at home with arthritis - arthritis & osteoporosis nsw · 2 at home with arthritis you might...

Simple steps for managing in the home

At homewith arthritis

2 At home with arthritis

You might find some tasks causepain or strain, and other activitiesbecome almost impossible. But don’tthrow in the towel just yet! Thereare many ways that you can protectyour joints from pain and strain andalso make jobs around the homeeasier to manage. This bookletincludes information on:

• Ways to reduce joint stress and pain

• How to incorporate thesetechniques into your daily life

• How to find a healthy balancebetween activity and rest

• Aids and equipment that canmake your daily activities simpler and less tiring.

The information in this booklet hasbeen reviewed by a panel of peoplewith arthritis and medical experts tomake sure it is current and relevantto your needs. So, if you’re lookingfor ways to take the pain and strainout of managing at home, this is thebooklet for you!

How can this booklet help?

When you have arthritis, joint painand weakness can make normalactivities around the home difficult.

3Simple steps for managing in the home

Protecting your joints 6

Putting it into practice 14

Gardening 16

Housekeeping 16

Shopping 17

Car access 17

Clothing and getting dressed 18

Bedroom 20

Laundry and bathroom 21

Lounge room 22

General household 24

Home office 24

Kitchen and cooking 25

Want to know more? 32

Contents

© Arthritis Australia 2009 Published March 2010The information throughout this booklet was correct at the time of publication.


Accessibility Evaluation Facility,Georgia Tech Research Institute

Vicki Alford, Health Educator,Arthritis Queensland

Lauren Baker, Consumer ServicesCoordinator, Arthritis Victoria

LifeTec Queensland

Jane McDonald, OccupationalTherapist, Institute of Rheumatologyand Orthopaedics, Royal PrinceAlfred Hospital

Ruth Middleton, OccupationalTherapist, Institute of Rheumatologyand Orthopaedics, Royal PrinceAlfred Hospital

Judith Nguyen, Arthritis AustraliaConsumer Representative and BoardMember

Prof Kevin Pile, Honorary Secretary,Australian Rheumatology Association

May Thompson, Consumer

Assoc Prof Peter Youssef,Rheumatologist and Chair, ArthritisAustralia Scientific Advisory Committee

This booklet is based on thefollowing publications:

Joint Protection brochure,Occupational Therapy Department,Institute of Rheumatology andOrthopaedics, Royal Prince AlfredHospital, Camperdown, NSW

How to manage and Foodpackaging guide for people with arthritis booklets, Arthritis Queensland

The information in this booklet has been obtained from various sources andhas been reviewed by Arthritis Australia. It is intended as an educational aidand should not be used in place of medical advice. It can be reproduced in itsentirety but cannot be altered without permission from Arthritis Australia.

The National Health and Medical Research Council (NHMRC) publication Howto present the evidence for consumers: preparation of consumer publications(2000) was used as a guide in developing this booklet.

This project has been supported by funding from the Australian Government,Department of Health and Ageing, through the Better Arthritis andOsteoporosis Care initiative.

Medical and consumerconsultants


This makes them more vulnerable to damage, particularly from twisting or repetitive movements. As soon as you find out you have arthritis, it isimportant to start looking after your joints. Small changes in the way you dothings can greatly reduce the stress on your joints and help prevent problemsbecoming worse in the future.

Here are some ways you can look after your joints:

If you carefully plan and organiseyour activities you can make themost of your energy. Pacing helpsyou to finish what you want to dowithout increasing your pain. Hereare some simple tips to help youpace your activities:

• Take frequent, short breaks. Forexample, do the activity for aset time, then take a shortbreak, then do a bit more. Youmight find that by taking shortbreaks you will still be able tofinish the activity withoutcausing stress to your joints and increasing your pain.

• Break up tasks into smaller bits.For example, do three shorttrips to the shop in a weekrather than doing one big shop.Divide your shopping intosmaller bags so it is easier tocarry and causes less stress onyour joints. Rather than tryingto clean the entire house, justdo one or two rooms each dayor have a rest between rooms.

