Me time Chores made easy Doing the housework can be challenging if you have joint problems, so follow our top tips to make your household chores quick and painless words: heatheR stePhen W hat puts you off tackling the cleaning or getting stuck into the ironing? Apart from the fact youd rather be doing something your top tipsyou might be worried about aggravating your arthritis. from the arthritis care forum else, Overdoing the housework might set you up for pain, but you boleynblue After taking my hand to pick things up from the shouldnt shun your chores when activity is so good for you. daughter to school, I sweep the floor. Most of us know that regular exercise reduces the risk of developing life-threatening floors downstairs, and that is tjt6768 I have no carpets, as conditions, from cancer to heart disease and dementia. Over the last 20 years, all I can manage. As long as the vacuuming is too difficult. I mix research has shown that keeping active can lead to less pain and greater mobility for house looks tidy, I leave it as it is. some floor cleaner and put into a people with osteoarthritis. I bought a long-handled dustpan spray bottle and clean the floors Exercise is the mainstay of treatment for arthritis because it tones the muscles and brush that helps, as I dont that way. that support joints affected by arthritis, says Dr Helen Cohen, consultant in have to bend down any more, barbara12 I have stopped being rheumatology and chronic pain from the Royal National Orthopaedic Hospital, and I also bought a helping so houseproud. It has taken Middlesex. Osteoarthritis can affect what people can do around the house, but they should be able to keep active by adapting how they work. Lifting and bending chores: picking up laundry, loading the dishwasher/washing machine, making beds Bending aggravates arthritis as it changes your centre of gravity, putting pressure on vulnerable parts of your body, says Karin Orman, professional practice manager for the College of Occupational Therapists. Instead, she advises, use gadgets to pick things up from the floor. You can also put your washing basket on a stool and consider raising your washing machine and dishwasher. Orman advises taking regular breaks, enlisting help and listening to your body. If a task feels comfortable and isnt causing you pain, then it is safe to carry on. But, she adds, if you feel like you are putting strain on your body, then you are probably overdoing it and need to scale things down. Kneeling chores: tidying, cleaning floors and bathrooms Use knee pads for cushioning, Dr Cohen suggests. Or, if your knees are severely affected, avoid kneeling altogether and use grabbers to pick things up. If your joints are sore after kneeling, Dr Cohen recommends rest, applying ice for 20 minutes (use an ice pack or a bag of frozen peas) or massaging your knees with an anti-inflammatory or heat-rub cream. Reaching chores: reaching up for items when cooking or tidying If you have osteoarthritis in your spine and neck, avoid lifting things over your head, as this could lead to pain as you compress nerves, says Orman. Look at your kitchen and think about whether it is set up in the right way for you, she says. Make sure you are not stretching up for pans in high cupboards, and minimise twisting and heavy lifting. Use a stable step to raise yourself so that you are not reaching awkwardly to grab things that could put strain on your shoulders, neck or back. If you are really struggling with household tasks, ask your doctor to refer you for a review by an occupational therapist, who will assess how you use your kitchen and may provide useful gadgets. Walking or pushing chores: vacuuming, mopping, sweeping Choose a lightweight, upright vacuum that requires less dexterity and strength to use, and keep a second one upstairs. Take breaks every 15-20 minutes and keep the cleaning to one room a day. People get caught in habits and just want to keep going, says Orman. It is important to carry on doing what you want to do for your wellbeing, but you need to work within your capabilities. Standing for long periods chores: ironing, cooking If you have arthritis in your hips, knees and ankles, you might find it better to sit on a stool to carry outhousehold tasks. When ironing, make sure your board is at the right height. If you find ironing forces yourshoulders up, lower the board slightly to belowitsnormal level to reduce pressure on the joints, says Orman. Dr Cohen recommends wearing a tubular support bandage if you are planning to spend several hours on your feet. And, she says, hinged kneesupports can be beneficial, although theyshouldnt be worn constantly as they could weaken muscles. Finally: Keep doing the housework, but pace yourself, says Dr Cohen. You can clean the house, but break the tasks down. You can still do everything youwant, but you may need to adapt how you do things and just dont try and do it all in one day. your top tips some doing, but like someone on here said... any friends that more infovisit the it come in should take it asArthritis For more tips, comes. I only iron what reallyIt Care online community. needsis moderated by trained it and I have long-handled brushes and dusters. Its taken volunteers, all of whom have me nearly twoof arthritis or longexperience years to convince myself, but housework is not my term conditions: priority any more. arthritiscareforum.org.uk Or, download the Arthritis Care booklet Independent Living and Arthritis at bit.ly/28kaqi7 or call the charitys free helpline number on 0808 800 4050. rica.org.uk has advice on the best household gadgets for people with restricted mobility.