Thigh Pain When Sitting - Simple Steps to HEAL Hamstring Strain FAST

Office workers (e.g., programmers) and gamers often have pain in their thighs, right below the buttock and in the knee fold (back of knee pain). This pain is due to tight hamstrings muscles (semitendinosus, semimembranosus, biceps femoris).
There are 3 main reasons why you can have such hamstring strain and leg pain at work:
- sitting for too long (this can also cause piriformis pain, sciatica, lower back pain and disc hernia)
- pressure points due to a non ergonomic chair seat
- sliding in the chair (slouching) with your knees at 90°: more on this here • Fix Your Slouching Pos... .
Let me show you a hamstring workout with 4 legs strengthening exercises that I have found helpful to relieve the pain.
For more info on how to correct your sitting posture at work, check out this video: • Best posture for sitti...
To get your own Blackroll Multi band: blackroll.com/products/blackr...
A lot of the pain you feel is caused or aggravated by wrong posture, poor ergonomics and a lack of specific exercises for your muscles and joints. Giving you the tools to resolve these issues is the reason why I created this self care channel.
If you need more, check out these two innovative offers that will truly empower you in the subtle art of posture correction:
- you can get THE POSTURE MANUAL, my best-selling book with 15 readers-only posture correction videos - only if you buy it from my website: oliviergirard.ch/en/boutique/...
- to enjoy a personal coach and a lifetime membership to my private Facebook group, consider joining THE POSTURE ACADEMY: oliviergirard.ch/en/posture-a...
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Medical Disclaimer
All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Full disclaimer:
oliviergirard.ch/en/ytdisclai...

[@seban_kl458]

Ooooh myyy gooood!!!! I'm an athlete... And i was suffering so much pain in my hamstring... But after trying these exercises... I feel an instant difference... Thank you soo much doctor ❤️ feeling better

[@OlivierGirard]

I'm so glad!!! Thanks for the feedback!

[@helendropinski3754]

Thank you, these leg muscle strengthening moves looks like they will help alot. Cant wait to try them.

[@frenchdan7797]

This helps a lot thanks 🙏🏾

[@ryanh3285]

I do alot of driving for work and have th same issues thanks for the video.

[@anthonyaslangul3593]

I have this pain for months now. As a programmer, it's very annoying. It also hurts when driving. The pain generally starts in the back of the right thigh, more or less at the center. It quickly "spreads" to the knee and finally to the lateral (external) part of the calf. It's like an annoying / painful sensation that kind of feels like thigh DOMS (the pain after workout that stays for some days), but it goes away quickly when I move. If I can't really move, like in a 2 hours drive, it can remain painful / sensitive for some time, 2 to 3 hours at most after I finally stand up. If I sit on the edge of the chair, it doesn't hurt, but you know better than me that it's not a solution. It's not confortable and it will bring another set of problems, back problems probably. The way you describe this pain and the way other comments explain it, I'm almost sure it's what hurts me. Anyway, after months of research on the internet and multiple doctor appointements, it's relieving to finally find someone who aknowledge this pain exists! I have two questions, first, does this pathology have a name, I mean, a medical name? Also, can alternating between a sitting and standing position helps (like with an electric desk)? Thank you very much!

[@shin-chan3113]

i have same kind of pain what i can do

[@shin-chan3113]

help me bro

[@user-or4gl2wn7c]

@@shin-chan3113 necrosis avascular

[@happylittlesynth]

Yep, programmer here. Exact same symptoms.

[@kinga5224]

Also programmer with this condition :( i guess standing desk can be an option. Did you manage to find a way to help yourself?

[@robpetrucci3434]

Thank you! I have the same issue. As soon as a watched this I said I need to try this ASAP but didn't have an elastic band, I remembered I had a kids bike tube in my garage, works well LOL. As soon as i did this and sat at my desk I feel much better.

[@OlivierGirard]

DIY rules!!! That's what I want my viewers to come up with :) !!

[@Mathieucros31]

Starting today . Will update every week 🤞💪 would you recommend switching to standing desk too ?

[@lukasTHEwise]

Omg.. I've had this for 4 years now, doctors were clueless and this exactly explains the pain.. I thought im the only one who has it.. Thank you for clarification! Gonna try those exercices.

[@OlivierGirard]

Great!! Just in case, check out these two videos as well: kzbin.info/www/bejne/jnmkgGdjrd6igqc, kzbin.info/www/bejne/oaC6oKuDftJpgK8. The superposition of the 2 hamstrings pain can be confused with gluteus minimus pain sometimes...

