How to Adapt Your Home for PMR

by

PMR, or Polymyalgia Rheumatica, is a chronic inflammatory condition that primarily affects older adults. It causes widespread muscle pain and stiffness, most commonly in the shoulders, neck, and hips. Living with PMR can present significant daily challenges, making even simple tasks difficult. Adapting your home to accommodate these challenges isn’t just about comfort; it’s about maintaining independence, reducing pain, and improving your overall quality of life. This guide will provide a definitive, in-depth look at how to transform your living space into a haven that supports your needs when living with PMR.

Understanding the Impact of PMR on Daily Life

Before diving into home adaptations, it’s crucial to grasp how PMR impacts daily functioning. The hallmark symptoms—pain and stiffness—are often worst in the morning or after periods of inactivity. This means getting out of bed, dressing, showering, and even preparing meals can become arduous. Reduced range of motion and muscle weakness can also affect balance and increase the risk of falls. Fatigue is another common and debilitating symptom, making prolonged standing or strenuous activity difficult. These factors necessitate a strategic approach to home modification, focusing on ease of movement, safety, and energy conservation.

Strategic Home Adaptations for Enhanced Living

Adapting your home for PMR isn’t about a complete overhaul; it’s about making smart, targeted changes that alleviate stress on your joints and muscles. Think about your daily routine and identify the areas where you experience the most difficulty.

Entryways and Hallways: Navigating with Ease

The journey into and through your home should be as seamless as possible.

  • Ramps and Handrails: If you have steps leading to your front door, a gentle slope ramp can eliminate the need to lift your legs high, reducing strain on hips and knees. Ensure it has a non-slip surface. Install sturdy handrails on both sides of any stairs or ramps, extending beyond the last step for secure grip when ascending or descending.

  • Clear Pathways: Keep all entryways and hallways clutter-free. Remove throw rugs, loose cords, or any obstacles that could cause a trip. Furniture should be arranged to allow for wide, unobstructed pathways, ideally at least 36 inches wide to accommodate mobility aids if needed.

  • Adequate Lighting: Good lighting is paramount for safety. Install bright, evenly distributed lighting in entryways and hallways. Consider motion-sensor lights for hands-free illumination when entering or leaving.

Living Room: Comfort and Accessibility

Your living room should be a place of relaxation, not a source of discomfort.

  • Furniture Selection:
    • High, Firm Seating: Opt for chairs and sofas with firm cushions and higher seats. This makes it significantly easier to sit down and stand up, as you don’t have to lower yourself as far or push up as much. Aim for a seat height that allows your feet to be flat on the floor with your knees at a 90-degree angle or slightly lower.

    • Armrests: Choose furniture with sturdy armrests. These provide leverage and support when getting up from a seated position. Avoid soft, plush armrests that offer little support.

    • Recliners with Power Lift: A power lift recliner can be a game-changer. These chairs gently lift and tilt forward, assisting you in standing up without straining your legs or back.

  • Table Heights: Ensure coffee tables and side tables are at a convenient height to reach items without excessive bending or stretching. Adjustable-height tables can be particularly useful.

  • Remote Control Holders: Keep all remote controls, reading glasses, and frequently used items within easy reach from your primary seating area. Use caddies or small baskets to organize them.

  • Lighting Control: Install easy-to-operate lamps with large switches or remote controls. Dimmer switches can help create a relaxing ambiance while still providing sufficient light when needed.

Bedroom: A Sanctuary for Rest

Getting in and out of bed, and navigating the bedroom, can be challenging with PMR.

  • Bed Height: Adjust your bed to an optimal height that allows you to sit on the edge with your feet flat on the floor and knees at a 90-degree angle. This minimizes strain when getting in and out. Bed risers can elevate a bed that’s too low, or you might consider a lower-profile mattress and box spring if it’s too high.

  • Sturdy Bedside Table: Place a sturdy bedside table within arm’s reach. Keep essential items like medication, a glass of water, a phone, and a lamp with an easy-to-reach switch on it.

