"I'm in pain, so I stop moving. I stop moving, so I'm in even more pain."
This paradox is the reality for 10 million French people suffering from osteoarthritis, according to AFLAR.
While for a long time it was believed that rest protected worn cartilage, this is no longer the case. Science has shown that sedentary lifestyles are one of the causes of osteoarthritis.
In this article, we explain why inactivity is an accelerator of joint degeneration and give you the keys to stay active and preserve the health of your joints.
So, ready to get moving to fight osteoarthritis?
Osteoarthritis and sedentary lifestyle: an often underestimated link
What is osteoarthritis?
Osteoarthritis is a painful joint disease linked to cartilage wear.
Progressive degradation of cartilage
The problem, if there is cartilage degeneration, is that it no longer acts as a shock-absorbing cushion between the bones. And when the bones in the joints rub, it hurts!
The first symptoms of osteoarthritis, after pain, are stiffness that prevents movement, and then, eventually, a loss of mobility.
Knees, hips, hands, and the spine are the areas most affected by osteoarthritis.
Osteoarthritis ≠ inevitable aging
Even if osteoarthritis is a disease that increases with age, it does not only affect seniors. Younger people can be affected depending on the lifestyle they adopt.
Factors that increase the risk of osteoarthritis include:
- Overweight
- Intense sports activity
- Previous traumas
- Heredity
- Repetitive movements
- Sedentary lifestyle
Science has clearly established a link between osteoarthritis and sedentary lifestyles. In this American study from 2017, researchers, by comparing traces of osteoarthritis on ancient and modern skeletons (from prehistory to the present day), found that knee osteoarthritis (gonarthrosis) has more than doubled since the mid-20th century.
The reason? The aging population, but also the increase in obesity. However, at equivalent age and weight, modern individuals showed more osteoarthritis. Researchers therefore concluded that recent lifestyle changes, including a decrease in physical activity and increased sedentary behavior, were the main cause.
What is meant by sedentary lifestyle?
We often talk about the harms of a sedentary lifestyle for our health, but what exactly do we mean by this term?
Sedentary lifestyle refers to waking hours spent sitting or lying down: in bed, at the table, at the office, on the sofa, or during transport, for example.
It should not be confused with physical inactivity, which is defined as a lack of daily physical activity. Official recommendations advise a minimum of 30 minutes of moderate or intense physical activity per day.
Why are sedentary lifestyles and osteoarthritis closely linked?
Just like mechanical parts, when we are sedentary, our joints are less lubricated and stiffen.
Due to prolonged immobility and lack of use, joint pain can occur.
A real vicious circle sets in: inactivity leads to joint stiffness, while pain limits our movements. To avoid pain, we avoid moving and even end up being afraid to move (kinesiophobia). However, the less we move, the more we hurt!
A sedentary lifestyle promotes and aggravates osteoarthritis, because lack of movement weakens the muscles that support the joints and tendons. Less well-supported joints experience more pressure, which amplifies the pain.
How pain hinders movement?
We all experience kinesiophobia: "since I'm in pain, I limit my movements":
- Knee pain, and we avoid taking the stairs.
- Contracted lower back, and we no longer carry loads.
- Painful wrists, and we skip the yoga session and its "downward dog" pose.
Yet, movement is indeed beneficial for our joint health. It helps strengthen the muscles that support the joints.
Long-term consequences
If pain persists, there is a risk of chronicity. The brain gets used to being in pain and the nervous system becomes increasingly sensitive to pain signals. Chronic pain limits movement and promotes immobility.
A sedentary lifestyle slowly leads to a loss of mobility, gradually sliding towards a loss of autonomy.
But, good news, this vicious circle can be reversed. All it takes is getting back in motion!
Why is a sedentary lifestyle the worst enemy of osteoarthritis?
Less nourished joints
Our body is made to move. Movement plays a major role in the diffusion of nutrients. Cartilage "feeds" on synovial fluid through a pumping mechanism (compression/decompression) exerted by movement.
Activating your joints also stimulates blood circulation. Irrigated by blood vessels, cartilage can thus fully play its role as a shock-absorbing cushion between the bones.
