Best sitting position for knee pain And how to avoid!

Knee pain has become very common among persons who have to deal with multiple tasks in a desk-bounded state. Are you experiencing severe knee pain while sitting or standing up from your seat to leave it? And looking for the best sitting position for knee pain!

You have found the right page if the answer is yes!

In addition to sitting for prolonged hours in an unnatural posture, multiple other factors must be addressed to avoid pain. I will first go over the factors why it might suddenly become excruciatingly painful, followed by several potential remedies.

Understanding what causes knee pain when sitting

Sedentary lifestyles have become the norm and are thought to be the main cause of many ailments since they make people sit for prolonged hours by offering maximum comfort. Long periods of time spent at a desk with a stiff, sedentary posture can constrict the quadriceps and pressure the legs, resulting in pain. It is critical to comprehend the potential causes of knee hurt sitting at desk before it negatively impacts your well-being and performance at work.

Sitting for too long

Office people usually sit for prolonged hours without taking breaks, limiting the blood circulation in the lower body. The inactivity of muscles and improper blood circulation cause muscle stiffness and spark ache.

It is advised to adopt the best sitting position for knee pain and take short breaks off your seat to enhance the blood flow in the lower body. 

Sitting with bad posture

If you sit in a slouched posture with your knees bent or its back pressed to the chair, you are maximizing your chances of developing pain. A bad sitting posture increases pressure on the spine, and the bended knees add fuel by tightening the quadriceps. 

Poor sitting posture and knee hurtings

Keep your legs straight and your feet on the floor to maintain a natural posture while seated.

Non-Ergonomic Furniture

One of the potential reasons for your knees to hurt when sitting can be non-ergonomic furniture. If your office chair is not at a level with your work desk or your chair cushions make you bog down, it is not the right chair to work in. 

Always consider using ergonomic furniture at your office to avoid knees hurt sitting at desk

Knee pain

Medical reasons 

If you have a history of arthritis, chondromalacia, or any untreated injuries, it may be the reason for knees hurt sitting at desk. 

Consult a doctor immediately if you have pain or a burning feeling in your knees to get relief from the discomfort.

Best sitting position for knee pain 

Are you concerned about how to sit with knee pain? 

I have listed a few potential seating positions below to help you avoid pain at your workplace.


An unnatural sitting posture restricts the blood circulation in the lower body, triggering pain. Always keep your knees placed comfortably on the floor, aligned at a 90-degree level, with your spine supported by a backrest. 

Best sitting position for knee pain 

A footrest is recommended to avoid muscle stiffness if the feet are not touching the ground. 

Note: If you use a kneeling stool, it is recommended to look for an adjustable kneeling seat and avoid sitting on it for prolonged hours to prevent pressure buildup and promote the best sitting position for knee pain.

Knee level 

The Popliteal Fossa suffer if you sit on a particularly high chair, which pushes you to adopt an unnatural position at the job.

You can avoid pain by sitting with your knees slightly apart and at the same level.

Kneeling or reclining posture 

Are you trying to find a knee pain office chair to ease the discomfort? The kneeling and reclining postures are known as the best sitting position to enhance the blood flow in the knees and promote active sitting by avoiding muscle stiffness. 

is kneeling at your desk good for you

Different ways to eliminate knee pain when sitting

Acute knee discomfort reduces productivity at the job and poses a risk if improperly managed. I have listed a few suggestions below for relieving aches while sitting.

Keep desk at eye level 

Eye level desk

Make sure your work table is at eye level if you must spend the entire day in front of a screen to avoid slouching. To ensure appropriate blood circulation in the lower body, keep your workstation and chair at arm’s length from one another to adopt the best sitting position for knee pain.

Wear compression socks

Additionally, wearing compression socks during work helps improve blood circulation. These socks press your feet against your legs more forcefully than a standard pair of socks because of their tight fit. Blood may now flow more easily to the legs and back to the heart because of this compression.

Get a standing desk 

The greatest way to reduce the likelihood of aches is by using a standing desk. By distributing the body weight evenly, a standing position activates the lower body muscles and maintains them active by ensuring normal blood flow.

Try switching between a standing desk and your regular office seat for better results. 

Use heat pad 

Placing a heating pad over your knees can also assist cure discomfort by easing muscle stiffness. Do not use the heating pad for long durations to stay safe from its adverse effects.

Intake more calcium

Calcium deficiency in your body can be a key factor in knee pain. Calcium helps strengthen the bones, prevents osteoporosis, and more likely increases the chances of avoiding injuries. 

Consult a doctor if you have a calcium deficiency to keep osteoporosis away and the knees strong. 

Disclaimer – Consulting your doctor is very important before taking any step.


Best exercises for knee pain 

Exercises greatly improve muscle strength by properly supplying oxygen and nutrient demands to each cell of our body. The recommended exercises in this video will help you strengthen your heart and blood vessels, reduce aches, and give you more energy to complete your daily tasks.

However, I (mostly) follow these 3 simple exercises after a 40s quick warmup to reduce my pain.

Leg stretch 

Raise the leg to parallel the floor while maintaining a straight back. Make sure not to bend forward during this exercise to remove the pressure off your knees. Repeat this exercise for 5 minutes with each leg. 

leg stretching exercise

Knee pull

Stretching your leg muscles is ideal for removing pressure off your lower body. Sit with your back straight on the seat, and now pull your knee to your chest and hold this posture straight for 3 to 4 seconds. Repeat the same with both legs.

Calf Raise

For this exercise, you must leave your desk and adopt a standing posture by putting pressure on your toes. Maintain this posture for 3 to 5 seconds, then slowly lower your heels. This exercise works as the best knee pain remedy for sitting on desk. 


Your health is at risk if you spend a lot of time sitting in your office chair or at your study desk without taking breaks. The best way to prevent developing knee aches is to never sit straight for hours at your work desk. Use an ergonomic office seat and exercise regularly to keep the muscles active, and switch between a standing and sitting posture to strengthen the knees.