How to Make Everyday Activities Easier on Arthritic Joints

Even simple tasks, such as buttoning a shirt, can be difficult with arthritis - not to mention walking, carrying heavy objects, or climbing stairs.

And important part of managing arthritis is learning how to move and perform tasks in ways that put less stress on your joints. This can help make everyday activities less painful and awkward. It also can help prevent further damage to your joints.

Basics of joint friendly living

Find ways to decrease the amount of bending and reaching you do, as well as the number of unnecessary trips you make up and down stairs. One solution is to keep toiletries and other commonly used items at waist level, where they are easy to access.
Use your large muscles, such as your thighs, for lifting and other activities that require strength. That's what they were designed for. Smaller muscles, such as those in your wrist and hand, are intended for writing and other precise chores.
Avoid awkward positions. Sloppy posture can add to your pain and make you tired. Even the way you hold your hands can cause unnecessary pain. When possible, try to keep them in line with your wrists rather than twisting or bending them.
Consider braces, splints, and helpful devices, if necessary. Ask your doctor or physical therapist when or if these would be helpful. You'll also find some examples of devices mentioned below. Experts disagree on whether devices are helpful or cause muscles to become weak. Such devices may or may not be covered under your insurance policy.
Take it one step at a time. Divide projects or activities into small stages and take short breaks in between.
Follow your doctor's recommendations for exercise. Regular activity helps relieve pain by strengthening muscles and improving joint motion.
Take your pain medicine according to your doctor's advice. Self-care remedies, such as heat and cold, also can help relieve pain.

Apply joint-friendly basics to your life

A physical or occupational therapist can help you determine specific ways in which you can relieve stress on your joints. Here are some examples:

Standing, Sitting, and Lying Down

When standing: Keep your feet slightly apart or put one foot in front of the other. Bend your knees a little, and tighten your stomach muscles. Try to keep your body in a straight line—avoid twisting. Your shoulders should be held back. If you must stand for a long period of time, place one foot on a small stool or lean against a wall.

Sitting down in a chair: If it is tough to get up and down because of painful knees or hips, consider a higher chair or an adjustable one that you can raise. The American Physical Therapy Association also recommends a "hip-hinge" method for getting into and out of a chair:

1. Straighten your back and look straight ahead.

2. Gently push down from your chest, and slowly bend your knees. If necessary, grab the arms of the chair for balance.

3. Lower yourself into the chair, using your hips like hinges.

While sitting: Try to keep your hips, knees, and ankles at a 90-degree angle so they form an L-shape. It also helps to stick a rolled towel or pillow in the small of your back.

Getting up from a chair: Again, think of your hips as hinges:

1. Lean forward, bending from your hips.

2. Put your feet straight out in front of you, and use your toes to "grab" the floor.

3. Slowly rise from the chair. Then, "unhinge" from your hips, gradually straightening into an upright position.

Lying down: If you tend to lie on your back, you may find that a regular pillow is uncomfortable. Instead, consider a specially designed neck pillow or small, rolled-up towel. When lying on your side, support your arms and legs with pillows.

Cooking, Cleaning and Other Tasks

Use both hands when lifting frying pans, pouring milk, and carrying items you find difficult to hold with one hand.
Choose gadgets and equipment with large handles, or wrap tape or foam around skinny handles so they are easier on your hands.
Consider using various gadgets available for making food preparation easier. For instance, jar openers may help you remove twist-off tops with less effort. And knives with ergonomically designed handles can make chopping easier if your grip is weak.
Use wheeled carts to carry laundry, set and clear the table, and push around heavy items.
Choose rakes, mops, and other tools with long handles so you don't have to bend.
Special long-handled "grabbers" can help you lengthen your reach in cupboards and other areas.
Consider putting levers on faucets so you can turn them on and off with ease. Levers are easier to use than faucet handles if you have a weak grip. You also might replace hard-to-turn doorknobs with levers throughout the home.

When Bathing and Dressing

Have grab bars installed in your bathtub or shower and by the toilet. If you have difficulty showering while standing, consider a shower seat and a hand-held shower hose.
Choose pants or skirts with elastic waists so you don't have to button or zipper clothing. And go with slip-on shoes, when possible, to avoid tying shoelaces or buckling buckles.
Use an electric toothbrush rather than a manual one.
Try special devices that may make getting dressed easier. For instance, there are gadgets that can help you button buttons. And there are small rings that attach to zippers, which make it easier to zipper pants or jackets. There also are devices available to help you put on shoes and slip on socks and stockings.

On the Move

When climbing stairs, lead with your stronger leg.
When carrying objects, hold the items in your palms, when possible—don't pinch them with your fingers.
If walking hurts your feet or knees, ask your doctor about shoe inserts or shoes with wedged insoles. These work by reducing stress on joints.
If you suffer from severe hip or knee pain, consider a cane, which helps reduce joint stress. Walkers can help people with pain in both of their hips or knees.
If you drive, your car can have an impact on your comfort. If you can, pick one that has cruise control, automatic transmission, and power windows, seats, and mirrors.
When traveling, use suitcases with wheels or bags with straps that allow you to carry them across your chest.