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    Musculoskeletal Health Australia
    15/Oct/2024
    Health InformationMSK articles

    Set goals

    And stay focused and motivated

    It’s important to have goals in life. Whether it’s a goal involving travel, a new career, financial security or a goal relating to your health and fitness, having a clear goal – or an endpoint – gives you something to aim for.

    But if you find it hard setting goals, and putting in place the steps you need to achieve them, you’re not alone. Here are a few pointers for setting a goal. I’ve used a weight loss goal as an example:

    Be as clear as possible about what it is that you want to achieve, and how you’ll do it.

    A common acronym used for goal setting is SMART: Specific, Measurable, Achievable, Realistic and Time frame.

    Be specific. What is it you’re aiming for? Ask yourself the 5 W’s – who, what, when, where, why. What do you want to accomplish? Why? Who will be involved to help you? When and where will you do this?

    You need to be able to measure your goal so that you know when/if you’ve achieved it. Losing weight is not a measurable goal, but losing 5kgs in 8 weeks is. You’re able to track your weight loss and the time frame.

    Your goal needs to be something that’s achievable for you. It should challenge you and stretch you a little, but should be something that’s attainable, e.g. losing 20kgs in 2 weeks isn’t achievable, however, losing 5kgs in 8 weeks is.

    You need to be realistic – your goal needs to be doable – for you and for your own circumstances. Losing 5kgs in 8 weeks is realistic for you because you’ve discussed it with your doctor, you’re committed (you know it’ll help ease your pain), you’ve enrolled in a weight loss class for information and support and you’ve joined a water exercise class so that you can exercise without making your knees more painful.

    Your goal should have a time frame. Losing weight someday is not a timed goal. Having a time frame, e.g. 8 weeks, gives you motivation and helps keep you on track.

    Using the SMART system, write down your goal and the steps you need to get there. Stick it on your fridge, bathroom mirror or someplace you’ll see it often. Refer to it regularly. If you have any hiccups along the way, that’s okay, don’t give up. Just refer back to your goal and move on.

    Now that you know how to set a goal, it’s time to think of one of your own. What is it that you want to do or achieve?

    Remember to think SMART and you’ll get there in the end! Good luck.

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    Musculoskeletal Health Australia
    03/Oct/2024
    Health InformationMSK articles

    RA, OA and OP – what’s the difference?

    Rheumatoid arthritis (RA), osteoarthritis (OA) and osteoporosis (OP) have some similarities in their names, but is that where it ends?

    This article will explore the similarities and differences of these common musculoskeletal conditions.

    First – let’s look at those names

    Rheumatoid arthritis – OK, this is a little convoluted, so hold onto your hat 😉. For those that don’t want the history lesson in ancient Greek, essentially it means inflammation of the joints. But for those who do read on…

    Rheumatoid comes from rheumatism, which comes from the Greek word rheuma, which describes something that flows. Hippocrates (460-370BC), considered the father of modern medicine, ‘attributed many illnesses, especially those causing muscle achiness to the abnormal flow of body rheums or humors’.(1)

    Arthritis – comes from the Greek word arthron for joint and itis, which means inflammation. Put together – inflammation of the joints.

    Osteoarthritis – this is much more straightforward. Osteo – means bone and arthritis (inflammation of the joints).

    Osteoporosis – another straightforward one 😉. Osteo (bone) and porosis means porous. So we have porous bones.

    OK, we’ve had a trip through history and etymology, but what does this mean? I’ll admit rheumatoid had me scratching my head trying to work it all out. It seems to me that the rheuma part isn’t as helpful in the 21st century as it may have been for the ancient Greeks! But the arthritis part obviously is much closer to the mark. And you’ll see that the rest of the names pretty well match up with what’s going on with these conditions.

    Rheumatoid arthritis (RA) vs osteoarthritis (OA) – what are the similarities and differences?

    We know they’re both a type of arthritis. That’s the easy part. People who have these conditions will have some common symptoms – inflammation, joint pain and stiffness.

    That’s about where the similarities end.

    Rheumatoid arthritis is an ongoing health condition that causes pain, stiffness and swelling in your joints.rheumatoid arthritis

    It’s the result of your immune system working in a faulty way. This is an autoimmune condition.

    Your immune system is designed to look out for and attack foreign bodies – like bacteria and viruses – that can make you sick. For reasons that we don’t fully understand, when you have RA, your immune system gets confused. It targets your joints and healthy tissues as if they were foreign bodies.

    This causes ongoing inflammation and pain.

    Symptoms:

    • swelling, pain and heat in the joints, usually the smaller joints of the hands or feet
    • stiffness in the joints, especially in the morning
    • persistent mental and physical tiredness (fatigue)
    • same joints on both sides of the body are usually affected (symmetrical).

    Less often, RA may also affect other systems in your body, like your eyes and lungs.

    RA can affect people of any age but most often appears between 30 and 60. It affects women more often than men. However, when women reach menopause, the incidence of RA becomes the same for men and women.

    How RA develops and how severe it is will be different for each person. Symptoms can develop gradually or can start with a sudden, severe attack. Your symptoms can change from day to day, and at times they can become much worse (called a flare). At other times, your symptoms may go away (called a remission).

    The good news is that modern treatments for RA are extremely effective at controlling the disease and reducing its impact on people’s lives.

