Have you ever experienced any strangeness after a prolonged period of sitting? Would you believe us if we said that all that sitting is taking a toll on your joints? Yes, globally numerous people suffer from arthritis pain, and this raises concern for those who spend more hours sitting. Still, do you doubt that a sedentary lifestyle can result in arthritis? Read further to understand the science behind joint health, explore how sitting might impact your body, and discover ways to protect yourself from arthritis while living in this fast-paced world.

What is arthritis?

Arthritis is nothing but a swelling and tenderness in one or more joints. The primary symptoms of arthritis include joint pain and stiffness, usually, it will be worsened with age. The two main types of arthritis include osteoarthritis and rheumatoid arthritis.

Osteoarthritis causes cartilage, the slippery and hard tissue that covers the bone ends where they form a joint, to break down. While rheumatoid arthritis is an autoimmune disease that disturbs the joints.

Further, uric acid crystals will be formed when there’s excess uric acid in your blood, which can cause gout. Other infections or underlying diseases, like psoriasis or lupus, can cause other types of arthritis. Also, the treatment options will greatly vary based on the type of arthritis. The rheumatoid arthritis treatment in Coimbatore aims to relieve your symptoms and improve the quality of your life.

Further, the most common signs and symptoms of arthritis involve the joints. Simply, based on the type of arthritis, signs and symptoms will vary:

Pain
Stiffness
Redness
Swelling
Decreased range of motion

What’s the science behind arthritis?

Arthritis is a term used to describe more than 100 joint-related diseases, and as we mentioned above, the two most common ones among them include osteoarthritis (OA) and rheumatoid arthritis (RA). The main cause of osteoarthritis is wear and tear in the joints, while rheumatoid arthritis contrasts with this, which is an autoimmune condition where the body attacks its joint tissues, also there are some remedies for rheumatoid arthritis, which will help you to get better outcomes. But both can cause pain, swelling, and stiffness, making daily movement a challenge.

Typically, arthritis is caused by factors such as age, genes, joint injuries, and lifestyle choices play a crucial role. However, the actual question is whether this sedentary lifestyle can worsen arthritis or directly lead to arthritis.

Why is prolonged sitting a problem?

In today’s world, most of us are living a sedentary lifestyle, because of work, school, or relaxation, but our time of sitting has drastically increased. But, our body’s nature is not designed for such prolonged inactivity. When sitting for a prolonged period in a poor posture can negatively impact our joints. Insufficient movement will potentially reduce circulation, and eventually, your joint tissues will become stiff.

Further, inflammation stands as a major cause of several types of arthritis. Usually, inflammation will occur as a result of injury, also chronic inflammation can cause joint damage. Notably, when sitting for a long period in bad posture will cause inflammation in your joints. Over a long period, this can result in joint stiffness and pain, symptoms commonly associated with arthritis.

How many hours of sitting is too much?

Sitting for more than 8 hours a day is considered as excessive, notably if done without frequent breaks or physical activity. Even studies too suggest that sitting for long periods, that is for 9 to 10 hours, will greatly increase the chance of developing health problems like heart disease, diabetes, and even certain types of cancers. Further, extended periods of sitting will affect posture and joint health, resulting in issues like back pain and muscle stiffness. It’s recommended to stand, stretch, and walk for a few minutes for every 30 to 60 minutes to avoid the unnecessary health effects of prolonged sitting.

What will happen if I sit for too long?

A sedentary lifestyle has a huge impact on your health, when you are sitting for long periods, your body’s metabolism will get to slow down, resulting in reduced calorie burn and potential weight gain. When overlooked, it can lead to obesity, type 2 diabetes, and heart disease.

Prolonged sitting adds more stress to your spine, neck, and hips, causing issues with posture, back pain, and stiffness in your joints. Further, it will decrease circulation, which may lead to swelling, muscle fatigue, and even blood clots, notably in the legs.

Apart from physical health effects, this sedentary lifestyle will greatly affect your mental health, this prolonged sitting has been linked to increased feelings of anxiety and depression. It’s crucial to combat this to move around, stretch, and incorporate physical activity throughout your day.

What are the side effects of prolonged sitting?

Simply, while sitting you are putting more pressure on your joints like hips, knees, and lower back. Over time, the constant compression results in wear and tear.

Hips and knees:

Your hips and knees will be flexed at a 90-degree angle when sitting, this exerts pressure on your cartilage, resulting in degeneration, notably if you are sitting for extended periods without breaks.

Spine and posture issues:

Bad sitting posture will negatively affect your spine, mainly your lumbar region will get affected. After some time, this stress on your spinal discs and joints will result in conditions like spinal arthritis.

Lower back and neck:

Your sitting posture is adding more pressure to your lower back, like if you are slouching or not using a proper chair that supports the lumbar spine. This will worsen the existing back pain and in certain cases, it may lead to spinal arthritis.

