The daily demands of work can present many challenges when you have arthritis. This is true regardless of whether you are working on a desk job or a job that requires lifting and bending. Fortunately, a few simple principles can help most people get through their day without undue pain. Ergonomically designed chairs, desks, and special equipment can also help relieve painful joints. Here are eight tips from arthritis experts.
1. Take breaks from repetitive movements
Whether you’re working on a computer or on a construction site, your job will likely require some repetitive motion. “Repetitive motion can cause repetitive stress injuries that can exacerbate arthritis pain,” said Andrew Lui, PT, assistant professor of physical therapy and rehabilitation at the University of California, San Francisco, where he advises people with arthritis and other joint pain. “If possible, take frequent breaks when you have to do repetitive motion work.”
2. Use good arthritis body mechanics
Whether you move around a lot at work, or sit or stand in one position, your joints are less likely when you hold them in a neutral position that physical therapists call them. With knees, for example, the neutral position is slightly bent – the position they are in when you are sitting in a chair with your feet slightly forward.
For wrists, the neutral position places the hand and forearm in a straight line so that the nerves that run through your wrist are not pinched. The neutral position for your neck when working at the desk is with your head held straight. “Whatever you do in your work, pay attention to the position of your body,” says Lui. “Try to avoid unnecessary strain by finding the most comfortable position.”
3. Stay mobile if you have osteoarthritis
Staying in one position for too long puts strain on your joints too. “Try to change positions as often as possible during your work day,” says Kimberly Topp, PhD, professor and chair of the Department of Physiotherapy and Rehabilitation Services at UC-San Francisco.
If you are on your feet a lot at work, take frequent breaks from sitting. Another strategy that can help: standing up, put one foot on a stool to change the knee position and relieve the back. (Be sure to alternate between your right and left feet.) If you use your hands to work, such as walking around, When you are seated, take breaks to stand up, stretch, and walk around. Desk chairs with adjustable positions can also help reduce unnecessary stress on the joints.
4. Lift wisely and take care of your joints
“If your job involves lifting objects, be sure to bend your knees as you lift,” says Kate Lorig, RN, DrPH, Professor Emeritus at Stanford University School of Medicine and author of The Arthritis Helpbook. “That puts less strain on your back. Keep objects close to your body to relieve strain on your arms and wrists. ”Store heavy objects in locations that minimize lifting. If you can, seek help from colleagues if your arthritis occurs.
5. Minimize joint pain and stress
“With a little advance planning, you can put unnecessary strain on annoying joints,” says Lorig. For example, if you have to climb stairs for something, think about anything else you might need to bring up or down. This way you can minimize the number of trips you have to make.
6. Use arthritis-friendly wheels
The wheel was a great invention. So use it. Folding metal trolleys, wheeled tea trolleys, utility carts, and briefcases or wheeled suitcases are great ways to move items from place to place without having to carry them. When buying a cart, try several models to find the one that feels best for you. Ideally, folding trolleys should be sturdy but lightweight, with a handle that feels comfortable in the hands.
7. Try arthritis assistive devices
Today, many types of tools and devices are available in designs that minimize stress on the joints, particularly the fingers and hands. Examples include:
- Ergonomic computer keyboards. These keyboards are designed with your hands and wrists aligned to minimize pinching of the nerves in your wrist. These keyboards have been shown to reduce pressure in the carpal tunnel, which carries the nerves that control the hand. Some ergonomic keyboards are adjustable so you can find the most comfortable position for you.
- Doorknob extensions. These clever devices eliminate the need to close your hand around the button – something that can be painful if you have arthritis in your hands or fingers.
- Accountant. If you are consulting books or manuals in your work, desk book holders are a great way to minimize the strain on your hands. Another new option is eBook readers, which are usually much lighter than books and can be placed in stands on your desk.
- Pencil handles. If you use a pencil at work, buy a pencil handle that wraps around the shaft of the pencil, creating a much wider grip. Some pens have built-in handles.
- Ergonomically designed tools. Many tools, from scissors to screwdrivers, are available in different versions that are designed to minimize joint pain. Since no two people with arthritis are exactly alike, it is advisable to try several models to choose the one that works best for you.
8. Reduce stress and relieve joint pain
“The problem for people with arthritis is how to manage pain, and pain comes from many sources,” says Lorig. “Stress, depression, and fatigue can also make the pain worse.” It is therefore important to find not only practical strategies and tools to minimize stress on the joints, but also ways to reduce stress and maintain a practical mindset.
Learning some specific relaxation techniques, like progressive relaxation or meditation, can help. It has also been shown to take some time to exercise each day to relieve stress and depression. “Exercise has the additional advantage of strengthening the joint muscles and improving flexibility,” says Lorig. This, in turn, can help relieve arthritis pain.
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