SITTING TOO LONG CAUSE KNEE PAIN

The current work culture has led many people to spend excessive amounts of time sitting during work, events, studying, using computers, or smartphones, or watching television at home.

What’s considered a long time to sit?

• Harvard Medical School suggests that sitting for more than 6 to 8 hours a day is potentially bad.

The main causes of knee pain during sitting are:

• Prolong sitting in a position where the legs are folded, tucked under you or crossing your legs.
• The time you are sitting is more than your usual sitting time.
• The design and the position of the furniture you are sitting on such as the chair is too low.
• Other underlying health conditions such as arthritis.

Sitting too long cause certain muscle to be very tight and certain muscle to de-activate and become weak. As results, the person will get muscle imbalance which can lead to discomfort and further injuries. What can we do to avoid this condition if our daily living need us to sitting in a long period? Workstation/ home ergonomics and good practice

What population of people likely to have this problem?

A. Office worker

1. Select an ergonomic chair that properly supports your spinal curves.
2. Set the height of your chair so when your feet are resting flat on the floor, your thighs are parallel to the floor.
3. Consider a footrest if you can’t adjust chair height properly, or if the height of your desk requires you to raise your chair beyond where you can rest your feet flat on the floor.
4. Your desk should allow clearance for your knees, thighs, and feet.
5. Get up to stretch and move every 30 to 60 minutes.
6. If you have knee pain while sitting, you might also consider a standing desk.

B. People working/ stay at home

1. Always change position during playing phone, watching television or using computers. Don’t be in the same position too long.
2. Adjust the height of working station such as at your cooking preparation table, gardening stools.
3. Stretch and strengthen your muscles.
4. Don’t lie down with a pillow under the knees for too long.

Here are some lower body stretch and strengthening exercises to avoid knee pain.

1. Calf stretch 2. Quadriceps stretch 3. Hamstring stretch 4. Heel raise 5. Hamstring curl 6. Leg extensions

If you’ve been diligently exercising but your knee problem persists, it’s time to take action. Ignoring ongoing discomfort can lead to more serious issues down the road. Visiting a physiotherapist can provide you with a tailored assessment and targeted treatment to address the root of the problem.

So don’t let pain hold you back from enjoying your activities, contact us Your Physio Sdn Bhd to treat your knee problem immediately.