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Working
with Arthritis Tips
1)
Pacing
-
take care of essential tasks when you have the most energy; by
being flexible and creative you can help balance your work responsibilities
with the demands of your disease. Try to figure out your energy
patterns throughout out the day as well as what activities aggravate
your pain and fatigue and what you are able to manage within your
limits.
-
vary your activities such as sitting and standing, repetitive
activities and walking
-
know your limits and try not to overdo it
-
take your scheduled breaks (lunch as well as morning and afternoon)
and do not eat your lunch at your desk
-
Prioritize your work projects so that most important thinks get
done
-
Maintain a schedule and try to stay on a regular routine
2)
Proper Body mechanics
-
Make sure that you are using proper methods for bending, lifting,
reaching, sitting, and standing
-
Avoid staying in one position for long periods of time - keeping
joints in the same position may increase stiffness and pain.
3)
Assistive Devices
-
The use of assistive devices may help activities at work easier
and have less effort
-
Some examples are; using a built up pen for writing, a head set
if talking on the phone for long periods of time, and a wrist
splint for a sore and/or inflamed wrist.
-
Speak to your Occupational Therapist about assistive devices that
may work for you.
4)
Exercise Regularly
-
exercise can improve your overall health and fitness and help
to decrease your arthritis symptoms at work.
- Your
exercise program should include range of motion exercises to keep
your joints moving, cardio/endurance exercise to strengthen your
heart, and strengthening exercises to help your muscles stay strong
to support your joints
-
Speak to you physiotherapist about setting up an exercise program
for you
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Stretching exercises can be incorporated into your day as well
5)
Ergonomics
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Organize your work area and limit the need to lift, carry, reach,
and walk too much
-
make sure that if you use a computer that you are ergonomically
set - up. There are several organizations, which can assess your
workstation, including The Arthritis Society.
-
Some good websites to check out re: computer ergonomics are:
www.ergonomics.ucla.edu/
www.3m.com/cws/selfhelp/
You can also see our Ergonomic Computer
Station Checklist to see if you are set up properly at
your workstation.
6)
Sleep
-
sleep helps to restore your energy so that you can better manage
your pain throughout the day at work and to help fight off fatigue
-
Tips to help you get to sleep at night
are:
-
take a warm bath before going to bed
- listen
to soothing music
- read
a relaxing novel
- establish
a regular bedtime routine and a regular sleep schedule by
going to bed and getting up at the same time every day
- avoid
alcohol and caffeine, especially late in the day
- do
moderate exercise on a regular routine, but avoid right before
going to bed.
- Avoid
taking sleeping pills unless your doctor recommends them
7)Proper
Footwear
-
wearing proper footwear at work can help to decrease your foot,
knee, lower back, and hip pain as well as give you more endurance
for standing and walking.
-
Your footwear should have a strong, but flexible sole as well
as be a lace-up shoe with a heel no higher than 1 inch and have
a firm heel counter.
-
Please refer to our Footwear Checklist
which list proper footwear qualities
-
If you have concerns about proper footwear for you, please speak
to your Occupational Therapist.
8)
Ice / Heat
-
the use of ice or heat may be beneficial to use of your breaks
at work
-
if you have a hot, red, and inflamed joint you may benefit from
ice as it will numb the sore area and reduce inflammation. A frozen
bag of peas works well.
-
if you feel stiff and have an achy pain feeling you may benefit
from the use of heat - heat relaxes your muscles and stimulates
blood circulation.
-
using paraffin hot wax or the hot oil and
glove routine before going to work may help to limber up your
hands before you go to work as it will limber up your hands and
wrists
9)
Deep Breathing/Relaxation
-
Pain and stress have similar effects on you body as muscles tighten,
breathing becomes fast and shallow and your heart rate and blood
pressure go up. Relaxation can help to reverse these effects and
give you a sense of control and well-being which makes managing
pain easier.
- Try
your progressive muscle relaxation and/or guided imagery on your
lunch break or before or after work.
- Use
deep breathing at work to help you to relax and keep you from
tensing up.
10)
Communication
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be honest with your co-workers and your boss about your arthritis
-
let them know your full capacity and your eagerness to work, but
also let them know when you are not feeling well
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Explain that there are good days and bad days and that much of
the time you have no control over when you are going to have a
good day or a bad day.
-
On bad days, ask for help when you need it and do only what you
can tolerate without exacerbating your pain.
11)
Be Positive
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arthritis may limit things you can do, but it doesn't have to
control your life.
-
Build your life around wellness, not sickness or pain
-
Practice positive self talk; what we say to ourselves often determines
what we do and how we look at life
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Negative messages can lead to increased pain, while positive messages
can help you to distract from pain.
12)
Take your medications wisely
- take
your medications as prescribed by your doctor. If you have any
concerns/questions about your medications arrange to see the doctor
who prescribed your medication
- *
Also note that working may be very difficult in your situation
and if you continue to have problems at work, speak with your
doctor.
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