• Plan your day so that you canalternate periods of activity withperiods of rest.

• Try to avoid scheduling tasks insuccession that might require you

Protecting your joints

Joints affected by arthritis are usually weakerand less stable than ‘normal’ joints.

Pace yourself


to over-exert a specific area ofyour body.

• Making a list also means that youhave control over how much youdo. If you are having a ‘flare’ ofyour arthritis, you can still try tostick to your daily plan but havemore frequent, short rest breaks.

• Try to prioritise jobs. Do thehardest tasks when you arefeeling your best.

• On a good day, be careful not to do more than you planned as you may feel the effects thefollowing days.



Balance work and restWhen doing tasks around the house,set a steady pace and take a breakBEFORE you get tired and sore.Alternate periods of rest and activityduring the day. As a rough guide, tryto take a 10-15 minute rest everyone and a half hours. You can alsorest different joints and musclesthroughout the day by regularlychanging activities. For example,switch from an activity that requiresstanding, to one that allows you tosit so that you can rest your legs andback.

Remember, don’t overdo things on‘good days’ as it could result in painand fatigue the following days.

Respect painThe way you use your joints canincrease the pain and strain you feel.Over time, the way you use yourjoints can also make your joints moredeformed. This is why it is importantto listen to your body and takenotice of pain. Pain can serve as awarning. Pushing through pain canmake it worse and can also increasestress, fatigue and joint damage. It isimportant to:

• Understand your limits. Take noteof activities which cause you painor cause your joints to swell.

• Work within your limits of pain.Instead of working through painyou should think about changingthe way you do that activity tominimise pain and protect yourjoints from further damage. Stopactivities before you become reallytired or before they causeexcessive pain. If you have extra orunusual pain for more than one to



two hours after an activity, you’vedone too much. Next time, reducethe amount of time spent on thatactivity or do less.

• If you experience pain, take abreak and then gradually resumeyour activity at a slower pace.

Many people with arthritis havesome amount of pain all the time.While pain messages should alwaysbe respected, a fear of pain can stopyou from living an active life and canlead to further problems. Manypeople will give up on an activity if it hurts. However it is better tokeep doing these activities a little at a time, with plenty of rests, rather than give up altogethersomething which you enjoy. So keep moving within the sensiblelimits described above.

Work smarter, not harderLook for ways that you can use toolsor your environment to help youaccomplish tasks. For example:

• Slide objects along a bench ratherthan lifting them.

• Take advantage of carts or trolleyswhen transporting large items.

• Use reach extending tools to getthose out of the way items.



Use the strongest andlargest muscles and jointsfor the jobUse your strongest and largest jointsand muscles to distribute weight andreduce joint stress and pain. Forexample:

• Use your thigh muscles instead ofyour back to squat and lift anobject.

• Use your forearm to carry bags ortrays rather than your wrists orfingers.

• Carry items with your palms open.

• Use two hands to pick up objectswhenever you can.

Use joints in their moststable positionMuscles and tendons are attheir strongest when thejoints are in straightalignment. Try to avoid or

change activities that put youraffected joints into unstable orawkward positions. For example:

• When holding objects, try to keepyour wrists straight and yourfingers in line with your knucklesand wrist. Check the way youhold the kettle or iron, or howyou carry a shopping bag.

• When working at a table orbench, sit or stand as close as youcan, facing your work, and reducestretching and bending. If thetable or bench is too low and youfind yourself bending over it,consider sitting on a chair or stoolinstead of standing.

• When carrying or lifting objectshold them close to your body.



Change the way an activityis doneSimply changing the way you do anactivity can save time, energy andunnecessary joint pain. Consider thefollowing when performing your dayto day tasks:

• Can you do this task while sittingrather than standing? Forexample, sit at the table whenchopping vegetables for dinner.

• Carry and lift items using two handsinstead of one wherever possible.

