Your joints help you move, bend, lift and live life to the fullest. When they’re healthy, you don’t think about them. But when they hurt, even small things — like walking upstairs or carrying groceries — can become a problem.
You don’t have to wait for joint pain to start before taking care of your joints. The earlier you start, the better.
“Our joints help us do things we love. If we don’t take care of them now, we risk losing flexibility and function as we age,” said Michael Piccirillo, a physical therapist with Banner Physical Therapy. “As the saying goes, ‘If you don’t use it, you’ll lose it.’”
Why joint health matters
Joints are where two bones meet. They let your body move in many ways. Your knees, hips, shoulders, fingers and spine are all full of important joints.
Over time, these joints can wear down due to use, injury or health problems such as arthritis. This wear and tear can lead to pain, swelling, stiffness and trouble moving. But with good habits, you can keep your joints in good shape and reduce your risk of these problems later.
Piccirillo shared six ways you can protect your joints at every age.
1. Start with better posture
How you sit and stand affects how your joints feel. Poor posture puts stress on your muscles and joints, especially on your neck, shoulders, back, hips and knees. Over time, this can lead to pain, stiffness and injury.
One of the biggest posture mistakes? Slouching at your desk.
“Poor working ergonomics are very common,” Piccirillo said. “Things like the wrong desk height, monitor height, or chair size can cause slouching, with forward head and rounded shoulders.”
These habits don’t just affect your upper body. They can also throw off your body’s alignment and make daily movements harder or more painful.
Tips to improve posture at work and home:
- Sit up straight with your feet flat on the floor.
- Keep your monitor at eye level.
- Relax your shoulders and keep your elbows close to your sides.
- Use a chair that supports your lower back.
- Hold your phone at eye level instead of looking down at it.
“A timer is a great tool for posture checks and readjustments,” Piccirillo said. “It’s also a good reminder to take a break, walk around or do light stretching.”
Set a time to check your posture every 10 to 15 minutes. When it goes off, take a moment to reset your position or stand up and move.
2. Add stretching to your daily routine
Stretching keeps your muscles flexible and reduces stress on your joints.
“Stretching helps alleviate tightness or restrictions in the muscles that attach to your joints,” Piccirillo said. “This can prevent stress and strain on the joints themselves.”
You don’t need to stretch for long — just 10 minutes a day can make a difference. Try gentle stretches that target your whole body or focus on tight areas like your neck, shoulders, back, hips and legs.
Simple stretches to try:
- Neck rolls
- Shoulder shrugs
- Arm and wrist circles
- Side bends
- Hamstring and calf stretches
- Hip flexor stretches
Stretching after you wake up or before bed can help you feel looser and more comfortable throughout the day. If you sit for long periods, try to stand and stretch every hour.
3. Strengthen your joints with safe movement
Strong muscles support your joints, allowing you to move with greater control. Regular movement also helps keep your joints lubricated and your bones strong.
You don’t need fancy equipment to keep your joints strong. Bodyweight exercises you can do at home are often enough to support joint health.
Piccirillo recommends simple mobility exercises like:
- Sit to stands (from a chair)
- Walking marches
- Leg kicks or raises
- Lunges
- Push-up variations (wall or table push-ups)
- Shoulder raises
- Row variations
- Grip exercises
- Wrist mobility work
You can do many of these exercises in just a few minutes a day. Start slow and build up over time. The goal is to move through each exercise with good form and not to rush or overdo it.
“Focus on the quality of the movement, not just how many reps you complete,” Piccirillo said. “That’s how you protect your joints and build strength the right way.”
You can also support your joints with low-impact activities that are gentle on your body but still keep you strong and mobile. Walking, swimming, biking and yoga are all joint-friendly exercises that can be part of your weekly routine.
4. Know the difference between soreness and pain
It’s normal to feel some muscle soreness, especially if you’re moving in new ways. But joint pain is different. It’s a sign to slow down or get help.
“Watch how your body responds,” Piccirillo said. “Muscle soreness should improve within a day or two. If you feel sharp or lasting joint pain, stop the activity and talk to a health care professional.”
Proper form is important. If you’re unsure how to do an exercise safely, a physical therapist or athletic trainer can show you the proper technique and help you avoid injury.
“Getting support through physical therapy or a prehab program can help you learn how to move better and protect your joints long-term,” Piccirillo said.
5. Protect your joints during daily activities
Good joint care doesn’t stop when you finish your workout. How you move through life – lifting groceries, cleaning the house, carrying your children or using your phone – all affect your joints.
Use proper body mechanics when performing everyday activities to avoid joint strain.
Here are some joint protection tips:
- Bend your knees and hips when lifting, not your back.
- Carry bags close to your body to reduce strain.
- Use both hands or switch sides to distribute weight evenly.
- Choose supportive shoes to reduce stress on your knees and hips.
- Avoid locking your knees when standing or lifting.
6. Fuel your joints with healthy habits
Your joints need more than just movement. They also need proper fuel and hydration.
Stay hydrated: Water helps keep your joints lubricated, allowing them to move more easily. When you’re dehydrated, your joints can feel stiff and achy. Aim to drink water throughout the day, especially before and after exercise.
Eat for joint health: Follow a balanced diet that includes foods rich in anti-inflammatory properties. Focus on foods like fatty fish, leafy greens, berries, nuts and seeds and olive oil. These foods are rich in nutrients that support joint function and may reduce inflammation. Avoid processed foods and added sugars.
When to get help
Joint pain can impact your mobility, sleep quality and daily life. Only you can determine how much your quality of life is affected. Take this short joint pain test to understand better how your joints are doing and whether it’s time to talk to a health care provider.
If you’re dealing with stiffness, swelling or joint pain that doesn’t go away, talk to your provider. Early treatment can help prevent more serious joint problems and keep you active longer.
Takeaway
Simple habits like stretching, strengthening and improving your posture can go a long way in helping you move with ease. Start small, stay consistent and remember you’re not just taking care of your joints. You’re also taking care of your ability to do the things you love for years to come.
Need support for joint pain or mobility issues? Find a Banner health care provider near you.
