Postures That Worsen Existing Knee Pain: Avoid These 6 Habits to Protect Your Joints

Knee Pain

We usually hear older people complaining of knee pain. This is very obvious because as we grow old, our bones degenerate.

More wear and tear occurs. If you don’t take care, your knee is going to give you pain.

But nowadays, young people also complain about knee pain.

In young people, knee pain arises due to a few reasons — it could be tight hip flexors or quadricep muscles, osteoarthritis, inflammation in tendons, and so on.

However, one common factor in knee pain is our incorrect posture while sitting, which puts stress on the knee joints.

In our daily life, we stand or sit in certain ways that create pressure on the knee, causing pain.

We often remain unaware at that time because it doesn’t hurt instantly — the pain gradually develops and might be felt after an hour, the next day, or even months later.

Today, let’s discuss the postures you should avoid to prevent knee pain.

🪑 1. Sitting on a Chair with Legs Bent Behind

Many people habitually sit on a chair with their legs pushed behind.

Sitting like this for a long time puts stress on the knees.

Our knees naturally bend due to the hinge joint, which allows backward, forward, and slight sideways movement.

But when the legs are pushed too far behind, the knee joint gets overly extended, leading to pain.

You should always follow the 90-90 position when sitting on a chair:

• Back erect

• Legs touching the ground

• Knees in line with ankles, forming a perfect 90 degrees

If your feet don’t touch the ground, use support like a footrest to ensure your foot is well-rested and not dangling.

🧍‍♂️ 2. Standing on One Leg

Standing on one leg is a major reason for knee pain that we often overlook.

People usually lean against the wall, standing on one leg while folding the other.

Sometimes they bend the knee while taking back support during travel.

Such habits, when repeated often, can cause knee problems.

Notice how military officials stand — with shoulders back, tall, and balanced.

Their entire body weight is distributed equally on both feet.

We should also stand correctly: legs straight, with weight equally balanced between both legs.

🧘‍♀️ 3. Mistakes During Exercise

Fitness exercises give benefits, but incorrect form harms the knee.

In yoga asans like Virbhadrasan or Kapotasan, if the knees extend beyond the toes, the knees lock, or all body weight is put on them, it will definitely cause pain.

To avoid misalignment:

1. Do asanas properly

2. Follow the right technique

3. Practice under a yoga teacher’s guidance

4. Warm-up before any exercise

💪 4. Asans to Strengthen the Knees

If your calf muscles are weak, quadriceps or hip flexors are tight, or core muscles are weak, knee pain is likely.

Certain yoga asans help build flexibility, muscle strength, and stability.

Try:

Utkata Asan	Talasan
Skandasan	Virbhadrasan
Extended Triangle	Padmasan
Upavistha Konasana	Setubandh Asan

Note: These should only be practiced by people who do not already have knee pain.

🚫 5. Postures That Worsen Existing Knee Pain

If you already suffer from knee pain, whether mild or severe, avoid certain postures:

• Sitting on your knees

• Folding your knees for long durations

• Vajrasan

• Full Utkatasan (just bend a little and get up)

• Pavan Muktasana

• Avoid Indian toilet posture

These can worsen the condition by putting more pressure on the knees.

🧠 Be Mindful of Your Posture

Often, when we’re lost in work, thoughts, or discussions, we ignore how we sit or stand. This causes problems in the long run.

Yoga always advises:

➛ Be aware of your posture.
➛ Be aware of your lifestyle.
➛ Sit and stand correctly.

➛ Take care of yourself.
➛ Look after yourself.

➛ Be more aware of your body.
➛ And that awareness alone can solve many problems.

FAQs on Knee Pain and Posture