On the Job With Psoriatic Arthritis

You’ve been a model employee for years, but recently the aches, pains, and fatigue of psoriatic arthritis have you dreading getting out of bed, let alone starting the workday.

Getting treated early and effectively can help you manage psoriatic arthritis at work, says Ana-Maria Orbai, MD, director of the psoriatic arthritis program at the Johns Hopkins Arthritis Center in Baltimore. Once psoriatic arthritis is controlled and in remission, people can pretty much live a normal life, she adds.

But if your disease has progressed and isn’t well-controlled, you might benefit from changes that can help make your workday more comfortable and productive. Making a few workplace adjustments can make managing psoriatic arthritis on the job easier.

Psoriatic Arthritis and Your Rights in the Workplace

Accommodations may include flexible work schedules and extra time off for doctor’s appointments. Some employers may be eligible for a tax credit or deduction for accommodating employees — a win-win for everyone.

Businesses with less than 15 employees are not ADA-eligible, but some states have laws to protect people who work for smaller companies.

The kinds of accommodations you might need will depend on how your psoriatic arthritis is affecting you and what kind of work you perform.

Asking for Workplace Accommodations

Schedule a meeting with your boss to talk about how you can be more successful on the job. Explain how your condition impacts your work and how accommodations could help. Come ready with specific suggestions — you might even ask your rheumatologist for a letter supporting your case. Depending on your employer, you’ll likely want to reach out to the HR department, as well.

The U.S. Department of Labor’s Job Accommodation Network (JAN) includes a database of accommodations specific to various medical conditions that employees can discuss with their supervisors. Having an open conversation with your supervisor is the first step in the right direction.

• Limiting lifting, reaching, pushing, and pulling
• Allowing extra time to complete paperwork
• Implementing voice to text software and dictation software
• Organizing items in a way that reduces the need to move or lift items
• Reducing weight to be lifted by separating items into smaller groups
• Scheduling periodic breaks to get up and move around
• Providing ergonomic, adjustable office furniture
• Restructuring the job so the most challenging tasks are performed when the employee has the most mental energy or stamina

Some accommodations will require your employer to implement changes, whether that has to do with scheduling or purchasing certain equipment and devices. There are other changes you may be able to make yourself.

Take Breaks and Move Around

Getting up and moving around is especially important for someone with psoriatic arthritis, says Marissa Crossman, DPT, a physical therapist who now works as a consultant in the Albany area in New York. “You are naturally stiffer, and exercise can help keep the joints, ligaments, and tendons loose and muscles strong.”

Make Your Workspace Ergonomically Correct

Raise your computer screen so that the top quarter is at eye level. Your back should be supported and in the upright position to complement the natural curvature of your spine, and wrists and hands should be in line with the forearms, according to Crossman. A desk chair with adjustable armrests and a seat that can be raised and lowered to your needs would be ideal, she adds.

Give Yourself a Helping Hand

Assistive devices like the following can help take the strain out of routine office tasks:

• Wrist pads are especially helpful when your keyboard rests on a hard surface.
• A track pad can be used as a replacement for your computer mouse. “It allows you to just swipe your fingers instead of gripping and moving the entire mouse,” Crossman says.
• A Writing-Bird is an ergonomically shaped tool to use if gripping a pen is too difficult. It doesn’t require a lot of pressure to hold or move.
• A chair cushion: “You may want to add a soft cushion to sit on to help promote good posture and help with the alignment of the spine,” Crossman says.
• A walking aid or shoe inserts can help decrease the impact on the joints while walking at work.

RELATED: 7 Tools to Help You Type and Text When Psoriatic Arthritis Hurts Your Hands

How to Work More Comfortably With Psoriatic Arthritis

While it depends on what kind of job you have and what the expectations are, these tips can help make your workday easier.

Stretch at Your Desk

Stretches help you stay limber and are easy to do in your chair. To stretch your hamstrings — the muscles on the backs of your thighs — sit at the edge of the chair, straighten one leg so that your heel is on the floor and toes are up, then bend forward at the hips; repeat with the other leg. To stretch your shoulders, bring one arm across your chest and push it toward your torso with the opposite hand; repeat with the other arm. Finally, to stretch your neck muscles, Crossman adds, slowly turn your head from side to side.

Cycling is a great low-impact exercise for people with psoriatic arthritis, Crossman notes, and an under-the-desk bike allows you to pedal while you work.

Fight Fatigue

A mid-afternoon slump can hit anyone, but it can be particularly troublesome when you have psoriatic arthritis. “Exercise releases endorphins, so if you find yourself getting tired during the day, take a break and go for a short walk and drink some water to rehydrate,” Crossman suggests.

If you’re up to it, she adds, swimming at lunchtime may help break up the day. Swimming, she says, is a “great way to increase cardiovascular endurance” without causing stress on the joints.

In general, “Keep active, keep moving,” Dr. Orbai advises. “Consider dividing your inactive or sitting time in chunks no longer than 45 minutes separated by active time that includes walking, stretching, or speaking to coworkers.”

Manage Stress

“Stress management is important,” Orbai explains. “Avoid getting stressed or becoming isolated as that only increases anxiety, depression, and stress, which could trigger a flare. Know yourself and learn to respond early to stress in ways that help you diffuse it.”

So when the boss is breathing down your neck, take a break to de-stress. A few minutes of mindfulness meditation can help. This relaxation technique uses deep breathing to clear your mind and calm racing thoughts.

Additional reporting by Brian P. Dunleavy.