Joint pain is often something we associate with age or injury, but in reality, our daily habits can quietly wear down our joints over time. Many of us unknowingly engage in activities that cause strain and discomfort, leading to long-term issues.
The good news? Small adjustments to these everyday habits can make a significant difference in protecting our joint health.
Poor Posture
Slouching or improper sitting and standing posture may seem harmless, but over time, it can place unnecessary stress on your joints. Poor posture can misalign your body, causing certain joints to bear more weight than they should.
To maintain good posture, consider the following:
- Ergonomic Chair Setups: Invest in a chair that supports your lower back and promotes a natural curve in your spine. Adjust the height so your feet are flat on the ground, and your knees are level with your hips.
- Lumbar Support: A small pillow or cushion behind your lower back can help maintain proper posture when sitting for long periods.
- Strengthening Core Muscles: Exercise like planks or bridges can help stabilise your core, improving posture and reducing the strain on your joints.
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Sitting for Long Periods
Prolonged sitting can cause stiffness and discomfort, particularly in your hips, knees, and lower back. When you sit for too long, your joints remain in a fixed position, which leads to tightness and decreased range of motion.
Every 30-60 minutes, stand up, stretch, and walk around to keep your joints mobile and avoid stiffness. Hip flexor stretches, seated hamstring stretches, and gentle backbends can help relieve tension after extended periods of sitting.
Wearing Improper Footwear
Shoes with poor arch support, high heels, or worn-out soles can misalign your body, leading to excess pressure on your knees, hips, and lower back.
To protect your joints:
- Choose shoes with proper arch support and cushioning to maintain alignment and distribute your weight evenly.
- Use different shoes for walking, running, or standing for long periods to ensure optimal support for each activity.
- Regularly check the soles of your shoes for wear and tear. Shoes with uneven wear patterns can throw your alignment off and cause joint pain.
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Overloading Joints During Workouts
Exercise is essential for maintaining joint health, but pushing your body too hard or using improper form can increase the risk of joint injuries. Overloading your joints during workouts without giving them adequate time to recover can lead to long-term damage.
Spend 5-10 minutes warming up with light cardio or dynamic stretching to prepare your joints for activity. Pay attention to your posture and movements during exercise to avoid unnecessary stress on your joints. Activities like swimming, cycling, and yoga are gentle on the joints and can be excellent alternatives to high-impact exercises like running.
Carrying Heavy Bags or Backpacks
Lugging around heavy bags or backpacks can cause significant strain on your shoulders, neck, and back, which in turn affects your joint health. Over time, carrying excessive weight on one side of your body can lead to muscle imbalances and joint pain.
Here’s how you can reduce the strain:
- Use Supportive Backpacks: Choose a backpack or laptop back with padded straps and a supportive back panel. Distribute the weight evenly between both shoulders to minimise joint strain.
- Declutter Unnecessary Items: Regularly go through your bag and remove anything you don’t need to lighten the load.
- Optimise How You Carry: If possible, switch to rolling luggage or divide the weight between multiple smaller bags.
Skipping Warm-Ups and Cool-Downs
Many people skip warm-ups and cool-downs during workouts, not realising how important they are for joint health. Skipping these crucial steps can lead to stiff, overworked joints, increasing the risk of injury.
To prevent joint pain and stiffness, include dynamic stretches such as leg swings, arm circles, and lunges to increase blood flow and prepare your joints for movement. After your workout, perform gentle stretches like hamstring stretches, shoulder rolls, and calf stretches to ease muscle tension and prevent stiffness.
Our joints play a crucial role in our daily lives, and it’s easy to overlook the impact of our everyday habits on their health. By making small adjustments—whether it’s improving posture, wearing proper footwear, or warming up before exercise—you can significantly reduce joint pain and preserve your joint health for the long term. If you’re experiencing joint pain, contact Adelaide orthopaedic surgeon Dr James McLean for expert care of shoulder and upper limb joint conditions.