If you’ve recently been diagnosed with arthritis, you may feel overwhelmed with worry about how it is going to affect your day-to-day activities – but the good news is that there are lots of things you can do to help manage the condition and its impact.
Although arthritis presents a number of challenges, many people continue to live full and active lives by understanding how it works, how it affects their body, and what they can do about it. So with that in mind, let’s take a look at some of the main effects of arthritis, and the positive steps you can take to manage them.
Stiffness and reduced mobility
The pain and stiffness caused by arthritis can, when left unchecked, sometimes result in reduced mobility. Joint stiffness in the morning or after sitting still for long periods of time can make you feel less flexible, which in turn makes it feel like you should avoid movement. However, the exact opposite is true: gentle, regular exercise is the best thing you can do to help free your joints up, relieving them of stiffness and pain. Simple, low-impact mobility exercises like walking, swimming or even just stretching can help loosen joints and keep them supple, reducing discomfort over time.
Interfering with everyday tasks
Arthritis can have the frustrating – and sometimes very upsetting – tendency of making it difficult to perform everyday tasks; things like climbing the stairs, opening jars, lifting a kettle, or even just getting up from a sitting down position. Fortunately, there are many practical solutions designed precisely for people who are struggling with these things, such as grab rails next to toilets or in the shower, boiling water taps that negate the need for a kettle, or a variety of ergonomic kitchen tools that reduce strain on the hands and wrists. If you are struggling to find things that might help you, talking to an occupational therapist can be a good way of discovering tricks and tools that are specific to your situation.
Sleep disruption
The pain and stiffness of arthritis can make it hard to get comfortable at bedtime, sometimes leading to a poor night’s sleep and tiredness during the day. Tiredness also has the unfortunate effect of making pain worse, which can then make it even harder to get to sleep: a vicious cycle. However, maintaining a regular bedtime routine can greatly improve your night’s sleep, especially if you incorporate joint-soothing activities like a warm shower or bath before bed. You might also find that limiting screen time can help you drift off more easily, while supportive pillows under painful joints can reduce discomfort that might be keeping you awake.
Mental strain
Chronic pain can have a significant impact on mental health, sometimes resulting in frustration, anxiety or low moods when managing long-term pain and discomfort. This can be emotionally exhausting – especially during flare-ups when the pain is more severe. One of the best things you can do in these situations is not keep your feelings to yourself, and instead share your concerns with family, friends, support groups or healthcare professionals for some much-needed reassurance. Relaxation techniques like breathing and mindfulness exercises, yoga or meditation can also reduce the stress that exacerbates joint pain, providing respite from discomfort while looking after your mental health.
Workplace difficulties
Arthritis can make certain jobs more strenuous, especially if they involve standing for long periods, heavy lifting or performing repetitive movements. If you find that your job is exacerbating your arthritis, it’s a really good idea to talk to your employer about any adjustments that could be made to your work – because many workplaces offer support in the form of specially adapted equipment, flexible hours, or even adjusting your duties so that they are more suited to your needs. Getting the help you need when you need it can be key to preventing symptoms from getting worse, while making your workday much more pleasurable.
Weight issues
In some instances, people with arthritis may gain weight over time as a result of painful joints making it difficult to stay active. The problem is that additional weight places significant additional strain on joints like the knees, hips and back, and as a result can make arthritis symptoms worse. Fortunately, all the gentle, regular exercise that is required to manage joint stiffness and pain can also play a role in maintaining a healthy weight. There are so many low-impact activities you can enjoy – such as cycling, water aerobics, walking, yoga – all of which simultaneously benefit your joints, your weight and your mental health.
A higher likelihood of accidents
When your joints feel weak or stiff, you may find they don’t perform as well or that you place less trust in them, which can cause more trips, falls and dropping things. Hands weakened by arthritis might drop a cup of tea, while painful hips and knees can affect balance and stability to make you less steady on your feet. These risks can be reduced by taking simple precautionary measures like wearing supportive footwear, making sure floors at home are clear of items that might trip you up, using handrails when available, and avoiding rushing around whenever possible. If you are often worried about your balance, it might be a good idea to talk to your healthcare professional about exercises and mobility aids that could make you feel more confident in your movement.
A positive outlook
The most important thing to remember is that while arthritis will have an impact on your life, it doesn’t mean you will be in constant pain or can no longer do things you love doing. With the right support, activities, lifestyle adjustments and treatments, you will find that you have the power to minimise the impact of arthritis, while living a life filled with meaningful activities that bring you joy.