Lisa Bywaters, Author at Musculoskeletal Health Australia (MHA)

17/Dec/2020

So long, farewell, auf Wiedersehen, goodbye

Update 9 January 2021: This article was written in the heady days as we counted down to the end of 2020 – before the new, highly contagious variant of COVID was known to most of us. So unfortunately masks are still with us for a while.

2020 was the year of the humble face mask, especially in Victoria. They’ve protected us, divided us, helped keep COVID at bay. And with their use no longer mandatory in most situations I’ve been reflecting on what they’ve meant to us, and things we’ve learned after wearing them for months.

And with a COVID vaccine on the horizon (fingers crossed!) we may be able to stow them away in the back of our closets, hopefully to gather dust for many, many years.

Let’s hear it for the early adopters, the trail blazers. The people who wore masks from the very beginning of the pandemic, and eased us into mask wearing. By the time their use became mandatory, they were strange, but not as foreign as they might have been.
All the things we told people not to do in the beginning – “don’t touch your face”, blah, blah, blah – as soon as we all started wearing masks, we did all of those things. It seemed as soon as you put a mask on, your nose started itching.
We learned that masks can help prevent people who are asymptomatic with COVID, or have what they think is ‘just a sniffle’, from spreading the virus to others. And that we may decide to wear a mask on a voluntary basis in the future when we do have a sniffle or a cold. It’s a small act that can have a big impact in reducing the spread of airborne disease.
They made those of us who felt more at risk of developing COVID – and experiencing worse outcomes as a result – feel a little more secure when we had to venture out, especially when combined with all the other measures we were using.
We had a run on fabric and elastic. The stores couldn’t keep up with the demand for mask making supplies ✂.
Those wearing glasses quickly discovered the dilemma of foggy glasses with many tips, tricks and myths spread to keep glasses fog free. We also learned which shape masks worked better with glasses.
When wearing a mask, no one can see you yawn.
But then no one can see you smile. So we learned to smile more with our eyes, and wave at each other. A lot.
Since our eyes were what people could see, we accentuated them more with make-up – eye shadow, mascara, glitter (or was that just me?).
We discovered the perils of dangly earrings and masks. I can’t count the number of times I got my earrings caught in the elastic (again, was that just me?).
We’ve never been so obsessed with our breath…because we were inhaling it from very close quarters. And that was a shock for many people! But a word from the wise, don’t shove a handful of mints in your mouth before donning a mask, especially if you wear glasses. The minty freshness will bring tears to your eyes.
The Melbourne look took off. You couldn’t wear a mask while eating or drinking (obviously) so this look – active wear, masks under chin and coffee cup in hand – became de rigueur.
Cars all over the state had masks adorning their dashboards and dangling from the rear vision mirror.
And yet, we’d often forget them and only remember we needed one when we were in the middle of the supermarket and saw everyone else wearing a mask. We’ve all been there. And gotten the sympathetic look from other shoppers who’d also forgotten their masks from time to time.
For people rocking beards and moustaches, masks were a little tricky. They prevented the mask from sitting flush to the face and creating a proper seal. So kudos to the people who found inventive ways to create masks that not only covered their nose and mouth, but also their facial hair. Or who made the ultimate sacrifice and decided to shave it all off for now.
Masks started out being very practical and drab, but over time they became a fashion statement. They coordinated with outfits, were made from beautiful prints, were decorated with sequins and other bling, showed our support for a sporting team, our love of bands, animals, books and movies, and even displayed our company logos.
We saw what seemed to be a massive increase in the number of people jogging and running – because you didn’t have to wear a mask while doing either of those things.
We learned that you could breathe while wearing a mask, though if you had a blocked nose it wasn’t pleasant. But you could do it.
Sadly, disposable masks became a frequently spotted piece of litter in our parks, walkways and carparks.
And then there were the jokes, tweets, puns and one liners that masks gave birth to:
- When I go out for a latte, I think of it less as a mask and more as a coughy filter.
- Surprised me when I saw someone wearing a Gloria Gaynor mask. At first I was afraid…
- Bought a mask for my pet duck. Wasn’t sure if it was the right one at first, but it fitted the bill.

When it’s all said and done, we got used to them. They were irritating, but they did the job. In a few years we’ll look back on 2020 and be proud of our hard work and the effort we put in to protect the community from this insidious virus. And we’ll probably wonder why we made such a fuss about a few pieces of fabric.

Call our Help Line

If you have questions about things like managing your pain, your musculoskeletal condition, treatment options, COVID-19, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

More to explore

How to make wearing your mask for hours more bearable
The Sydney Morning Herald, 8 January 2021

Lisa Bywaters

03/Dec/2020

“Almost everything will work again if you unplug it for a few minutes, including you.” Anne Lamott

There’s no denying that going digital has helped most of us this year. As our worlds became smaller due to iso and lockdowns, technology enabled us to work and learn from home, meet with colleagues via Zoom, binge EVERYTHING on our streaming service, video chat with the friends and family we couldn’t see in person, travel virtually to the Louvre, listen to podcasts while we walked endlessly around our neighbourhoods and shop online (So. Much. Shopping).

But I think many of us are feeling the effects of too much of a good thing. It may be time for a digital detox. And as we come to the end of a very stressful and trying year, now’s the perfect time.

Why detox?

Our devices and being connected to the wider world are part of everyday life. But the constant pings, dings, beeps and notifications can get in the way of our being present in the moment. When we’ve got our heads down over the phone, scrolling through emails and social media, we miss out on so much. The world around us, conversations with loved ones, delicious meals – all the things that make our lives so rich and colourful.

This constant connectivity can be stressful. The 24/7 news cycle is frequently filled with sensationalised and grim stories. Our feeds are full of posts from people whose lives appear to be perfect – making us hyper-critical of our own lives. And we often feel pressured to respond quickly to work emails, texts and other contacts.

This constant barrage leaves little room for quiet reflection and time out. It can also affect the quality and quantity of our sleep.

So taking time to disconnect from the digital world can be a good idea every now and again. But how do you go about it?

Your digital detox plan

There are lots of books – and somewhat ironically – websites, apps and podcasts – to help you detox. But you might want to start by keeping it simple, realistic and achievable for you.

Think about how often you use your devices – all of them. Our phones are the one that we tend to blame the most – they’re with us all the time and we can do so much with them. But TVs, computers, gaming consoles, tablets, watches – we spend a lot of time on them too. How do you use these devices? Are you using them for work, connecting with family/friends, playing games, or just passing time? Only you can tell if you’re using them in a way that’s stressful or unhealthy.

So ask yourself:

Do I feel anxious when I don’t have my phone with me?
Do I miss parts of conversations because I’m checking my phone? Do I have to ask people to repeat themselves?
Are the things I’m scrolling through and reading enriching my life or bringing me joy?
Do I feel compelled to check my apps, socials or emails before I get out of bed? Or before I turn the light off at night?
Do I find myself looking at an empty plate and wondering where my dinner went?
Do I feel like I’ll miss out on things if I don’t keep checking in?

