Respect pain

• do not push through pain when completing tasks
• take regular breaks and spread activities across the day where possible
• wear splints to support and rest painful joints.

Use larger, stronger joints

• spread the load across several joints, for example use both hands even for light activities
• use both hands, even for light activities
• slide heavy objects across worktops instead of lifting them
• use the palms of your hands instead of your fingers when lifting or pushing
• use your shoulder or hip to close heavy doors and drawers
• use a backpack instead of carrying shopping bags where possible
• carry heavier bags on your forearms rather than in your hands
• keep larger or heavier items close to your body.

Reduce effort and force

• ask for help when needed
• use assistive equipment to reduce strain on your hands
• use prepared foods and freeze leftovers for easy meals
• take regular breaks during activities
• increase the size of grips to reduce pressure on small joints
• try to keep your grip as relaxed as possible.

Balance rest and activity

Once you know your pain threshold, use it to guide your activities and rest periods.

• rest before pain increases or fatigue develops
• take frequent short breaks
• alternate between heavier and lighter tasks
• plan activities in advance and spread them throughout the day or week
• allow extra time for activities and breaks to avoid rushing.

Strengthen your joints

• Strengthening the muscles around your joints helps reduce strain on the joints.
• This can help maintain movement and reduce the risk of developing joint deformities.

Remember: It is not what you do. It is the way you do it that makes the difference.

The four Ps

• problem solve
• plan
• prioritise
• pace yourself.

Hints and tips for everyday activities

Activity transfers

Kitchen activities

Other kitchen tips

• sit down for kitchen tasks where possible
• slide objects rather than lifting them whenever you can.

Dressing activities

Personal care

Other useful equipment