Early morning stiffness is a common problem for people with chronic
pain. Most of the personal daily living tasks take place in the morning
so pace yourself and try and do one or two things at a time. Take a
look at the Acting upon the problem section for helpful suggestions.

At times you may not feel up to doing much, but leisure activities are very important. These may feel like activities you may no longer be able to do but in moderation you should be able to try.

If you used to play football maybe try new more relaxing activities like swimming. Pace yourself. Maybe playing a sport once a week instead of five times a week may be a good idea.

Sports are very important; not only is the exercise helpful in reducing pain but you will also share some fun times with your friends which can also lower your pain. A little bit of exercise everyday is crucial if you want to feel your best.

Leisure is difficult to categorize because what some people consider a leisure may be work to another (and the other way around)

• What does leisure mean to you?

• Has your leisure time decreased?

• If you have reduced your leisure time, ask yourself why this has
happened

• Do you find that you are too tired for leisure activities?

• How important is leisure time to you?

It is important that we all have leisure time

Physical activities:

Take a look at various activities you may want to try. You might think it is silly to even consider some of these activities given your pain, but with planning and pacing people in the Pain 101 program have done amazing things!

 

 

 

 

 

 

Artistic Activities:

 

 

 

 

 

Relaxing Activities:

 

 

 

 

 

Other relaxing activities:

Even when you are in pain it is important to do chores in and around the house. You may notice that this will take more time on pain days, but it is important to pace yourself during these activities. The Acting upon the problem section includes ideas on how to pace various activities.

Shopping

• When you plan a shopping trip, it may help to organize your
shopping list so that you can take rests when you need to and
allow time for a coffee break.  Plan to do your light shopping first
so you don’t have to carry heavy shopping for too long

• Once familiar with the layout of your supermarket, you should be
able to organize your shopping list accordingly so that you don’t
end up having to go right back to the other end of the store for
something you have forgotten

• In the grocery store, even if you only need a few items, it may be easier to use a shopping cart instead of putting all the items into a basket, which can put strain on your arm and may promote a lopsided posture

• If you divide your shopping into two bags, instead of one, the
weight will be more evenly distributed

• At most supermarkets the staff are happy to help at any stage
and to lift your shopping into the trunk of your car for you

• When unpacking groceries from your car at home, it may be
easier to unload frozen items first and have a rest before
unloading everything else

Laundry

Handling wet clothes

• When you are loading or unloading the washing machine you
might find it easier to kneel or sit on a small stool.

• Remember that wet clothes are heavier than dry ones, so it
would help to only half fill your basket when carrying your
clothes to the clothes line.

• Many people find that a clothes line is the easiest to use. If it is
too high then you could stand on a wooden box or low stool. If you do not have a clothes line use a pulley or prop so that the line is easily accessible. Keep a box or stool handy to put the laundry basket on; avoid unnecessary bending or reaching.

• When ironing try to twist from your hips not your back, as this puts less strain on the lower back. Make sure the ironing board is at the correct height, so that you do not lean forward. Pace yourself and don’t iron things if you don’t need to. It may be better to iron little and often, instead of doing a large amount all at once. You may find it helpful to leave the ironing board out all day and do the ironing in short bursts throughout the day

Ironing

• Try to twist from your hips and not your back. This will put less
strain on your lower back

• Make sure the ironing board is at the right height

• Don’t iron things if you don’t need to!

• It might be better to iron little and often instead of doing a large
amount all at once

• You may find it helpful to leave the ironing board out all day and do the ironing in short bursts throughout the day

Washing Dishes

• Sinks are never at the right height for everyone in the household. If the
sink is too deep or too low for you to reach comfortably or causes you
to stoop, you could place a bowl upside down at the bottom of the sink
and put another one upright on top of it, where you would put your
dishes in. Another option is to kneel on a chair or stand on a stepping
stool to be at the right height

• If you use a dishwasher it may be easier to kneel to load and unload it
to avoid twisting and bending

Vacuuming

• When using a vacuum cleaner, step backwards and forwards with it, keeping
it close to the body - better than keeping your feet in one place and pushing
it backwards and forwards. This will put less strain on your back and arms

• You may find that a carpet sweeper is lighter and easier to use

• Remember to pace yourself: vacuum one room at a time, taking a rest before
the next room

• You may want to ask someone else to carry the vacuum upstairs

• It may be easier to use a “dustbuster” type cleaner on the stairs, as it is much
lighter

Making the bed

If you use several blankets on your bed, you may wish to consider
replacing these with one duvet. Having just on blanket makes bed
making much easier.

