Tips to help you get through the day
The demands of daily work can pose many challenges when you have arthritis. This is true in a desk job or in a job that requires lifting and bending. Fortunately, a few simple principles can help most friends get through the day without undue pain. Ergonomically designed chairs, tables and specific equipment can help relieve tension from painful joints. Here are eight tips from arthritis experts.
1. Take breaks from repetitive movements
If you work on a computer or on a construction site, your work requires some repetitive movements. “Repetitive movements can cause recurrent stress injuries, which can exacerbate arthritis pain,” says Andrew Luik, PT, assistant clinical professor of physiotherapy and rehabilitation at the University of California, San Francisco, where he advises people with arthritis and others. joint pain. “Whenever possible, take breaks often if you need to do work that involves repetitive movements.”
2. Use Good Body Mechanics for Arthritis
Even when you move a lot at work or sit or stand in a position, your joints will play less if you keep them in what physiotherapists call a neutral position. For kneesFor example, the neutral position is slightly tilted, the position slightly extended when your feet are sitting in a chair.
As for the wrists, the neutral position places the hand and forearm in a straight line so that the nerves passing through the wrist do not pinch. When you are working at the table the neutral position of the neck keeps the head straight. “If you do any kind of work, pay attention to the position of your body,” says Luik. “Try to eliminate unnecessary tensions by finding the most comfortable position.”
3. Move with osteoarthritis
Being in any position for a long time causes stress in the joints. “Whenever possible, try to change positions frequently during your workday,” says Dr. Kimberly Topp, professor and director of the UC-San Francisco Department of Physiotherapy and Rehabilitation Services.
If you walk a lot at work, take it sitting often. Another strategy that can help is to put one foot on a chair while you are standing, to change yours knee position and relieve back tension. (Make sure you alternate right and left feet.) Your job is to work with your hands, such as typing or carpentry, alternating frequent tasks so you can change the position of your body. If your job is to sit down, take a break to stand up, stretch, and walk around. Table chairs that allow you to adjust positions can help prevent unnecessary tension in the joints.
4. Lift up discreetly and save joints
“If your job is to lift objects, be sure to lift them when you bend your knees,” says Kate Lorig, RN, DrPH, professor emeritus at Stanford University School of Medicine and Arthritis Support Book. “This puts less strain on your back. Hold objects close to your body to reduce the load on your arms and wrists.” Store heavy objects in places that minimize the amount of lifting you need to do. Whenever possible, ask colleagues to help you with the onset of your arthritis.
5. Minimize joint pain and strain
“By doing a little planning in advance, you can avoid unnecessary stress on your worrying joints,” says Lorig. If you need to climb stairs to get something, for example, think of something else you should climb or descend. This way you can minimize the number of trips you have to make.
6. Use Arthritis Support Wheels
The wheel was a tremendous invention. So use it. Folding metal carts, wheeled tea carts, utility carts, and wheeled suitcases or suitcases are a great way to move things around without having to carry them around. If you are shopping for a basket, try different models to find the one that suits you best. Ideally, folding carts should be sturdy but lightweight, with a handle that feels comfortable in your hands.
7. Test Arthritis Support Devices
Today, a variety of tools and gadgets are available for making designs to reduce joint tension, especially fingers and hands. Examples are:
- Ergonomic computer keyboards. Designed to align the hands and wrists to reduce wrinkles on the wrist nerves, these keyboards have been shown to reduce the pressure in the carpal tunnel that carries the nerves that control the hand. Some ergonomic keyboards are adjustable to find the position that is most comfortable for you.
- Door handle extenders. These smart devices eliminate the need to close your hand around the button if you have something that can be painful in your hands or fingers in arthritis.
- Book holders. If your job requires consulting books or manuals, desktop book supports are a great way to reduce the strain on your hands. Another new option is eBook readers, which are usually much lighter than books and can be placed on your desk supports.
- Pencils. If you use a pencil at work, buy a pencil handle that surrounds the pencil shaft, creating a wider grip. Some pens come with integrated handles.
- Ergonomically designed tools. There are many tools, including scissors and screwdrivers, that are varieties designed to reduce joint pain. Since no two people with arthritis are the same, it’s a good idea to try different models to choose the best one for you.
8. Reduce stress and ease joint pain
“It’s a problem for people with arthritis pain management, and pain comes from many sources, “says Lorig.” Stress, depression and fatigue it can also increase pain. ”So in addition to finding practical strategies and tools to minimize joint tension, it’s important to find ways to relieve stress and maintain a practical approach.
Learning some specific relaxation techniques, such as progressive relaxation or meditation, can help. It has also been shown that taking some time to exercise daily helps to make it easier stress and depression. “Physical exercise it has the added benefit of strengthening joint muscles and improving flexibility, ”says Lorig, which in turn can help relieve arthritis pain.