If you answered yes to any of these questions, maybe a detox is just what you need.

Be realistic. Some people are able to put their phones and devices away for a month, with little impact on their work and home life. While others need to be connected to some degree most days.

So think about what’s realistic for you:

If you need to be connected for work, set boundaries on when you’ll respond to work emails and chats – preferably during your usual working hours. Then turn off or ignore any notifications until your next working day.
If you love being connected via your socials, that’s great. But again, think about setting limits. Avoid constantly checking your phone, or picking it up every time you hear a notification. Set yourself times when you’ll look, and then put your phone aside.
Consider picking one day a week that you’ll go completely device free. Plan to do this with other members of your household or friends and use that day to have an adventure together – go to the zoo, hike in the hills, go on a scavenger hunt, hit the beach, play a round of golf or mini golf. Do something that doesn’t involve technology.
Limit your time on a specific app, site, game that really drains your time. For me that’s Pinterest. Wow, what a rabbit hole! You can lose hours there! So I make the conscious decision to only access it for a set amount of time – enough to make me feel connected, and not deprived of something I enjoy. And it still leaves time for other activities.

Create work/life balance. With many people still working from home, having good work/life balance, and clear boundaries is more important than ever. So unless you’re working on something pressing or urgent, only look at your work stuff during work hours. You owe it to yourself and your family to have some downtime. You’ll be much happier for it.

Lose the distractions. And speaking of work, do you also find yourself distracted by apps when you should be working? (Asking for a friend). It’s amazing how much time you can waste when one of your apps decides to show you yet another cute cat/dog/llama video. And how much more productive you can be when you disconnect from these apps during work hours. So if you’re finding it all too distracting, turn off the notifications for any non-essentials.

Don’t look at your phone when you’re doing other things. So many people, myself included, walk the streets with their attention focused on their phone. While this is a great way to get hurt – walking into poles, tripping up curbs, falling into ponds – it also means you’re not seeing what’s going on around you. After the year we’ve had, noticing all of the incredible things around us – even in our own backyard – can bring a lot of calm and happiness. So put your phone in your pocket or bag and take a look around you. If you’re walking with other people, talk with them, and really listen to what they’re saying. It’s amazing how much you hear when you’re not distracted.

Make meal times sacred. Even if you’re eating on your own, put your phone or device aside, and turn the TV off. We tend to eat so mindlessly when we’re distracted by other things. And when you’re not paying attention, how can you enjoy your meal? Or those around you? So make these times digital-free, enjoy the food you’ve prepared, reflect on your day, and enjoy this small oasis of time.

Tips to help you detox

Detoxing from our devices can be really tough. They’ve become such an important part of our lives. So we’ve come up with some tips to help you:

Leave your phone in one central place at home, rather than carrying it with you from room to room. This’ll prevent it distracting you and constantly interrupting your day/evening.
Make your bedroom a tech-free zone. Charge your phone in another room. If you use your phone as an alarm, turn up the volume (the rest of the household will love that) or buy a small alarm clock.
Turn off push notifications. They’re the automated messages and pop-ups that alert you when an app wants your attention – usually for nothing particularly important. So turn them off. Or just turn off the alerts from apps you don’t care about. If you don’t know how to turn them off, go online and search ‘turn off push notifications’ and your phone type, and you’ll find video and tutorials galore to help you.
Turn on airplane mode. Basically this will turn off access to your mobile network, Wi-Fi and Bluetooth, so you can’t send or receive calls, texts or emails, access the internet or socials. It stops all the distractions coming in.
Leave your phone in your pocket or bag when in meetings or when you’re having a meal out.
Get your family and friends involved. Tell them what you’re doing and why. At the very least they’ll know why you may not get back to their messages immediately.
Don’t take your phone to the loo … Eeew!! Apart from the whole gross, unhygienic aspect – do you really want people to hear what you’re doing? And this, the most basic thing we do every day, surely deserves some alone time?
Use one device at a time. Do you have the TV on while you’re playing a game on your tablet, or flicking through socials on your phone? Choose one device and turn the other off. You can only focus on one at a time anyway.

However you choose to take a break from our digital world it’s a valuable thing to do. Particularly after the year 2020 has been, and the heavy reliance on all things tech.

So use the winding down of this crazy year to pause, disconnect from your devices, and reconnect with the things that are most important to you.

“Life is what happens between Wi-Fi signals”. Unknown

Call our Help Line

More to explore

The benefits of a digital detox
Beyond Blue
What’s all this fuss about “digital detox” — and does it really work?
Vox
It’s time for a digital detox. (you know you need it.)
The New York Times

Lisa Bywaters

03/Dec/2020

Tips for travelling well

8 December 2021 – This blog was written during the first year of the pandemic and so much has changed since then! Including the ability to head overseas. For information on overseas travel during COVID-19, visit the Australian Government Smartraveller website. And for details about COVID restrictions and guidelines when travelling throughout Australia, visit the government health site of the state or territory you’re visiting.

“I haven’t been everywhere, but it’s on my list.” – Susan Sontag.

With most of the state and territory borders reopened in Australia, many of us are itching to travel. And while we can’t leave the country – there’s still a ban on overseas travel – we can visit regional areas and head interstate. Yay! And just in time for the festive season and summer.

But for some of us, although we find the idea of travelling exciting, the practicalities of it can cause a lot of anxiety and stress. Especially if you’ve got a chronic, musculoskeletal condition. And unfortunately these feelings are only likely to be heightened because of the whole COVID thing.

So here are some tips and tricks to help you manage your condition so you can get the most out of your trip and have the best time.

Planning is vital

Take the time to plan your trip carefully. Being proactive before you go anywhere gives you the opportunity to plan around your condition, rather than have your condition disrupt your trip. So make sure you:

give yourself plenty of time to pack
get some rest before you leave so you have plenty of energy
make your itinerary realistic – and don’t try to cram too much into it (this is a hard one, because if you’re like me you want to see and experience everything!)
plan some downtime into your trip so you can rest, put your feet up and recharge your batteries.

Packing

This can be one of the hardest parts of travelling – what to take, what to leave at home – so if in doubt, leave it out! Lifting heavy bags out of cars, on and off trains and buses and through airports increases your risk of injury and fatigue. When you travel you also end up carting your luggage around far more than you realise. So:

pack light – take only what you need
use lightweight luggage if you have it (or can borrow it)
don’t forget to pack the things that help make life more comfortable e.g. your lumbar pillow, orthotics, splints
keep your meds in separate pieces of luggage to ensure you don’t lose it all if your luggage is lost or stolen.

Medical prep

Give yourself plenty of time to get medically prepared for your trip and:

ensure regular doctor visits, blood tests etc are done before you leave.
talk with your doctor about vaccinations – do you need any? Are you up-to-date with routine vaccinations like tetanus?
make sure you have enough of all of your medications to cover you while you’re away. Depending on where you’re going, you may not be able to access them at the local pharmacy.
store your biological meds properly – your rheumatologist or the pharmaceutical company can advise you on this.