• Delegate tasks to others or ask fortheir assistance when necessary.

• Use equipment (for example, atrolley) to carry items instead oflifting or carrying them.

• Use equipment to make the jobeasier. For example, use a jaropener to get lids off jars and uselong handled garden shears toprune trees and bushes.

• Replace items in the home thatare difficult to use with items thathave been designed with yourneeds in mind.

Avoid staying in oneposition for too longStaying in the same position for longperiods can lead to tired muscles and stiff joints. It is generallyrecommended to change positions

or stretch every 20 minutes. Forexample:

• Release your grip every 10 to 15minutes while writing or doingactivities involving gripping withyour hands or fingers.

• Get up out of your chair duringtelevision commercial breaks.

• Get out of the car and stretchevery hour during long car trips.

• Take a break from the computerevery 15 to 20 minutes.



Avoid positions leading tojoint deformityInflammation can stretch andweaken joints. This can make jointsmore vulnerable to damage. Try toavoid positions or grips that putextra stress and force on joints. Forexample:

• Select a writing instrument that iscomfortable for your grip.

• Use a wireless headset so thatyour neck and arm are not inuncomfortable positions whiletalking on the phone.

• Select an ergonomic keyboard andposition the keyboard at acomfortable height for typing.

• Select a mouse that allows you torest your arm in a more neutralposition.

• Use one pillow to support yourneck in a straight line with yourbody while sleeping/resting.

Use good body mechanicsand postureAlways maintain good posture whensitting or standing. For example:

• When standing, spread yourweight evenly on both legs.

• When sitting, use a chair with afirm or supportive back rest. Try toavoid soft, ‘saggy’ couches.

• Use long handled tools (forexample, dustpans, brooms andmops) to avoid bending andstooping. Long handled shoehorns, bath/shower sponges, toewipers, and grabbers (to help youpick things off the floor withoutbending) may also be useful.

• Plan your work space so items areat a convenient height and youdon’t have to stoop or stretch asyou work.

• Organise your work space so theitems you use most often arewithin easy reach.


When shopping, look for:

• Larger/thicker handles - theseprovide an easier grip and reducestress placed on small joints.

• Longer handles - these willextend your reach, reducingbending and stress to your back.

• Lever handles - these reducetwisting forces that may damagesmall joints and cause pain.

• Non-slip products – these canhelp reduce the risk of falls andmake it easier to grasp slipperyitems.

• Items that are lightweight (travelirons, microwave cookware).

• Containers that have tabs tomake them easier to open and close.

• Trolleys and small furniture onwheels (laundry trolleys, smalltables, storage baskets).

• Go electric - take advantage ofelectrically powered devices thatwill save you energy and reducestress to your joints, such aselectric can openers and foodprocessors.

An occupational therapist,physiotherapist or the IndependentLiving Centre can provide adviceabout all aspects of managing dailyactivities when you have arthritis,including how to find these types ofproducts when shopping. See the‘Want to know more’ section of thisbooklet on page 32 for furtherdetails.

There are many products with usefulfeatures that can be purchased tohelp you protect your joints.

Putting it into practice

Gardening• Use long handled tools to

eliminate bending.

• Wrap foam or twist rubber bandsaround handles for a softer, moreflexible and larger surface grip.

• Mount a mailbox on your gardenfence and store your tools in it.

• When watering, use smallercontainers with handles to reducethe weight you have to carry.

• Use a pair of gloves designed to increase your grip and minimise the pressure on painful finger joints.

Housekeeping• Do not rush! Pace yourself and

take regular rest breaks.

• Have a plan of attack. Springclean one room per week andthen do simple maintenance, suchas tidying, at other times.

• Use a trolley or basket totransport the cleaning supplies.

• If you have a two storey home,have cleaning supplies on bothfloors to avoid carrying theproducts up and down stairs.

• Avoid staying in the same positionfor a long period of time. Don’tgive your joints the chance tobecome stiff. Release your gripevery 10 to 15 minutes.

