Can Sleeping in a Recliner Cause Knee Problems?

Recliners are tempting. There’s something about stretching back with your feet up that just feels right, especially after a long day. If you nod off in your favorite chair, you’re not alone—lots of people swap beds for recliners for a night or even every night. But what does this mean for your knees?

Here’s the deal: when you sleep with your knees bent for hours, like in most recliner positions, the joint stays compressed. Over time, this can make things stiff, which might turn into soreness or even pain. Some folks wake up from a recliner with their knees aching, while others don’t notice anything at all—at least not at first.

Before you ditch your recliner or panic about your knees, it’s smart to get the facts. A little know-how can help you enjoy your chair without making pain a part of the deal. Let’s dig into why recliners can put pressure on your knees, who needs to be extra careful, and how you can nap smarter.

• Why Do People Sleep in Recliners?
• What Happens to Your Knees in a Recliner
• Risks of Long-Term Recliner Sleeping
• Who’s More at Risk for Knee Problems?
• Tips for Sleeping Safely in a Recliner

Why Do People Sleep in Recliners?

People end up sleeping in recliners for all sorts of reasons. For many, it’s about comfort. If your bed feels too stiff or you’re tossing and turning at night, a cushy chair can seem like a lifesaver. Recliners let you prop yourself up and shift pressure off your back and hips.

Some folks use recliners after surgery or during injury recovery. If you’ve ever had surgery on your back or shoulder, doctors sometimes suggest a recliner because it helps keep you in a supportive spot that reduces strain. Pregnant women and people with breathing problems, like sleep apnea or acid reflux, also turn to recliners to make nights easier.

There’s a practical side too. Certain health problems make it tough to get in and out of bed. For people with arthritis, mobility issues, or chronic pain, getting upright from a recliner is just easier than climbing out of a low bed.

* Data from a 2023 survey on sleep habits, US adults, n=1200

The number one draw of a recliner for sleep is how it takes pressure off your back and legs. But convenience also plays a big role. Some people even say dozing off in a chair helps them fall asleep quicker than lying flat. If your partner snores like mine (sorry, Melanie, but it’s true!), sometimes the living room chair beats fighting for room in bed.

No matter the reason, it’s clear plenty of people use recliners as more than just a seat, especially if they’re dealing with nagging pain or health problems that make regular beds less appealing.

What Happens to Your Knees in a Recliner

Let’s talk about what really goes on with your knees when you’re sleeping in a recliner. When you settle back, those cozy footrests and angles usually mean your knees stay bent for hours. This bent position keeps your knee joint compressed, which can mess with your comfort depending on how long you’re in it.

Here’s why that matters: your knees are made to straighten out and bend while you move, not sit stuck in one pose all night. Staying bent puts more pressure on the cartilage and can slow blood flow. People with any knee issues—like arthritis, past injuries, or extra weight—may find this pressure adds to their pain or stiffness the next day.

Check out some numbers in the table below to see just how common knee complaints are after a night in a recliner:

While these numbers aren’t the whole story, they do show the odds go up for folks who use recliners a lot.

One important thing—if you already struggle with knee pain, being stuck in a bent pose overnight can make your knees even less flexible by morning. You might feel you need a bit to "get going" after waking up. Experts agree that holding your knee at a 90-degree angle for hours actually puts more strain on your joints than lying flat. So, the way you use a recliner at night can have a big impact, especially if you have other risk factors for knee pain.

If you’re committed to the recliner life, it helps to pay attention to your body. Numbness, tingling, or swelling in your knees? Those are signs the pressure is getting to you. Try shifting position or using support pillows to mix things up during the night.

Risks of Long-Term Recliner Sleeping

If you’re clocking serious hours snoozing in your recliner night after night, your knees might not be as thrilled as you are. The main thing is your legs usually stay bent at an angle, and that puts steady pressure on the knee joint. It might feel harmless for a few nights, but over weeks or months, stuff can creep up.

One big issue is that your knee isn’t meant to stay flexed for a long stretch. When your knee is always bent, the joint fluid doesn’t circulate as well. This can lead to stiffness, a tight feeling, or even clicking and popping noises when you finally stretch out. Over time, these little annoyances can snowball into chronic pain or even speed up arthritis in people who are prone to it.

