8 Everyday Ways To Save Your Joints

culed from:prevention.com

It was the day a dish of eggplant parmigiana slipped from my aching fingers that I realized I needed to learn how to take better care of my joints.
Though I'm only 49, I was diagnosed with rheumatoid arthritis (RA) 10 years ago. A chronic condition that affects the thin layer of tissue lining the joint space between bones, RA is the second most common type of arthritis; the most prevalent, osteoarthritis (OA), often results from the degeneration of the joint's cartilage that occurs with age. By the Arthritis Foundation's estimate, 1.5 million Americans have RA, 27 million have OA, and millions more are at risk of developing these diseases, which become particularly common after age 45—especially in women.
For years, I'd been meaning to schedule an appointment with an occupational therapist to learn how to perform everyday tasks in ways that are kinder to my creaky joints. I knew research had shown that such strategies can minimize the joint damage caused by RA and OA, and even help delay and prevent OA. Early intervention is important in preventing pain and functional disability. I'd just never made the call. But after wiping the last traces of tomato sauce from the floor, I dialed the University Medical Center in Tucson and made an appointment with Diane Sheehan-Davies, a former occupational therapist at the center and herself an arthritis sufferer.
In addition to an examination room, Sheehan-Davies' office includes a large space with several worktables and a wide assortment of the things we use daily, including pens, scissors, and computers. Over the next few visits, she showed me how to maneuver through life in ways that stress my joints as little as possible. Although this sometimes required the use of clever tools and gadgets, it was often accomplished simply by making minor adjustments to my regular routine. She also taught me some basic principles of joint protection, including the importance of using larger, stronger joints and muscles (such as the elbow and shoulder) to take the stress off smaller, weaker joints (including those in the fingers), and the need to avoid repetitive movements.
Three months after the eggplant parmigiana incident, I'm thrilled to offer this testimonial: The techniques work. My joints hurt far less than they used to. To help take the ache out of yours—or even better, to ensure that they stay pain-free—employ these strategies as you go about your daily life.

At Work

Carrying your laptop (and everything else you tote) Instead of taxing weak finger joints by using the handle of your computer bag, wear the shoulder strap diagonally across your body. When shopping for a purse, choose one that's lightweight and small, so you'll be forced to pack the minimum.
Talking on the phone Cradling the phone between your ear and shoulder puts tremendous strain on neck and shoulder joints. Instead, try a speakerphone or headset.
Working at your desk Choose a chair with good support for the small of your back, or add a lumbar cushion. To put the least possible stress on hip and knee joints, set up your desk and chair so that your hips and knees are at 90-degree angles while you're sitting. To protect the joints in your neck, elbows, and wrists, position the computer screen so that you look straight at the monitor, and adjust the keyboard so that your arms are bent at right angles and your wrists are straight when typing.

At Home

Opening cans and jars A can opener with a large, soft, nonslip handle (like the one in Oxo's Good Grips line, $14) takes the stress off hand joints. An automatic jar opener (such as Hamilton Beach Open Ease Automatic Jar Opener, $20, walmart.com) means you'll never have to wrestle with a stubborn lid again.
Handling heavy loads Give finger joints a rest by using your palms or your arms instead of your hands. To transport a large package, wrap your arms around it and hug it close to your body. "This will distribute the weight, minimizing the strain on any one joint," says Sheehan-Davies. Whenever possible, slide objects rather than lifting them. At the supermarket, request paper bags, which most of us naturally carry in our arms. (Our tendency to hook two or three plastic bags over a few fingers puts tremendous tension on those small joints.)
Cutting vegetables and meat Buy precut veggies and meat whenever possible. When you do chop, use a large, sharp knife and stand close enough to the counter so that your upper arm is at your side and your elbow is bent comfortably. Employing a pair of spring-loaded scissors, such as Kuhn Rikon 8-inch Kitchen Shears ($20, bedbathandbeyond.com) reduces pressure on the thumb joint by popping back open after every cut.
Washing dishes When washing dishes by hand, keep your back straight and bring each dish toward you. (Leaning over the sink stresses the spine.) Replace dishcloths with a long-handled brush to reduce the need for twisting and turning, and maneuver the brush with your elbow and shoulder muscles instead of with your wrist. When loading the dishwasher, save steps and minimize the need to continually bend and straighten by stacking dirty china on a nearby counter and then sitting on a chair while loading the machine. Once dishes are clean, sit while unloading them onto the counter; stand to put them away. Use a rolling cart to transport dishes and other kitchen items from one place to another.
Vacuuming and mopping The longer the handles on your cleaning tools, the less you'll need to bend while cleaning. Proper technique is also key: Instead of pushing mops and vacuums with your hands and wrists, employ the full weight of your body by walking just behind these tools, with your arms at your sides and your elbows bent at 90-degree angles. Mops (such as the Swiffer WetJet Power Mop, $22), which squirt cleaning fluids onto floors and bathroom surfaces at the push of a button, also ease the strain on joints.

To Learn More

To find an occupational therapist in your state, log on to Healthgrades.com and type "Occupational Therapy" and your location. In most cases, you'll need a referral from your doctor before insurance will cover the visit.