Planning for success

October 28th, 2009

Knowing how to manage your arthritis in the workplace will make a huge difference to your working life

Working with the aches, pains, fatigue and discomfort of arthritis certainly isn’t easy, but it can be manageable, depending on the severity of the symptoms, of course, and your own lifestyle. It’s all about trying to get the best fit for your circumstances and getting the most from your energy bank.

Sitting down

Make sure your chair is at a comfortable height and that your desk is level with your belly button.

Sit with your bottom back in the chair and your back straight with your hips higher than your knees. The lumbar support section of the chair should be located at the small of your back – if it’s too high, it will push you forward.

Your feet should be flat on the chair – pick up a foot stool or place a phone book on the floor to rest your feet in it. Check your chair height to ensure that your hips are higher than your knees and that your hands aren’t reaching up to your keyboard. Your forearms should rest comfortably on the table with your shoulders relaxed.

If you work on computer, place your processor on the desk, to avoid constantly leaning down to your USB ports and plugs – don’t worry how it looks, it’s better for you! Consider picking up a document holder, so that you’re not looking down when typing, but making your eyeline and not your neck and shoulders do the work.

Use a chair without armrests – you will be less inclined to lean sideways while chatting or on the phone. You’ll also have more shoulder swing when working on a keyboard, ensuring greater flexibility and less strain.

Standing
Reach both arms out – the length from right fingertips to left fingertips is your comfortable work arc, so ensure that everything you use regularly is within that arc.

Wear supportive cushioned footwear to minimise strain. Do a self-check during the day –

1. Are my hands sore?
2. Do I need to take a break?
3. If heat or cold helps your inflammation, remember that – if your hands are hot and cold water soothes, run cold water over your hands. Heating pads can be worn discreetly and bring hand splints with you in case you need them.

During the day, check your posture to tuck your chin in and put your shoulders down, chipping away at any build-up in tension.
Be clear about your own strengths and weaknesses, so that if you need to talk to your boss, you can have solutions to hand.

If you’re better in the afternoon, see if you can negotiate a later start with a later finish.

If you’re working tomorrow, cook extra portions at dinner tonight so that you don’t have to cook when you’re tired coming homes from work next day.

Help is at hand
Arthritis Ireland’s Working with Arthritis programme provides practical support for people with arthritis who wish to remain in or to return to the workforce.

• Ideal for people with arthritis who want to return to work or who are currently employed but are seeking support in facing challenges in the workplace.
• Consists of four workshops.
• Open to people aged 18-64 who are employed or considering re-entering the workforce.

To sign up to our Working with Arthritis Programme contact Michelle on 01 6470208 or click here for more information.

Thanks to the OT department in the Rheumatology Rehabilitation Unit in Our Lady’s Hospice, Harold’s Cross for their help with this feature.

This entry was posted on Wednesday, October 28th, 2009 at 5:36 pm |

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