Joints are essential for everyday movement, allowing you to bend, twist, and stay mobile. While taking breaks from standing is important, sitting too much can actually harm your joint health. If you’re experiencing joint pain from prolonged sitting, here’s what you need to know—and how MAPS Centers for Pain Control may be able to help.
How Does Sitting Too Much Affect Joint Health?
Your body is made to move, so it contains a natural lubricant known as hyaluronic acid. This substance cushions the joints and reduces friction between the bones. When you move around, hyaluronic acid moves through your joints, keeping them as healthy as possible. If you sit for long periods of time, however, the lubricant doesn’t have as many opportunities to circulate through your skeletal system.
The lack of lubrication causes pain and stiffness, making it more difficult to move around. Additionally, sitting with poor posture puts extra stress on your muscles. If your muscles are weak, they don’t provide adequate support for your joints. You may even have to adjust your body mechanics (the way you move), resulting in even more pain. This pain often occurs in the hips, knees and lower back.
What Are the Do’s for Maintaining Healthy Joints While Sitting?
You can’t stay on your feet 24/7, but there’s no need to put up with joint pain caused by sitting for prolonged periods. Here are a few joint health tips to help you prevent discomfort.
Maintain Proper Posture
If you spend a lot of time at a desk, relax your shoulders as much as possible. Sit with your feet flat on the floor to avoid putting extra stress on your knees. Keep your elbows close to your body instead of extending your arms away from your trunk.
To prevent hip pain, sit on a well-padded chair and keep your thighs parallel to the floor. If your chair doesn’t provide enough support for your back, use a lumbar cushion to prevent slouching.
Take Frequent Breaks
Instead of sitting in the same position all day, take frequent breaks. Moving around allows hyaluronic acid to circulate through your joints. If you can’t leave the building, walk around the room at least once per hour.
Exercise Your Joints Regularly
You don’t need to run on a treadmill or lift weights for hours on end to improve your joint health. Even simple exercises can prevent pain, stiffness and swelling. Take a walk around your neighborhood, swim laps at the local pool, participate in a dance class or do a set of stretches before you go to work in the morning.
What Are the Don’ts for Joint Health While Sitting?
Now that you know what to do to improve joint health, here’s what you should avoid:
- Slouching. Slouching puts extra pressure on some of your joints, increasing the risk of long-term damage. If you have to sit down for more than a few minutes, keep your back and shoulders straight.
- Poor posture. Proper posture helps you maintain the natural curves of your spine, reducing pressure on your joints. When you sit, keep your head above your shoulders. If your feet don’t reach the floor, use a stool or a foot cushion to avoid straining the joints in your back.
- Crossing your legs. It’s okay to cross your legs once in a while, but try not to sit in that position for more than a few minutes. Sitting with your feet on the floor helps prevent knee and ankle pain.
How Can MAPS Centers for Pain Control Help with Joint Pain?
MAPS Centers for Pain Control offers several noninvasive treatments to relieve joint pain from sitting. These are just a few of your options:
- Injections. Injection-based therapy is an effective treatment for joint pain. If your pain is due to increased friction, we can inject hyaluronic acid to lubricate your joints and restore their normal function. Growth factor injections heal damaged joints naturally, reducing pain and increasing your range of motion. Steroid injections reduce inflammation to relieve pain quickly.
- Physical therapy. Physical therapy can help you strengthen your muscles, ensuring that your joints have just the right amount of support. One of our physical therapists will create a custom plan to help you overcome joint pain and stiffness.
- Bracing and supports. Bracing stabilizes painful joints, preventing further damage and making it easier to move around.
When Should You Seek Professional Care for Joint Pain?
Seek professional care if your joint pain lasts for more than a few days, or if you notice swelling or redness around the painful area. Professional pain management for joint health can help you avoid complications and get back to doing the things you live. Contact MAPS Centers for Pain Control to schedule a consultation.