Take a break from the desk constantly and stretch the stiff muscles.
Osteoarthritis – a degenerative disease that causes joint pain as a result of the thinning of the articular cartilage – is the most common form of arthritis.
In Singapore, it affects an estimated 40 per cent of the adult population but only 10 per cent seek medical advice.
Ms Lin Ying Ying, Principal Occupational Therapist from the Department of Occupational Therapy at Singapore General Hospital (SGH), a member of the SingHealth group, shares lifestyle tips that can help prevent joint pain and keep arthritis at bay.
1. Avoid positions that foster deformity
Tight pinching
- When writing, wrap your pen with foam to build it up for an easier grip.
- When opening packages, use appropriate tools such as a pair of scissors instead of using your fingers.
- When drinking, use a mug and wrap your hand around it for a larger, more stable grip. Avoid using cups with dainty handles, which can be difficult to hold.
Tight gripping
- When picking kitchen utensils, choose those with large and soft handles as they’re easier to grip.
- When opening a jar, using a nonslip mat on the cap will enhance your grip and decrease the stress on your finger joints.
Exerting excessive pressure on your joints
- When lifting objects, always use both hands. If you’re lifting an object from below waist level, bend your knees and keep your back straight before lifting the object. If you cannot do it, the item is probably too heavy for you.
- When carrying an item, hold it closer to the centre of your body and the joint that supports it. If you need both arms to carry an item, hold it close to your body instead of gripping its handles or sides with your fingers.
- Don’t lift heavy objects above your head. Use a stool to reach for high, hard-to-reach places.
- Use a trolley to move heavy, bulky objects.
- Don’t try to pull anything forcefully with your fingers.
2. Avoid prolonged static positions
- Change your posture frequently as holding your joints in a single position for extended periods of time can result in fatigue and pain. Take frequent rest breaks when engaging in activities.
3. Prioritise, organise and use tools to accomplish tasks
- Develop realistic expectations of what you can accomplish then prioritise those tasks.
- Plan your workspace for maximum efficiency and avoid repetition during activities.
- Keep frequently-used items nearby.
- Use adaptive devices for difficult tasks you often do, for example jar openers to open tight jars.
- Get long-handled versions of tools such as dustpans and shoehorns to minimise bending.
4. Balance rest and exercise
- Stop an activity and rest as soon as you notice signs of fatigue and pain.
- Balance rest with exercise as it is equally important to maintain movement and strength. Consult your Occupational Therapist for an exercise programme that’s right for you.
5. Follow the programme recommended by your doctor or therapist
- Splints can help to manage joint pain or deformities and provide support to your joints. Follow the splinting programme that your Occupational Therapist has designed for you.
- Heat and cold compress can help to manage joint pain and stiffness. Use cold compress to decrease swelling and pain when your joints are acutely inflamed and very swollen or painful. Use heat therapy to relieve stiffness and aching in joints that are not acutely inflamed. Consult your Occupational Therapist if you are unsure whether to use heat or cold.
Ref: R14
Related articles:
How to Prevent Osteoarthritis
Knee Pain (Knee Osteoarthritis): Tips, Exercises and Treatment
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