  • Grab Bars Near Bed: Consider installing grab bars or a bed rail near your bed. These provide secure points of support for stability when getting in and out of bed.

  • Accessible Closets and Dressers:

    • Lowered Rods: Adjust closet rods to a lower height to make reaching clothes easier.

    • Drawer Organizers: Use drawer organizers to keep clothes neatly arranged and easily accessible, preventing the need to rummage and bend excessively.

    • Open Shelving: Incorporate some open shelving for frequently used items, reducing the need to open and close drawers.

  • Nightlights: Strategically placed nightlights can illuminate pathways to the bathroom or other areas, preventing falls during nighttime awakenings.

Bathroom: Safety and Self-Sufficiency

The bathroom is often a high-risk area due to wet surfaces and confined spaces. Prioritizing safety and ease of use is critical.

  • Walk-in Shower or Tub with Transfer Bench:
    • Zero-Threshold Shower: A zero-threshold (roll-in) shower eliminates the need to step over a tub edge, significantly reducing the risk of falls. If a full renovation isn’t feasible, a low-curb shower is a good alternative.

    • Shower Bench/Chair: Install a folding shower bench or a sturdy shower chair inside the shower. This allows you to sit while washing, conserving energy and reducing the risk of losing balance.

    • Transfer Bench for Tubs: If you have a traditional bathtub, a transfer bench that extends over the tub edge allows you to slide in and out safely.

  • Grab Bars: Install horizontal and vertical grab bars in strategic locations: inside the shower/tub, next to the toilet, and near the sink. Ensure they are securely mounted to wall studs and can support your full body weight.

  • Raised Toilet Seat: A raised toilet seat with armrests makes getting on and off the toilet much easier, reducing strain on hips and knees.

  • Non-Slip Flooring: Use non-slip bath mats or install non-slip flooring (e.g., textured tiles) throughout the bathroom.

  • Easy-to-Use Faucets: Replace traditional knob faucets with lever-style faucets. These are easier to operate, especially for hands that may be stiff or painful.

  • Handheld Showerhead: A handheld showerhead allows you to direct water flow precisely, making it easier to wash while seated and reducing the need to twist or reach.

  • Good Lighting and Ventilation: Ensure the bathroom is well-lit and has good ventilation to prevent slippery condensation.

Kitchen: Culinary Independence

Preparing meals can be exhausting with PMR. Kitchen adaptations focus on minimizing bending, reaching, and heavy lifting.

  • Accessible Storage:
    • Lowered Wall Cabinets/Pull-Down Shelves: If possible, lower some upper cabinets or install pull-down shelving units that bring items within easy reach.

    • Drawer Dividers and Pull-Out Shelves: Use drawer dividers and pull-out shelves in lower cabinets to organize items and make them easily retrievable without extensive bending or kneeling.

    • Open Shelving: Store frequently used items on open shelves at counter height.

  • Counter Heights and Workstations:

    • Adjustable-Height Counters: While costly, adjustable-height counters provide the ultimate flexibility.

    • Designated Workstation: Create a dedicated workstation with all necessary utensils and ingredients within reach, minimizing movement around the kitchen.

    • Seated Prep Area: Designate an area where you can sit comfortably while performing tasks like chopping vegetables or mixing ingredients.

  • Lightweight Cookware and Utensils: Replace heavy cast iron pans with lightweight pots and pans. Use ergonomic utensils with large, easy-to-grip handles that reduce strain on your hands.

  • Appliances:

    • Side-Opening Oven: A side-opening oven (or one with a pull-out shelf) is easier to access than a traditional drop-down door.

    • Microwave Placement: Place the microwave at counter height or slightly below, avoiding overhead placement that requires reaching.

    • Dishwasher Drawers: Consider dishwasher drawers that pull out like regular drawers, eliminating the need to bend down to load and unload.

  • Anti-Fatigue Mats: Place anti-fatigue mats in front of the sink and stove to cushion your feet and reduce discomfort from prolonged standing.

Laundry Room: Easing the Chore Load

Laundry can be a physically demanding chore.