Managing your pain while you’re away

Unfortunately pain follows us where we go, so be prepared. Have your pain medications, heat/cold pack, your lotions and rubs, special pillow – whatever you use to help you deal with pain.

Check out our resource Managing your pain: An A-Z guide. It’ll give you lots of practical information about ways you can manage your pain – many of which you can do wherever you are – at home, on a plane, in another part of the country.

Travel insurance

Even if you’re travelling in Australia and not overseas, travel insurance could be a good idea. It can cover things like lost or stolen luggage, car hire excess claims and cancelled flights. Make sure you know exactly what you’re covered for. And shop around and find insurance that’s best suits your needs. This article by Choice has some useful info to help you decide whether travel insurance is for you: Do you need domestic travel insurance? Will travel insurance cover you when things go wrong on an Aussie holiday?

And be aware that travel insurance is unlikely to cover you for anything relating to COVID now that it’s a ’known event’. Read this article by Choice to find out more: Does travel insurance cover the COVID-19 pandemic? What you’re covered for in the event of an epidemic or pandemic like coronavirus.

And speaking of COVID

Make sure you follow the guidelines for wherever you’re visiting. Are masks required? Are there restrictions on how many people can gather? Do you need to quarantine? Do you need a border pass? Visit the health website of the state or territory you’re travelling within to get the latest info.

And continue to:

wash your hands regularly
physically distance yourself from others
stay home if you’re unwell and get tested
cough and/or sneeze into your elbow
wear a mask if you can’t distance yourself (or if it’s required)
use hand sanitiser when you don’t have access to soap and water.

Just because numbers of active cases are low in most parts of the country, we can’t afford to be complacent. And doing these things keeps you safe and puts you in control, which can help you manage your feelings of anxiety or stress about COVID.

Coming home

Rest up. After your trip, give yourself a day or so to unpack and rest before leaping back into your daily schedule.
If you’re feeling stiff or sore consider getting a massage, or seeing your therapist of choice – physio/osteo/chiro/myo.
Talk the ears off your family, friends, doctor and work colleagues about your trip and the sights, smells and experiences you enjoyed. Before you know it you’ll be dreaming about, and planning, your next adventure.

Other options for travel

You may not be up to travelling far afield – physically and/or mentally it may not be right for you at the moment. This is completely understandable. It’s been a crazy year and we’re all dealing with it in the best way we can. But there are other options:

Take a day trip or two. It’s amazing how much you can see in a day. And we’re so lucky in Australia with all of the beautiful places we can visit. Just Google day trips and your location and you’ll find some great ideas for your next adventure.
Plan for the future. Just because you’re not ready to travel now, doesn’t mean you won’t be in the future. So dream about where you’d like to go. Do some research and start making plans. And when you’re ready to travel, you’ll be all set!
Vacation at home. Put your phone, computer and chores away and toss your normal routine out the window. Do fun things, creative things, relaxing things. Cook special meals. Relax in the garden with a book. Throw a dance party with everyone who lives in your house – or by yourself. Dress in fancy clothes. Build a fort in the middle of the lounge. Grab a colouring book and pencils and spend some quality time colouring. Do things that make you happy and make you feel like you’ve had a break. You deserve it.

Call our Help Line

More to explore

COVID-19 and travel
Smart Traveller
Coronavirus (COVID-19) advice for international travellers
Australian Government

Lisa Bywaters

19/Nov/2020

Although it’s not a medical condition as such, most of us know what it’s like to have a foggy brain, to feel like your head is full of cotton wool affecting your ability to focus or concentrate.

It’s incredibly frustrating when you can’t find the specific word you’re searching for, or remember the time of a medical appointment, or why you walked into the kitchen so purposefully.

Brain fog. It affects a lot of people with musculoskeletal conditions, and is now getting a lot of media because many people who’ve had COVID are also experiencing it months after they had the virus.

But what is brain fog? And what can you do about it?

Brain fog is a term used to describe a bunch of symptoms – such as difficulty concentrating or focusing, forgetfulness and not being able to think clearly. It’s not a medical term, but it’s a very simple, effective term that we all use.

It can be caused by a number of things including:

medical conditions – e.g. musculoskeletal conditions, anaemia, depression, diabetes
medications – some meds used for managing musculoskeletal conditions, but also other conditions such as high cholesterol, can cause brain fog
poor quality sleep
poor diet lacking in essential vitamins and minerals
not enough exercise
stress.

How is brain fog treated?

If you’re experiencing brain fog on a regular basis, and it’s affecting your ability to do daily tasks, or to work, it’s important that you talk with your doctor.

Your doctor will look at treating any underlying causes. For example, if it turns out you’re anaemic you may be prescribed iron tablets. They may also review all of your current meds to see if brain fog could be a potential side effect. If they find that your medication is the issue, you may be prescribed alternatives medications. But having the discussion with your doctor as soon as brain fog becomes an issue is key to getting it under control as much as possible.

Other things you can do to decrease the effects of brain fog include:

Get enough good quality sleep. I know, I know, this is often really hard to do. It seems that when we’re at our most tired, it’s almost impossible to sleep well, with pain being a massive contributor to poor quality sleep. But working on getting a good night’s sleep is vital – not only to help combat brain fog but because it also has positive effects on our pain, fatigue, mood, weight and so much more.

Exercise and be physically active. Again, this has far reaching benefits beyond brain fog, but just getting up and moving your body, going for a walk, doing some tai chi or yoga, can help clear your mind. And exercising regularly will help improve your sleep quality, which will in turn reduce the risk of brain fog.

Look at your diet. Is it healthy and well-balanced? Are you drinking enough water and staying hydrated? If it’s lacking important vitamins and minerals that your body needs to function at its best, this may be contributing to your inability to concentrate or think clearly. Talk with your doctor or a dietitian if you need help assessing your diet and making healthy changes.

Manage your stress. It’s a significant cause of brain fog and the inability to focus and concentrate. Try things like mindfulness, exercise, deep breathing to help you relax and de-stress.

Track your brain fog. Being self-aware of your symptoms, including brain fog, means that you can be proactive in managing it. So if, for example, you notice that your brain fog is always worse Tuesday mornings, you can go back and look for causes. Maybe your favourite TV show is on late Monday night and you always stay up to watch it, getting less sleep as a result. Or perhaps you find that your brain fog is worse after you’ve put in long, stressful hours at work. By finding a pattern, you can then look for potential solutions – like streaming your TV show during the day, or managing your work stress better.

And if you can’t find a pattern, but know that, for example it’s worse mid-afternoon, you can plan around that. You can do tasks that require concentration and focus earlier in the day for when you’re at your sharpest.

Be kind to yourself. We can be really harsh on ourselves when we make a mistake or forget a name or can’t focus enough to finish a task properly. But this negativity can have significant impacts on our mental health, so be kind to yourself. You’re doing the best you can.

Brain fog hacks

Let’s face it – you can do all the right things to treat brain fog, but it can still strike. So here are some hacks and tips to help you get on with life.

