Tips for Joint care while at Home

Tips to avoid Joint Pain during work from Home

With millions of Indian working and learning from home while social distancing, It can be tough – not only mentally, but physically. Some of you may be lucky enough to have a proper workspace for everyone, but many are crammed at the kitchen table, slouched on the couch lounging in bed fielding business calls. Soon enough you may find that your joints aren’t very happy – they’re aching.

1)Stretches to combat WFH Pains:

Doing 20 minutes stretching daily would ensure the joints are not sore & stiff. Example try doing a stretch to release tight hip flexors.

2)Corrective Exercises:

Controlled Articular Rotations (CAR’s) are a series of exercises that are designed take your joints through their greatest Pain-free range, Hips Flexion, Wall side, Isometric Gluteus Medius Exercise help to keep the joints healthy.

3)Set Multiple alarms/reminders:

Hours can go by very quickly if you’re on back to back zoom calls and deep into the screen. However, by setting alarms throughout your day to get up and have movements to avoid any joints pain.

4)Sit on the Floor:

Sitting on the ground is great for the hips, plus if you focus on keeping a long tall a spine, you’ll train all those little muscles that are responsible for keeping good looking posture , while strengthening your core.


Posture yoga that target areas of tension can be an effective antidote to many desk-job aliments. Yoga poses such as Tadasana (Mountain pose), Setu Bandha Sarvangasana(Bridge pose) & Suryanamaskars can be help to keep your joints healthy.

Tips for Parenting with Knee Joint Pain

Parenting is tough, but rewarding. Joint Pain can make the parenting adventure even more difficult and painful. These tips and strategies cancan help you handle difficult days, manage your energy, and make meaningful memories with your family.

1)Avoid Babies in Arms:

For each pound of weight you gain, your knee experience 1.25kgs of straight, so carrying 4.5kgs baby puts 14kgs of stress on your knees. Carrying a little one all day leave your joints, especially when your knees are aching.

2)Manage Pain:

When you kneel down to talk to your child, don’t put your weight directly on the bad knee. Instead, kneels on your healthier joints, and keep the painful knee at a 90 degree angle.

 3)Good Sleep:

Rest is critical . Every parents goes to through times when they’re sleep deprived. Since fatigue is common with joint pain, It’s especially  important to get enough sleep.


Keeping your quadriceps muscles strong helps your knees. Make sure your work quad exercises into your regular workout!

5)Visit a Doctor      :

If you need to see a doctor about knee pain, bring your children along to the appointment , so they understand what you are experiencing and also learn how important it is to see a doctor when you are not feeling well.

Tips for Managing household chores by Avoiding Joint Pain

When you suffer from knee or hip pain, doing even the most basic household chores can be completely exhausting. A to-do list that would take you only a few hours earlier in life may now take you several day or even longer. No matter how badly you may want to get everything done, It’s simply not always an option.

1)Start with a plan:

When you comes to any household chores, create a plan by writing down everything you need to do in a week and then spread it out in a realistic manner.

2)Reduce your load:

Lifting heavy items can put wait too much strain on your look for ways to swap out heavy things for lighter once.

3)Use Right Tools:

For sweeping or mopping, tools with longer handles can help us joint pain symptoms won’t be aggregated by reaching or bending. Consider using lighter equipment that could be easier to move around.

4)Monitor your moves:

When carrying loads, to protect your back bend at your knees and only pick up what you can handle.

5)Using Right Positions:

Proper posture helps protect your joints by ensuring that muscle are correctly used and that bones and joints are well aligned. When doing chores such as washing dishes you may be standing in one position for a long period of time. Try using stool to help you stay in a neutral position by putting one foot on it.

6)Take a Breaks:

Try to avoid repetitive tasks that continuously put stress on your joints and changes your position often. Listen to your body and take breaks as needs.

7)Regular Exercise:

Exercises designed to maintain flexibility and promote joint stability may help to limit the effects of joints pain on your ability to do the things you need and want to do.