Juggling work, family, and personal responsibilities is no easy feat, and when arthritis is added to the mix, it can feel overwhelming. The stiffness, swelling, and discomfort in the joints can make everyday tasks, from carrying groceries to typing on a computer, more challenging. However, with the right strategies, women can find ways to manage arthritis while keeping up with their busy lives. Here are some practical tips for making daily activities more comfortable and sustainable.
Ergonomic Solutions for Work and Home
Small adjustments to your workspace and home setup can help ease joint strain and prevent flare-ups.
1. Set Up an Arthritis-Friendly Workstation
- Choose Supportive Seating – A chair with proper lumbar support and adjustable height can reduce pressure on the spine and knees.
- Keep Essentials Within Reach – Arrange your workspace so that frequently used items (pens, phone, notepad) are easily accessible, minimising repetitive reaching.
- Use Assistive Devices – Ergonomic keyboards, voice-to-text software, and lightweight computer mice can reduce strain on fingers and wrists.
2. Modify Household Tasks
- Opt for Easy-Grip Tools – Kitchen utensils, scissors, and cleaning tools with padded or wider handles make daily chores easier on the hands.
- Take Advantage of Technology – Slow cookers, robot vacuums, and electric can openers can lessen the physical effort required for household tasks.
- Break Tasks into Shorter Sessions – Instead of cleaning or cooking for hours at a time, spread tasks throughout the day with regular breaks to prevent fatigue.
Exercise Routines That Support Joint Health
Staying active is important for maintaining mobility, but the key is choosing movements that are gentle on the joints.
1. Low-Impact Workouts
- Swimming or Water Aerobics – Water reduces joint strain while allowing for effective movement and strength-building.
- Yoga and Stretching – Gentle stretching can improve flexibility, while yoga enhances balance and reduces stiffness.
- Walking – A short daily walk can keep joints moving without excessive impact.
2. Strength and Mobility Exercises
- Focus on Muscle Support – Strengthening the muscles around affected joints (e.g., quadriceps for knee arthritis) can provide better joint stability.
- Try Range-of-Motion Exercises – Simple moves like wrist circles, shoulder rolls, and ankle flexes help maintain flexibility and prevent stiffness.
- Use Resistance Bands – These provide gentle resistance for muscle-building without adding unnecessary pressure on the joints.
Self-Care Strategies for Arthritis Management
Taking time for self-care is essential for both physical and emotional well-being.
1. Prioritise Rest and Recovery
- Listen to Your Body – On tougher days, allow yourself to rest without guilt. Overdoing it can lead to longer recovery periods.
- Improve Sleep Hygiene – A comfortable mattress, supportive pillows, and a consistent bedtime routine can help ease nighttime joint pain.
- Use Heat and Cold Therapy – A warm bath can relax stiff joints, while an ice pack can reduce swelling after a long day.
2. Manage Stress Effectively
- Deep Breathing or Meditation – Practicing mindfulness can help reduce tension, which may, in turn, lessen arthritis-related discomfort.
- Delegate Tasks – Whether at work or home, don’t hesitate to ask for help with lifting, cleaning, or other physically demanding activities.
- Stay Connected – Support from family, friends, or arthritis communities can make managing pain feel less isolating.
Creating a Sustainable Routine
Everyday life with arthritis requires balancing responsibilities while making room for self-care. Developing a realistic routine that includes gentle movement, breaks from repetitive tasks, and proper rest can make a difference in how you feel.
If arthritis is interfering with your daily activities, seeking professional support can help tailor a plan to your lifestyle. MASH Spine & Orthopaedics, led by Dr Mohd Mashfiqul Arafin Siddiqui, offers personalised care and treatment options for managing joint pain effectively. Get in touch with our clinic to explore ways to move forward with greater comfort and confidence.
