Why Sitting Too Much is Bad for Your Joints

According to the National Institute of Health (NIH), 16% of people around the world have knee osteoarthritis (OA) — a condition that is among the leading causes of chronic pain. While joint pain might seem like a minor inconvenience at first, it’s important to seek medical attention, especially when the pain starts interfering with your daily activities. Addressing joint issues early is key to preventing further decline in mobility.

When someone is experiencing joint pain, the natural instinct may be to reduce movement to avoid discomfort. However, research and clinical experience show that prolonged inactivity can actually worsen joint pain and function.

Dr. Nina Cha, Vice President of Clinical Services at AposHealth, has seen it firsthand: inactivity can increase pain and worsen mobility issues. “When you sit for long hours, your joints — especially in your hips, knees, and lower back — can become stiff, making movement more difficult and uncomfortable,” she says.

How inactivity affects joint health

“Though sitting itself may not directly increase pressure on the knee joint, remaining in a flexed, static position for long periods can contribute to joint stiffness and surrounding muscle weakness,” Dr. Cha says. “This, in turn, can lead to imbalance, instability, and discomfort when you begin moving.”

Dr. Cha also warns of the consequences of long periods of inactivity on your muscles. “Sitting too much weakens the muscles that support your joints, leading to imbalances that can contribute to pain and discomfort,” she adds.

A lack of movement can also contribute to joint pain by causing poor circulation. “Movement helps keep synovial fluid — your body’s natural lubricant — flowing,” explains Dr. Cha. “Sitting for long periods reduces circulation, which can lead to achy joints and even swelling.”

While many people turn to painkillers to help cope with joint pain, it is essential to note that these are only short-term solutions that mask the symptoms of the pain without doing anything to fix the underlying issue. Instead, you must strengthen your body and pay attention to how you move, as addressing movement patterns and joint function is key to long-term relief.

Using movement to improve joint pain and function

According to Dr. Cha, the first step in improving your joint health is to move. “Get up every 30-60 minutes,” she says. “Walk, stretch, or do a few squats to keep your joints happy. Whether you’ve been sitting all day or standing still, breaking that static posture is essential.”

However, staying active doesn’t require you to participate in high-intensity workouts every day. Dr. Cha suggests emphasizing low-impact activities that incorporate joint-friendly movements, such as walking, cycling, or swimming. These activities can help keep joints healthy and active without causing unnecessary strain, as they encourage the type of movement people need to stay optimally mobile.

You should also strive to maintain a healthy weight, which lowers your risk of joint pain and other mobility complications. Weight and joint health are inextricably connected, so extra weight puts more stress on your knees and hips, increasing the risk of joint pain and conditions like OA. Indeed, the Arthritis Foundation estimates that being just 10 pounds overweight can put as much as an extra 15 to 50 pounds of pressure on your joints.

Taking A Whole-Body Approach

“Your joints don’t work in isolation,” says Dr. Cha. “They’re supported by muscles, tendons, and ligaments. Weak or imbalanced muscles can increase strain on your joints.”

For example, strengthening your quadriceps and hamstrings can provide better support for your knees, while improving your core strength helps reduce stress on the lower back. Additionally, gait and posture play critical roles in joint health.

“Poor walking mechanics can lead to increased wear and tear on your joints over time,” explains Dr. Cha. “That’s why it’s important to address not just pain but how you move, as well.”

Devices such as Apos, which is FDA-cleared for treating knee osteoarthritis symptoms, can help. “Apos is designed to retrain gait and reduce knee pain by adjusting how pressure is distributed through the lower body during movement,” Dr. Cha explains. Clinical studies have shown that patients using Apos report improved function and reduced pain.

If you're living with joint pain, remember that movement is medicine. Staying active, even in small ways, can help preserve joint function, reduce discomfort, and improve your overall quality of life.

As Dr. Cha emphasizes, “Addressing how you move, strengthening the muscles that support your joints, and staying consistent with low-impact activity can make a major difference over time.”