Routine, routine, routine. Having a regular routine helps even the foggiest of minds get on with the day. Get up at the same time each day and go to bed at the same time (this also helps with sleep quality). Have your meals at the same-ish time. Schedule time for exercise and relaxation. During your work days, stick to a schedule, even if you’re working from home. All of these things will help you get through your day more easily, with less “huh, what was I doing now?”

Make alarms and alerts your best friend. Whether it’s on your phone, computer, watch, or other device, set alarms to remind you to move, stop for lunch, take a break, meditate, go to bed. They’ll help you stay on track with your daily routine. They’ll also help you remember appointments, birthdays and other significant dates.

Use a pill dispenser. I can’t tell you how many times I used to wonder if I’d taken my meds in the morning. And rather than risk double-dosing, I wouldn’t take them. Which is not ideal because obviously there were days that I didn’t end up taking them. So get rid of this stress and just use a pill dispenser. They’re a lifesaver.

Take regular breaks. When you’re finding it hard to concentrate, give your brain a break. Forcing yourself to try to concentrate can be counter-productive. Instead, when you find you’re just not able to focus or finish a task, go for a quick walk, get some air, get a glass of water. Get away from what you’re doing and take a brief break. This will hopefully clear your head enough to continue.

Get away from distractions. If, like me, you’re working from home, consider where you’re set up. My desk was in front of a window but I found myself endlessly staring outside at nothing. So I moved my desk to face a wall. It’s not as picturesque, but when concentration is an issue, getting away from distractions really does help.

Get some fresh air. This is really helpful if you’ve been cooped up at home or in an office for hours. A dose of fresh air and sunshine can help blow some of the cobwebs out of the brain.

Do something else. Sometimes you just have to admit you can’t focus or concentrate enough on the task at hand, so put it away (if you can) and do something that requires less brain power. You can come back to the original task when you’re thinking more clearly, saving yourself lots of frustration and angst.

Call our Help Line

More to explore

7 easy things to try if your brain fog is getting the better of you
Bustle
The best organization hacks to combat brain fog
TrendAble
What is brain fog and what causes it?
ABC News
Concentrating on brain fog
PsoriaticArthritis.com
Why do some people with rheumatoid arthritis experience “brain fog”?
Arthritis Foundation (USA)

Lisa Bywaters

19/Nov/2020

I’ve just taken a week off from work. I was struggling mentally and physically, so I decided it was important to take time to pause, reflect and reconnect.

But it was really tough to do.

I think part of my problem was I felt like I needed permission to feel how I was feeling and to take a break. It felt self-indulgent to feel sad when there are people in a ‘worse’ situation than I am; who are working so hard just to make ends meet; who are facing relationship issues. How dare I feel this way? I have a loving partner, a home, a job, and wonderful family and friends. I can now move around freely outside of my 25kms and enjoy the spring weather.

I have all of these things, so I felt selfish for feeling sad and for worrying those around me.

But while catching up with friends and family last week, I found I wasn’t alone in feeling this way.

So for anyone out there who needs to hear this, it’s ok.

It’s ok to take a break or to rest. You’re not a machine. You need time to recover – physically and mentally – from the things that are affecting you. That way when you do return to what you were doing, you’ll feel refreshed and more able to deal with everything.

It’s ok to say no. We all want to please others, so saying no can be a challenge. But you need to weigh up all the things you have going on and decide whether you can take on something else. If you can’t, then say no. And don’t feel you have to apologise for doing so.

It’s ok to listen to your body. In fact it’s a necessity. Living with a chronic condition means that you need to be self-aware of how you’re feeling. If you’re tired, rest. If your back hurts, move. If you’re feeling sluggish, get some fresh air. Whatever your body is telling you, listen and take action.

It’s ok to be kind to yourself. Our inner critic can be really loud at times. If yours is giving you grief, ask yourself – would you say those things to someone you love? The answer is probably no. So quiet that inner voice by making a list of three things you like about yourself and stick it on the fridge or bathroom mirror. Remind yourself of these things regularly.

It’s ok not to be perfect. No one is, no matter how they appear on social media.

It’s ok to let go of the things that drain you. For me, that was the news. I was watching it constantly and getting more and more depressed by the state of the world, and how people treat each other. So now I read the news highlights, get more detail on the things that matter to me, and discard the rest. Think about the things that drain you (and this may include people) and if you can, let it go. Or at least limit your exposure to it.

It’s ok to put yourself first. Sometimes we need to make ourselves our top priority – whether that’s physically, mentally and/or emotionally. You’ll be more able to help others when you’ve taken time to look after yourself.

It’s ok to talk about mental health. In fact it’s really important that we do. The more we talk about mental health and how we’re feeling, the less stigma will surround it. Which will lead to more people opening up about their mental health and getting help when they need it.

It’s ok to not watch the news. Take time to unplug from the 24/7 news cycle and focus on the world around you – your family, friends and environment.

It’s ok to forgive yourself. This comes back to our inner critic. We often beat ourselves up for the smallest of mistakes. If you made a mistake – and ask yourself if you really did make a mistake or are you being super-critical of yourself – look at what you did, learn from it and then move on. Don’t keep thinking about it – it’ll only drive you crazy and make you unhappy.

It’s ok to have a messy house. Or to have a pile of laundry that needs folding. Or for the grass to need mowing. Or for pet hair to cover ever surface of your home. Sometimes things get a little untidy as we prioritise our health and wellbeing over a perfectly made bed, sparkling bathroom or fluffed-up cushions. And that’s ok.

It’s ok to not be ok and feel sad/angry/vulnerable. Your feelings are valid and they matter. However if you feel like these feelings are taking over, talk with someone. A trusted friend or family member, or a healthcare professional. While it’s ok to feel like this from time to time, you don’t want to feel like this all the time. And you don’t have to. There’s help available.

It’s ok to cry. We all have difficult days and crying can be an outlet when we feel sad, stressed, overwhelmed, scared, angry or in pain. So grab a box of tissues and let it out.

It’s ok to do more of the things that make you feel good. Love a massage? A walk on the beach? Sitting in your garden with a cup of tea and a book? Whatever it is that makes you feel good is not an indulgence, but a necessity to help you recharge your battery and make you a happier person.

It’s ok to put your phone down or away. We look at them too often anyway, so put it away for an hour, a day, a week. Be present and be mindful of the people and the world around you.

It’s ok to admit you’re struggling. And it’s ok to ask for help. It doesn’t mean you’re not a capable person. It just means that in this time and place, or for this task you need some help. And that’s fine. We all need help every now and then.

It’s ok to take your time. We don’t always have to be in a hurry. Make space to breathe and be still, meditate and be mindful.

It’s ok to not have all the answers. You’re not Google or Encyclopedia Brittanica. Saying ‘I don’t know’ is a valid and human thing to say.

It’s ok to put down your ‘to do’ list and be spontaneous. Lists can help us feel in control and organised, but sometimes it’s freeing to toss the list aside and just do something unexpected, just because you can.