Conversely, non-vascularized cartilage "starves", thins, and degrades faster, leading to osteoarthritis.
This link between osteoarthritis and sedentary lifestyle was clearly established in a study conducted in China in 2022. It demonstrates that lack of movement reduces joint lubrication, which can accelerate cartilage degeneration and the onset of osteoarthritis.
Muscle atrophy that weakens joints
Muscle weakness linked to a sedentary lifestyle is closely associated with faster cartilage degradation and the progression of osteoarthritis. Following a study conducted over several years, researchers demonstrated the key role of muscles in protecting joints.
Without muscular support, joints undergo more mechanical stress, "absorbing" all shocks, leading to premature cartilage wear.
Muscle atrophy particularly impacts the knee, hip, and back joints.
Increased pain and stiffness
Who hasn't felt "rusty" after a long period of immobility? Hip pains and buttock pains can appear after prolonged sitting.
If the term has entered common language, it's because it accurately describes the mechanism of joints. Like an unused machine, our body eventually rusts and our joint range of motion decreases.
Eventually, the lack of movement "dries up" the joints, which stiffen. The muscles, meanwhile, are inhibited or even shortened. These deleterious effects promote chronic pain.
Desk work: an underestimated aggravating factor
Osteoarthritis and desk work are closely linked. Sitting position is not innocuous, as it leads to joint stiffness and a decrease in range of motion.
People who work 8 hours a day in an office or remotely are well aware of this.
In a prolonged sitting position, our spine undergoes mechanical stress. The pressure on the lumbar discs is such that it causes lower back pain, exacerbated if we lean forward.
Hip and knee joints are also affected due to constant flexion.
Sedentary lifestyle and overweight: a destructive duo for joints
Sedentary lifestyle and overweight are a combination conducive to accelerating joint degeneration. The phenomenon is mechanical:
- On the one hand, every kilo puts pressure on the joints, and this joint overload multiplies the pressure on the knees (gonarthrosis) and hips (coxarthrosis).
- On the other hand, adipose tissue produces inflammatory molecules that accelerate cartilage degradation.
Obviously, a sedentary lifestyle promotes weight gain. So, you know what you have to do: move!
How to break the vicious circle: movement as a solution
Why is physical activity beneficial?
When suffering from osteoarthritis, people mistakenly believe it is better to limit their movements to avoid pain.
However, it has been scientifically proven that adapted physical activity (APA) is beneficial.
A recent meta-analysis (2025) summarizes the benefits of physical exercise on osteoarthritis:
- Strengthen stabilizing muscles: muscle strengthening improves support for joints, bones, and tendons.
- Improve joint functions (joint lubrication): movement promotes joint lubrication and nourishes cartilage.
- Reduce inflammation by inhibiting certain inflammatory markers.
- Reduce pain: physical activity has an analgesic effect.
- Preserve mobility and autonomy in the long term by maintaining movement in daily life.
- Improve quality of life and mood.
Common misconception: "sports wear out joints"
The common misconception that "sports wear out joints" leads some to believe that in the case of osteoarthritis, it's better to take it easy.
In reality, it's not sport itself, but overuse (too intense sport, repetitive movements, activity not suited to the person's level) that wears out cartilage and causes joint inflammation.
Conversely, adapted physical activity (APA) nourishes cartilage, strengthens muscles, and thus helps preserve mobility.
Move more every day, without injury, to prevent and relieve osteoarthritis
A holistic lifestyle plays a major role in the prevention and relief of osteoarthritis. Adopting a healthy and balanced diet, avoiding overweight, drinking enough, and staying active, even in retirement, are all criteria for preserving joint health.
Movement is not the enemy of osteoarthritis, quite the contrary: well-dosed, it is a tool for prevention and treatment.
Adapted movement: the first medicine
Sport and osteoarthritis are perfectly compatible. Doctors even recommend practicing regular, adapted, and progressive physical activity.
Moving more helps reduce pain and improve mobility. Now, it's about choosing the right sport, at the right intensity, with sufficient warm-up to avoid overuse.
Which sports should be favored in case of osteoarthritis?
