Using Joints Wisely.

Last updated Thursday, January 06, 2005

Figure 1 - Practical tips for the workplace

Figure 2 - Practical tips for the kitchen

Figure 3 - Practical tips for housecleaning

Figure 4 - Practical tips for the bathroom

Practical tips

On the job

Whether you work at home or in a office, factory, or other setting, you'll find that by making some simple changes, you can be more comfortable and lessen the strain on your joints (see figure 1).

Respect pain: Try to avoid or modify activities that cause pain. If you have painful hands but must work at a computer, try to rest your hands frequently or talk to your supervisor about making changes. These might include adjusting the level of your keyboard or using a wrist support at the edge of the keyboard. Avoid activities that involve a tight grip or squeezing. Use tools with built-up handles. Build up pens and pencils with foam rubber. Use scissors that spring open. Use good posture. Use work surfaces that allow you to keep your back straight and your shoulders relaxed. If you work at a desk, you can use a slanted top, a drafting table, or a document holder to reduce the strain on your neck and upper back.

Avoid staying in one position: Change your body position and move your neck, shoulders, arms, hips, and legs often to avoid stiffness. If your job requires a lot of standing, shift your weight from one leg to the other by placing one foot on a box, footrest, or stool in front of you. Wear comfortable, supportive shoes.

Use your strongest joints and muscles: Remember proper body mechanics. To lift something, bend with your knees, not your back. Carry your briefcase with a shoulder strap.

Balance rest and activity: If your job requires a lot of standing or walking, take frequent rest periods. Try to lie down for a while during your lunch break, or sit if lying down is not possible.

Organize work areas: If you use tools, place them at a convenient level. Use a Lazy Susan or desktop organizer to keep items within easy reach.

Sit to work, when possible: A well-designed chair for working should provide good back support, and should swivel or be easily moved. It also should be adjustable to the proper height for any activity.

Use labor-saving items: Use specially designed tools such as pistol grip ratchets and ergonomic hammers that keep your wrist in a stable position. Use a rolling cart or luggage tote instead of carrying heavy objects in your hands.

Ask for help: Have a talk with your supervisor (or the personnel director) about your needs. Most employers will want to protect their investment in your training and experience. Therefore, they will often make changes to enable you to keep working. A vocational rehabilitation counselor from the State Department of Rehabilitation, or an occupational therapist may be able to help sort out your needs.

In the kitchen

• Plan meals ahead to lessen last minute tasks.
• Use electric appliances such as can openers, mixers, blenders, fry pans, crockpots, microwave ovens, knives, and dishwashers to get the job done with less time and energy.
• Place a mixing bowl in the sink when stirring. A damp cloth underneath will help to keep it from slipping.
• Hammer rust-proof nails through a cutting board to secure vegetables while cutting.
• Use a French Chef's knife, which keeps hands in good position for cutting, slicing, and chopping.
• Use disposable aluminum baking pans for easier cleanup.
• Spray a nonstick product on pans or line with foil before baking or frying.
• Let dishes drain and dry in a rack.
• Use lightweight baking dishes, plates, pots, and pans, and serve from them.
• Use a wheeled cart to move heavy items from place to place.
• Sit on a high stool while cooking or washing dishes.
• Use convenience foods such as precut potatoes and onions.

Laundry and housekeeping

• Do only the tasks that are really necessary. For example, buy permanent-press items that don't need ironing.
• Use separate laundry baskets to sort clothes before taking them to the laundry room. After the clothes come out of the dryer, sort them into different baskets for each family member to put away.
• Sit to sort, fold, and iron clothes.
• Put casters on furniture.
• Use a sponge mop with an easy squeezer, a "janitor's pail" with a wringer, or a pail on a wooden dolly.
• Use a long-handled feather duster.
• Dust with a mitt, using circular motions with your hand extended.
• Wear an apron with big pockets for carrying cleaning supplies.
• Store cleaning supplies everywhere they are used.
• Use an automatic toilet bowl cleaner and spray-on mildew remover so you won't need to scrub.
• Alternate heavy tasks, such as mopping floors, with light ones, such as dusting.
• Just do one major cleaning task a day, such as washing clothes or cleaning the bathroom.

Bathroom

• Sit on a bath stool in the shower or tub.
• Wash with a bath mitt or a long handled brush.
• Extend or build up handles on brushes and combs with rulers, foam rubber, or pipe insulation.
• Install lever-type faucets which can be controlled with the palm, or build up faucet handles or use a non-skid pad.
• Put grab bars around the tub and toilet.
• Use a rubber suction mat or nonskid strips in the tub or shower.
• Squeeze a toothpaste tube between your palms or put a washcloth under the tube and lean on it. You can also buy toothpaste in a pump dispenser.
• Use an electric toothbrush or one with a built-up handle.
• Use a raised toilet seat, if you have trouble sitting or rising from the toilet.
• Use a free-standing mirror to put on makeup, so you don't have to lean over the sink and strain your back.

Bedroom

• Use long-handled shoe horns and sock aids.
• Wear shoes that fit and provide good support. Some shoes have velcro closures or elastic shoelaces.
• Wear pre-tied neckties.
• If possible, replace buttons with velcro or use a button hook.
• Use a zipper pull or add a loop, chain, or large paper clip to make a zipper easier to grasp.
• When making the bed, finish one side at a time.

Leisure

• Use a card rack or holder or a brush to hold playing cards.
• Lay newspapers open on a table to read; use a book stand.
• Use felt-tip pens, which require less pressure, or larger pens, which are easier to grip.
• Use a push-button phone or a pen tip to dial. Get a headset so you don't have to hold the receiver.
• Use specially-made, lightweight tools with built-up or extended handles for gardening and other yard work.
• Use a gardening stool designed to reduce the stress on your back and legs.
• Break up long shopping trips into several shorter ones.
• Use a fishing rod holder or camera strap to free your hands.
• Play golf for nine holes and then rest before starting the second set. Ride a golf cart and use lightweight clubs.
• Use a three-wheeled bike for greater stability.

In the car

• Have power steering, brakes, windows, and seat controls.
• Build up tops of keys or use key holders to make turning easier.
• Use a car door opener (self-help device) to reduce stress on your hands.
• Use a wide-angled mirror if you have trouble turning your neck.

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