High Screen Time And Sitting For Long Hours? Your Arthritis Risk Is Rising Too

Arthritis has long been considered a condition affecting the elderly, but in recent years, doctors are observing a worrying trend. An increasing number of younger patients reporting joint pain, stiffness, and swelling. This rise coincides with lifestyle changes driven by the digital age. From online schooling and desk jobs to binge-watching and gaming marathons, prolonged sitting and minimal physical movement are taking a toll on young bodies. "Arthritis among the youth is becoming more common, and the sedentary lifestyle linked with excessive screen time is a major reason," says Dr Akhilesh Yadav, Director - Orthopaedics & Joint Replacement, Max Super Speciality Hospital, Vaishali.

The issue, he notes, isn't just about temporary discomfort. It's about the long-term consequences of how we sit, move, and use technology. With more young people developing joint conditions and arthritis once seen primarily in seniors, experts are calling this a silent health crisis. Understanding the connection between sedentary habits, poor posture, and joint health may be key to reversing the trend, and protecting mobility in the years ahead.

A Lifestyle That Puts Pressure On The Joints

Prolonged sitting, often for work, study, or leisure, has quietly become one of the biggest threats to musculoskeletal health. "Lack of activity is one of the most neglected health threats in the modern era," warns Dr Yadav.

When people remain seated for long stretches, muscle activity drops, blood circulation slows, and essential nutrients fail to reach the joints effectively. Over time, this can weaken muscles and reduce the production of synovial fluid, which naturally lubricates joints. "Extended periods of inactivity reduce muscle strength, restrict flexibility, and place excessive stress on the joints. The lower back, neck, hips, and knees are especially vulnerable since they bear the body's weight and maintain posture," Dr Yadav explains.

The Weight Factor: How Inactivity Adds Hidden Pressure

Sedentary lifestyles often lead to gradual weight gain, which directly amplifies stress on the body's weight-bearing joints. "Even a small increase in weight can significantly raise stress on the hips and knees," notes Dr Yadav.

According to the Centers for Disease Control and Prevention (CDC), every extra kilogram adds roughly four kilograms of pressure on the knee joints during movement. Over time, this extra strain accelerates cartilage wear and tear, heightening inflammation and pain.

"For young people, a combination of inactivity and excess weight is subtly paving the way for early arthritis," Dr Yadav adds. With more youth turning to processed, calorie-dense diets and spending less time being active, the risk is only growing.

Posture And The Digital Trap

The way we use our screens matters as much as how long we use them. Hours spent leaning forward to look at laptops or phones can cause a condition popularly known as 'tech neck', the persistent forward tilt of the head that strains the spine and shoulder muscles.

"Bad posture is another silent offender," says Dr Yadav. "Time spent bent over phones or laptops leads to musculoskeletal stress, especially in the neck, shoulders, and back. This posture-related imbalance may elevate the likelihood of early joint deterioration."

Studies from the Indian Journal of Orthopaedics indicate that improper ergonomics and continuous screen use are now contributing to chronic musculoskeletal disorders in young professionals, particularly in urban centres.

The Mind-Body Connection And Arthritis Risks

Arthritis risk isn't just about physical inactivity, because mental health plays a role too. Sedentary behaviour has been linked to higher rates of anxiety, fatigue, and poor sleep, all of which can worsen joint pain perception. "Inactive behaviour not only impacts joints but also affects mood and energy. Anxiety and inadequate sleep can intensify pain and delay recovery," explains Dr Yadav.

Conversely, regular physical activity promotes the release of endorphins, natural pain relievers that boost mood and improve muscle tone. "An active lifestyle promotes endorphin secretion, enhancing mood and musculoskeletal strength," Dr Yadav adds.

Prevention: Moving Toward Healthier Habits

The good news is that arthritis related to modern habits is largely preventable. Small, consistent changes in posture, diet, and movement can protect joint health.

Dr Yadav recommends:

• Engage in low-impact exercises such as swimming, yoga, and cycling to strengthen muscles without straining joints.
• Take hourly breaks from screens. Stand up, stretch, or walk for a few minutes to restore blood flow.
• Adopt ergonomic work setups with chairs that support spinal alignment and desks at proper height.
• Stay hydrated and consume a balanced diet rich in omega-3 fatty acids, calcium, vitamin D, and antioxidants to reduce inflammation.

He emphasizes, "Recognizing the signs of early joint stress, maintaining regular physical activity, and implementing ergonomic and dietary adjustments can significantly reduce the risk of arthritis." The key, he says, is not to reject screen time but to balance it with movement and mindful habits. "The aim is to harmonize screen time with purposeful physical activity instead of completely removing it," he concludes.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.