So it’s really ok to sing, to dance, to walk barefoot in the park, to hug the stuffing out of your partner/kids/pets. We’re living through a global pandemic, which is affecting us in so many ways, so it’s important and very much ok to find the joy and welcome it with open arms.

And remember, it’s ok to be you.

Call our Help Line

Crisis support

If this article has raised some issues with you or you feel like you need help during this stressful time, there’s help available. Contact Lifeline Australia on 13 11 14 for 24 hour crisis support and suicide prevention.

More to explore

7 signs you’re too hard on yourself
Psychology Today
Action for happiness
Head to Health
Australian Government Department of Health
Beyond Blue
Feeling lots of….feelings? Journaling can help
NPR
It’s okay to be who you are – forget approval and show your true colors
Tiny Buddha

Lisa Bywaters

19/Nov/2020

OMG, did you know there are only 36 days until Christmas?!!

It seems like Christmas 2019 was just a few weeks ago, now Christmas 2020 is looming! Yikes!!

Ok, breathe. It’s important we don’t panic. There are lots of things we can do to prepare for the festivities without too much pain. After the year we’ve had, we deserve a wonderful Christmas with those near and dear to us.

So here are our top tips so you can enjoy some festive fun:

Shopping

Plan around your pain and fatigue. Wear comfy shoes (including orthotics if you have/need them), grab your walking aid, your shopping list (a foggy brain makes remembering almost impossible) and your shopping buggy/bags. Be kind to yourself as you may feel tired and exhausted for hours/days after your trip. If your battery was already low before you tackled this, it’s may take some time to recharge and feel yourself again.
Once you get to the store, hygiene and physical distancing is key:
- Wear your mask if you live in an area where they’re mandatory or recommended.
- Use sanitiser on your hands and disinfectant wipes on the handles on your trolley/basket.
- Keep a least 1.5 metres between yourself and others.
- Don’t touch your face.
- Wash your hands thoroughly when you get home.
Take breaks. Shopping is exhausting and stressful, so take breaks when you need them. Don’t push yourself too hard, or you’ll end up paying for that over the coming hours/days.
Use a trolley or a shopping buggy, even if you’re only getting a few things. It will do the heavy carrying for you, so you can avoid muscle and joint pain.
Use your assistive devices – walking aids, braces, orthotics. If you have them, use them. They make a big difference.
Shop online. We’ve learned through life in lockdown and iso that so many things can be purchased with a few quick clicks of your mouse. So visit your favourite stores online and save yourself some trips to shopping centre madness. Just be sure to check the shipping details to ensure your goods arrive in time.
Shop local. You don’t need to hit the big shopping centres to find unique gifts or fresh produce. Small, independent local stores often have most of what you need.
Be kind to others. Your fellow shopper isn’t the enemy. So be patient, give them space, and be tolerant. The staff at the store also deserve our kindness and empathy – they’ve been flat out all year trying to keep the shelves stocked so that we can get all the things we want or need.

Gifts

Take a leaf out of the big guy’s book – write a list and check it twice. Knowing what gifts you’re looking for before you hit the shops will save you time, energy and money.
Consider spending less. It’s been a tight year for many of us, so it makes sense to be economical and save some dollars. You don’t want to head into 2021 with massive Christmas bills.
Make your own gifts. Embrace your inner creative guru and bake, paint, draw, knit or sew your presents. Another option is to make some gift vouchers – e.g. 1 hour of babysitting or dog walking.
Embrace Kris Kringle or Secret Santa gift exchange. They’re popular for a reason. Make 2020 – the year of the ‘new normal’ – the time to try it out, and save yourself time, stress and frustrating shopping expeditions. It’s particularly good if you have a lot of people to buy for.
Give gift cards and vouchers. They’re always a great idea for the person who’s hard to buy for, or the person who has everything. And you can get a lot of them online – without the hassle of changing out of your pjs or leaving the comfort of your couch. Some companies such as Private Health Funds offer discounts online when purchasing gift cards.
Give to charity. There are so many worthy causes around and many have been struggling during this incredibly tough year. So follow your heart and make a donation instead of buying gifts this year.
When it comes to wrapping your gifts, gift bags are easier on sore hands than cutting wrapping paper and using sticky tape. They’re also a lifesaver for those of us who are hopeless at wrapping.

Decorating

Get the family involved. Put some Christmas music on and have fun with it. Decorating your tree, your home and garden for Christmas should be all about the joy of the festive season and being together.
Keep it simple. Remember what you put up you have to pack away after Christmas. So if that thought fills you with trepidation, choose the ‘less is more’ option.
Put decorations in easy reach on a table or bench so you’re not constantly bending over to pick them up.
Use a step ladder, rather than overstretching. And if you have any balance issues, ask someone else to do the high stuff.
Remember things don’t have to be ‘perfect’. That’s too much pressure. So don’t be a Monica Geller (sorry, couldn’t resist a Friends reference).

Having people over

Keep it COVID-safe. What you can do and how many people you can have over will depend on where you live. So visit your state/territory government health site for the latest info. Have plenty of soap and hand sanitiser available, avoid hugs (I know this is tough) and if you’re feeling unwell, get tested and stay home, or cancel your gathering. That last one will be incredibly tough, as we’re so used to soldiering on through our aches, pains and fatigue, but if you think there’s even the remotest chance you have COVID, get tested and keep everyone safe by isolating until you know you don’t have the virus. Use the Healthdirect symptom checker to find out if you need to be tested.
Keep it simple. As with decorating, keep your celebrations simple. Seriously after the year we’ve had, any celebration is epic!
Cook/bake things ahead of time. Many of the foods we enjoy for Christmas can be made days and sometimes weeks before the big day. That means you don’t have to work yourself into a cooking frenzy Christmas Eve and Christmas Day. And you’re more likely to enjoy yourself on the day.
Ask your guests to bring a plate. This shares the work, the cost and ensures those with special dietary requirements can bring food that accommodates their needs.
Pace yourself. When you’re hosting an event, it’s easy to get carried away and be constantly on the move. Gatherings can be a marathon, so pace yourself so you don’t run out of steam before the end.
Take a seat. Make sure you take time to rest and get off your feet.
Be medicine-wise:
- Over-the-counter and prescription medication may help you manage pain and inflammation so you can enjoy your day. If you’re not sure what will work best for you, talk with your doctor or pharmacist.
- Watch the alcohol. Many medications don’t mix well with alcohol, so find out if it’s ok to have a drink with your meds.
Stay hydrated. Christmas is often hot in Australia, so it’s easy to become dehydrated, especially if you’re busy making sure everyone is having a good time. So keep the water flowing – for yourself and your guests.
Give yourself a break when it comes to cleaning and packing up. Get the family and your guests involved – even if it’s simple things like folding up chairs, or bringing dishes to the kitchen. And ask yourself if you really need to do everything immediately? A lot can be done the next day after you’ve had a rest.