• Enlist the assistance of family,friends or paid help.

• Wearing gloves can give you abetter grip – particularly whenscrubbing or cleaning.


Here are some other practical tips to help makehousehold jobs easier on your joints:


Shopping• Use a trolley when shopping so

you don’t have to hold and carryheavy bags. Lifting heavy itemscan place pressure on joints.

• Limit the number of items in eachbag so that they are not tooheavy. Ask the checkout operatorto pack your groceries evenly intoa number of bags rather than justone or two heavy ones.

• Attach a shopping bag handle toa plastic shopping bag to make iteasier to hold.

• Look for shops that have changerooms with comfortable chairs sothat you can sit to try on clothing.

• Include a stop for a drink or mealduring longer shopping trips soyou have a chance to rest.

• Take advantage of parcel pick up.

• Consider doing your shoppingonline and have it delivered toyour door.

Car access• If getting in and out of the car is a

problem there are many transferaids that could be of assistance.These include:

- handy bars

- car seat slide pads

- turn table seat pads

- roller sheets

- grip handle straps.

• To close doors, use a belt loopedthrough the door handle on theinside of the car. Put your armthrough the loop and swing thedoor closed.





Clothing and gettingdressed

Socks and shoes• Stocking, sock and pantyhose aids

may be helpful if you havedifficulty bending down to reachyour feet. Special aids to assist inputting on compression stockingsare also available.

• Shoe horns (especially longhandled) are very helpful forputting on shoes.

• Elastic shoelaces can be usedinstead of standard shoelaces.

• Select shoes that can be slippedon securely without the need for shoelaces.



Buttons/zips• Button hooks can make doing up

buttons easier. They are used bypassing the aid through thebuttonhole to catch the buttonand then pulling the button backthrough the hole.

• You could also sew Velcro on theback of the button and on thehole where the shirt is, so theshirt can easily be done up and still has the appearance of a button.

• Sometimes the end of a buttonaid has a hook for loopingthrough zips to assist in fasteningthem. You could also loop aribbon through the zip hole.

Bras• Front fastening bras are a lot

easier to use than back fasteningbras.

• Velcro fastening bras are alsoavailable.

• You may find it easier to use a brawith no fastening that pulls onover your head.



Bedroom

Lighting• Use a night light or bedside lamp

for good visibility to preventtripping. Sensor lights which willactivate only when you get up are also available.

• Keep a flashlight nearby in case ofan unexpected power outage.

Making the bed• Lifting a mattress can be difficult.

Ask a family member forassistance or use a lightweightmattress.

• Non-fitted sheets can be easier to handle.

• Quilts can be lighter to lift and move than blankets.

Getting in and out of bed• Adjustable beds come with

features such as raising andlowering the height and raisingand lowering the backrest forease of getting in and out of bedand sitting up.

• Bed sticks and rope laddersprovide an anchor point for you to grasp to assist with turning in bed.

• Getting out of bed can be madeeasier by rolling onto your side.

Then slide your legs out of bedand slowly push up into a sittingposition so you are sitting on theedge of the bed. Wait a fewminutes before standing up. Abed stick can also be of help.

• Select a bed that is an appropriateheight for you. Beds that are toohigh or too low can be difficult toget in and out of easily.



Laundry and bathroom

Ironing and washing• Purchase permanent press clothes

which do not require any ironing.

• Use a lightweight iron, such as atravel iron.

• Use a portable clothes airer ratherthan pegging clothes on the line.

• Store powders, liquids and othercontainers at a level which avoidsthe need to bend or reach uphigh for them.

• Hang clothes on hangers if usingpegs is a problem.

• Consider using front loadingappliances on pedestals ratherthan top loading appliances.

• Use a laundry trolley instead ofcarrying a basket.

• A long handled reaching devicecan be used to remove clothesfrom a front loader. This preventsleaning down into the machine.

• If squeezing standard pegs isdifficult, consider using pegswhich do not require a pinchingor squeezing action.

