Released February 20, 2009
AUBURN UNIVERSITY, Ala. -- Is arthritis preventing you from getting on and off the riding lawnmower, driving the mower for an extended period of time, picking up limbs in the yard, walking across uneven surfaces or running errands to purchase fertilizer, seeds and the like?
Arthritis is the most common cause of disability in the United States and limits activity for 19 million adults. Having arthritis shouldn’t discourage you from working outside and enjoying the health benefits of an active lifestyle. There are simple things you can do to make working outdoors more comfortable.
Before Heading Outside
- Try stretching before leaving the house.
- Dress in layers to keep your joints warm and wear gloves to protect your hands. Adding or removing a layer of clothing will keep your joints insulated.
- Avoid being outdoors during the coldest parts of the day. Minimizing your exposure to the cold will alleviate uncomfortable stiffness. Apply a heating pad to stiff joints or take a quick warm shower when you return from the cold.
Tools and Equipment Modifications
- Use a cart or attach a carrier with wheels to items to avoid the unnecessary strain of lifting.
- Attach a piece of wood, metal, foam or firm plastic to many types of objects to increase the length of a handle, conserving your energy and allowing you to use less force to move objects.
- To reduce joint stress, pain and fatigue, use lightweight objects such as a small garden shovel instead of a large one.
- Purchase hand tools made with bulky soft handles about 1 inch in diameter or use pipe insulation tubing with an opening from 3/8 to ¾ inch in diameter to build up your tool handles. Modifying your tools helps you maintain a secure hold and helps you hold onto an object when your fingers do not fully close.
Body Mechanics
- Use your body to help lift something, not just your arms. Distribute the load over stronger joints and larger surface areas.
- Reduce joint stiffness by alternating between sitting and standing positions; stretch frequently. When sitting, change the position of your legs so that your knees are periodically stretched out. This can reduce stiffness and pain when you stand.
- Use good posture: ears directly over shoulders, shoulders in line with the hips, stomach muscles lightly contracted, knees straight but unlocked, feet shoulder-width apart and even weight on both feet.
- Bend your legs instead of your back when lifting objects from the ground or low shelves. Pick up the object, holding it as close to your body as possible. Then rise, letting your leg muscles do the work.
Resources used to develop this article can be found online at the Arthritis Foundation Web site at http://www.arthritis.org/ and the Missouri Arthritis Rehabilitation Research and Training Center Web site at http://marrtc.missouri.edu/.
The Alabama Cooperative Extension System’s Web site at http://www.aces.edu also has several articles about arthritis.
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http://www.aces.edu/department/extcomm/npa/newsline/archives/003885.php