Manage stress

Christmas and the holidays can be a stressful time, but it’s important that you manage your stress as best as you can or risk having a flare. So pull out your best stress management strategies and use them as often as you need to.

Call our Help Line

More to explore

Arthritis and the holidays
Arthritis Foundation (USA)
6 tips for managing the holiday season with chronic illness
The Mighty
Christmas gift ideas when you’re on a budget
ABC Life
Top tips for managing pain over the festive season
London Pain Clinic

Lisa Bywaters

05/Nov/2020

“I want to ride my bicycle; I want to ride my bike; I want to ride my bicycle; I want to ride it where I like” Freddie Mercury, Queen, 1978

I’ve always liked riding my bike. The feel of the breeze on my face as I coast downhill, the sun on my back and the world passing by in a blur. It’s lovely. And yet for some reason my bike always ends up in the back of the garage and I forget about it for months at a time.

But the pandemic has seen many of us rediscovering the joy of riding a bike. With limited access to our usual exercise venues such as gyms and pools, cycling has boomed. Which is great for those of us with a musculoskeletal condition because riding is a low impact exercise suitable for most people.

But as with anything you haven’t done in a while, you need to ease into it. Don’t be like me and just drag your bike out, dust the cobwebs off and hit the road. And I mean literally. One spin around my small suburban street and I crashed.

It seems my ability to ride a bike, like most things you don’t do on a regular basis, has disappeared. But the saying “it’s as easy as riding a bike” must exist for a reason, right? So I persevered, and while I’m still a little wobbly, and hills are a challenge, I’m doing it!

So here are my tips for getting back on your bike.

Get a bike – obviously tip number 1 for riding a bike is to get one.

- If you’re buying a new bike, get advice from people you know who ride regularly. Or find a good bike shop and talk with the staff. And check out this Choice article for some really useful info on what to look for in a bike: How to buy the best bike for your needs.
- Borrow a bike from family, a friend or neighbour. That way you can give cycling a go before you spend any money on a new bike. Obviously keep in mind COVID safe hygiene practices.
- Hire a bike. Many bike stores have bikes for hire. Keep in mind that it can become quite expensive if you’re doing it for more than a few days. But it does give you the chance to try before you buy.
- If you already have a bike, go over it to make sure it’s in good condition. If you’re not sure what you need to do, the Bicycle Network has some great resources to help you. Or you can take your bike to the local bike shop for a service.

Make sure your bike is fitted with all the necessary bits and pieces you’ll need. Much of this will depend where/when you plan to ride, so seek advice from other cyclists or from the bike shop. But some of the things you will need are: comfortable seat (vital), light, bell, basket/rack, water holder, lock, pump.

Find the perfect outfit for you. This doesn’t need to expensive, but does need to be comfortable and brightly coloured so others can see you, made out of fabric that breathes, and if you’re riding at night or when it’s getting dark, reflective. Oh, and padding in bike shorts can help protect you from some unpleasant pain in sensitive areas! You’ll also need a good helmet that fits you properly. Remember it’s compulsory in Australia to wear an approved helmet when riding a bike.

Consider your environment – this is important. You’re more likely to ride more regularly if you feel safe and you’re in a pleasant environment. So depending on where you live, riding around your local streets may not be the best option. Taking your bike to a park or local bike trails may be the best way for you to build your confidence. Make sure the paths are easy to navigate, wide enough for you and others to get by, not too steep (at least while you’re relearning to ride) and have places where you can stop for a breather, have a drink and enjoy the surrounds.

Listen to your body. Cycling is a great exercise for people with a musculoskeletal condition. But you need to listen to your body. While cycling is low impact, your legs are going around and around in a repetitive motion. This may cause some aches and pains if you’re not used to it. So don’t go too hard too fast. Take time to stretch before and after your ride, and if you have wobbly legs after your ride, walk around for a bit to get everything working again.

Start small. It’s easy to get swept up in the ride – the nature around you, the hypnotic effect of turning the wheels around and around – and then you realise you have to cycle back to where you started. So be aware of the distance you travel. Start slowly and build up the time and distance you ride gradually. Starting small also gives you the time and space to relearn riding your bike – how the brakes work, the gears, steering, not crashing!

Grab the family and friends – exercising is often more fun when you do it with others. And riding a bike is a great activity for people of all ages and levels of fitness. During the pandemic it seems like every sunny day groups of people are out walking and riding together. And isn’t that a wonderful thing?

Be a responsible rider. There are a lot more of us walking and cycling at the moment. So ding your bell if you’re coming up behind people on foot and slow down. People rarely walk in a straight line especially if they’re not paying attention. So to avoid nasty accidents, take care of those around you.

Drink water. You’re exercising, so you’ll be sweating and losing fluid. Take regular breaks to rehydrate.

Don’t be embarrassed if you have to walk your bike for a while – especially uphill. It means you’re listening to your body – whether it’s saying there’s pain or you need to breathe – and you’re giving it the break it needs. So walk that bike proudly! And get back on when you’re ready.

Check out the networks – both formal e.g. Bicycle Network and local, informal cycling groups. You’ll get information, support and advice, and you’ll meet new people.

Enjoy yourself! Cycling is a really enjoyable activity – so get out there, check out the countryside and have fun.

Call our Help Line

More to explore

Bicycles
Choice
The best bike paths and routes in Australia
Australia.com
Your local council website for cycling groups, paths and other resources
Your state/territory government parks websites for information on riding safely in parks, maps and much more.

“When the spirits are low, when the day appears dark, when work becomes monotonous, when hope hardly seems worth having, just mount a bicycle and go out for a spin down the road, without thought on anything but the ride you are taking.” Sherlock Holmes author, Arthur Conan Doyle, 1896

Lisa Bywaters

05/Nov/2020

Do you wake up feeling stiff in the morning and find it hard to get moving?

You’re not alone. It happens to so many people with a musculoskeletal condition, especially when waking and after periods of inactivity like travelling long distances in a car/plane, binge watching a TV show for hours or sitting at your desk all day.

The stiffness you feel may be caused by inflammation in the joint, lack of movement preventing the ‘oil’ in your joints (also known as synovial fluid) from lubricating the joints, ageing or damage to the cushiony cartilage inside the joint or tight muscles and tendons.

With inflammatory conditions (e.g. rheumatoid arthritis, lupus, gout) this stiffness may last for over an hour. With conditions such as osteoarthritis it tends to go away more quickly.

Depending on how long it lasts and which joints are most affected, joint stiffness can get in the way of you being able to do the things you want and need to do.

So what can you do to manage morning stiffness and get on with your day?

