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If you have osteoarthritis, you know how sore joints can impact your daily life. That’s why WebMD turned to experts for valuable tips on how to minimize the harm that repetitive motions and other workplace strains can place on joints.

In the Office

“Unfortunately, in 2012 a lot of us are sitting at our computers most of the time,” says Rebecca Manno, MD, assistant professor of medicine at the Johns Hopkins University School of Medicine and a member of the faculty of its Arthritis Center. That may mean less strain on the knees, but a lot more on the neck, back, wrists, and hands.

If you have an office job, you probably spend at least 7 hours a day on most days sitting at your desk. “That makes your work space incredibly important to your joint health,” says Manno. Set up your desk, chair, and computer with your OA in mind:

  • When sitting at your desk, your feet should be flat on the floor and knees bent at a 90-degree angle. Your lower back should have good support. “If you can’t get an adjustable chair, this may mean you need to buy a footstool and/or get a lumbar support pillow,” says Jyotsna Supnekar, OTR/L, CHT, NDT, senior occupational therapist in the Johns Hopkins Arthritis Center.
  • If you work on a computer, the top of the screen should be at eye level. This prevents you from straining your neck.
  • If you talk on the phone frequently, use an earpiece so that you aren’t constantly twisting your neck.
  • Use a forearm/wrist support when you type. “I ask my patients which hand they use their mouse with, and it’s always the hand in which their arthritis is worse,” says Manno. “You can develop tendonitis from gripping the mouse too hard and too long. A support can help with that.” Periodic use of a wrist splint can also help if your computer use leads to severe joint pain.

If you are developing severe OA in your wrists or fingers, and your job requires a lot of typing, Manno suggests exploring the use of voice recognition software. “It can take some time to get used to these programs and make them work for you, but if you do a lot of typing it could be worth it,” she says. “Unfortunately, with OA, the more that you use your joints, the more likely it is to be uncomfortable.”