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Pace yourself
Try not to do a lot on good days and then pay for it on bad days. Break tasks into smaller parts, take short breaks, and build up activity slowly.
Move little and often
- change position every 30 minutes if you sit for long periods
- walk a little every day, and build up over time
- keep doing gentle stretches, even when the pain has eased
At a desk or on your phone
- have your screen at eye level and your feet flat on the floor
- hold your phone higher so you are not looking down for long periods
- ask your employer for a workstation assessment
Lifting safely
Keep the load close to your body, bend your knees, and avoid twisting. Ask for help with heavy or awkward items.
Sleep
A comfortable position matters more than the type of mattress. A pillow between your knees (on your side) or under your knees (on your back) may help.
Mood and stress
Long-term pain and low mood often go together, and each can make the other worse. Talk to your GP if you feel low or anxious. You can refer yourself to NHS Talking Therapies in England.
Support
Versus Arthritis has a free helpline, and the Live Well with Pain website has free tools for managing long-term pain.
Sources we used
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