Extended periods of sitting can lead to various health effects like poor posture, and back pain, and worsens the conditions like obesity, heart disease, and diabetes. Further, prolonged sitting also reduces circulation, which causes muscle weakness, stiff joints, and also blood clots in the legs. It leads to weight gain, fatigue, and a higher chance of developing conditions like osteoporosis and arthritis. Regular movements and stretching are the keys to safeguarding your joints and maintaining overall well-being. Also, when engaging in exercise for arthritis avoid high-impact exercises, and opt for low-impact activities like swimming and cycling to reduce the symptoms.

What is the longest time you should sit?

The longest time you can sit without taking any break is generally not more than 60 minutes. After sitting for one hour, you should stand up, stretch, or walk around for a few minutes to regulate circulation, reduce muscle stiffness, and prevent health risks associated with prolonged sitting, like back pain or poor posture. Regular movement assists in mitigating the negative effects of extended sitting on your body.

Does sitting directly cause arthritis?

Now, you may think that sitting itself is a direct cause of arthritis, but the exact answer is no. Arthritis is caused by a group of factors such as age, genes, and joint injuries. Prolonged sitting is not a direct cause, also it will contribute to worsening joint health, like obesity or poor posture, both of which will increase the chance of developing arthritis.

What are the conditions linked to extended sitting?

As we mentioned before, prolonged sitting won’t directly cause arthritis, it will worsen the symptoms or even trigger related conditions like:

Osteoarthritis:

Notably in weight-bearing joints like hips and knees.

Rheumatoid arthritis:

If sitting results in prolonged inflammation.

Spinal arthritis:

Often linked to poor posture and stress in the lower back.

Certain factors that influence arthritis due to sedentary lifestyle include:

Weight gain:

Sitting will reduce calorie expenditure, and increase the risk of obesity, a well-known contributor to osteoarthritis.

Poor circulation:

Blood flow will get affected by prolonged sitting, which will stiffen your joints over time.

Muscle stiffness:

Muscles supporting the joints will become stiff due to lack of regular movement, which results in increased pressure on the joints.

Is your workstation hurting you?

Just understand that these days our workspace is not joint-friendly. Poor posture, uncomfortable chairs, and extended periods of sitting on desks can lead to desk job syndrome. Notably, prolonged sitting in a bad posture triggers joint pain. You can prevent this by using a chair with proper lumbar support, which can be a game-changer in preventing joint stiffness after sitting.

How to manage the effects of sitting for an extended period?

If you are planning to reverse the effects of sitting all day, it’s crucial to incorporate regular movement and exercise into your routine. Gradually start by taking small breaks every 30 to 60 minutes to stand, walk, or stretch, because this helps in improving circulation and prevents stiffness in your muscles and joints.

Try to strengthen your core muscles by engaging in activities like planks or pilates which will support your back and improve posture. Further, follow some stretches that benefit your hips, hamstrings, and lower back, which is crucial to relieve tightness. Also, try to incorporate a standing desk or switch between sitting and standing throughout the day, which will further minimize the impact of prolonged sitting.

Try to engage in activities such as walking, cycling, swimming, or yoga to avoid the negative health effects on your posture and spine, promoting flexibility and strength. Further, try to reach out to the best rheumatologist in Coimbatore, to ease your symptoms and get better outcomes.

How to prevent arthritis with a sedentary lifestyle?

Fortunately, there are a few steps to prevent joint issues linked with a sedentary lifestyle like:

Stretching exercise:

Try some simple stretches during the work break that helps in relieving your joint pain.

Standing desks:

This is a better alternative between sitting and standing, reducing stress on joints.

Regular movement:

Try to move around for every hour, which highly helps in boosting your circulation and reduces joint stiffness.

Tips to break the sitting cycle:

In case, you are tied to a desk, these ways will greatly assist you in breaking down the cycle:

Set some reminders to stand up and stretch every 30 to 60 minutes.
Follow some desk exercises to move your joints often.
Try to walk long during the breaks or do some light exercise.

Also, remember that when you are sitting for a long period without proper care, the long-term effects can be very intense. Persistent joint pain, stiffness, and even early onset of arthritis conditions are also possible.

How to manage the Arthritis symptoms?

In case you are sitting for a long period with pre-existing arthritis, and don’t know how to deal with this, try these joint-friendly exercises, these are the best pain relief for arthritis:

Mild stretches to maintain joint flexibility.
Engage in low-impact activities like swimming or cycling to ease joint strain.
Make changes in your diet like trying to incorporate anti-inflammatory foods.

Final thoughts:

In conclusion, we can say that a sedentary lifestyle is not the direct cause of arthritis, but it worsens your joint health and increases the risk of related conditions. Just by making minor adjustments to your daily routine like standing more frequently, using ergonomic furniture, or staying active, you can safeguard your joints and reduce the likelihood of arthritis. Always avoid sitting in your chair for a long period to avoid unnecessary joint-related issues.