Showering hints• A shower stool, which allows you

to sit while showering, can giveyou more energy for washing anddrying yourself.

• A shower head wand can helpposition the water without havingto assume uncomfortablepostures.

• When taking a shower, put thesoap in a cloth bag or a stockingand hang it around the taps.Wash yourself with the soap (stillin the bag/stocking). This willprevent having to bend down topick up the soap if you drop it.

• Consider installing grab rails inyour shower or beside the toilet tomake it easier to get in and out.These need to be installed intowall studs to make them stable.

• Use non-slip mats, tread or stripson the floor and in theshower/bath.

• Drying yourself can be difficult ifyour shoulders and elbows arepainful and stiff. Using a towellingdressing gown immediately afteryour shower will save a lot ofeffort with drying.

• Long handled sponges and toewipers assist with drying.



Lounge room

Chair selection• If a chair is too low, it can be

difficult to get in and out. Chairraisers can be placed under thelegs of a chair to make the chairhigher and easier to use.

• If getting in and out is particularlydifficult, electric lift chair reclinersare available. These canelectronically assist you to movefrom a sitting position to standing(via a remote, controlled by you).

• If an electric lift chair recliner istoo expensive to purchase, thereare also special cushions availablewhich assist you in standing upfrom a chair.

• Armrests are also a good additionfor a chair and can assist instanding up.

• Avoid chairs with excessivecushioning. After sinking downinto the chair it can be difficult toget back up again.

• It is important that the chair youchoose is comfortable, supportiveand beneficial in maintaining agood posture.



Lounge room setup• Ensure you have a phone close by

to avoid rushing to answer it andpossibly tripping. Cordless phonesare good for this purpose. Someemergency call systems let youanswer your home phone withoutleaving your chair.

• Use a pouch that hangs over thechair armrest to hold items suchas the cordless telephone, or keepthe phone within easy reach on acoffee table.

• Try to keep the room clutter freeand remove any unnecessary rugsor mats.

• Place a non-slip rug grip underrugs and mats to reduce the riskof tripping over them.



General household

Slippery surfaces• Non-slip socks (standard socks

with a non-slip grip on thebottom) can prevent slipping ontiled or wooden floors. These areavailable from supermarkets anddepartment stores.

• Use non-slip rug grips or underlayunder rugs that tend to move.

• Try to keep floors dry and mop upany spills or wet puddles as soonas possible.

• Non-slip floorings in areas such asbathrooms, kitchens and laundriesare important. Non-slip products(for example, self-adhesive non-slip strips) can make theseareas less slippery.

Tap turners• A tap turner is a portable lever

device that can assist with theturning action required to operatea tap. It reduces strain on thefingers and wrist and can be usedaway from the home because ofits portability.

• Alternatively, lever taps could be installed.

Home office• Ensure your computer screen and

keyboard are ergonomically set up on a desk of an appropriate


height with a comfortable,supportive chair. If possible, ask an occupational therapist orphysiotherapist for advice on howbest to set up your work space.

• Select a cursor control device that doesn’t require you to move excessively or assume an uncomfortable posture. An upright mouse or trackballmay be a good alternative to astandard computer mouse.

• Computer accessories such asvoice-recognition software (whicheliminates the need to type) canmake accessing a computer easier.

• Store regularly accessed files andpaperwork on shelves and indrawers that don’t require you tobend down or reach up.

Kitchen and cooking

Ideas for setting up your kitchen• Organise your storage system and

keep items where they can beeasily reached, preferably at waistlevel.

• Group particular items (forexample, breakfast requirements)on a tray to minimise trips to thepantry. Keep items close to whereyou use them so that they arealways easily accessible.

• Use drawers, slide-out shelves and‘Lazy Susans’ to improve access tostorage.

• Hang utensils for easier access.

• Use a trolley to carry several itemsfrom the refrigerator or pantry tothe work area.




• Sit on a high stool while cookingor washing dishes.

