Tips for managing psoriatic arthritis joint pain at work

If you’re living with psoriatic arthritis, symptoms can make the workday a slog. Morning joint stiffness can turn into aching, throbbing pain as you sit at your desk or stand at your workstation for hours. Your fingers might be so swollen that you can hardly type or use your equipment. You may even find yourself needing to take more and more days off because of your pain.

You’re not alone. Research has shown that people with the condition have high rates of unemployment, and those who are employed may miss work frequently (absenteeism). Or they may go to work while feeling unwell, which causes lowered work productivity (presenteeism).

Tips for working when you have psoriatic arthritis

Effective treatments are available for psoriatic arthritis, and you and your healthcare provider (HCP) can work together to determine which is best for you. In the meantime, there are several things you can do to help manage your condition and its effects on your day-to-day life, including your job.

Track your work activity and symptoms for a week

Write down what you do each day and the times you experience pain, stiffness, swelling, or other discomfort. When the seven days are up, look for patterns or activities that may have led up to those symptoms. Once you’ve pinpointed your triggers, you can brainstorm solutions. Devising a plan this way helps avoid frustration with your work and abilities and instead take a targeted, practical approach to problem-solving.

Identify needed accommodations

Using your written log, determine what adjustments or equipment might help you address issues stemming from your psoriatic arthritis. These may include modifications to your workday. If your symptoms of fatigue or pain are worse in the morning, perhaps you can work later hours, or only do certain activities in the afternoon.

Accommodations may also include assistive devices. For example, when you have psoriatic arthritis, repetitive movements can lead to painful tendonitis. If you use a computer, the National Psoriasis Foundation suggests using a voice-to-text or dictation program on the computer.

Lots of other equipment can make life easier, too—everything from ergonomic furniture to doorknob levers to writing utensils with grips. If your work is done standing up, consider using a padded mat to help support you where you stand most often. If you need to regularly access a wall of tools or other out-of-reach items, use a grabber tool.

Speak with your boss

Choose a time when they’re unlikely to be stressed or too busy to talk about your condition. Be honest, upfront, and specific. Discuss accommodations you may need—even things like scheduling HCP appointments—and emphasize how they will benefit your colleagues and the company as a whole.

Make your workstation comfortable

Little adjustments can go a long way. For example, reduce strain by adjusting the height of your chair so your knees are bent at right angles and your feet are flat on the floor. Ask for a hand when lifting a heavy object or reaching for something. If you use a computer, make sure the monitor is positioned directly in front of or just below eye level, so you are not craning your neck or leaning forward to see your screen; you may need a stand or block to give it a boost.

Take breaks to get up

Experts recommend standing up every 30 minutes if you sit most of the day. It can be helpful to set an alarm to remind you to stand or shift your body.

Incorporate movement throughout your day

Many of us think of physical activity as something we do at a special set time—like heading to the gym or going for a walk. But exercise can happen off-the-cuff, too. Try to pepper your workday downtime with stretches and therapeutic exercises. Remember that any little bit of movement contributes to overall health.

Of course, it’s a good idea to exercise when you’re not at work, too. Find an activity that works for you and do your best to stick with it. Consider yoga, walking, cycling, Tai chi, swimming, or warm-water workouts, all of which may reduce psoriatic arthritis pain. Speak with an HCP, physical therapist, or other fitness professional to find a good fit for you.

Where possible, protect your joints

This might mean doing things a little differently, like using your body to push open a door instead of only your fingers.

Find relaxation techniques

Since stress can trigger flare-ups and flare-ups can trigger stress, it’s worth trying to manage your worries. Many experts suggest meditation practices or deep-breathing exercises. They can be used in the moment to relieve tension and may have positive long-term effects when used regularly.

When to speak with an HCP

If your pain is constant, your psoriatic arthritis may not be well controlled. Your HCP can review your treatment plan and determine whether your medicines are working as well as they should. You may also get a referral to a physical or occupational therapist.