Does Your Arthritis Get You Down? Heat Treatments for Osteoarthritis Pain Relief Is Osteoarthritis in Your Future? Managing Everyday Activities Despite Arthritis Pain Sign Up for Our Living with Chronic Pain NewsletterThanks for signing up!Sign up for more FREE Everyday Health newsletters.SubmitWe respect your privacy.Osteoarthritis and back pain have many causes, but one could be Mom’s advice that you’ve always ignored: Sit up straight and walk tall. Good posture helps muscles and bones function in a way that minimizes stress on your joints, possibly preventing osteoarthritis or providing osteoarthritis pain relief if you have the condition already.Osteoarthritis Pain Relief: What Bad Posture Can DoAlthough you cannot blame osteoarthritis back pain entirely on poor posture, it’s a possible contributor. Putting too much stress on a joint or using it unevenly can contribute to osteoarthritis, especially if there is a problem with the joint structure already, says Sandy B. Ganz, PT, an associate in research at the Hospital for Special Surgery in New York.But it’s a two-way street, explains Ganz.
Once you have osteoarthritis, your posture may get worse as you try to compensate for joint pain. The joints most commonly involved are the knees, hips, the hinges between toes and fingers, and the spine.Osteoarthritis Pain Relief: Muscle Strength Relieves PressureTo relieve the pressure on your joints, you need to build muscle strength to even out your posture and the load your joints carry. Weak muscles can add to the problems joints face in carrying their daily burdens. You may need other solutions as well, including assistive devices.For example, says Ganz, if you have arthritis in your hip, bearing weight on that hip can cause pain and a limp. And that increases stress on the hip. “In this case, an assistive device such as a cane placed on the side opposite to the painful hip decreases the stress on the painful hip joint,” Ganz says.A physical therapist can help you figure out whether you need an assistive device for osteoarthritis pain relief or can simply strengthen your muscles through prescribed exercises.
Osteoarthritis Pain Relief: A Better Way to Walk, Sit, Stand, and BikeEveryone knows how to walk — or do they? Practicing good posture can strengthen muscles to support your joints and help ease osteoarthritis back pain and other aches. “Proper sitting, standing, and walking posture entails placing your body in a position whereby the least amount of stress is placed on muscles and ligaments during weight bearing activities,” says Ganz.Here’s how:Walking. When you are walking, keep your upper body comfortably straight — neither leaning forward nor backward from the hips. Your head should be up, chin parallel to the ground, eyes on a spot about 20 feet ahead. Keep your hips and shoulders facing forward, and your shoulders loose and relaxed. As for your arms, they can be straight down at your sides or bent 90 degrees at the elbow, swinging straight forward, but not too high, as the opposite foot steps forward. When you take a step — not too big — your heel hits the ground first, then you roll through to your toe before the next step.
Sit with your bottom square on the chair, your back against the chair back, and your shoulders facing forward. Make sure your feet are flat on the floor, your weight is even on your hips, and your knees are at a 45-degree angle. You may want to use a lumbar roll or a rolled-up towel or jacket to support the curve of your lower back.When you are standing, keep your head, shoulders, and hips level and facing forward. Your ears should be over your shoulders and your head high, with your chin parallel to the floor. Your knees should be straight (but not locked) and facing forward. Use a wall to check your posture: If you stand with your back comfortably against the wall, one hand should fit snugly between the back of your neck and the wall and between your lower back and the wall.When seated, your back and chest should be upright between 40 and 80 degrees from horizontal. Your arms, from shoulder to handlebar, should be at 80 to 90 degrees and slightly bent at the elbow. Your hands on the handlebars should be slightly farther apart than the width of your shoulders, and your knees should be above the pedal, with a 35-degree bend to relieve pressure on the joint.
The right body mechanics are crucial to good posture and osteoarthritis pain relief, and working with a physical therapist can help you make the proper adjustments. Just remember: It’s never too late to take your mother’s advice. 8 Easy Exercises You Can Do Sitting Down Tone muscles and increase flexibility at work or at home with these safe and simple chair exercises. Anti-AgingBeauty & StyleDiet & NutritionEmotional WellbeingExercise & De-stressHealthKids Health & WellbeingDeepak Chopra HuffPo 50: Here’s The Down-Low On Down-Sizing The 9 Unwritten Rules of Grandparenting HuffPost 50: Study Reveals Dramatic Rise In Binge Drinking Among Those Over 50 The 7 Most Common Internet Security Mistakes 10 Fun Holidays Gifts for You & Your Grandkids Latest in Our Grand Deals Win a Science Fair S.O.S. Kit and Take the Stress out of Science Projects! Win a Cat in the Hat Prize Pack! See more Deals & Giveaways Grandparent Movie Quotes Quiz
How Cool a Grandparent Are You? How well do you get along with your grandchild and other family members? Want to know if your personalities mesh? Become an AGA Premium Member. Related to Back Pain Proper Sitting Posture for Typing Good sitting posture at your workstation means your shoulders are relaxed, your feet are flat on the floor, and you can sit up straight to do your work. A chair that helps you keep your normal spinal curvature. A supportive chair: Is adjustable, so that you can set the height to rest your feet flat on the floor. Keep your feet supported on the floor or on a footrest to reduce pressure on your lower back. Some people like to sit in a slightly reclined position because it puts less stress on the back, although this may increase stress on the shoulders and neck when reaching for items.Supports your lower back.Has adjustable armrests that allow your elbows to stay close to your sides. If you are not comfortable with armrests, move them out of your way.
It is still important to keep your arms close to your sides even if you choose not to use armrests.Has a breathable, padded seat.Rolls on five wheels for easy movement without tipping. A computer keyboard and keyboard tray that allow comfortable typing or keying. Your keyboard should be at a height that allows your elbows to be bent about 90 degrees and close to your sides.Many keyboards and keyboard trays have wrist supports to help keep your wrists in a neutral, almost straight position. But wrist pads are just there for brief rests. They are actually not meant to be used while you are typing. But some people find the pads helpful even when they are using their keyboard or mouse. When you type or use your mouse, try raising your forearms a little so your wrists are in a neutral position and your arms and hands can move freely. If you have arm rests on your chair, you may be able to adjust them so your forearms are parallel to the floor and your wrists are neutral. Your wrist is in a neutral position when the thumb is in line with the forearm and the wrist is bent slightly back, such as when your arm is hanging at your side.