Good body mechanics - PART 2

https://orthop.washington.edu/patient-care/articles/arthritis/frequently-asked-questions-about-living-with-arthritis.html

Good body mechanics - PART 2

Body mechanics are ways to use all your body parts wisely. They include learning how to do daily activities in ways that are less stressful to your joints. These body mechanic tips will help reduce your pain.

Use good posture

Good posture is putting your body in the most efficient and least stressful position. Poor posture is more tiring and adds to your pain. Using good posture protects your neck back hips and knees.

Standing

Your entire body helps you stand correctly. Imagine a straight line connecting your ears shoulders hips knees and heels. Remember these rules for other parts of your body: slightly bend or unlock your knees; tighten your stomach muscles; tuck your buttocks under; hold your shoulders back; tuck your chin in a comfortable position; stand with your feet apart and spread slightly or with one in front of the other to keep your balance.Standing this way will help prevent pain. If standing for a long time becomes painful lean against a wall or put your foot up on a stool. Both of these actions flatten your back and prevent slouching.

Sitting

Your spine should also be stable and supported when you sit. Use these tips to sit correctly: use pillows or a rolled-up towel to support your lower back; place your hips knees and ankles at a 90 degree angle (maybe with a footrest); hold your shoulders back; tuck your chin in a comfortable position.Your shoulders should be relaxed with your arms at your side elbows at a 9O degree angle or lower and your wrists straight. When working at a desk or counter you may need to use an adjustable chair to position your joints for different work surfaces. Sit in a higher chair if it is difficult to sit down or stand back up. When reading use a book stand to avoid neck strain when you look down.

Lying on your back

Sleep with a small roll in your pillowcase or use a cervical pillow to avoid stressing your neck or neck muscles. Avoid using pillows under your knees.

Lying on your side

Use several pillows or a large body pillow to support your arms and legs.

Distribute your load

Use your large strong joints and muscles and spread the load over stronger joints or larger surface areas. Carry a purse with a shoulder strap rather than carrying it in your hand or use a fanny pack. This protects painful elbow wrist or finger joints. When you lift or carry things use the palms of both hands instead of your fingers and your arms instead of your hands. When using stairs, go up with your stronger leg first and go down using your weaker leg first. Always use a handrail if available.

Use body leverage

Lift or carry things close to your body. Holding items close to the body is less stressful. Slide objects whenever possible instead of lifting them.

Move or change positions often

Keeping muscles and joints in the same position adds to stiffness and pain. Do a quick check of your jaw, neck, shoulders, arms, wrists, fingers, hips, legs, ankles, and toes. Stretch and relax areas that are tired or tight.

Other body mechanics tips

When lifting something that is low or on the ground bend your knees and lift by straightening your legs. Try to keep your back straight.Use reachers instead of bending to get something from the floor or cupboards.If you have to bend try to keep your back straight.To get up from a chair slide forward to the edge of the chair. Keep your feet flat on the floor. Lean forward then push down with your palms--not your fingers--on the arms or seat of the chair. If you have wrist pain you can push off with your forearms against the top of your thighs. Stand up by straightening your hips and knees.

Weight control

Extra pounds put more stress on your hips knees back and feet. This extra stress can lead to further joint pain and damage. If you are overweight ask your doctor for advice about a weight loss program combining a healthy diet and exercise program. You'll look better, probably have more energy,d and feel healthier too!

Balancing rest and activity

Both work and leisure activities are important but you can overdo them. Take short breaks and alternate heavy and light activities during the day. Pace yourself by learning to balance periods of work with rest breaks so you don't place too much stress on your joints or get too tired. You may need to take longer or more frequent rest breaks when your disease is more active.

Organize

Organize your work and storage areas. Keep all equipment and tools within easy reach and at a comfortable level. Use a Lazy Susan or plastic bins to keep things close by.

Respecting pain

Pain is one of your body's signals that something is wrong. If your pain increases during or after completing an activity or exercise then you've done too much. Be alert for pain that lasts for more than two hours after completing a task. Next time do a little less or go about it in a way that takes less effort.Check with your doctor or therapist about different ways to manage various types of pain.

Self-help devices

Self-help devices can take stress off your joints but always try to use your own range of motion and strength first. Self-help devices can make tasks easier and more efficient especially when you're tired stiff or in a hurry. These products can:provide leverage to give you more force (lever faucet and tap turners aids with lever handles to open push-button car doors); keep joints and muscles in the best position for function (use a pizza cutter instead of a knife to cut spread your hand flat and use your palm to open jars and carry items);extend your reach if your range of motion is limited (long-handled shoehorns reachers and bath brushes); andhelp you avoid strain on joints and muscles (electric can openers built-up handles and grips for utensils pens and grooming aids).Using self-help products requires less energy on your part and places less stress on your muscles and joints.