National Bone and Joint Day 2025: Doctor shares 7 mistakes employees in desk-bound jobs make that damage knee joints

By Admin

04 Aug, 2025

Observed on August 4 every year, National Bone and Joint Day is a timely reminder for all of us especially desk-bound professionals to prioritize musculoskeletal health. As the digital age continues to redefine workspaces, more employees find themselves glued to screens, seated for long hours, with minimal movement throughout the day. This sedentary lifestyle, while seemingly harmless, is silently damaging our joints, especially the knees.

Orthopaedic expert Dr. Amyn Rajani, Consultant Knee, Shoulder & Hip Surgeon at Breach Candy, PD Hinduja, and Saifee Hospitals, highlights the urgent need for proactive care in work environments. “Technology has made work easier but also more sedentary. I frequently see young professionals suffer from early-onset knee pain, back stiffness, and even vitamin D deficiency due to their lifestyle choices,” says Dr. Rajani.

To mark National Bone and Joint Day 2025, let’s reflect on 7 common mistakes that employees in desk-bound jobs make that damage knee joints, and how to avoid them:

1. Sitting for Long Hours Without Movement

Remaining seated for long stretches reduces blood flow and stiffens muscles and joints.
Tip: Walk at least 50 steps every hour. Set a timer to stand up every 60 minutes and take a 5-minute walking break.

2. Poor Posture at the Workstation

Slouching or leaning forward stresses your spine and knees over time.
Tip: Use an ergonomic setup screen at eye level, feet flat, elbows at 90 degrees. Stretch at least 7 times during an 8-hour shift.

3. Ignoring Desk Exercises

Skipping movement throughout the day leads to muscular tension.
Tip: Try desk yoga spinal twists, forward bends, and seated stretches can significantly improve flexibility and circulation.

4. Vitamin D Deficiency

Lack of sunlight in office spaces is a key reason for weakened bones.
Tip: Get your vitamin D levels checked regularly. Consider safe sun exposure or supplements as advised by your doctor.

5. Wearing the Wrong Footwear

High heels or unsupportive shoes negatively affect posture and joint health.
Tip: Choose supportive footwear with soft cushioning. Men should pick shoes with a wide toe box, especially for long-standing periods.

6. Neglecting a Bone-Healthy Diet

A poor diet leads to weakened bone and joint health.
Tip: Incorporate calcium and protein-rich foods like paneer, lentils, eggs, almonds, sesame seeds, and flaxseeds.

7. Skipping Regular Exercise

Inactivity weakens muscles around the joints.
Tip: Move for at least 25–30 minutes daily whether it’s brisk walking, cycling, yoga, or strength training. Movement is medicine.