Archive · 5 Sep 2026
How Teachers Can Protect Their Knees and Back
Teachers often stand while teaching and sit while grading papers.
Staying in one position for too long can make the feet, knees, and back hurt.
Standing may cause heel pain, while sitting can make the knees and spine stiff.
Locking the knees or twisting the body at the board can add extra strain.
Looking down at phones and laptops can also hurt the neck and upper back.
Teachers can help their bodies by moving often and keeping their knees relaxed.
Supportive shoes, a cushioned mat, and a properly positioned chair may also help.
Strong or lasting pain should be checked by an orthopaedic specialist.
Long periods of standing and sitting can contribute to heel, knee, back, and spine pain.
Locking the knees, twisting while writing, slouching over screens, and wearing unsupportive footwear may worsen strain.
Teachers are advised to keep their knees slightly bent, change positions regularly, and face the board directly.
Supportive shoes, anti-fatigue mats, ergonomic seating, and movement breaks can help reduce discomfort.
Sharp radiating pain, swollen or unstable joints, persistent morning heel pain, or worsening pain require specialist attention.
- Who
- Teachers and educators; the guidance is provided by Dr Krunal Thakkar, Consultant Orthopaedic, Trauma, Arthroplasty Surgeon at Sterling Hospital, Gandhidham.
- What
- The article explains how prolonged standing and sitting can affect teachers’ musculoskeletal health and offers prevention advice.
- When
- The article was first published and last updated on September 5, 2026.
- Where
- In classroom settings, including time spent at whiteboards, desks, and screens.
- Why
- Teachers regularly alternate between prolonged standing and sitting, which can strain the heels, knees, back, spine, and neck.
- Main risks
- Plantar fasciitis, knee discomfort, lower-back pain, spinal stiffness, and upper-back or neck strain.
- Standing advice
- Keep the knees slightly soft and shift weight from one leg to the other every 15–20 minutes.
- Sitting advice
- Keep feet flat on the floor, bend the knees at about 90 degrees, and avoid crossing the legs.
- Movement guideline
- For every 50 minutes of sitting or standing, take a five-minute movement break.
- Footwear
- Use shoes with shock absorption and arch support; custom orthotic insoles may also be considered.
- Workplace aid
- Place a cushioned anti-fatigue mat near the whiteboard or other areas where standing is frequent.
- Warning signs
- Seek specialist advice for radiating pain, persistent morning heel pain, swollen or unstable joints, or pain worsening for two to three weeks.