Have a plan. If morning stiffness is something you have to deal with on a regular basis, it pays to be prepared. That means planning your morning the night before. Sort out whatever you and your family will need for the coming day – lunches, clothes, homework, permission slips etc. All of the things you race around madly in the morning trying to do. Try and get into the routine of having this done before you go to bed. Whether you wake up in pain or stiff or feeling fine – being prepared means you won’t feel stressed or pressured in the morning and you can pace yourself. And don’t forget to get the family involved in these chores.
Take time to stretch out. When you wake up feeling stiff, gently stretch your body. Depending on how you’re feeling, you can do this in bed or get up and stretch. Methodically work through all of your stiff joints and take them through their range of movement until you start to feel a bit looser and your joints and muscles warm up.
Use heat to help you get moving. When you warm up stiff muscles and joints, it encourages blood flow to the area, which helps your body relax and loosen up. You can do this by taking a warm shower or bath, turning on your electric blanket while you do your stretches in bed, use heat rubs, put your hands in a warm basin of water or use heat packs. There are so many options for heat therapy – just be careful you don’t make the heat too hot, or apply to an inflamed joint.
Do some gentle exercise. Once you’re up and moving, it can be really helpful to do some gentle exercise like yoga, tai chi, go for a swim or a walk around the block. As well as continuing the process of relaxing your body, it will help you relax mentally and prepare for the day ahead.
Get a massage. A massage from either yourself, your partner or a professional can also be a great way to loosen up. Read our blog about the benefits of massage to find out more.
Apply topicals. Another way to apply warmth to stiff and painful joints is to use heat rubs, gels, sprays and creams that are applied directly to your skin (topically). There are a lot of them available, in many different forms and using different ingredients. When you apply them you’re actually benefiting from two things – the product itself and the mini-massage you enjoy when applying the product. Topical products work in a variety of ways and use different ingredients. Note: Be careful when using topicals that you read the instructions carefully, wash your hands thoroughly and avoid contact with your eyes and other sensitive areas.
Use your gadgets. For many people, joint stiffness can last for some time. The self-care techniques we’ve looked at so far will help, but may not completely get rid of all of your joint stiffness. That’s where aids and other gadgets come in. Things that take the stress off your joints can be extremely helpful, and reduce the risk of damaging joints or increasing your pain levels. Think of things like jar openers, zip pulls, thick grip pens, walking aids, a swivel seat to help you get in and out of the car etc. There are a lot of options available, so it’s best to talk with an OT for information and advice that specifically tailored to you.
Medications may help. Non-steroidal anti-inflammatory drugs (NSAIDs) may help some people manage their morning stiffness. They’re available over-the-counter or with a prescription. Or taking your medications before you go to bed may reduce the risk of joint stiffness in the morning. Talk with your doctor or pharmacist before you start taking any new medications or change your medication schedule.

Call our Help Line

More to explore

Joint stiffness
MSD Manual Consumer Version
Heat therapy helps relax stiff joints
Arthritis Foundation (USA)
How to manage morning stiffness with rheumatoid arthritis
Medical News Today
Morning Stiffness – what’s the story?
West Hampstead Physio (UK)

Lisa Bywaters

08/Oct/2020

Gardening and musculoskeletal conditions

“We may think we are nurturing our garden, but of course, it’s our garden that is really nurturing us.” Jenny Uglow

With spring well and truly in the air, our gardens are coming alive. It’s the perfect time to get outside and dig in the dirt.

Gardening’s a wonderful way to get some fresh air and vitamin D. It can also be extremely relaxing, and a good workout. What’s not to love?

Sadly, for those of us who like to garden, there are times when our condition or our pain may affect our ability to garden as we’d like to. But there are many things you can do so that you can still get into your garden and enjoy yourself.

Pace yourself. I know, I know, we go on about pacing all the time. But it’s so easy when you’re feeling good and you’re having a great time to get carried away. And then you pay for it the next day (or three). So don’t try to do too much in one go and remember to take regular breaks. This’s a good opportunity to rest – but also to drink some water while you sit back and admire your work, contemplate what to do next, and imagine future gardening projects.
Warm up. Gardening is physical, so get your body ready for it, just as you would before doing any form of exercise. Do some stretches or go for a walk around your yard or the block so your muscles warm up and you feel looser. Then ease into the gardening.
Be aware of your posture and use good technique when lifting and carrying things. It’s easy – especially if you’ve been working all day and you’re a bit tired – for poor technique to slip in. Remember to carry things close to your body (or use a wheelbarrow or cart), be careful when kneeling or squatting that you don’t overbalance, and that you maintain the natural curve of your spine. Try not to stay in the same position or do lots of repetitive movements for long periods of time. Swap your activities so that you’re using a range of muscles and joints, rather than overworking one part of the body.
Contain it. Use pots and other containers for small, manageable gardens. This is perfect if you only have a small space, you live in a rental property or you want the flexibility to change plants and plant locations regularly. You can use regular garden pots or containers, or be creative and use other containers you have lying around – e.g. old wheelbarrows, teapots, colanders, tyres, boots. Check out Pinterest for some great ideas. Just make sure you have plenty of time – it’s a great place to lose track of time. You’ve been warned!
Create raised garden beds and vertical gardens. This will take a bit more planning and work, but they allow you to access your garden with a lot less bending or kneeling. Perfect if you have a sore back, hips or knees. You can build your own –there are lots of videos and guides online to show you how to do this – or you can buy them in various shapes and sizes from gardening and hardware stores.
Use the right tools. There’s a huge range of gardening tools and equipment to help you manage in the garden including:
- gardening gloves – protect your hands and wear decent gloves. It’s worth paying a bit more and getting a good quality pair (or two) that provide good grip and protect your skin.
- tools that work for you – including ratchet style secateurs that allow you to cut branches with much less effort (they do all the hard work), and long handled tools that save you from having to bend down to weed or from stretching overhead to reach branches.
- thicker handled garden tools – perfect for anyone with sore hands or difficulty gripping. You can also buy thick rubber or foam tubing from the hardware store, cut it to length and fit it over the handles of your existing gardening tools.
- wheelbarrows and garden carts – to help you carry heavier items from one place to another, or to carry several smaller things in one go. Just be careful not to overload it and try to move more than you know you should. Listen to your body.
- cushioned knee supports – knees pads, kneeling mats, or even gardening stools can help cushion and protect your knees and help you get up and down off the ground.
Get some help. Whether it’s family, friends, or a local handyman or gardener, get some help if you have some big jobs that need doing – e.g. creating raised garden beds, pruning trees, mowing lawns. You don’t have to do everything yourself. Save the things you really enjoy and let someone else tackle the less enjoyable jobs.
Stay hydrated. Make sure you drink plenty of fluids. Gardening can be hot, strenuous work, so don’t let yourself become dehydrated. Keep a water bottle close by.
Have a warm shower after your exertions. It can help loosen up muscles that have become tight while gardening. After your shower, don’t immediately sit down if you can help it. If you’re feeling a bit stiff, go for a short walk. You’ll feel so much better for it in the long run.
Talk with an OT. An occupational therapist can help you find ways to modify your activities to reduce joint pain and fatigue and save energy. They can also give you tips and ideas about different aids and equipment available to make gardening easier and more enjoyable.

With the weather warming up, getting outdoors and playing in the garden is a wonderful way to forget the worries of the world, for a while at least (COVID-who?). So plant some bright flowers in pots or garden beds around the entrance to your house. Prune trees and shrubs and remove any dead winter growth. Add some mulch to the gardens beds. Plant some vegies for summer salads. Then grab a cold drink, sit back and enjoy the fruits of your labours.