[@lukasTHEwise]

@@OlivierGirard Thanks for the answer and your advice! I constantly have the feel of need to lean forward with my leg straight and stretch this area. Also the pain is only in my right leg and it occurs after sitting or standing for a long time.. Only way to relief the pain is to either straighten out my leg without any weight on it or laying down. Is that a sign for the gluteus minimus or the hamstrings? Because I noticed that the pain started after I got a new chair, and I mostly had it in the highest position because of the height of my desk, additionally I noticed that the hamstrings are always on pressure because my legs didn't touch the ground and were touching the edge of the chair.

[@dingo16]

@@lukasTHEwise This is me, too! I've got the pain in my right leg and was quite worried that I was doing something wrong.

[@lukasTHEwise]

@@dingo16 Hey! Kinda forgot that video.. have you made any progress?

[@dingo16]

@@lukasTHEwise Hi Lukas, I have remediated the pain significantly by moving around when I sit down. Now, I do this whenever and where ever, even if I don't feel the pain in my right leg. Walking around helps, and stretching on the leg that hurts definitely eases it up, too. How are you managing so far?

[@C05Mik]

This. I have been sitting a lot these last years due to an undiagnosed chronic exertional compartment syndrome. I feel slight tension in the locations described in the video. RMI is clean. Dry needling, strengthening, stretching, massages... Nothing seems to work. I'll try improving my habbits around the desk. Many thanks for the video. However, what is the name of this condition and can we find further documentation on it?

[@ubaldasx3859]

hi, what height you set your chair while sitting? thanks

[@gissie391]

mein is due to accident at 18 after dopamine inhbitors not sitting .its exactly where stair tread hit my femur at top I was also five moonths pregmnat rotated up in air as though doing mount to Asymetrics , and landed on my bottom then hip cascaedded down stairs , my son rotated insided too . i think something ripped and its not showing when lying stillunder MRI , i find these helpfull , but its hthat one inmiddle which sets things off i do awlking walking walking its boring now when it does snap the ligaments its massive whack an d then pain full lying overnight sleeping is what returns it agian to less pain, it now affects neck back of neck last time it twange dlike that i was like "hit on back of head " soit felt hard enought to stun me ,.

[@universalmommymaan]

This is the answer I am looking for! I work in the office for almost 8years and includes prolonged sitting for 9hrs 6 days a week. Pain on left leg got worse now 🥺 I wonder why is my right leg okay?

[@OlivierGirard]

Possibly because you're not having a 100% symmetric posture: we always cross one leg more than the other, etc...

[@alfalf4531]

i have the same issue, anything work for any of you guys?

[@hyperfracture]

Lovely video, how long does it take to heal?

[@OlivierGirard]

that's a super great question... without any good answer! There are so many parameters: how long you sit, how well you implement the corrections, how healthy you are, how blabla. I'd be a zillionaire (or a liar) if I could answer this question 😉

[@georgem6712]

This is what I think I have, my hamstring and calves hurt. It's nearly been 4 weeks. I went for a scan on my calf due to old dvt. Scan came back good and nothing. Thinking its this now

[@OlivierGirard]

There are good chances it's this indeed... but you can check other pain patterns here: www.triggerpoints.net/symptom/posterior-thigh-pain and here: www.triggerpoints.net/symptom/posterior-leg-calf-pain

[@georgem6712]

@@OlivierGirard could it be sciatic pain?? Lower back been cracking alot due to sitting at desk for long time

[@OlivierGirard]

@@georgem6712 if you recognized this pain pattern, it isn't sciatica. But many office workers do have sciatica indeed. It can either be due to a disc hernia (to be diagnosed by an MRI) or to the piriformis muscle, as explained here: kzbin.info/www/bejne/hnm7noRuhdljhMU

[@happylittlesynth]

Does anyone know where I can find this band in canada? or some place online that ships to canada? The official blackroll site does not ship overseas.

[@OlivierGirard]

honestly, I have now bought other fabric bands from other brands. Most of them are good too, although sometimes a bit more fragile. But from the moment you prefer fabric over plastic, you'll be satisfied :)

[@GameChanger597]

Doctor, how many repetitions and for how long? Also for how many times a day or weeks?

[@OlivierGirard]

it depends on how severe the pain is... last week I felt the pain; on day 2 I did the exercise 2 times, and once more the day after. The pain was gone, because of 1) I had been fast to act 2) I was super precise in the execution of the exercise.

[@megnuggets52]

I play video games a lot and the bottom of my thigh, that's sitting on the chair, hurts and it's only my left leg. Mainly, the upper part of it is what hurts

[@OlivierGirard]

Yep... do you feel sliding in your chair?

[@fasterthantaehyungsreflexe7805]

Ahhhh same girl same 😭😭😭😭 I need to study for hours and hours and after a few days my left thigh started hurting 😭😭 I cannot get rid of it 😭 Can you please tell me what you did to get rid of it ?????

