Frequently Asked Questions about Living with Arthritis.

Self-help skills

Self-help skills

Arthritis may affect you in many ways, from what you can do to how you look. Daily tasks maybe harder to do or may take longer. Arthritis may change the shape of your joints or how your skin looks, but most people won't be able to tell by looking at you that you have arthritis.

You are the best manager for your arthritis. Being a good arthritis manager means knowing what to expect. It also means planning your activities for your best times or days. And it means learning how to work with your doctor as a team. This includes discussing changes in your abilities as well as what works and what doesn't.

You can help yourself feel better. You can learn to manage your arthritis symptoms and how they affect your daily activities. You can also learn skills to help manage how arthritis affects your emotions and your family.

Good body mechanics

Body mechanics are ways to use all your body parts wisely. They include learning how to do daily activities in ways that are less stressful to your joints. These body mechanic tips will help reduce your pain.

Use good posture

Good posture is putting your body in the most efficient and least stressful position. Poor posture is more tiring and adds to your pain. Using good posture protects your neck, back, hips and knees.

Standing

Your entire body helps you stand correctly. Imagine a straight line connecting your ears, shoulders, hips, knees and heels. Remember these rules for other parts of your body: slightly bend or unlock your knees; tighten your stomach muscles; tuck your buttocks under; hold your shoulders back; tuck your chin in a comfortable position; stand with your feet apart and spread slightly or with one in front of the other to keep your balance.

Standing this way will help prevent pain. If standing for a long time becomes painful, lean against a wall or put your foot up on a stool. Both of these actions flatten your back and prevent slouching.

Sitting

Your spine should also be stable and supported when you sit. Use these tips to sit correctly: use pillows or a rolled-up towel to support your lower back; place your hips, knees and ankles at a 90 degree angle (maybe with a footrest); hold your shoulders back; tuck your chin in a comfortable position.

Your shoulders should be relaxed with your arms at your side, elbows at a 9O degree angle or lower and your wrists straight. When working at a desk or counter, you may need to use an adjustable chair to position your joints for different work surfaces. Sit in a higher chair if it is difficult to sit down or stand back up. When reading, use a book stand to avoid neck strain when you look down.

Lying on your back

Sleep with a small roll in your pillowcase or use a cervical pillow to avoid stressing your neck or neck muscles. Avoid using pillows under your knees.

Lying on your side

Use several pillows or a large body pillow to support your arms and legs.

Distribute your load

Use your large, strong joints and muscles, and spread the load over stronger joints or larger surface areas. Carry a purse with a shoulder strap rather than carrying it in your hand, or use a fanny pack. This protects painful elbow, wrist or finger joints. When you lift or carry things, use the palms of both hands instead of your fingers and your arms instead of your hands. When using stairs, go up with your stronger leg first and go down using your weaker leg first. Always use a handrail if available.

Use body leverage

Lift or carry things close to your body. Holding items close to the body is less stressful. Slide objects whenever possible instead of lifting them.

Move or change positions often

Keeping muscles and joints in the same position adds to stiffness and pain. Do a quick check of your jaw, neck, shoulders, arms, wrists, fingers, hips, legs, ankles and toes. Stretch and relax areas that are tired or tight.

Other body mechanics tips

• When lifting something that is low or on the ground, bend your knees and lift by straightening your legs. Try to keep your back straight.
• Use reachers instead of bending to get something from the floor or cupboards.
• If you have to bend, try to keep your back straight.
• To get up from a chair, slide forward to the edge of the chair. Keep your feet flat on the floor. Lean forward, then push down with your palms--not your fingers--on the arms or seat of the chair. If you have wrist pain, you can push off with your forearms against the top of your thighs. Stand up by straightening your hips and knees.

Weight control

Balancing rest and activity

Organize

Respecting pain

Pain is one of your body's signals that something is wrong. If your pain increases during or after completing an activity or exercise, then you've done too much. Be alert for pain that lasts for more than two hours after completing a task. Next time, do a little less or go about it in a way that takes less effort.

Check with your doctor or therapist about different ways to manage various types of pain.

Self-help devices

Self-help devices can take stress off your joints, but always try to use your own range of motion and strength first. Self-help devices can make tasks easier and more efficient, especially when you're tired, stiff or in a hurry. These products can:

• provide leverage to give you more force (lever faucet and tap turners, aids with lever handles to open push-button car doors); keep joints and muscles in the best position for function (use a pizza cutter instead of a knife to cut, spread your hand flat and use your palm to open jars and carry items);
• extend your reach if your range of motion is limited (long-handled shoehorns, reachers and bath brushes); and
• help you avoid strain on joints and muscles (electric can openers, built-up handles and grips for utensils, pens and grooming aids).

Using self-help products requires less energy on your part and places less stress on your muscles and joints.

Making daily activities easier

Cooking and cleanup

• Plan meals ahead to lessen last-minute tasks.
• Use electric appliances such as can openers, mixers, crock pots, microwave ovens and dishwashers to get the job done with less energy and stress on your joints.
• Place a mixing bowl in the sink while stirring. A damp cloth underneath will help keep it from slipping. Hold the mixing spoon like a dagger to take stress off your hands.
• Hammer rustproof 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 non-stick product on pans or line with foil before baking or frying. 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. Store appliances within easy reach. Use long-handled reachers.

Laundry and housecleaning

• Use separate laundry baskets to sort clothes. 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.
• 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 open.
• Store cleaning supplies everywhere they are used, or keep them on a cart you can wheel from room to room.
• Use an automatic toilet bowl cleaner and spray on mildew remover so you won't need to scrub.
• Just do one major cleaning task a day, such as washing clothes or cleaning the bathroom.
• Put casters on furniture.
• Do only the tasks that are really necessary. For example, buy permanent press items that don't need ironing.

In the bathroom

• Sit on a bath stool in the shower or tub.
• Wash with a bath mitt or long-handled brush.
• Extend or build up handles on brushes and combs with rulers, pink foam hair curlers or PVC pipe insulation tubing.
• Install lever-type faucets that can be controlled with your palm, or build up faucets or use a nonskid pad.
• 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 free-standing mirror to put on your makeup, so you don't have to lean over the sink and strain your back.
• Use a raised toilet seat if you have trouble sitting or rising from the toilet.
• Keep towels within easy reach.
• Put grab bars around the tub and toilet.
• Use a rubber suction mat or nonskid strips in the tub or shower.

In the bedroom

• Wear loose-fitting clothes with larger neck and arm holes.
• Use long-handled shoehorns and sock aids.
• 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.
• Wear shoes with velcro closures.
• Keep shelving and storage within easy reach.
• Sit to dress.
• Keep a rolling laundry cart in your closet.

In the workplace

• Sit in a chair that can be easily adjusted.
• Use a footrest.
• Keep files and supplies within easy reach.
• Use vertical files on your desk for current work.
• Install work assist arms or wrist rests at your keyboard.
• Use a glare screen and paper holder on your monitor.
• Use lateral file cabinets for easier access.

Leisure

• Wear good walking shoes that fit and provide good support. Elastic shoelaces or velcro closures make putting on shoes easier.
• Use a card rack or holder or a brush to hold playing cards.
• Lay newspapers or books open on a table to read; use a bookstand.
• 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.
• Break up long shopping trips into several shorter ones.
• Use a three-wheeled bike for greater stability.

Car care

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

How useful was this page or article? This article is rated out of 5 stars (18 ratings). Not useful at all Not very useful Useful Very useful Extremely useful