When you have arthritis, your daily work demands can pose many challenges. It’s true whether you work at a desk job or a job that needs to be lifted or bent. Fortunately, some simple principles help most people spend the day without undue pain. Ergonomically designed chairs, desks, and certain equipment can also help reduce the strain on painful joints. Here are eight tips from arthritis experts.
1. Take a break from repeated movements
Whether you work on a computer or on a construction site, your job can require some repetitive movements. “Repetitive exercise can cause repetitive strain injury and exacerbate arthritic pain,” said Andrew Lui, PT, a clinical assistant professor of physiotherapy and rehabilitation at the University of California, San Francisco. Joint pain“If you need to work with repetitive movements, take breaks as often as possible.”
2. Use a good arthritis body mechanic
Whether you make a lot of movements at work or sit or stand in one position, keeping your joints in what the physiotherapist calls a neutral position reduces the chances of your joints functioning.for kneeFor example, the neutral position is slightly curved. In other words, it is the position when you sit in a chair with your legs extended slightly forward.
In the case of the wrist, in the neutral position, the hand and forearm are aligned and the nerves that pass through the wrist are not pinched. The neutral position of the neck when working at the desk is to hold the head straight. “No matter what you do, be aware of your body position,” says Louis. “Try to get rid of unnecessary tension by finding the most comfortable position.”
3. Stay mobile with osteoarthritis
Staying in either position for a long time puts stress on your joints. Dr. Kimberly Top, a professor and chairman of the Department of Physical Therapy and Rehabilitation Services at the University of California, San Francisco, said:
If you get up a lot at work, take frequent breaks and sit down. Another strategy that may help: place one foot on the footstool while standing, knee It reduces the burden on your back. (Be sure to switch between the right foot and the left foot alternately.) For manual work such as typing and carpentry, work frequently and alternately to change the position of your body. If your work involves sitting, get up, stretch and take a break to walk around. Adjustable desk chairs also help prevent unnecessary strain on the joints.
4. Lift wisely to save the joints
“If you lift something at work, be sure to bend your knees when you lift it,” said Kate Lorig, RN, and DrPH, Professor Emeritus and Author of Stanford University School of Medicine. Arthritis help book“This reduces the strain on your back. Keep objects closer to your body to reduce strain on your arms and wrists.” Where to minimize the amount of lifting you have to do. Please keep heavy items in. If possible, ask a colleague to help you if your arthritis is progressing.
5. Minimize joint pain and tension
“Planning a little in advance can help you avoid the hassle of unnecessarily straining your joints,” says Lorig. For example, if you need to climb stairs for something, consider other things that may need to be raised or lowered. That way, you can minimize the number of trips you have to take.
6. Use arthritis-friendly wheels
The wheel was a great invention. So use it. Folding metal carts, wheeled tea carts, utility carts, wheeled briefcases or suitcases are great ways to move around without having to carry items with you. When buying a cart, try several models to find the one that works best for you. Ideally, the foldable cart should be sturdy yet lightweight and the handles should feel comfortable in the hand.
7. Try arthritis support equipment
Today, a wide variety of tools and gadgets are available, designed to minimize strain on joints, especially fingers and hands. Here is an example:
- Ergonomic computer keyboard. Designed to align the hands and wrists to minimize wrist nerve pinching, these keyboards have been shown to reduce pressure in the carpal tunnel, which carries the nerves that control the hands. Some ergonomic keyboards are adjustable so you can find the most comfortable position.
- Doorknob extender. These clever devices eliminate the need to close your hands around the knobs. This can be painful if you have arthritis on your hands or fingers.
- Book holder. If your work involves reading books or manuals, desktop bookholders are a great way to minimize the strain on your hands. Another new option is the eBook reader. It’s usually much lighter than a book and can be leaned against a stand on a desk.
- Pencil grip. If you use a pencil at work, buy a pencil grip that wraps around the pencil shaft to create a much wider grip. Some pens have a built-in grip.
- Ergonomically designed tool. From scissors to drivers, many tools have a variety of tools designed to minimize joint pain. People with arthritis are not exactly the same, so it is wise to try several models to choose the one that works best for you.
8. Relieves stress and relieves joint pain
“The problem for people with arthritis is Pain managementAnd the pain comes from many causes, “says Lorig. “Stress, depression, and Malaise It may also increase the pain. Therefore, in addition to finding practical strategies and tools to minimize joint tension, it is important to find ways to relieve stress and maintain a practical outlook.
It is helpful to learn some specific relaxation techniques, such as progressive relaxation techniques and meditation techniques.It has been shown that taking a little time each day to exercise can also help make it easier. Stress and depression. “motion It has the added benefit of strengthening the muscles of the joints and increasing flexibility, “says Lorig. It, in turn, may help relieve the pain of arthritis.
Tips to help you survive the day
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