If you’re one of the estimated 25% of Americans with chronic knee pain, you know that spending long days sitting at a desk can exacerbate your symptoms. But standing up all day or overhauling your workstation isn’t always realistic either. So, what can you do?
At LiveWell Pain Management, interventional pain management physician Nora Taha, MD, regularly helps patients who struggle with knee pain at their desk jobs, providing practical tips for managing symptoms during the day.
Read on to learn why sitting can hurt your knees and how to optimize your office for a more productive and pain-free experience.
If you suffer from chronic knee pain, you might assume sitting is the best way to relieve pressure and reduce irritation. And while it’s true that sitting takes weight off certain joints, it can also tighten up your hip flexors and hamstrings, which can alter your posture and shift that strain to your knees.
Speaking of poor posture, sitting tends to make it worse. For example, if your workspace isn’t ergonomic, you may slouch or lift your feet off the floor, causing even more strain. This is uncomfortable for everyone, but if you have an underlying medical condition such as arthritis, your symptoms may become even more noticeable.
The good news is that even if you need to sit most of the workday, small adjustments to your office can help take pressure off your knees and make things more comfortable. Since everyone has unique needs, here are three simple suggestions to help you get started:
When something is ergonomic, it’s easier to use comfortably and less likely to strain your musculoskeletal system. Creating an ergonomic workspace is one of the best ways to reduce knee pain, and it’s relatively easy, too.
To get started, focus on how you sit. Adjust your chair’s height so your knees are aligned with, or slightly lower than, your hips. Next, make sure your knees form a 90-degree angle when sitting, and keep your feet flat on the floor. If you have short legs and your feet dangle, a foot rest can help.
In addition to paying attention to how you sit, use a chair with adequate back and knee support. Likewise, adjust your computer monitor so it’s at eye level, which can help prevent slouching and keep your head and neck aligned.
Since sitting for long periods increases the risk of muscle tension, it’s important to regularly get up and move around. We recommend standing every 60-90 minutes and doing gentle stretches that focus on your legs and hips.
For example, a standing quad stretch, which involves bending one of your knees, grabbing your foot, and bringing it toward your glutes until you feel a nice stretch in the front of your thigh, is an easy and effective way to increase circulation and reduce tension.
If sitting makes your knee pain unbearable, talk to your boss about using a standing desk or substituting sit-down meetings with walking ones instead. The goal is to move your body regularly to reduce stiffness and discomfort.
Ergonomic changes and regular breaks can make knee pain more manageable, but they won’t necessarily fix the problem altogether. As a result, you may need to take additional steps to keep your knees happy.
For example, wearing supportive shoes can make it easier to move comfortably, and drinking water throughout the day can help support joint health and lubrication. You may also benefit from placing a small pillow or cushion under your knees to provide more support.
Additionally, keep over-the-counter (OTC) pain medication, like ibuprofen, in your desk for when symptoms are especially bothersome.
Most knee pain improves with conservative treatments and lifestyle changes, but if your symptoms continue or keep you from activities you love, more specialized treatment may be necessary. After discussing your symptoms, completing an exam, and reviewing diagnostic imaging, we can make personalized recommendations to manage your knee pain once and for all.
If knee pain is making your desk job miserable, contact Dr. Taha today. She can pinpoint the cause of your pain and make recommendations that prevent it from worsening.
Call the nearest LiveWell Pain Management office in Elmwood Park, Englewood, or Paramus, New Jersey, or request an appointment online.