• Keep the rubbish bin in a handyposition.

• Consider installing lever taps orquarter-turn taps.

Simplifying your work• Knives: special ergonomic knives

make cutting and slicing easier.Serrated blades require lesspressure than straight-edgedknives. Keep knives sharp andready to use.

• Breadboards: new designs ofchopping boards are available.These have guards to stop breadfrom sliding, and spikes to putvegetables on for one-handedslicing.

• Pot and pan holders: these devicescan be attached to your stove toallow one-handed stirring.

• Non-slip mats: use these to holdyour plates and cutlery in place.

• Jar openers: many different typesof jar, bottle and tube openers arenow available.

• Electric plug puller: this device fitsaround an electrical plug andmakes it easier to remove it fromthe power point.

• Adapted cutlery and crockery:these are specially designed foreasy gripping.

• Buy saucepans and pots with twohandles for easier lifting.

• Look for lightweight crockery andkitchen items.

• Opt for utensils with a large,comfortable grip.

• Disposable pans, non-stick spraysand aluminium foil make cleaningup a breeze.

• Check out electrical items thatmay be easier to use such ashand-held mixers, electric knives,juicers, blenders, and foodprocessors. Make sure you can easily press the switches.

• Hold stirring spoons like a dagger to prevent joint stress.

• Use plastic bags instead of plasticfilm wrap.

• Choose a kettle with the handle



across the top, and don’t overfill.

• Choose plastic measuring jugs.

• Look for a grater that has a non-slip base and a handle on the top.

• A sponge is easier to squeeze out than a cloth.

• Wipe down benches with yourhand flat, not scrunched.

• Use a dish drainer instead of drying with a tea towel.

Food packagingLook for arthritis-friendly foodpackaging that makes it easier onyour joints when preparing meals.Wherever possible, try to avoidhaving to use tools, such as scissorsor sharp knives, to open packages.Here are some ways to managepackaging if your hands and fingersare affected by arthritis:

• Canned food: look for a canopener with a large turner andlocking handles, or preferably anelectric can opener.

• Plastic bags: look for food that ispackaged in a resealable bag. Forall food that is packaged in non-resealable plastic bags, simply cutthe plastic bag with kitchen shearsand seal with a peg or food clip.Alternatively, transfer the contentsto an airtight container.

• Cardboard boxes: slip a bluntknife under the flap of the box,and run it along the edge.

• Bread: use a food clip or peg toseal your bread bag rather thanusing a twister tie.

• Containers with foil/plasticcoverings: look for packaging withpull tabs or packaging that can beeasily punctured without havingto use a tool. When the seal isnot easy to open, use a sharpknife to cut a cross in thecovering, and peel back eachsection.

• Milk cartons: use a carton pourerand sealer, or opt for plastic, one-litre milk bottles which arelighter and easily opened with a



jar opener.

• Jars: use a specially designeddevice to open and close jar lidseasily. Where possible, chooseplastic over glass.

• Vacuum-sealed jars: a jar openerreleases the vacuum seal and liftsthe lid slightly to break the seal.

• Flip-top lids: look for a flip top lidwith a large lip that is easy toopen. A multi opener will assistwith opening flip-top lids onsauce bottles, medication bottles,or other bottles with this type oflid that are more difficult to open.

• Bottles: a bottle cap opener willhelp not only with ordinarybottles, but also bottles withsafety caps (found on somemedication bottles).

• Tetra packs: look for tetra packswith flip top lids. Simply break theseal with a knife and seal with theflip top lid. If you can’t find a fliptop lid, use kitchen shears to cutthe tetra pack – never use a knife.

• Continuous plastic seals onbottles/jars: no special devices arecurrently available for this type ofseal. Ask family or friends to breakthe seal for you.

• Plastic bottle caps with perforatedplastic seals (such as those onplastic milk bottles): run a pair ofsharp kitchen shears around thelid to break the seal. Standard jaropeners will also work on thelarger jars (for example, peanutbutter jars) with this seal. It isimportant to position the gadgetabove the seal.



