the hip joint. You may feel catching and locking sensations within your joint, clicking, grinding, or popping noises around the area, restricted motion range, and difficulty walking without discomfort.

Two of the most common symptoms of a labral tear are:

  • Pain with sitting and deep squats, such as getting onto a toilet or bending down to pick something up.
  • The most common presentation is front hip pain radiating toward the groin region. However, pain in the back of the hip joint is also common.

How Sitting Can Exacerbate Pain from a Hip Labral Tear

When someone has a hip labral tear, sitting can exacerbate the pain and make it more challenging to recover from the injury. This is because compression occurs in the torn area when someone sits, potentially aggravating it further.

The compression of the labrum increases with more hip flexion or the deeper the squat or sitting position is. You’ll notice that sitting in a low chair is much less comfortable than sitting in a taller chair.

Sometimes the pain and “pinching” sensation is not the labrum itself but the tight muscles in the front of the hip trying to protect the labral tear.

To avoid further irritation, it is recommended that people with a hip labral tear limit their seated activity, especially during flare-ups. Break up their periods of sitting with short walks or other stretches throughout the day.

How Long Can You Sit with a Labral Tear

The amount of time you can sit before needing to change positions with a hip labral tear can vary depending on the severity of the tear and your individual pain tolerance.

Generally, it’s recommended to avoid sitting for long periods and take frequent breaks to stand up, stretch, and move around. Sitting for extended periods can put pressure on the hip joint and exacerbate hip labral tear symptoms. You may have to set a timer to remind yourself to get up even when it isn’t sore.

We recommend getting up and moving every 45 minutes at the longest.

Maintaining a good posture while sitting is also important to avoid additional strain on the hip joint. This includes sitting with your feet flat on the ground, your back straight, and your shoulders relaxed.

Are You Damaging the Labrum By Sitting

There is some debate among healthcare professionals about whether sitting for too long will damage a hip labrum. However, most experts agree that sitting for extended periods only exacerbates hip labral tear symptoms and causes flare-ups.

Sitting for too long can put pressure on the hip joint and exacerbate these symptoms, but it typically doesn’t cause additional damage to the labrum itself.

That being said, it’s important to note that every person’s experience with a hip labral tear is unique. Some individuals may find that sitting for extended periods causes more severe symptoms or even additional damage to the labrum. It’s important to listen to your body and seek medical advice if you experience significant pain or discomfort.

If it causes too much pain, it can cause other negative effects, such as increased swelling, muscle guarding, and compensations in other muscle groups.

Generally, it’s recommended to avoid sitting for long periods and take frequent breaks to stand up, stretch, and move around. This can help to alleviate pressure on the hip joint and reduce the risk of flare-ups.

Tips for minimizing pain with sitting when you have a hip labral tear

When you have a hip labral tear, it is important to be mindful of activities that may exacerbate the pain, such as sitting. Due to how we sit and move in chairs, our hips are placed in certain positions and angles, which can further irritate an already damaged labrum. To minimize pain while sitting with a hip labral tear, here are some tips:

First, make sure your chair correctly supports your body when seated. Chairs should be at a height that allows your feet to rest flat on the floor and supports your lower back. For chairs that can adjust the seat angle, tip it more backward than you might be used to open up the hip angle. If you don’t have the option for that, you can use a small pillow or a specific seat cushion that attaches to the chair to raise your hips more.

Second, adjust your posture frequently while seated. Performing a pelvic tilt in sitting is a great way to ease pain from a hip labral tear. To achieve the tilt, sit with your feet flat on the floor and your back straight. Engage your abdominal muscles and rock your pelvis backward, creating a rounding movement in the lower back.

You should feel less pressure or compression in the front of the hips as you move. This exercise can help to reduce tension around the labrum and decrease any associated discomfort.

Third, it’s important to take frequent breaks throughout the day to stand up and stretch or reposition yourself in your chair to avoid overworking any one area of the body. We recommend using a standing desk with the option to adjust from sitting to standing to take pressure off the hip frequently.

Finally, strengthening exercises specific to hip labral tears can be beneficial in managing pain from sitting. These exercises focus on improving the range of motion and building strength around the hip joint, so movements or positions from sitting create less stress on the area. The stronger the hip and the more symmetrical the muscle tone, the less compression may occur in the front of the hip.

Our Favorite Office Chair for Hip Labral Tears

After researching office chairs for hip labral tears, we have found that the NOUHAUS Ergo3D Ergonomic Office Chair is our favorite. This chair has a unique 3D lumbar support system that can be adjusted to fit the curvature of your spine, providing proper support and reducing the risk of further injury. The seat is also adjustable, allowing for proper alignment of the hips and reducing pressure on the hip joint. Additionally, the chair has a breathable mesh backrest and seat cushion, providing comfort and preventing excessive sweating. Overall, the NOUHAUS Ergo3D Ergonomic Office Chair is an excellent choice for those with hip labral tears who spend long hours sitting at a desk.

Nouhaus Ergo3D Ergonomic Office Chair

Other Options for Pain Management with Hip Labral Tears

Taping and foam rolling are popular methods for managing pain from hip labral tears. Taping involves adhesive strips of tape to pull the muscles and fascia around the hip joint into their intended positions to reduce irritation on the labrum. This is quickly done by yourself at home, as shown in this video. Be sure to tape directly on the skin.

Foam rolling is a self-massage technique that can release tension in tight areas around the hips, helping restore mobility and relieve pain. Foam rolling has also been shown to help decrease pain levels, at least temporarily. We recommend rolling out the front of the hip in the thigh and hip flexors, the side of the hip in the TFL and glute medius region, and of course, the back side of the hip into the deep glutes to hit all of the muscles involved in the hip.

Self-hip joint mobilizations are another option for pain management with hip labral tears. These exercises involve actively moving the hip joint through its full range of motion to reduce stiffness and increase flexibility.

Using a message gun with a labral tear is a great way to help reduce muscle tightness and improve blood flow to the hip.

They can be done using a long resistance band and should be done slowly and carefully to prevent further injury or aggravation. This aims to move the ball of the hip joint and reduce pressure on the front of the hip near the labral tear. You can see this done in a video here.


In conclusion, managing pain from hip labral tears while sitting can be achieved by ensuring your chair is positioned correctly and supporting your body, adjusting your posture frequently throughout the day, taking short breaks to stand up, and performing strengthening exercises specific to hip labral tears.

Additionally, taping, foam rolling, and self-hip joint mobilizations can be beneficial for pain management with hip labral tears.

Sitting with a labral tear isn’t something you should dread and is a great way to measure the progress of your home rehabilitation process. As your hip continues to improve, so should the pain with sitting.

Let us know in the comments below if you have any special tricks that help.

2 thoughts on “Hip Labral Tear Pain with Sitting: What to Know”

  1. Pingback: The Complete Guide to Using a Massage Gun for Hip Labral Tears

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