Exercising when you have osteoarthritis is possible. Adapted physical activity is even the primary treatment for osteoarthritis. With no impact, gentle and weight-bearing sports are ideal for moving without injury.
Among weight-bearing sports, you'll find aquatic activities (swimming, aquagym, aquabike, stand-up paddle), cycling, or rowing.
Gentle activities such as yoga, Pilates, Qigong, tai chi, or even Nordic walking are also perfectly suitable for osteoarthritis.
If you enjoy running, prefer soft surfaces (avoid running on asphalt) and reduce the intensity of your sessions. Running causes impacts. Therefore, it should be practiced with caution.
However, contact sports and activities with repeated high impacts (handball, football, boxing, martial arts...) are to be avoided in case of osteoarthritis.
Types of exercises to preserve and strengthen your joints
As you now know, you need to move to limit the effects of osteoarthritis. But what exercises should you do when you have osteoarthritis?
Muscle strengthening exercises
Strengthening the muscles around the joints (knees, ankles, etc.) is essential to support and protect them, just as core strengthening exercises improve posture and torso alignment.
Strong muscles act as support by distributing loads better. For example, working on the quadriceps helps relieve pressure on the knees.
Stretching and joint mobility
To reduce joint stiffness and maintain or even improve range of motion, perform stretches regularly. You will gain flexibility and your joints will thank you.
Proprioception exercises
Proprioception exercises aim to improve balance. They are essential to prevent the risk of falls and improve joint stability.
Exercise program to combat osteoarthritis
Adopting a daily exercise routine is ideal for combating osteoarthritis.
A few minutes a day are enough. Adapted and regular movements can make all the difference, such as:
1. Ankle mobilization
Sitting on a chair or stability ball, perform 10 circles with each ankle, in one direction, then the other.
2. Quadriceps strengthening to protect the knees
Sitting on a chair, partially stand up, keeping your back straight and your knees above your feet (you should be able to see your toes). Perform 3 sets of 12 squats.
3. Core strengthening exercise
Lying on your stomach, perform a plank by keeping your forearms, knees, and toes on the ground. Hold the position for 20 to 40 seconds, repeat 3 times.
4. Spinal stretches
Lying on your back, bring one knee to your chest, then try to place it on the floor on the opposite side, to perform a gentle twist. Do 10 slow movements on each side to improve spinal mobility.
5. Proprioception: balance work
Stand on one leg for 20 to 30 seconds, leaning on a support if necessary (e.g., the back of a chair). Repeat the movement 3 times on each side.
Don't hesitate to incorporate accessories, such as a gym ball, into your daily exercise routine.
NEAT: move more without exercising
The remedy for limiting osteoarthritis is to move, without necessarily engaging in intense sports activity. Incorporating movement into daily life is necessary to nourish cartilage and mobilize muscles and joints.
How to move more without exercising? It's about increasing your NEAT (Non-Exercise Activity Thermogenesis) or your calorie expenditure. NEAT encompasses all spontaneous physical activities that are not strictly speaking exercise.
Gardening, cleaning, cooking while standing, taking care of children... are all activities that can help you stay active and move, without even realizing it.
General recommendations for staying active without injury
Staying active without injury relies on regularity of exercises rather than high intensity. It is better to move regularly and adopt a daily gentle exercise routine than to do one intensive sports session per week.
In case of osteoarthritis, and especially during an inflammatory flare-up, certain activities should be avoided: sudden movements, repeated impacts, and intense and poorly supervised sports.
The most important thing is to listen to your body. Movements should be gentle and progressive. It is normal to feel muscle soreness after exercise, but if pain occurs and persists for more than 24 hours after your exercises, reduce the intensity. Consult a healthcare professional if the pain lasts for several days.
How to limit the harmful effects of prolonged sitting in daily life?
Do you tend to sit for long periods, whether on the sofa watching TV or at your desk?
Solutions exist to find the right balance between rest and movement. Practicing adapted physical activity, breaking up periods of immobility, and adopting dynamic sitting are excellent habits to maintain mobility and limit pain.
Integrate more movement into your day
If you already suffer from osteoarthritis, immobility will only further stiffen your joints and increase pain.