When making the bed, try not to stretch over the bed when tucking in
the sheets. Kneeling beside the bed and moving around on your knees
might be easier. When changing sheets on a bigger bed, you may
want to ask someone to help you.

To encourage every member of the family to make their own beds.

Cooking

• If standing is a problem, you may find it helpful to sit or use a
stool when preparing vegetables etc.

• Try to plan ahead. It may be helpful to begin to prepare for
an evening meal earlier in the day so you don’t have to make
a whole meal in one go. A cold sweet or salad, for example,
could be prepared in the morning.

• Good sharp knives require less pressure when cutting.

• Keep heavy appliances at waist level to avoid unnecessary bending.

Taking Care of Pets

Playing with pets can be very relaxing but it can also be a lot of work.

Instead of taking your dog for a long walk maybe a few shorter walks in
one day would be easier.

Feeding your pet should not require that much extra effort but don’t be
afraid to ask other family members for help if you need it.

Make sure when you bend down to clean up after your dog that you bend with your knees.

Cleaning your dog may be a very difficult task as if often requires a great deal of bending and lifting. If may be best to bring your pets to a dog groomers to get cleaned and groomed.

Playing with your dog can reduce tension and bring joy but it important to pace yourself and to try not to do too much of anything.

Remember

• Avoid unnecessary lifting and bending whenever possible

• Which activities could you do differently?

• Think before you pick something up from a low cupboard. Discuss how you would approach this. Remember to bend from the knees, not the waist. Keep your back straight

• Keep heavy appliances at waist level

• At what height are your working surfaces? Are they a few inches below elbow height? Do you need to invest in a table that is the right height?

• Do you need to use a high stool or sit to carry out kitchen tasks? Stand as close as possible to the work surface to eliminate unnecessary bending and reaching

• Encourage each member of the family to help. You may want to set up a time, where everyone helps out with chores. For example, Saturday morning from 11am to noon, everyone is assigned a chore (some families like to have music on when they clean, this often helps them get motivated).

• Never try to clean the whole house all at once. Remember to pace yourself.

At times you may not feel up to doing much, but leisure activities are very important. These may feel like activities you may no longer be able to do but in moderation you should be able to try.

If you used to play football maybe try new more relaxing activities like swimming. Pace yourself. Maybe playing a sport once a week instead of five times a week may be a good idea.

Sports are very important; not only is the exercise helpful in reducing pain but you will also share some fun times with your friends which can also lower your pain. A little bit of exercise everyday is crucial if you want to feel your best.

• Try to set goals for your leisure time

• Identify what might make it difficult to achieve your goals and try to plan ways around the difficulties

• Can you break your goals into mini-goals that are realistic and achievable?

PACE work to allow for leisure!

Driving Tips

• Adjust the seat so that all the controls are within comfortable reach.

• Ensure that the head rest is in a comfortable position.

• Your knees should be slightly bent when touching the pedals.

• If you adjust the rear view mirror so that you need to sit up to see in it, it will act as a reminder to stop you slouching.

• If you wear flat shoes while you are driving, your calf muscles may not become so tired.

Remember to plan and pace your journey. Avoid sitting for long periods.  Take regular breaks, to help stretch your legs.

Comfortable driving

• Pace yourself – have frequent breaks. This will make the journey more bearable

• Relax and try to keep your neck from pointing forward. If you put your chin upward it puts considerable strain on the muscles at the back of your neck. Try to keep your chin down, keeping your neck straight

• If you wriggle in your seat when you are sitting for awhile this will help to stretch your muscles; you can put the vehicle in neutral gear at traffic lights, this will help especially when in heavy traffic or on long journeys

• A rolled up towel or sweater may give support to the lumbar spine (lower back) and promote good posture

When getting into the car, it may be more comfortable to:

• Place your bottom on the edge of the seat, so that you
are facing out of the car.  Turn towards the front of the
car and lift your legs into the car, either together or one
at a time

• Putting your legs in first forces you to twist your back

When getting out of the car it may be easier to:

• Swing both feet out of the car and turn your body at the same time to face outwards

• Move to the edge of the seat before trying to stand up

If gardening is something you enjoy, you may find it hard to stop once you get involved in it. Pacing, therefore, may seem difficult. However, it is still very important to pace any activity, however much you enjoy doing it.