Food preparation tips• Store dry goods in plastic

containers that are easy to open.

• When tired, consider usingpackaged or frozen meals.

• Cook double quantities and freezehalf for later.

• Use your microwave to cooksauces straight in the serving jug,instead of using a saucepan fromwhich you have to pour the sauce.

• Use sauce mixes and cake mixesinstead of cooking from scratch.

Meat, fish, poultry• Tuna, salmon and deli meats

are available in easily opened foil packaging.

• Buy meat that’s already diced orcut into serving sizes. Ask yourbutcher to de-bone roasts.

• Purchase cold meats from the deli to avoid dealing with difficult packaging.

Dairy products• Buy grated cheeses in easy-peel,

re-sealable packages.

• Most yoghurt and dairy dessertsare packaged with foil lids. Toopen, cut a cross in the foil and peel back each section from the centre.

• Opt for cheese slices and cheesecubes over blocks of cheese.

• Choose one-litre milk bottles, ortetra pack long-life milk, over milkin a carton.

• If purchasing a carton, use apourer and sealer for easy access.

Fruit• Diced fruit is available in

packaging with ‘easy peel’ lids.Cut a cross in the foil and peelback.

• Fruit can now be purchased inlarge, twist top containers that areeasily stored in the fridge. Keepthe lid slightly ajar to enable easier opening.

• When slicing round fruit (forexample, apples) cut them in halfand place the flat surface on thechopping board.

Vegetables• ‘Heat and serve’ containers with

foil lids and ‘microwave-ready’vegetables are a new addition to supermarkets.

• Most greengrocers andsupermarkets sell vegetables pre-packed and pre-sliced. If these are not available, ask your greengrocer to cut the vegies for you.



• Enjoy frozen and canned vegetablesand packaged salads.

• Choose vegetables that do not needpeeling (for example, broccoli andzucchini) and cook vegetables whole.

• Use a steamer or bamboo steamingbasket to cook vegetables.

• Microwave steam bags are available forsteaming fresh or frozen vegetables.

• Remove vegetables from a saucepanwith a slotted spoon, or use a strainer.

• Use a potato peeler with a large grip.

Cereals• Buy sliced bread and use a peg to

seal your bread after opening.

• Buy pre-made pancake mixes toavoid having to mix the ingredientsyourself.

• Purchase rice in re-sealable plasticpackages, or twist top containers.

• Put your colander in the sink andrest the full saucepan on thedraining board to easily emptycooked pasta or rice.

A diet consistent with the AustralianGuide to Healthy Eating recommendspeople consume a variety of foodsacross and within the five food groupsand avoid foods that contain too muchadded fat, salt and sugar.

Want to know more?


An occupational therapist (OT) is ahealth professional who can adviseyou on how to take stress and strainoff joints affected by arthritis. Theylook at your activities at home orwork, then show you ways tosimplify daily tasks and protect yourjoints. OTs can also advise you on anyspecial equipment you might need,including splints and devices to makeeveryday tasks easier on your joints,such as those mentioned in thisbooklet.

You will need a referral from yourdoctor to see an OT in the publicsystem (such as at a communityhealth centre). These services areusually free or low cost. You can alsoconsult a private OT at any timewithout a referral from your doctor. Ifyou are being managed by your GP

under the Chronic DiseaseManagement (CDM) care planningitems, you may be able to be referredby your GP for up to five allied healthsessions per year which attract amedicare rebate. Providers of thesesessions include OTs, physiotherapistsand dieticians. Ask your GP for moreinformation. Find a local private OTat the Australian Association ofOccupational Therapists websitewww.ausot.com.au or look under‘Occupational therapist’ in the Yellow Pages.

A physiotherapist (physio) can adviseyou on exercise, posture, walkingaids and other ways to look afteryour joints and muscles. To find aphysio, see the AustralianPhysiotherapy Association’s websitewww.physiotherapy.asn.au or look

Your State/Territory Arthritis Office can provide you with details of support services for people with arthritis and other information resources that may be useful.