Stand up regularly (every 30 minutes or so). The ideal is to break up static periods to unlock the joints.
Walk for a few minutes during your active micro-breaks or even stand up to make your phone calls.
Stay active while working with active furniture
Even at the office, it's possible to integrate more movement into your day thanks to active furniture. Stability ball chairs, sit-stand desks, ergonomic stools... are all tools that encourage mobility.
With the Bloon stability ball chair, you perform permanent micro-movements. By maintaining a dynamic posture throughout the day, you engage your deep muscles more. This passive core strengthening is effective in protecting vertebrae, unlocking the pelvis, and reducing joint pain.
FAQ - Osteoarthritis and sedentary lifestyle
Should I move even during an inflammatory flare-up?
Rest is strongly advised during an inflammatory flare-up related to osteoarthritis. As soon as possible, mobilize your joints again by staying active and performing a few exercises (muscle strengthening and stretching).
How to limit pain when working in front of a computer all day?
To limit pain when working seated, it is important to keep the body moving as much as possible. Breaking immobility can involve active breaks (standing up and walking, stretching) and adopting active furniture (stability ball chair, sit-stand desk...).
What is the link between hydration, diet, and osteoarthritis?
Good hydration is essential to nourish cartilage (which is largely made up of water) and maintain its shock-absorbing role.
A healthy and balanced diet helps reduce inflammation and relieve osteoarthritis symptoms, while a diet rich in sugar has the opposite effect and tends to promote inflammatory states.
Is walking good for osteoarthritis?
Walking is an excellent remedy for osteoarthritis, because by activating muscles and joints, it limits stiffness and improves mobility. Walking helps lubricate joints and strengthens the muscles that support the knees and hips.
Which sports should be avoided in case of osteoarthritis?
Sports with repeated impacts, jumping, those involving sudden movements, accelerations, and high twists should be avoided in cases of osteoarthritis.
How long should I walk per day with osteoarthritis?
If you are not used to walking, start with 15 minutes of walking per day. Once you are comfortable, you can walk 30 minutes per day, adapting it to your health condition.
Does sedentary work promote osteoarthritis?
Prolonged sitting promotes joint stiffness, causes pressure, and immobility can ultimately lead to osteoarthritis.
Does a sedentary lifestyle cause osteoarthritis?
Movement is beneficial for joint health because it nourishes cartilage by stimulating synovial fluid. Conversely, prolonged immobility can be one of the causes that accelerate the onset of osteoarthritis.
Can you exercise with osteoarthritis?
Yes, moderate physical activity is even the first recommended treatment for osteoarthritis. However, it is important to engage in adapted and progressive activity.
What exercises are not recommended for knee osteoarthritis?
It is advisable to avoid jumping, deep squats, and high-impact sports (intensive tennis, running on concrete) during an inflammatory phase.
Can osteoarthritis improve with physical activity?
Unfortunately, cartilage wear is irreversible. However, regular and adapted physical activity helps slow down joint degeneration, reduces osteoarthritis-related symptoms (such as pain and stiffness), and improves mobility.
How to move when you are in a lot of pain?
During an inflammatory flare-up, prioritize non-weight-bearing activities (or supported activities): cycling, swimming, or water aerobics. You can also consult a physiotherapist to establish a personalized program adapted to your condition.
Osteoarthritis and remote work: how to protect your joints?
Here are some good habits to adopt to preserve your joint health: alternate sitting/standing positions, take active breaks, adjust your chair and desk ergonomically, adopt active furniture (sit-stand desk, stability ball chair...).
Conclusion
The less you move, the more you hurt. The more you hurt, the less you move.
A sedentary lifestyle perpetuates this vicious cycle that accelerates joint degeneration.
Osteoarthritis is not inevitable and you can take action to improve your joint health. Today, science is clear: movement is the primary treatment for osteoarthritis. Moving nourishes cartilage, strengthens stabilizing muscles, reduces inflammation, and helps preserve your mobility.
Integrating more movement into your daily life can quickly make a difference. Ready to say goodbye to a sedentary lifestyle? Change the way you sit now with our Bloon stability ball chairs and bring mobility back to your days!