How to enjoy working at a desk with arthritis

Arthritis poses a particular challenge for those of us who sit at a desk all day. It's important to keep moving periodically to prevent stiffness and pain. These tips will help ensure you do just that.

• Sitting still — hunched over a desk or a computer station, for example — can cause tension and strain that makes muscles and joints more painful.
• To avoid this discomfort, take a short break at least every 10 minutes or so (set a timer if you're really concentrating).
• Stand up and walk around for a minute; it relieves tension (especially in the back) and mildly exercises stiff muscles and joints.

• While working at your desk, stash items that you use occasionally (but not constantly) beyond your reach.
• That way, you'll be forced to get up every now and then — in effect, taking a break and mildly exercising without feeling like you've stopped working.

• One of the most common causes of tension in the cervical spine is sloppy use of the telephone. It's not enough to stop cradling the handset between your ear and shoulder.
• You should also avoid holding it on just one side of your head — switch hands (and ears) regularly during a conversation.
• If you have a cell phone, use the hands-free earpiece/microphone that's included with it. Otherwise, pick one up at an electronics store.

• Rearrange your desk to eliminate sources of strain on muscles and joints.
• Keep the objects you use often in a semicircle within arm's reach.
• When you grab something, bring it close to your body to use. Heavy objects such as reference books should be on your desk or a middle shelf nearby.
• Avoid reaching for objects over your head or behind you, especially if they're heavy. Stand up to get them.

• Tilting your head back to view a computer screen is a common source of neck tension, especially for people with bifocals.
• Instead, adjust the screen to eye level or slightly below eye level. If you can't make the screen lower, raise the height of your chair.

To keep keyboard typing from aggravating wrist pain, don't let your wrists tilt upward to reach the keys. Keep hands and forearms in a straight line.

• Using an armchair when you work at a desk takes the weight of your arms off your shoulders, neck and back.
• The best armrest position is close to your body at a height that lets elbows barely touch the armrest as you type at a keyboard, while allowing you to keep your wrist straight and your neck and shoulders relaxed.