Tools/Equipment

• Keeping tools sharp will take some of the strain out of gardening

• Long-handled and lightweight tools are usually easier to use and
prevent you from standing in a stooped position. Many are available
from most good gardening centres

• Check that the height and weight of the tool is correct for you and
that the handle is easy to grip

Mowing and Trimming

• Rotary mowers are generally easier than hover mowers

• If using a hover mower, try not to swing it from side to side, as this can put strain on the lower back

• You may need to mow a little at a time and keep as upright as you can

• Long-handled shears to trim edges reduce a stooping posture

• A four-wheeled wheelbarrow with a stroller type handle is more stable and is easier to control

• Check that the load within the wheelbarrow is positioned over the wheel(s) to prevent strain on your arms

Practical Hints

• It could be helpful to have a comfortable chair or stool nearby to rest on

• When digging, keep your back straight, dig a little at a time and take
regular breaks. Pace yourself. Work out your baseline (initial time level)
for digging and gradually increase your time level in a planned way

• Window boxes, hanging baskets and plant tubs may require less
bending and reaching. Raised flowerbeds can also be useful, but if
they are too wide they will force you to over reach

• Get help with any very heavy work

• Using a greenhouse with workbenches at the correct height
enables you to sit while gardening

Low maintenance gardens

• Consider paved areas with tubs of flowers, shrubs or herbs.
These require less work. Vegetable plots, large trees that shed
leaves and fast growing hedges, all require constant work.

• Work from a kneeling position. Weeding and planting can put
strain on your back if it is bent and stretched for too long.
Kneeling pads are useful.

• When pruning, if you use pruning shears with a cut and hold
action you don’t have to keep bending down to pick pieces up

Things to achieve when returning to work

Below is a list of things that a person needs to achieve in order to return to work and cope better with work:

• Increased mobility

• Pain coping strategies

• Change attitude to work

•  “Why is work important to me?”

•  “What needs does it fulfill?”

•  “Can these needs be met in any other way?”

• Develop an ability to keep up effort for longer periods

• Build up slowly and surely

• Assess the need for training or retraining

Take a broader view of work

There may be a sense of panic if you lose your job, especially if you have a family to support, but there may be many reasons why your normal employment is no longer possible. You may need to consider which employment is most suited for your present capabilities.

Find absorbing tasks

This can be important in helping to give you a sense of achievement and control.  Hobbies and interests may even develop into job opportunities. They may also help to build up some skills required for work eg. Increase of sitting levels and concentration.

Remember to leave some energy for fun and relaxation!

Making changes at work

• Make sure your chair and work surface is at a good height for
you.

• Modify duties to less strenuous tasks.

• Work slightly longer hours with more frequent breaks. Plan
stretch breaks to relieve stiffness.

• Have equipment to help with lifting.

Writing may be difficult if you have arthritis or pain in your joints. It may be difficult to hold a pencil and write for any length of time. Consider the following tricks on ways to help protect hand joints:

• Use foam shells on pens and pencils

• Felt tip pens require less effort to write with

• Computers or other electronic devices can be used for writing longer
documents

• Record meetings with a tape recorder instead of writing down notes, or
ask someone else for a copy of the notes taken at the meeting.

• Relieve neck stiffness with a book holder that keeps the book at a
comfortable reading angle, or change the height or positioning of your
chair.

• Reorganize your work area, so that you can move around more.

Discuss with your boss how, by making these changes, you could become more productive and effective.

Sometimes changes are not easy and don’t produce fast results but gradual changes can help!

Choose a new career

• Some people with chronic pain find that they cannot return to their previous career due to the demands of that type of job.

• Retraining can provide access to a new career.

Important factors to consider

• What type of career? Consider what type of skills you have already.

• Can these skills be transferred, e.g. cleaning job to supervisor
of cleaning team.

• Consider what you are good at, what you enjoy and what
hobbies and interests you have.

• What sort of training is available in the areas in which you are
interested?

• At what cost?

• What is the job market like in the careers in which you are interested?

To answer these and other questions, you may need the help of professional services.