“Flowers don’t worry about how they’re going to bloom. They just open up and turn toward the light and that makes them beautiful.” Jim Carrey

Call our Help Line

If you have questions about things like managing your pain, COVID-19, your musculoskeletal condition, treatment options, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

More to explore

10 gardening tips for arthritis patients (video)
Johns Hopkins Rheumatology
Gardens
Better Homes and Gardens
Find an OT
Occupational Therapy Australia
Gardening Australia
ABC
Gardening with arthritis: Tips for preventing joint pain
Arthritis Foundation (USA)
Gardening
Versus Arthritis
October in your patch
Sustainable Gardening Australia
The Diggers Club – Australia’s largest garden club

Lisa Bywaters

10/Sep/2020

If you live with a musculoskeletal condition, chances are you’ve had a flare at some stage. Your body turns up the dial on your pain-o-meter and wow…that hurts. As well as increased pain you may experience increased joint stiffness, inflammation and fatigue. As a result everyday activities – getting out of bed, showering, looking after the kids, working, cooking – become much more difficult.

Flares are frustrating and painful. You don’t always know why they happen – and sometimes they seem to come out of the blue. How long they last is also uncertain and can in part depend on how you deal with them.

What causes a flare?

Flares can be caused or triggered by a number of things including:

stress
changes in medications
overdoing it physically
changes in weather
poor sleep
illness, infection or injury.

Knowing the triggers that cause you to have a flare can help you be prepared and take control.

Your flare plan

Be prepared

Talk with your doctor about the things you can do to manage a flare when one occurs. This may include pain relieving medications to help you get through the worst of it, as well as self-management strategies, including rest, gentle exercise and the use of heat and cold. You may also need to adjust your medications, or alter the dosage during a flare.
Have a plan in place for how you’ll deal with your commitments when you’re in the middle of a flare – family, work, home life, social activities. Can you alter your work hours, work from home, get your family to help out with chores?
Manage your stress. Many people find they’re more prone to flares when they’re stressed. Unfortunately we’re living through a particularly stressful time at the moment. But there are things you can do to deal with stress. Try relaxation techniques such as meditation, breathing exercises and visualisation, avoid caffeine, alcohol and cigarettes. And talk to someone – whether it’s a family member, friend or a mental health professional. Talk through what’s stressing you out so you can deal with it, and hopefully avoid a flare.
Don’t overdo things. We’ve all done it. Countless times. We’re feeling great so we decide to go for the extra-long walk. Or clean the house from top to bottom. Or weed the entire garden. Afterwards we’re proud of our achievements…until we wake up and can’t move. And we tell ourselves never again. But we really need to follow through with the ‘never again’. So when you’re feeling great, pace yourself. Go for the walk – but don’t go too far, or stop for a coffee break and a rest. Do the cleaning or gardening – just don’t get carried away, and get help from others. By managing your activities, energy levels and pain, you can hopefully prevent a flare from occurring.

Take control

Even when you do all you can to prevent a flare, you can still have one. Some flares we can predict, but sometimes they seem to happen for no reason at all. Or they may be triggered by things we can’t control – such as changes in weather or changes to meds. So you need a plan for dealing with them in the moment.

Over-the-counter and/or prescription medications may help you manage the pain and inflammation of a flare. As we mentioned earlier, discussing this with your doctor before you have a flare means that you can act quickly as soon as a flare strikes. You’ll have the medications you need, when you need them. But if you haven’t had the opportunity to have this discussion, now’s the time. Make an appointment as soon as possible. Don’t try to soldier on. This will only make life miserable, and can potentially make your flare last longer and cause more damage.
Write down what you were doing before the flare. It might seem like it came out of the blue, but there may be triggers you aren’t aware of. Tracking your activities, sleep patterns, stressors, diet and even the weather each time you have a flare may help you identify potential triggers. This will help you reduce your risk of future flares.
Prioritise your tasks and activities. You still need to be able to get through your day and commitments, so you need to prioritise what’s most important. You may not be able to do everything if you’re in a lot of pain or you simply can’t focus because you’re so tired. So be realistic – what really, seriously needs to be done? Only do those things. You can get to the other things when you’re feeling better.
Pull out all of your pain management strategies. Use heat or cold packs, get a massage, go for a walk, distract yourself…use all the things you know help you manage your pain.
Rest when your body needs it – but not for too long. Going to bed and being inactive during a flare can make your pain and fatigue worse. Continue to exercise, but at a lesser intensity than usual. It’s important you listen to your body.
Use aids and other gadgets when your joints are painful and swollen. Aids include splints, walking sticks, jar openers, tap turners and pick-up reachers. They’ll help protect your joints, and reduce some of the pain you feel when doing everyday tasks. Check out our online shop to view some of the items we have available to make life easier.
Get a good night’s sleep. Not enough sleep or poor quality sleep has a negative effect on our mood, our physical wellbeing, pain levels and our energy. It can also trigger a flare. Unfortunately it’s easy to say ‘get a good night’s sleep’ but it’s often hard to do when you’re in a lot of pain. The good news is there are lots of things you can do to improve your sleep. Find out more.
Track your flares. Keep an accurate record of when you had a flare (or flares). Also note down the symptoms you experienced and rate them. For example if you have increased fatigue, how would you rate it compared to the fatigue you feel when you’re not having a flare? Do this with all of the symptoms you experience. All of this information is valuable to help you and your doctor understand how your condition is progressing, if it’s being well managed or if your treatment plan is providing the best results.
See your doctor. If your flare is lasting longer than usual, your symptoms are much worse, you’re experiencing unusual symptoms or you’re having more frequent flares, go and see your doctor or specialist. You may need your medications to be adjusted. Or you may need an assessment of your current treatments to see if there’s an alternative that will help you gain control over your condition.

Some of the suggestions listed here are easy, however others involve a bit of thought, as well as input from others. But taking the time to work out a plan that works for you will help you manage your flares better, and with less disruption to your life.

Call our Help Line

More to explore

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So long, farewell, auf Wiedersehen, goodbye

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Why detox?

Your digital detox plan

Tips to help you detox

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Tips for travelling well

“I haven’t been everywhere, but it’s on my list.” – Susan Sontag.

Planning is vital

Packing

Medical prep

Managing your pain while you’re away

Travel insurance

And speaking of COVID

Coming home

Other options for travel

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But what is brain fog? And what can you do about it?

How is brain fog treated?

Other things you can do to decrease the effects of brain fog include:

Brain fog hacks

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So for anyone out there who needs to hear this, it’s ok.

And remember, it’s ok to be you.

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Crisis support

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So here are our top tips so you can enjoy some festive fun:

Shopping

Gifts

Decorating

Having people over

Manage stress

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Gardening and musculoskeletal conditions

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What causes a flare?

Your flare plan

Be prepared

Take control

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Key Conditions

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