3 ways to prevent joint pain from disrupting your day

Sitting all day? How to reduce joint pain at work

June 4, 2024 2:00 PM

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.

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.

Regardless of the cause, joint pain harms employers and employees alike: A study by Johns Hopkins University estimates that joint pain costs employers well over $300 billion dollars in lost productivity, outdoing heart disease, cancer and diabetes.

While joint pain management comes down to personal lifestyle changes, employers do have a vital role to play in helping workers, underlines Dr. Amit Poonia, a pain management specialist at the Interventional Pain Management and Ortho-Spine Center based in New York and New Jersey. Creating a healthy work environment requires a variety of solutions and tools.

"Make sure that your employees have access to the correct equipment in the office," Dr. Poonia says. "This means making sure they have a swivel chair that moves and rolls easily, and an ergonomic keyboard and a mouse that is designed to keep your hands and arms in a neutral position."

Employers can also offer benefits that focus on diet, exercise and stress management, all of which help mitigate joint pain. Whether it takes the form of robust mental health care support, gym perks, access to nutritionists or more, employees could benefit from wellness programs that don't necessarily have anything to do with joint pain specifically, notes Dr. Poonia.

Here are three ways to manage joint pain that employers and employees should be aware of:

Find a happy medium for your diet

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.

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Dr. Poonia encourages people to do their best to incorporate the five major food groups (fruits, vegetables, grains, dairy and protein), paying extra attention to foods with calcium, vitamin D and iron for bone health. Smoking should be avoided at all costs, not just for the sake of one's lungs, but because it can cause inflammation in the entire body.

Strength and flexibility is key

Exercises that include weights, resistance bands or using one's own body weight against them (like those practiced in traditional pilates) can help those with joint pain strengthen muscles that are meant to support and protect their joints. Aerobic exercises like walking, cycling and swimming can also help build up muscle groups and improve blood circulation. But don't forget about flexibility: Dr. Poonia stresses that stretching is key to ensuring the patient can recover from their exercises and avoid stiffness and further injury.

As for all-day desk sitters, Dr. Poonia asks that they make time to move.

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"Those working in an office sitting down, we would recommend getting out of your chair every 20 to 30 minutes and having a little walk around, as well as re-adjusting your seating position," she says. "This can help combat fatigue and stiffness."

Stress hurts

While no one can stop the feelings of stress altogether, Dr. Poonia points out that it can worsen joint pain. Taking advantage of mental health benefits and improving diet and exercise habits can help lower everyday stress, while a flexible, accommodating work environment can make even stressful work moments manageable.

"Stress can affect the body's immune system, which can cause inflammation," says Dr. Poonia. "To reduce stress, we recommend yoga, meditation and other mindfulness techniques. It is also important that employees have the option to apply for reasonable accommodations; this includes ensuring the workplace is accessible, providing ergonomic workstations and equipment and modifying schedules and being open to leave when necessary."