Have you experienced any discomfort after sitting for a longer period? Would you believe it if we said that all that sitting is taking a toll on your joint health? Yes, research reveals that worldwide numerous people suffer from arthritis and sitting for long hours is one of the causative factors for arthritis.

However, our bodies are not designed for such extended inactivity. Sitting for a long time in bad posture can cause inflammation and negatively affect your joints. Additionally, lack of movement can decrease circulation, and eventually, joint tissues will become stiff.

Read this article to understand how sitting impacts your health and discover effective ways to prevent arthritis.

Understanding Arthritis

Arthritis, a condition that causes inflammation and stiffness in the joints, has several types and numerous causes, including genetic predisposition, injury, and autoimmune conditions. However, research suggests that lifestyle factors—like sitting too much—may also play a role in joint health and arthritis development.

Osteoarthritis

Osteoarthritis (OA) is the most common type of arthritis and results from wear and tear on the joints over time. While OA is traditionally linked to age, injury, and repetitive joint use, studies suggest that inactivity can also contribute to joint degeneration. When joints are not moved enough, the cartilage doesn't receive adequate nutrients and lubrication, making it more vulnerable to wear and tear.

Inflammation from Sedentary Behaviour

Prolonged sitting has been associated with increased markers of inflammation in the body. Chronic inflammation is a known risk factor for arthritis, particularly rheumatoid arthritis (RA), an autoimmune form of arthritis. While sitting alone doesn’t cause RA, inactivity and poor circulation can exacerbate inflammatory responses, potentially worsening symptoms.

Joint Strain/ Misalignment

Sitting with poor posture can lead to misalignment of the spine and hips, creating strain on nearby joints. Misaligned joints are more susceptible to uneven wear, which can accelerate degeneration and potentially lead to conditions like OA.

Also Read: World Arthritis Day: Simple And Effective Tips To Manage Joint Pain

How Prolonged Sitting Affects Specific Joints

Different joints are impacted by prolonged sitting in unique ways, and each joint has specific risks associated with sedentary behaviour:

Knees: Sitting places the knees in a flexed position, which can lead to stiffness over time. Lack of movement reduces synovial fluid production (which lubricates the joints), increasing the risk of osteoarthritis.

Hips: When you sit, your hip flexor muscles shorten and tighten, leading to imbalances in the hips. This imbalance can place stress on the hip joints, potentially contributing to hip osteoarthritis.

Spine: The spine endures compressive forces during sitting, especially when posture is poor. Prolonged spinal compression may accelerate the degeneration of intervertebral discs and facet joints, leading to arthritis-like symptoms.

Tips to Reduce Sitting Stress

While sitting is inevitable for many people due to work nature, there are ways to mitigate its impact on your joints. Here are some effective tips:

Take Frequent Breaks

Stand up and move around every 30 minutes to an hour to promote blood flow and relieve joint compression. Gentle stretching or short walks can keep muscles active and support joint health.

Practice Good Posture

Sit up straight with your back supported, shoulders relaxed, and feet flat on the floor. Avoid crossing your legs, as this can lead to hip misalignment.

Also Read: National Bone And Joint Day: 7 Vital Diagnostic Tests That Assess Bone And Joint Health

Strengthen Muscles

Regular strength training, particularly for the core, hips, and legs, can improve joint stability and reduce stress on joints during daily activities.

Use Ergonomic Support

Invest in an ergonomic chair that supports your spine, hips, and arms. Adjust your desk and monitor to encourage good posture and reduce strain on your neck and back.

Stretch Regularly

 Incorporate stretches into your day to counteract stiffness and improve your range of motion. Focus on stretching the hips, hamstrings, lower back, and shoulders to relieve tension.

Maintain a Healthy Weight

Excess weight can put additional strain on weight-bearing joints, increasing the risk of arthritis. Regular exercise and a balanced diet can help manage weight and support joint health.

Conclusion

While sitting stress and strain alone may not directly cause arthritis, they can accelerate joint degeneration and contribute to symptoms like stiffness and inflammation. Over time, these factors may increase the risk of developing or worsening arthritis. Taking proactive steps to reduce sitting stress, improve posture, and support joint health can play a significant role in preventing joint issues and improving quality of life.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile:

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

References:

Daily Sedentary Behavior Predicts Pain and Affect in Knee Arthritis

Ruixue Zhaoyang 1,✉, Lynn M Martire 1,2

https://pmc.ncbi.nlm.nih.gov/articles/PMC6546935/

https://www.arthritis.org/health-wellness/healthy-living/emotional-well-being/stress-management/how-stress-affects-arthritis