Knee Pain from Office Chairs

Knee pain during office work due to prolonged sitting can be caused by various factors such as soft tissue strain around the knee joint, patellofemoral joint syndrome, knee synovitis, knee osteoarthritis, and rheumatoid arthritis. It can be improved by adjusting habits and strengthening exercises.

Causes of Pain

• Soft Tissue Strain around the Knee Joint: Prolonged sitting with the knee flexed leads to chronic strain and tension in the quadriceps femoris at the front of the thigh and the hamstrings at the back, as well as in the ligaments. This causes soreness and pain around the knee, which worsens at the beginning of activity or after maintaining the same position for a long time, and can be relieved by appropriate activity or rest.
• Patellofemoral Joint Syndrome: It is related to the imbalance of quadriceps strength and abnormal patellar tracking caused by prolonged sitting. It usually manifests as pain in the front of the knee, especially when going up and down stairs or getting up after sitting for a long time. It may be associated with factors such as an inappropriate office chair height and poor lower limb alignment.
• Knee Synovitis: Prolonged sitting keeps the knee in a flexed state, increasing the pressure between the patella and the femur. The blood circulation around the knee slows down, and the metabolism of the synovial fluid secreted by the synovium is impaired, leading to chronic inflammation, hyperplasia, and swelling. Direct exposure to air conditioning and lack of exercise resulting in insufficient muscle strength can also exacerbate the risk. Symptoms include recurrent swelling of the knee, limited joint movement with crepitus, and increased sensitivity to cold and wind, which worsens in cold conditions.
• Knee Osteoarthritis: Overweight office workers who lack exercise are more likely to accelerate the wear and tear of articular cartilage, leading to knee osteoarthritis. The pain is characterized by worsening after activity and relief after rest, and may be accompanied by joint stiffness and a sensation of friction during movement.
• Rheumatoid Arthritis: Although not directly caused by prolonged sitting, office workers who experience symptoms should be vigilant. The pain is often symmetrical, affecting both knees, and is accompanied by significant morning stiffness that usually lasts for more than an hour. Patients may also have systemic symptoms such as fatigue and low-grade fever.

Improvement Measures

• Take Regular Breaks: Get up and move around for 5 minutes every 30 to 45 minutes of sitting, and perform simple stretching exercises.
• Adjust the Office Chair Height: Keep your feet flat on the ground and your knees at approximately the same height as your hips. Avoid crossing your legs for long periods.
• Engage in Strength Training: Such as quadriceps stretching and strengthening exercises for the front of the thigh. You can also perform wall squats, straight-leg raises, and glute bridges.
• Apply Local Heat or Cold: For soft tissue strain, apply local heat to promote blood circulation; for the acute phase of synovitis, apply cold.
• Control Your Weight: Maintaining a reasonable weight can significantly reduce the pressure on the knee joint.
• Pay Attention to Your Diet: Appropriately increase foods rich in calcium and vitamin D.
• Follow Medical Advice: If the pain is severe, use relevant medications or undergo physical therapy, joint cavity puncture and fluid drainage, and drug injections under the guidance of a doctor.