When you’re one of the nearly 19% of women and men in the United States who have arthritis, simply getting through your day at work can be a challenge. Your office may not be set up to accommodate your needs. You may not even know what your needs are.

A desk job can be particularly challenging because it may require you to sit for long periods, which can worsen your pain and stiffness when you finally do stand up. So, how can you be productive at work, and comfortable too?

Our arthritis care team at Gorman Medical, PC in Colorado Springs and Cripple Creek, Colorado, offers pain relief and lifestyle adjustments to help you manage arthritis pain. Our experts, Charles Ripp, MD, and Fran Gorman, DNP, have compiled a brief guide to help you deal with arthritis while at a desk job.

Do you need to feel more comfortable at work? Take these steps.

Take some steps

Even though you may feel glued to your computer, it’s important to take frequent breaks — even if you don’t have arthritis. The American Heart Association (AHA) recommends that you move around for about five minutes every hour, or 10 minutes every two hours.

The Arthritis Foundation recommends a break from sitting every 20-30 minutes. That prevents stiffness from setting into your joints. Use a timer to keep yourself on schedule.

Walk up the stairs instead of taking the elevator, if you can. Take a stroll during your lunch break. Do ankle rolls or stretch your back in between standing breaks.

If you have a private office, or if your boss and colleagues are OK with it, you can even add some real exercise moves to stimulate the synovial fluid in your joints and get your blood flowing. Do some squats in between sitting or — if you’re really brave — try a few jumping jacks.

Sit up straight, like teacher said

Back in elementary school, your teacher probably encouraged you to sit up straight in your chair. But computers and laptops lead to slouching if they’re not well positioned. While at your desk, check to make sure your:

• Upper back is straight 
• Buttocks are against chair back (you can use a lumbar pillow)
• Head is over spine (not jutting forward)
• Shoulders are relaxed
• Arms are supported on chair arm rests
• Feet are firmly planted on the floor
• Eyes look straight ahead (not down) at the screen

You might also want to vary your work between standing and sitting. For instance, if you’re on the phone, stand up for your conversation. Or use a standing desk for part of your work day. 

Always ensure that your head’s above your spine, not tilting down, and that your back is straight.

Get the right equipment

If you have arthritis and work for a company with at least 15 people, the Americans with Disabilities Act (ADA) may cover ergonomic office equipment, such as chairs and desks that allow you to work comfortably.

An ergonomic workstation is designed so that it’s easy for you to have good posture while you work. Changes could include:

• Raising laptop screen to be level with eyes and providing a separate keyboard
• Raising desk height
• Getting a document holder so you don’t have to look down while typing or reading
• Getting a headset for use while on the phone to avoid neck strain
• Tweaking the size or height of your chair
• Trying an ergonomic mouse or keyboard
• Using a wrist cushion while typing
• Getting a swivel chair so you can get into and out of your desk with ease

If you have trouble with stairs, your employer should install a ramp. In small companies, you may be asked to share in some of the expense of such accommodations.

Does your arthritis make it hard to get your work done or get through your life? Contact our team at Gorman Medical, PC today for state-of-the-art therapies, lifestyle adjustments, and medications that can help you feel better. Call or use the online form to schedule an appointment.