Sitting all day? How to reduce joint pain at work

Published 2 Min Read

A woman rubs her neck and has her other hand on her lower back; she sits at her desk in her sunlit living room, turned away from the camera in discomfort.
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Working eight or more hours a day can be hard on someone’s best day, but if they’re suffering from chronic joint pain, work can become unbearable. 

According to the National Health Interview Survey, an estimated 53.2 million Americans have been diagnosed with some form of arthritis, gout, lupus or fibromyalgia, which typically involve physical discomfort at the joints as well as inflammation. Desk workers, who likely sit for hours on end, may find themselves suffering from joint pain without any specific diagnosis since prolonged sitting affects blood circulation, causing joint inflammation. 

Dr. Poonia recommends maintaining a healthy body weight — but that doesn’t mean rushing to constrictive diets. While one’s weight doesn’t tell the whole story of their health, low-calorie diets and extreme exercise can lead to the body lacking essential nutrients for their bones and muscles. Yet if they find that their current weight is putting too much pressure on their joints, they may need to consider cutting back on certain foods. Notably, too much sugar, fat found in processed foods and refined carbs are known to cause further joint inflammation. 

Read more: How managers can combat stress in the workplace

Deanna Cuadra
Senior Reporter

Deanna Cuadra is a senior reporter at Employee Benefit News. Her work covers healthcare, U.S. policy and reform, challenges faced by women and parents in the workplace and innovation in work culture … Read full bio


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