Joint pain and stiffness caused by arthritis can make physical labor difficult. Completing even the simplest tasks can end up being slow, painful, and exhausting. However, there are techniques that help make work easier and less painful, allowing you to get more done during the day. Here are some ideas on how you can simplify the job.
First, alternate heavy work and light work. For example, in one morning you have to carry storage containers to the attic, dust the living room, vacuum, pay bills, call your doctor, and mow the front lawn. Do the jobs in this order:
1. Carry containers to the attic (heavy)
2. Call the doctor (light)
3. Mow the grass (heavy)
4. Pay bills (electricity)
5. Empty (heavy)
6. Dust (light)
Be sure to take a break after every workout, even light work, to conserve your energy. (See the article titled Arthritis and Energy Conservation.)
Next, eliminate lifting and carrying when you can. Instead of picking up a box from a counter and carrying it around the kitchen, slide it along the counter as far as you can and pick it up when needed. When you have to lift and carry objects, break the load into smaller amounts to save weight and reduce stress on your joints. If you have access to one, use a rolling cart to push or pull heavy objects instead of carrying them.
Third, keep your body in proper alignment as you complete the work. When possible, keep your back straight and your hips and knees in line. Pick up an object with a straight back and bent knees, keeping the object close to your body. Rotate your entire body with your feet once you’ve lifted the object off the ground; don’t turn your back. Push or pull objects with your back straight and your body facing forward.
Another tip is to use the largest joints in your body when possible. Push or carry objects with your forearms instead of your hands to distribute the weight of the object over a larger area. Lift with your knees instead of your back, since your knees are actually larger joints than the smaller joints between the vertebrae in your lower back. Twist jar lids to open with the palm of your hand instead of your fingertips.
Finally, use adaptive devices when you can to help get the job done. Large, long-handled tools, rolling carts, opening devices, and many other devices are readily available and inexpensive to obtain. Another article in this series will go into more detail about adaptive devices.
These techniques can also be used in a workplace. Talk to your employer about adapting your job to incorporate job simplification, as most employers would prefer to allow some accommodations at the cost of hiring a new employee. If you phrase it in terms of cost savings, most employers are willing to listen to your proposals.
By using work simplification techniques, you will be able to reduce stress on your joints and get more work done throughout the day. Give these techniques a try and see if they help save you some pain and aches!