If you feel like your life is a grind some days, that may be because it actually is. “Much of what we do is repetitive every day,” says Carole Dodge, an occupational therapy supervisor and clinical specialist at the University of Michigan in Ann Arbor. “About 70 to 80 percent of tasks are done on a daily basis, and the other 20 to 30 percent may vary.”
And when you have rheumatoid arthritis (RA), symptoms like joint pain, stiffness, swelling, and even fatigue can make it more difficult to complete everyday tasks.
The good news: There are steps you can take to help ease your RA symptoms while going about your day-to-day life. Try these five simple modifications to help make daily duties easier on your joints.
1. Rethink Your Everyday Bag
Lugging too much stuff around in a carryall can tax your joints, increasing pain, inflammation, and discomfort caused by RA. “Choose a smaller and lighter purse whenever possible,” says Dodge. Handbags made of fabric are typically lighter than leather, and those with wider straps help disperse pressure and distribute the weight from your bag more evenly. “You can also try placing a wristlet in a larger bag. This provides easy access so you can take a few necessities with you when you run errands while allowing you to leave the larger bag at home or in a locked car,” she says. Cross-body bags, waist-belt bags, and light backpacks are also joint-friendly solutions.
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2. Fix Your Phone Habits
Holding a phone up to your ear — or worse, cradling it between your ear and shoulder — can strain your arm, neck, and shoulder joints. Some conversations require privacy, but “try to use a speakerphone or headset whenever you can,” says Dodge. Earbuds are another hands-free solution. What’s more, tapping on a smartphone can trigger joint pain. “When you’re texting or e-mailing on your cell, consider using a stylus to type to help limit movement in the digits and wrist,” she says.
3. Configure Your Work Area to Avoid Strain
Sitting at a desk all day can do a number on your lower back, and a study published in JAMA found that being sedentary and physically inactive has a negative impact on health — and can even increase the risk of early death, especially when occurring together. Repetitive movements, particularly without a break, can also fatigue muscles and joints. Step away from the glowing computer screen and walk around every 20 to 30 minutes, advises the Arthritis Foundation. Also make sure your desk is set up ergonomically: Your eyes should be level with the top of your computer screen, which should be about an arm’s length away from you. Your feet should fully reach and remain on the ground; try a footrest if they don’t. While you’re typing, “try using document holders that attach to your computer monitor at eye level to help reduce neck strain,” says Dodge. And skip the wrist rest. “I’m not a fan, because they can lead to carpal tunnel symptoms,” she says.
4. Refresh Your Ride
Not only can long commutes in a car aggravate your lower back, but holding the steering wheel for long stretches can cause hand and wrist discomfort. “Try using a padded wheel cover so you don’t need to grip as tightly,” says Dodge. When you’re shopping for a new car, consider models with automatic car starters so you don’t have to hold a key, heated seats to soothe bones and joints, and door handles and gearshifts that are easy to operate. Additionally, a number of add-on seatbelt assistance devices can help you avoid struggling with buckling and unbuckling. “And when you have RA, cruise control is your friend,” says Dodge.
RELATED: 10 Driving Tips for People With Rheumatoid Arthritis
5. Update Your Bedtime Routine
If you haven’t already, it’s time to upgrade to an electric toothbrush and a water flosser instead of a manual toothbrush and floss. “Any time you can use an electric gadget that limits active hand gripping, you should do it,” says Dodge. And before you hit the sheets, make sure your thermostat is set to work in your favor. “Adjust it so the heat goes up in the morning to help warm up your joints before you need to get out of bed, because cold temperatures lead to more pain,” she says.
RELATED: How to Sleep Better With Rheumatoid Arthritis
Additional reporting by Deborah Shapiro.
