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OT IVA- 17
2006
Mary Pack Arthritis Program
Occupational Therapy
Joint Protection for Shoulders
What is Joint Protection?
Joint protection means supporting and using your joints in well-aligned,
comfortable positions. It also means performing everyday activities in ways that
reduce the pain or strain on your joints.
How to Protect Your Shoulders:
Respect pain. If a specific activity increases your pain, try to avoid it or
change the way you do that activity. Also, reduce the time you spend
doing an activity if your pain lasts for an hour after you have stopped.
Avoid holding your arms in raised positions for prolonged periods of
time. Consider changing the height of your work surface to decrease
stress on your shoulder joints.
Avoid using repetitive arm movements, especially abrupt back and
forth motions. Instead use a smooth, circular movement during
activities such as washing a car or dusting furniture. Switch from one
activity to another frequently to avoid pain and fatigue.
Avoid weight-bearing through your arms and use adaptive equipment if
needed:
Getting on and off a chair: try a high, firm chair, a raised cushion
or chair blocks.
Getting in and out of the bathtub: use the shower or try a bath
chair.
Getting on and off the toilet: try using a raised toilet seat.
Suggestions for Daily Activities:
1. Dressing:
Wear loose fitting clothing. Avoid tight turtlenecks and pullover
sweaters.
Dress your most painful arm first and undress it last.
2. Grooming:
Try adapted equipment to extend your reach, such as a long-
handled comb, brush or sponge.
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OT IVA- 17
2006
3. Working:
Storage:
Try to avoid over-reaching. Plan your worktop and storage areas
so that items you use frequently are stored close to you, at a
convenient height (between your shoulders and your knees).
Heavy objects should not be kept on high shelves.
Surface Height:
Your work surface is too high if it causes you to raise or hike
your shoulders. Your desk height is correct if your shoulders are
held in a relaxed position when your elbows are bent to 90°and
your forearms are supported on your desk.
If you need to work above shoulder level, position yourself as
close as you can to your work, e.g. sit on a high stool to work at
a bench or use a stepstool to reach an item from a shelf.
4. Carrying Heavy Objects:
Use a wheeled trolley or cart.
Use lightweight equipment.
Lift and carry items close to your body, using both arms.
Use a "fanny" pack, a backpack with a hip belt or pockets to
carry items.
5. Sleeping:
If your shoulder is painful at night, use a pillow to support the full
length of your arm or try a body pillow.
Avoid sleeping on the same side as your painful shoulder. If both
shoulders are painful and you are not comfortable sleeping on
your back, try a partial or " three-quarter" side lying position with
a pillow behind your back to support hold you.
A 2-inch thick foam pad on top of your mattress can help to
accommodate the painful, bony parts of your shoulder joints.
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