Joint Pain from Sitting All Day? 4 Tips From An Orthopedic Surgeon
Have you ever finished a long day at your desk, gotten up to move, and felt like your hips or knees were stuck?
Maybe your lower back aches after a long meeting or your legs feel stiff after a long drive home. Sitting for hours at a time is something many of us do without thinking, whether it is for work, school, or even relaxing at home watching TV. But over time, staying in one position can make your joints ache and your muscles tighten.
Orthopedic surgeon Dr. Couch shares four simple ways you can help relieve and prevent joint pain caused by prolonged sitting.
4 tips to minimize pain
#1: Take Stretch Breaks
Stretching is one of the easiest and most effective ways to fight stiffness from sitting all day. Dr. Couch recommends taking time to stretch during the day and setting aside about 30 minutes at night for gentle stretches.
This does not mean you need a fancy routine — even simple stretches for your back, legs, and hips can make a big difference. Stretching helps keep your muscles loose, improves blood flow, and allows your joints to move more freely. Over time, this can prevent discomfort from coming back.
#2: Move Around More
Your body is built to move, not to stay in one position for hours. If you can, stand up and walk around every hour. It could be as simple as walking to refill your water bottle, stepping outside for fresh air, or pacing during a phone call.
These small movements help your joints by changing the way your muscles are being used. Even a couple of minutes of walking can help relieve pressure, increase circulation, and give your body the reset it needs.
#3: Try a Standing Desk
If your workplace allows it, switching to a standing desk or an adjustable desk can help break up long periods of sitting. Standing changes the angle of your hips and spine, which can take pressure off sore spots.
You do not have to stand all day; even alternating between sitting and standing can give your muscles and joints a much-needed break. Over time, this simple change can reduce stiffness and make you feel more energized.
#4: Use a Foam Roller at Home
A foam roller is a simple tool that can help release tight spots in your muscles, especially in your hips, thighs, and legs. Rolling over these areas may feel a little uncomfortable at first, but it helps loosen muscles and improve flexibility. Just a few minutes a day can help reduce the aches that build up from sitting too long. It is like giving your muscles a mini massage, which can help you feel more comfortable and relaxed.
If you are not sure which stretches are best for you, the American Academy of Orthopedic Surgeons has helpful diagrams and guides online. And if these tips do not fully relieve your pain, Dr. Couch can create a plan that fits your needs and helps you feel your best.
When Should You See a Specialist?
It is normal to feel a little stiff after sitting for a long time, but if your pain does not go away after stretching and moving, it might be time to see a specialist. You should also make an appointment if:
Your pain keeps coming back, even with regular breaks and exercise
The stiffness is getting worse over time
You notice swelling, tingling, or weakness in your legs
Sitting or standing for even short periods causes discomfort
Seeing a specialist early can help prevent the problem from getting worse and can get you on the right path to feeling better. Dr. Couch can help find the cause of your pain and guide you toward the most effective treatments for lasting relief.
Take the First Step to a Pain-Free Workday
Joint pain should not be something you just live with. If you have tried stretching, movement, and other simple fixes without lasting relief, it might be time to get expert help. Dr. Couch begins accepting patients in mid-August, with appointments starting September 2. He will work with you to understand your pain, find the cause, and create a plan to help you move more comfortably.