Dear Dr. Roach: I鈥檓 a 67-year-old black woman who has been diagnosed with 鈥渁 little arthritis鈥� in my right hip. Now retired from a desk job, I unfortunately still am not getting enough exercise. My issue is that after sitting for a length of time, I鈥檓 in excruciating pain and can鈥檛 stand up at all. Once I straighten up and get moving, the pain subsides. I鈥檝e been told 鈥測ou鈥檙e getting old,鈥� but I鈥檓 not old! I鈥檓 about 30 pounds overweight. Also, when I stand for any length of time, my lower back aches. Would taking a morning walk and a yoga class alleviate this problem? I鈥檓 so embarrassed when I get out of my car or get up from the dinner table.
S.H.
There are many types of arthritis, and the answer to your question varies a bit depending on type. I think you probably have the most common form, osteoarthritis, so I鈥檓 going to answer you assuming that鈥檚 the case.
Stiffness in the morning, quickly relieved by exercise, is a hallmark of osteoarthritis. It鈥檚 common, treatable and not something to be embarrassed about.
Exercise is an effective treatment for osteoarthritis. It can be difficult to get started, but the more people exercise, the more they are able to do. Walking and yoga both are excellent ideas, but the best exercise is the one you will want to keep doing.
Osteoarthritis affects a fair number of 67-year-olds, but it鈥檚 important to remember that it鈥檚 not your age that is causing the pain: It鈥檚 the arthritis. Although we know of no treatments that can reverse the course of osteoarthritis, medications (including a few supplements), exercise and physical therapy all can ease symptoms and improve function. Losing weight takes stress off the joints and is recommended, but is not easy.
Finally, severe arthritis can be treated surgically, with a joint replacement. That鈥檚 not a procedure to take lightly or have done too early.
Dear Dr. Roach: In a recent column, you mentioned that your smartwatch warns you every hour to stand up. Is this a good idea? What else is it good for?
D.K.
The evidence that standing periodically has health benefits is fair. One study showed that when people did light intensity activity (such as walking) for two minutes a day instead of sitting, premature death rates were reduced. Prolonged sitting is associated with heart disease, diabetes and overall cancer rates. The evidence isn鈥檛 definitive, but it鈥檚 suggestive enough that I do get up and walk around (when I can) when my watch reminds me that I鈥檝e been sitting for a long time.
It鈥檚 not 100 per cent clear that exercise trackers like pedometers and more advanced devices, such as a smartwatch, increase activity for everyone. It clearly does motivate me. I think it鈥檚 a personal decision that needs to be made based on whether you need more exercise (nearly everyone would benefit) and whether it would be motivating. I will say that, for many people, the social aspects of it do get some people to exercise more than they would have otherwise. Some devices let you see your friends鈥� activity and engage in friendly competition and support.
Dr. Roach regrets that he is unable to answer individual letters, but will incorporate them in the column whenever possible. Readers may email questions to [email protected].
