Simple Things You Can Do Daily to Prevent Joint Pain
Simple Things You Can Do Daily to Prevent Joint Pain
Did you know there are approximately 360 joints in your body? Our joints are an integral part of our body system. A joint is defined as the connection between two bones. Smooth tissues known as cartilage and synovia, together with a lubricant called synovial fluid, help cushion the joints to prevent bones from rubbing against each other. However, stresses, ageing, injury or improper postures can cause degeneration of your cartilage. This often results in joint pain and stiffness, also known as arthritis or inflammation of the joints. Osteoarthritis – a degenerative disease that causes joint pain as a result of the thinning of the articular cartilage - is the most common form of arthritis. In Singapore, it affects an estimated 40 per cent of the adult population but only 10 per cent seek medical advice.
Related article: 7 factors that may put you at higher risk of developing osteoarthritis
Ms Lin Ying Ying, Senior Occupational Therapist, at the Department of Occupational Therapy, Singapore General Hospital (SGH), a member of the SingHealth group, shares lifestyle tips that can help prevent joint pain and keep arthritis at bay.
Arthritis prevention and management: 5 simple rules to apply to your daily routine
Most hernias occur in the groin and abdominal wall.
1. Avoid positions that foster deformity such as:
Tight pinching
When writing, wrap your pen with foam to build it up for an easier grip.
When opening packages, use appropriate tools such as a pair of scissors instead of using your fingers.
When drinking, use a mug and wrap your hand around it for a larger, more stable grip. Avoid using cups with dainty handles, which can be difficult to hold.
Tight gripping
When picking kitchen utensils, choose those with large and soft handles as they’re easier to grip.
When opening a jar, using a non-slip mat on the cap will enhance your grip and decrease the stress on your finger joints.
Related article: How to protect your back when lifting or moving heavy objects
Exerting excessive pressure on your joints
When lifting objects, always use both hands. If you’re lifting an object from below waist level, bend your knees and keep your back straight before lifting the object. If you cannot do it, the item is probably too heavy for you.
When carrying an item, hold it closer to the centre of your body and the joint that supports it. If you need both arms to carry an item, hold it close to your body instead of gripping its handles or sides with your fingers.
Don’t lift heavy objects above your head. Use a stool to reach for high, hard-to-reach places.
Use a trolley to move heavy, bulky objects.
Don’t try to pull anything forcefully with your fingers.
2. Avoid prolonged static positions
Change your posture frequently as holding your joints in a single position for extended periods of time can result in fatigue and pain. Take frequent rest breaks when engaging in activities.
Related article: 3 more tips to prevent and manage joint pain
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By Alvin Chumari for HealthXchange.com.sg.
Articles on HealthXchange.com.sg are meant for informational purposes only and cannot replace professional surgical, medical or health advice, examination, diagnosis, or treatment.
