Doctors Are Begging You to Stop This Common Daily Habit—It’s Ruining Your Joints

Beth Ann Mayer

11 March 2025 at 7:00 am·7-min read

Nagging or new joint discomfort is a pain, both literal and figurative, that can affect your ability to work out, work or otherwise move.

Sometimes, joint pain is a red flag for arthritis, something the CDC reported that 16.1% of U.S. adults over 18 (and almost 22% of women) had in 2022. Other times, it's a sign that your daily habits need changing so that you can protect your joint health. (And sometimes? It's a sign of arthritis and poor habits for joint health.)

"Poor habits can lead to joint strain, pain, or even long-term damage," explains Dr. Timothy Gibson, MD, a board-certified orthopedic surgeon and medical director of the MemorialCare Joint Replacement Center at Orange Coast Medical Center. "By being aware of these impacts, [people] can make informed choices to protect their joints, maintain mobility and improve overall quality of life."

One part of your routine that might seem like a great way to protect your joints may be destroying them. Doctors shared the sneaky-worst daily habit for joint health, what to do instead and who to call when you need more support.

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The Surprisingly Bad Joint Health Habit

You may want to sit down for this one—or actually, on second thought? Maybe not!

"Sitting for long periods puts stress on the lower back," says Dr. Ramil S. Bhatnagar, MD, the Department of Orthopedic Surgery chairman and division of Spinal Surgery chief at Hackensack Meridian Jersey Shore University Medical Center.

You may frequently sit to relieve or prevent joint pain (or because you have a desk job—we'll get to that one). However, doctors agree that sitting constantly and for a long time can have the opposite effect.

"Sitting might seem relaxing, but it can actually cause issues for the joints," Dr. Gibson says. "Prolonged sitting can lead to poor posture, resulting in extra pressure on the spine and joints, particularly the hips and knees."

Dr. Gibson adds that sitting too long can trigger muscle tightness, especially in the hip flexors and hamstrings. This tightness can lead to imbalances and more stress on your joints.

"This is because while we are seated, we are generally not engaging our core and paraspinal muscles," adds Dr. Andrew Carbone, MD, an orthopedic surgeon at Orlando Health Jewett Orthopedic Institute.

Doctors have one more pain point with a sedentary lifestyle.

"Lastly, lack of movement with prolonged sitting will lead to weight gain, which increases the load on weight-bearing joints. These issues will eventually lead to excessive strain and joint pain," explains Dr. Anthony Giuffrida, MD, a board-certified interventional spine and pain management specialist at Cantor Spine Center.

How to Get More Movement Into Your Day (Even With a Desk Job)

1. Schedule movement.

It's easy to get into a flow or become immersed in whatever you're bingeing on Netflix. Before you know it, you've been sitting for hours (and likely feel a bit stiff). Make use of your Smartwatch (or phone).

"Set your watch alarm to go off every 45 and get up and walk around the office," Dr. Giuffrida suggests. "Walking will help decrease muscle stiffness while improving mood and blood flow."

2. Incorporate other small movements .

Walking around the office is another excellent way to protect joint health. However, you can incorporate other small movements that only require you to stand up beside your desk.

"Squats, lunges and other lower body stretches and exercises can be very powerful when done multiple times per day during each break," Dr. Carbone explains. "These exercises keep your core, glutes and back engaged and active."

3. Do chair exercises.

You don't even need to stand to move. Dr. Giuffrida recommends working in some chair exercises into your daily routine.

"Seated leg and arm raises can be performed in five to 10 minutes without leaving your desk," Dr. Giuffrida says.

4. Use an adjustable standing desk.

Standing desks are a TikTok-favorite trend that doctors can get behind.

"[Using] an adjustable standing desk at your workstation...will allow you to switch from sitting to standing throughout the work day, relieving pressure on the lower back and promoting better posture," Dr. Giuffrida says.

However, quick bonus tip: "Always remember to wear good footwear and have a standing pad to give comfort while standing at your desk," Dr. Giuffrida stresses.

5. Practice good posture.

Make sure you're focusing on your core and posture while seated.

"When sitting, focus on keeping your spine straight, shoulders back, core tight and engage both your anterior and posterior chain muscles," Dr. Carbone says. "This can act to relieve stress on the joints as well as double as an isometric core exercise."

Other Ways to Improve Joint Health

1. Exercise for 30 minutes daily.

Even half an hour of regular exercise followed by a day of sitting can stress out the joints. However, doctors recommend that you still log those 30 minutes of physical activity.

"Exercising at least 30 minutes a day, three times a week, is important for joint and spine health," Dr. Bhatnagar says. "Walking, stretching and core strengthening are as good as any exercise to preserve joint and spine health."

2. Perform single leg arm and leg exercises.

Squats and bicep curls with both arms are great ways to "optimize" your time. However, incorporating exercises that focus on one side at a time can also be beneficial.

"We all have a strong side and a weaker side," Dr. Carbone points out. "When we do anything in life, whether exercise or a functional motion, our tendency is always to use our stronger side. When exercising, focus on doing single leg or single arm exercises, which allow us to address these imbalances."

3. Stop bending at the waist when lifting.

Lifting correctly—whether it's weights, groceries or a toddler—is crucial. However, many people aren't lifting in a way that supports their joints.

"When lifting, people bend at the waist rather than the knees, which can place undue stress on the lower back and knees," Dr. Giuffrida says. "Proper lifting involves bending at the knees, engaging your core and lifting with your legs."

4. Look up from your phone!

Doomscrolling and other phone habits aren't just poor for mental health. It can also do a number on your joints.

"Constant texting or phone use puts undue strain on your neck," Dr. Bhatnagar warns. "Limit activity to at most 30 minutes, or lift the phone to eye level for extended phone use."

5. Check your baggage

A large shoulder bag may fit all of life's necessities, but it may not fit your goals of nixing joint pain.

"Instead of carrying a heavy bag, find an ergonomic backpack or a bag with padded straps to distribute weight evenly," Dr. Gibson says.

When to Get More Support for Joint Health — And Who to Call for Help

Sometimes, lifestyle tweaks aren't enough to support your joint health. Dr. Gibson notes that signs it's best to call a professional include:

Persistent joint pain that does not resolve in a timely manner
Swelling
Stiffness
Reduced range of motion

"If these symptoms interfere with daily activities or do not improve with rest and self-care, it is important to seek medical advice for a proper diagnosis and treatment plan," Dr. Gibson says.

Dr. Gibson says healthcare professionals, such as orthopedic surgeons, rheumatologists or physical therapists, are your best bets.

"These specialists can provide a thorough assessment to help you make a definitive diagnosis," Dr. Gibson says. "A specific treatment plan can then be tailored to help you maintain your joint health."

Up Next:

Sources

"Arthritis in Adults Age 18 and Older: United States, 2022." CDC.
Dr. Ramil S. Bhatnagar, MD, the Department of Orthopedic Surgery chairman and division of Spinal Surgery chief at Hackensack Meridian Jersey Shore University Medical Center
Dr. Andrew Carbone, MD, an orthopedic surgeon at Orlando Health Jewett Orthopedic Institute
Dr. Timothy Gibson, MD, a board-certified orthopedic surgeon and medical director of the MemorialCare Joint Replacement Center at Orange Coast Medical Center
Dr. Anthony Giuffrida, MD, a board-certified interventional spine and pain management specialist at Cantor Spine Center.