Types of pain
Common causes of knee pain at work include:
1. Tight/weak thigh muscles
2. Pinching of nerves in the lower back
3. Prolonged sitting
Keeping your thigh and lower back muscles relaxed is an important part of avoiding these conditions or reducing the pain you experience. Your knees will experience less strain when your thigh muscles are relaxed, and stretching along with a proper workstation layout will help to achieve this.
Prolonged sitting can also cause knee pain because knee muscles are prone to weakening when we sit for long periods. This causes the knee joint to move incorrectly, causing pain. Moving and exercise ensure that the knee is positioned correctly, helping your knee to move like it should.
You can click either “More stretching solutions” or “More workstation solutions” to jump to specific content, or you can scroll down and read it all.
Stretches
Important!
If you have had or are suffering from an injury or conditions in which certain movements or exercises might be contra-indicated, please consult a medical professional before attempting any of these exercises. Stretches should never be painful. If you experience discomfort, please consult a medical practitioner.
All stretches should be performed slowly and carefully and should be held for 30 seconds.
Outer Thigh and Buttock Stretch
Cross one leg over the other.
Pull your knee towards your opposite shoulder.
You should feel the stretch on the outside of your thigh.
Hold for 30 seconds.
Repeat 3 times.
Outer Thigh and Central Buttock Stretch
Rest your ankle on your opposite knee.
Lean forwards at the hips.
You should feel the stretch in your buttocks and outer thighs.
Hold for 30 seconds.
Repeat 3 times.
Workstation Solutions
One of the most common kinds of injuries at work is an overuse injury, also known as a repetitive strain injury. Your body can heal, but it can also be pushed past its limit. An incorrect workstation setup places your body in positions that make it work harder or that don’t give it a chance to rest. The main goal is to support your body in all the right places and keep it in a neutral position.
When it comes to knee pain, the position of the upper body and use of a backrest are vital. Check if your setup matches the following setup tips to help reduce strain in your knees.
Sitting Angle
What it affects
Muscle tightness in the hips/thigh
Setup steps
1. Sit as far back in the chair as possible so that the backrest supports your back.
2. Lock the backrest in its most upright position if you haven’t already.
3. Relax into the backrest. This will put you in a slight recline.
4. Avoid leaning forward or sitting bolt upright.
Place something under your feet if this position raises your feet off the floor. Your knees can be slightly lower than your hips, as long as you don’t feel the seat is pushing into the underside of your thigh. Otherwise, aim to get your knees the same level as your hips.
*Note: Try to avoid working in an extended recline. Although this will help to relax your hip joint, it will create pressure in your neck, shoulders, and upper back over time. Please ask for advice using our “Ask an Expert” page if you work with very large (> 32”) monitors or multiple monitors in a vertical/quad array etc.