Knee pain is a common complaint, particularly among older adults. Causes range widely, from improper sitting positions to specific medical conditions. So, what steps can relieve knee pain, and when is it time to consult a doctor? Find the answers in this article.

Causes of Knee Pain in Sitting Position

Experiencing knee pain while bending or extending your legs can often be attributed to arthritis (joint inflammation), tendonitis, bursitis (inflammation of the bursa, a lubricating cushion around joints), or pain near the kneecap. Knee pain while sitting is frequently linked to improper posture, prolonged sitting, or underlying health conditions.

Here are some common reasons behind knee pain in sitting position:

Sitting for Extended Periods of Time

Knee pain often appears after long periods of sitting. Research shows that a sedentary lifestyle, associated with prolonged sitting, can lead to chronic knee pain. Sitting too long can make the joints stiff, weaken knee muscles, and reduce flexibility, all of which contribute to knee discomfort.

Non-Ergonomic Seating

An ergonomic workspace or sitting posture is crucial in preventing knee pain. Factors that may contribute to knee pain include:

• A chair that’s too high or low, causing your legs to dangle and making standing difficult.
• A chair that lacks adjustability, rotation, or mobility.
• A chair without lumbar support that fails to maintain a neutral sitting position.
• Desk or computer heights that cause you to sit tensely.

Improper Sitting Posture

How you sit impacts your musculoskeletal system (bones and muscles), and poor posture can lead to knee, back, and neck pain. Sitting with your knees bent or crossed can place undue stress on the knee joints, affecting their movement range and leading to discomfort.

Arthritis

If you feel knee stiffness and pain after sitting still, it may be due to osteoarthritis or joint inflammation. Arthritis often causes discomfort when rising from a seated position. Though commonly seen in those over 50, younger people can also experience this condition.

Knee Injuries

Everyday activities, excessive knee usage, and physical activity can lead to knee injuries, causing pain when seated. Some injuries associated with knee pain in sitting position include:

• Torn meniscus and tendons
• Ligament damage
• Dislocated kneecap
• Fractures
• Bursitis
• Patellofemoral pain syndrome (PFS), also known as runner’s knee, resulting from tissue irritation or damage around the knee

Treatment for Knee Pain

Treating knee pain depends on its cause and severity, with options ranging from lifestyle adjustments to surgery.

Lifestyle Changes

Managing knee pain can include weight loss, a balanced diet, and regular low-impact exercise like walking or swimming, which help burn calories without straining the knees.

Adjusting sitting habits is also essential. Regular stretching, avoiding prolonged sitting, not crossing your legs or kneeling too long, and using a comfortable chair can significantly reduce knee pain. 

Medications

Doctors may prescribe pain relief and anti-inflammatory medications to manage knee discomfort. It’s best to consult your doctor before taking any pain medication to ensure it’s suitable for your knee condition.

Physical Therapy

For certain injuries, your doctor might recommend muscle-strengthening exercises for the knee, alongside other therapies such as electronic muscle stimulation and ultrasound treatments.

Surgery

In cases where knee pain results from severe kneecap or tissue damage, your doctor might suggest knee replacement surgery. This procedure is usually recommended for significant tissue or bone damage caused by arthritis.

If you’re experiencing knee pain while you are sitting, consider consulting a doctor or using the Ai Care app's consultation feature, available on the App Store or Play Store.

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