Modifying activities for arthritis

Avoid repetitive or static postures
Don't spend a long time in the same position. Take many breaks, change positions often and alternate activities.

Use larger muscle groups to perform activities
Use the stronger muscles of your legs, instead of your back, when doing activities such as lifting, carrying or moving items.  Push or pull your groceries in a cart instead of carrying them.  Use levers and built-up handles to reduce forces on smaller hand/wrist joints and muscles.

Use helping aids 
Use a cane, walker or Nordic walking poles to reduce the stress on your joints while staying active.  A reaching aid can help reduce bending and squatting when getting objects from lower surfaces. In the bathroom, use grab bars, shower seats and raised toilet seats to improve safety, conserve energy and avoid falls.

Improve your posture
Good posture uses less energy and puts less stress on your joints. Sit on higher surfaces to reduce the stress on the hips and knees. Build up chair height with a firm foam cushion. Use armrests to help you get in and out of chairs.

Fatigue is a feeling of being too exhausted to do your normal activities. It’s common for people with arthritis to experience high levels of fatigue, especially with inflammatory arthritis. However, people with any type of arthritis can experience fatigue, especially if you are living with chronic/persistent pain. Your arthritis, your emotions (feeling worried, angry or depressed), and your surroundings can all affect fatigue. Manage your fatigue by resting before you get tired, balancing rest and activity and getting enough sleep.

Balance rest and activity 
Build regular breaks into your daily activities. Take breaks often, even before you feel tired. Spread higher energy activities throughout the day and week and ask for help if possible. Try to decide which activities are most important to you and save your energy for those activities.  

Get enough sleep 
 A good night's sleep can help restore energy levels and give your joints a much-needed rest. Keep your bedroom cool, dark and quiet. Use a supportive mattress and pillows to position your joints in a safe or neutral posture while you sleep. Do something to relax before bed such as reading, having a bath or doing yoga. If you cannot sleep, get out of bed and do something quiet and relaxing until you feel sleepy again. Get up at the same time every day, even on weekends.