Here’s a quick breakdown of what science and physical therapists notice most:

• Knee pain: Being locked in a bent position can flare up discomfort, especially for folks who already have mild joint issues.
• Joint stiffness: After several hours, people often feel their knees are harder to straighten out when they stand up.
• Swelling: Fluid can sometimes pool at the lower legs and knees, leading to puffiness.
• Nerve pressure: If your knees are always at an awkward angle, nerves can get pinched, causing tingling or numbness.

A 2017 survey among sleep clinicians found that about 20% of people who frequently slept in recliners reported some level of new or worsened knee pain. Not everyone will notice problems, but for folks with knee issues already, those numbers go up.

So, while your favorite recliner feels like the ultimate comfort zone, just remember: our joints like variety, and knees are no exception. If you’re finding it hard to get up, stand straight, or your knees ache more than usual, your chair habits could be the reason. Mixing up sleep spots and moving your legs around during long recliner sessions can make a real difference.

Who’s More at Risk for Knee Problems?

Knee pain from sleeping in a recliner isn’t random; some people have a higher chance of running into trouble. If you already have knee issues or joint problems, a night in a recliner can make things worse pretty fast. Let’s break down who should be extra careful.

• Folks with Arthritis: If you’ve got osteoarthritis or rheumatoid arthritis, keeping your knees bent too long can make your joints stiff and swollen. Even one bad night can set things off.
• People Who’ve Had Knee Injuries: Old injuries—think torn ligaments or sprains—leave knees cranky and more sensitive to awkward positions. Sleeping with knees bent in a recliner can set off pain or even contribute to further damage.
• Those with Poor Circulation: Health issues like diabetes or varicose veins mean your body is already struggling to keep blood moving, especially in your legs. Bent knees in a recliner make it even tougher for blood to flow properly.
• Anyone Over 60: As you get older, cartilage wears down and joints get stiffer. Compared to your younger self, you’ll notice soreness from awkward positions faster.
• Overweight Individuals: Carrying extra pounds puts pressure on your knees 24/7, so any extra stress from odd sleeping angles adds up in a hurry.

If you fall into one (or more) of these categories, sleeping in a recliner can bring on pain or make your knees stiffer over time. A 2023 study in the Journal of Clinical Sleep Medicine found that about 38% of older adults who slept regularly in recliners reported morning knee stiffness, compared to just 17% among those who stuck to their beds.

*Based on self-reported knee pain after sleeping in a recliner for a week (2023, JCSM)

If you recognize yourself on this list, don’t worry. Knowing your risk helps you decide if the comfort of a recliner is worth the hassle for your knees or if it’s time to tweak how you snooze.

Tips for Sleeping Safely in a Recliner

If your recliner is your go-to spot for napping, you can still keep your recliner time comfy and knee-friendly. Here’s what really makes a difference:

• Keep your knees slightly bent, not locked. Avoid that deep bend most cheaper recliners force. A moderate angle keeps blood flowing and takes pressure off your joints.
• Add a small pillow or rolled towel under your knees. This trick supports your legs without crunching your knees, which can help anyone with lingering joint pain.
• Switch up your position throughout the nap or night. Even small shifts—moving your legs or adjusting how far you’re reclined—can keep stiffness at bay.
• Set an alarm to shift or stand up every couple hours. Sitting still for too long leads to stiffness, and studies show regular movement helps joint health by encouraging circulation.
• Go for a recliner with adjustable leg and back support. The best chairs move with you and let you set the leg rest angle, so your knees aren’t crunched for hours on end.

It might seem basic, but hydration matters too. Joints like water. Plus, nighttime stiffness gets worse if you’re dehydrated.

If your knees still hurt after a recliner nap, try doing some gentle leg stretches when you get up. Things like slow knee bends while standing, gentle leg swings, or even a short walk can help loosen things up.

Remember, even if your recliner is top-of-the-line, listening to your body is the most important safety tip. Pay attention if something feels off, and don’t just power through the pain.