Freecall anywhere in Australia: 1800 011 041 orvisit www.arthritisaustralia.com.au

Want to know more?


under ‘Physiotherapist’ in the YellowPages. To see a physio in the publicsystem (such as at a communityhealth centre), you will need areferral from your doctor.

Having arthritis can affect youemotionally, as well as physically.Many people with arthritis arefrightened and/or frustrated by theimpact arthritis might have on theireveryday life and their future. It iscommon to feel frustrated ordepressed if you are finding itdifficult to keep doing your normalhome, work or social activities. Formore information about how tomanage these feelings, see ArthritisAustralia’s Arthritis and emotionsinformation sheet.

You can find information about alltypes of equipment discussed in thisbooklet at an Independent LivingCentre. These centres are located ineach capital city and have displays ofaids and devices that make daily tasksaround the house easier. You can getadvice, including where to purchaseequipment, in person or over thephone. Occupational therapists arealso available at the centres toprovide advice about the equipment.You may need to make anappointment, and may be charged afee, to see an occupational therapist.See Independent Living Centrewww.ilcaustralia.org or call 1300 885 886 to find your closest

centre. If you’re in the ACT call (02) 6205 1900 or in Tasmania call (03) 6334 5899. Note, theIndependent Living Centre is called LifeTec in Queensland.

Online informationFor access to quality onlineinformation about arthritis, start atthe Australian Government’sHealthInsite website,www.healthinsite.gov.au

Healthy eatingFor advice on healthy eating andexercise, visit the AustralianGovernment’s A Healthy and Active Australia website,www.healthyactive.gov.au

For expert nutrition and dietaryadvice on how you can best meetyour nutritional needs, contact anAccredited Practising Dietitian, seewww.daa.asn.au

Want to know more?


Arthritis ACTLevel 2B Grant Cameron Community Centre 27 Mulley Street Holder ACT 2611PO Box 4017 Weston Creek ACT 2611

Arthritis New South WalesSuite 1.15/32 Delhi RoadNorth Ryde NSW 2113Locked Bag 2216 North Ryde NSW 1670

Arthritis Northern TerritoryShop 18, Rapid Creek BusinessVillage, 48 Trower RoadMillner NT 0810PO Box 452 Nightcliff NT 0814

Arthritis Queensland1 Cartwright Street Windsor QLD 4030PO Box 2121 Windsor QLD 4030

Arthritis South Australia118 Richmond RoadMarleston SA 5033

Arthritis Tasmania127 Argyle StreetHobart TAS 7000GPO Box 1843 Hobart TAS 7001

Arthritis Victoria263–265 Kooyong Road Elsternwick VIC 3185PO Box 130 Caulfield South VIC 3162

Arthritis Western AustraliaWyllie Arthritis Centre17 Lemnos Street Shenton Park WA 6008PO Box 34 Wembley WA 6913

Arthritis AustraliaArthritis Australia is a not-for-profit organisation that provides support andinformation for all Australians affected by arthritis.

Contact your State/Territory Arthritis Office on the Freecall number below forinformation, education and support for people with arthritis:

Freecall anywhere in Australia: 1800 011 041

www.arthritisaustralia.com.au

Arthritis Australia1st Floor 52 Parramatta Road Forest Lodge NSW 2037GPO Box 121 Sydney NSW 2001

Arthritis Australia

1st Floor 52 Parramatta Road Forest Lodge NSW 2037

Mail: GPO Box 121 Sydney NSW 2001

Phone: 02 9552 6085

Fax: 02 9552 6078

Email: [email protected]

Web: www.arthritisaustralia.com.au

Freecall: 1800 011 041

At home with arthritis - Simple steps for managing in the home 978-0-9805024-8-0

at home with arthritis - arthritis & osteoporosis nsw · 2 at home with arthritis you might...

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