About Beds
Generally a good supportive mattress is best with the new pillow top style, or put an egg crate on your mattress. For some people, a firmer mattress or even sleeping on a camping pad on the floor will be better. Take your egg crate pad and pillows or other supports with you when you travel. A sheepskin pad or feather bed is worth a try, as is an air mattress with adjustable firmness. Waterbeds offer warmth but may be too soft; keep your waterbed fairly firm. The tempurpedic mattresses seem to be helpful for a number of participants.

About pillows
Feather pillows are more moldable so if you are not allergic, purchase good down pillows. Orthopedic pillows are okay if you find one you like (Connie feels the ones at Costco are too thick and the ones purchased through Gaiam and later overstock.com were some of the best money she ever spent). If you are a back sleeper, put the pillow under head and neck, not under shoulders. You can bunch the pillow under your neck for more support or try a towel rolled lengthwise in your pillowcase, alongside your pillow. Avoid sleeping on your stomach; it puts too much stress on the neck. You may choose to put a pillow under your knees (more toward the thigh side). For side sleepers, put a pillow between your knees, support your head level (not up or downhill), and support the top arm with a rolled blanket or pillow. Some people like body pillows for side sleeping.

About sitting
Generally balance your body parts in good posture. It is okay to slouch your upper back a little, but keep your ears over your shoulders. Upper back strengthening helps posture. Look for a chair that has a fairly level seat. Try to support your body as much as possible. If possible, choose a high back chair to support your head and neck. You can use a pillow to support your arms. Avoid leaning into an armrest or hiking your shoulder up to an arm rest. Lumbar support helps to breath with the diaphragm as well as giving low back support. A soft surface requires a larger towel roll and a firm surface requires a smaller roll. Commercial rolls are available, but they are like commercial orthopedic pillows; they come off the assembly line and if they fit you, great, but they may not fit you. Consider carrying a sweatshirt or jacket so you can use it to level up a seat, make a lumbar roll, or an armrest.
To read: consider sitting with a pillow over your chest and under your armpits. Now your arms can be supported right in front of you with your hands at eye level and your ears over your shoulders. You could also sit at a table and use a cookbook holder to hold your book. Reading in bed is usually not a good choice.
Avoid any head tilt. Choose a chair where you look straight into the TV. Purchase a headset for your phone at work and at home. Prop up some kind of board at 30 degrees to use for paper work or hobbies and you won’t have to lean over your work.

About computers
Desk heights are not adjustable, but chairs are. Adjust your seat height so that your forearm is fairly level. If need be, use a footrest so your feet are well supported. Slide your chair in so that your elbows are close to your body. Get a wrist rest for your keyboard and mouse, or consider a trackball. The top of the monitor screen should be at eye level; it is OK to put the CPU on the floor. Rest your back on the seat back and use a lumbar roll. It is also okay to consider sitting in a recliner with the keyboard on some type of pillow. Get a document holder. If you primarily look at your document, it should be straight in front of you with your monitor off to the side. If you primarily look at your monitor, it should be straight in front of you with the document off to the side. Set up your office to reduce twisting and lifting. Avoid reaching above shoulder level.

About cars
At the fabric store, purchase a roll of quilt batting in the size for a baby quilt (about 45 x 60 inches). Then cut and roll it to pad your seat to custom make it for you. When you get it just right, stitch it together with a needle and a long piece of thread. You can sew a cover or put it in a pillowcase and tie it in place. The goal with the padding is to level out the scoop in the seat and the seat back, and to add a lumbar roll. It is also worthwhile to pad the headrest with foam to get rid of the space between your head and the headrest. Pad the arm rests to a comfortable height so your shoulders are relaxed and your elbows are near your body. Try holding the steering wheel at 4 and 8 o’clock to allow you to use the armrests.

About standing
Balance yourself in good posture. Stand with your knees in neutral, not bent or locked. If you need arm support, use a jacket with pockets that are just the right level to support your arms. You can alternately rest one foot on a stool, or open your kitchen cupboard door and rest your foot in the cabinet. Purchase an anti-fatigue mat to stand on. Rearrange items to avoid reaching above shoulder level frequently. Work surfaces for meal preparation or laundry folding should be four inches below the elbow. Work surfaces for more precise work can be higher. Wear shoes designed to equally distribute body weight; avoid heels and going barefoot.

About jaw pain
If you clench, find a dentist and/or biofeedback therapist who specializes in TMJ. Lucinda Bradshaw is a PT in our area who does this work. Don’t chew gum.

About lifting
Lift with bent knees and your head looking up. Do not lift anything over shoulder height; use a stool. Get help.

About temperature and humidity
Avoid drafts from air conditioning and fans in offices, movie theaters and restaurants. Avoid situations where you might become damp and cold. Be aware if weather fronts may increase your symptoms and plan your activities accordingly. Some people prefer to live in a warm, dry climate and others seem to prefer a warm, humid climate.
It may be helpful to layer clothes. Consider wearing thin cotton underwear and a scarf around your neck. Don’t tighten up your shoulders on a windy day; avoid “wind posture”. Shop for a lightweight warm coat.

About activity
Most people have a few hours in the middle of the day when they feel their best; you can plan to do work or other activity during this time. It is generally not a good idea to do housework late in the day. Plan social activities during the time when you feel best and plan to rest before and after the event. Exercising during the “window” when you feel best may increase the length of your window. Try not to stay in one position too long, but plan to move about frequently.
There are multiple books on simplifying and organizing the home. Examples of some ideas are: use light weight silverware or plastic ware, use a mop for cleaning the tub/shower, purchase a light weight or self-propelled vacuum, and wear clothes that don’t require ironing. Also see http://www.aarp.org/families/home_design/safety_lighting/ for ideas about adaptation in your home.

About allergies
Be aware of possible allergies and try to eliminate exposures as much as possible. Most common allergies: wheat, dairy, food preservatives, tobacco, dust, medicines, exhaust fumes, cleaning products including laundry products, perfumes, and paint.

About tobacco
Quit smoking cigarettes, as nicotine deprives your tissues of oxygen.

About large breasts
Many people have reduced neck, shoulder, chest, arm, and carpal tunnel symptoms through a breast reduction. A good bra can also make a big difference; try Decent Exposures 1-800-524-4949, www.decentexposures.com. Modified, from Barbara Penner