[@lilsock641]

@@fasterthantaehyungsreflexe7805 did it go away yet?

[@fasterthantaehyungsreflexe7805]

@@lilsock641 Umm it's recurring every now and then Sometimes it comes back and sometime it doesn't. But when it comes back, it becomes harder for me to sit down . It just keeps on aching

[@lucilu7566]

Seamstress here 🙋🏻‍♀️ and I have the same issue. Dealing with it for almost a year now.

[@derekdeafonseca923]

Where is the video explaining the sliding in chair causing pain. I’m a mailman and I have pain in the back of my thigh I believe it’s from sliding could you do a video explaining this. Lots of is mailman are in pain

[@OlivierGirard]

thank you for the feedback, Derek!! I’ll put it on my to-do list. In the meantime, you can find a lot of stuff on the topic in this video: kzbin.info/www/bejne/e4KpqIBoeN-nsNE

[@fabulouspinkmk10]

🔥🔥🔥🔥🔥🔥🔥🔥🔥I immediately felt and difference in my legs when I lowered my chair seat. My legs were hurting everywhere mostly below the knees. I felt like they were painfully falling asleep. It was awful, now I am sharing my results with you pain-free in real-time 7-19-2023,

[@perberglof2324]

Did you buy stock in a company that makes door hinges?

[@OlivierGirard]

😂😂😂

[@Isaxus12]

Can "knees spreading outward" also cause this pain? Is that why there's an exercise for it even if it's not directly related to hamstring?

[@OlivierGirard]

Sure. At 1'57'' I mention that you may slide for XYZ reason. Spreading the knees outwards is one of them :)

[@Isaxus12]

@@OlivierGirard Makes sense, thanks! Do you know how often one should do these exercises to feel a long-term effect? I do them 2 times a day for a few days now and it feels better afterwards but quickly returns after sitting, maybe due to having the problem for a long time

[@iceysunflower8936]

Currently have exams so we sit for about an 1 hour and 40 mins or more in school and so its hell for me 🧍‍♀️

[@OlivierGirard]

See if you can have something to sit on, cushion, coat, pullover…

[@iceysunflower8936]

@@OlivierGirard i'll see :)

[@karenjulieattard4171]

I don’t have this rubber band. Is there an alternative?

[@OlivierGirard]

Any other rubber band will do… but if you don’t have any, it’s a cheap yet wise investment. The exercises that it will allow you to do are really great in terms of muscle control and coordination

[@leonidescastillo7177]

You can get old inner tubes from bIke shops . I found it best to come close to the evening or near closing . In the morning every thing is already in dumpster. I bring a treat , or exchange as a thank you . They will gladly give it for free . And I also have bands but with the inner tubes you can cut / trim and customize .

[@OlivierGirard]

That’s such a great idea!!! Congrats 👏🏽

[@Perich29]

I'm a Truck driver and I got that from the bad truck seat.

[@OlivierGirard]

Yep, it's quite typical indeed. One of my early videos is about exercises for you guys: kzbin.info/www/bejne/aGqWmnuVZcuqptU

[@fasterthantaehyungsreflexe7805]

I need to study for hours and hours continuously and my left thigh bottom part hurts badly 😭😭😭 it starts from bottom of my things and reaches to my knee and then calf 😭😭😭 Please help me 😭😭😭😭😭😭

[@OlivierGirard]

I have a playlist dedicated to free workplace assessments… if you send me good pics of you at your desk, I will happily give you public advice. You can send me your pics on ogirard [at] trainyourposture.com 🔥

[@LatinoGames]

Were you able to fix your problem? I have the same pain

[@fasterthantaehyungsreflexe7805]

@@LatinoGames no 😓😓😩

[@OlivierGirard]

Have a look at this one too: kzbin.info/www/bejne/gquXeJR3oZeHhsk …

[@fasterthantaehyungsreflexe7805]

@@md.hafizrahman849 No unfortunately But I just came up with one method and it's kinda working so I use it that only I try not to sit for longer like if I am sitting for 2 hours continuously then I take a break of 5-10 minutes in which I just strech my legs and body so that I don't feel much pain.... A walk also helps so you can try this too. Thankyou 💜

[@Mahayaa]

When i told my cousins this problem they told me that i have to lose weight-

[@OlivierGirard]

Look... overweight is like a universal catalyst: it makes everything worse. But it's not the whole picture, as I show on the video...

[@olivierdurand7467]

Bonsoir Olivier. Ca serait super si vous faisiez les mêmes vidéos en français. Cordialement.

[@OlivierGirard]

Bonsoir cher homonyme ! Ce n’est pas facile de faire le travail à double, par contre mon assistante est devenue pro du sous-titrage. Si cela vous rend service, je peux lui demander de traduire celle-ci. Qu’en pensez- vous?