  • Front-Loading Washer and Dryer: Front-loading machines eliminate the need to bend down as much compared to top-loaders. Consider elevating them on pedestals to reduce bending further.

  • Laundry Cart with Wheels: Use a laundry cart with wheels to transport clothes, avoiding heavy lifting and carrying.

  • Folding Surface at Proper Height: Have a folding surface at waist height to avoid bending over a low table or bed.

  • Easy-Reach Storage: Store detergent and other laundry supplies on easy-to-reach shelves.

Smart Home Technology: A Modern Ally

Smart home technology can significantly enhance independence and convenience for individuals with PMR.

  • Voice-Activated Assistants: Devices like Amazon Echo or Google Home allow you to control lights, thermostats, entertainment systems, and even make calls using voice commands. This eliminates the need to reach, stretch, or fumble with switches.

  • Smart Lighting: Install smart light bulbs or switches that can be controlled via an app or voice command. This is especially useful for turning lights on/off without getting up.

  • Smart Thermostats: Control your home’s temperature from your bed or couch using a smart thermostat like Nest or Ecobee.

  • Smart Plugs: Turn any traditional appliance into a “smart” one by plugging it into a smart plug, allowing you to control it remotely.

  • Door Locks and Security: Smart door locks can be locked/unlocked via an app or voice command, eliminating the need to use keys. Video doorbells allow you to see and speak to visitors without opening the door.

Everyday Aids and Habits: Small Changes, Big Impact

Beyond structural adaptations, incorporating simple tools and adjusting daily habits can make a significant difference.

  • Reachers/Grabbers: A long-handled reacher or grabber tool can retrieve dropped items or reach objects on high shelves without bending or stretching.

  • Dressing Aids: Use button hooks, zipper pulls, and long-handled shoehorns to make dressing easier. Elastic shoelaces can eliminate the need to tie shoes.

  • Mobility Aids: If recommended by a healthcare professional, use a cane, walker, or rollator to improve balance and reduce the burden on painful joints, especially for longer distances.

  • Ergonomic Tools: Invest in ergonomic tools for gardening, cleaning, and other household tasks. These are designed to reduce strain and provide a more comfortable grip.

  • Breaking Tasks into Smaller Chunks: Instead of trying to complete a chore all at once, break it down into smaller, manageable steps with rest periods in between. This helps conserve energy and prevent overexertion.

  • Prioritize and Delegate: Understand your energy limits. Prioritize essential tasks and don’t hesitate to delegate or ask for help from family, friends, or professional services for more challenging chores.

  • Regular Rest Breaks: Schedule regular rest breaks throughout your day, even if you don’t feel tired. This proactive approach can prevent fatigue from becoming overwhelming.

The Importance of Professional Consultation

While this guide provides extensive information, consulting with professionals is highly recommended for personalized advice.

  • Occupational Therapist (OT): An occupational therapist specializes in helping individuals adapt their environment and daily activities. They can assess your specific needs, recommend personalized home modifications, and teach you techniques for performing tasks safely and efficiently.

  • Physical Therapist (PT): A physical therapist can help you improve strength, flexibility, and balance through targeted exercises, which can complement home adaptations by improving your physical capacity.

  • Contractors Specializing in Accessible Design: For major renovations like bathroom remodels or ramp installations, consult contractors with experience in accessible design. They understand ADA guidelines and can ensure modifications are safe and effective.

Conclusion

Adapting your home for Polymyalgia Rheumatica is an investment in your well-being and independence. By strategically modifying your living space—from installing safety features in the bathroom to optimizing kitchen accessibility and embracing smart home technology—you can significantly reduce pain, minimize fatigue, and enhance your ability to perform daily tasks. Remember that even small changes can make a profound difference. Take a proactive approach, assess your needs regularly, and don’t hesitate to seek professional guidance. Your home should be a supportive environment where you can live comfortably and confidently, regardless of the challenges PMR may present. Prioritize your comfort and safety, and enjoy the freedom that an adapted home can provide.