    Osteoarthritis is the most common form of arthritis and affects the cartilage covering your bones’ ends.osteoarthritis

    Healthy cartilage acts like a slippery cushion absorbing shock and helping your joints move smoothly. With OA, the cartilage becomes brittle and breaks down. Some pieces of cartilage may even break away and float around inside the joint. Because the cartilage no longer has a smooth, even surface, the joint becomes stiff and painful to move. Eventually, the cartilage can break down so much that it no longer cushions the two bones. Your body tries to repair this damage by creating extra bone. These are bone spurs. Bone spurs don’t always cause symptoms, but they can sometimes cause pain and restrict joint movement.

    OA is most likely to develop in people over 45, but it can also occur in younger people.

    Symptoms:

    • joint stiffness
    • joint swelling (inflammation)
    • grinding, rubbing or crunching sensation (crepitus)
    • joint pain
    • muscle weakness.

    It was once thought to be an inevitable part of ageing, a result of a lifetime of ‘wear and tear’ on joints. However, it’s now understood that OA is a complex condition and may occur due to many factors. The good news is that many of these factors can be prevented.

    Treating RA and OA

    Both rheumatoid arthritis and osteoarthritis can be managed effectively. Things you can do – whether you have RA or OA – include exercising regularly, maintaining a healthy weight (or losing weight if required), and taking any medicines as prescribed.

    Treatment for rheumatoid arthritis will also focus on controlling your overactive immune system and preventing joint damage.

    What about osteoporosis (OP)?

    Osteoporosis doesn’t affect the joints as OA and RA do. It affects the bone itself.

    Bones are living tissue that’s constantly growing, rebuilding, replacing and repairing. From birth to about 25 years of age, you build more bone than you lose. Your bones are not only getting bigger as you grow during this time, but they’re developing their density. This determines how strong they are.

    From about 25 to 50 years of age, your bones break down and rebuild at about the same rate. They’re in a state of balance. This is when you’ve achieved your ‘peak bone mass’. Your bones are at their strongest.

    After about 50 years of age, you start to break down more bone than you rebuild. While this means that we’ll all experience some bone loss, it doesn’t mean that everyone will develop osteoporosis.

    Women commonly experience a period of rapid bone loss after the onset of menopause. After this time, there’s a steady but less rapid loss of bone.

    When a person develops osteoporosis, their bones become more porous, lose strength and become fragile. Osteoporotic bones break (or fracture) more easily than normal bones. Even a minor bump or fall can cause a serious fracture.

    Many people with osteoporosis don’t know they have it. It doesn’t have any obvious signs or cause pain unless a bone has broken.

    Common risk factors for osteoporosis include a family history of OP, having conditions such as RA, coeliac disease or diabetes, smoking, and not getting enough calcium or vitamin D. You can check if you’re at risk of OP by using the Know Your Bones online tool.

    Treating osteoporosis

    OP can also be effectively managed and involves regular weight-bearing exercise and a healthy diet incorporating calcium-rich foods. Depending your age, general health and fracture risk, your doctor may prescribe medicines to help slow down bone loss or increase the amount of bone that’s made. Find out more about OP and the ways it’s treated.

    More to explore

    Reference

    (1) How rheumatism got its name
    The Rheumatologist

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    Musculoskeletal Health Australia
    02/Oct/2024
    Health InformationMSK articles

    Can I avoid getting arthritis?

    We get asked this question a lot! But unfortunately, it’s not a simple ‘yes’ or ‘no’ answer.

    Arthritis is a general term used to describe over 150 different conditions. The more accurate name for them is musculoskeletal conditions, as they affect the muscles, bones and/or joints.

    They include osteoarthritis, back pain, rheumatoid arthritis, fibromyalgia, gout, polymyalgia rheumatica, lupus, osteoporosis and ankylosing spondylitis.

    Around 7 million Australians live with a musculoskeletal condition, including kids. So can you avoid becoming one of them?

    Maybe? Not really? It depends? 🙄

    Because there are many different types of musculoskeletal conditions, the answer depends on various factors.

    For conditions like rheumatoid arthritis, juvenile arthritis, ankylosing spondylitis, and lupus, we don’t really know their cause. Without knowing the cause, it’s hard to prevent something from occurring.

    What we do know is that they’re autoimmune conditions. That means they occur due to a malfunctioning immune system. Instead of attacking germs and other foreign bodies, the immune system targets joints and healthy tissue, causing ongoing inflammation and pain. We don’t know why this happens, but scientists believe that a complex mix of genes and environmental factors is involved.

    At this stage, we can’t change a person’s genetics to prevent them from developing an autoimmune type of arthritis, or conditions like osteoporosis and Paget’s disease, which are also linked to genetics. Many musculoskeletal conditions also become more common as you get older and are more common in women.

    Other health issues, such as diabetes, kidney disease, coeliac disease, and even other musculoskeletal conditions 😫, can also increase your risk of developing a musculoskeletal condition. For example, chronic kidney disease can increase your chance of developing gout, and rheumatoid arthritis increases your risk of developing osteoporosis and fibromyalgia.

    So that’s the bad news.

    The good news is there are things you can do to reduce your risk of developing a musculoskeletal condition. Or, if you develop one, reduce its impact and severity.

    Maintain a healthy weight

    Excess body weight puts more pressure on your joints and increases the stress on cartilage, especially in weight-bearing joints like your hips, knees, and back. For every kilo of excess weight you carry, an additional load of 4kgs is put on your knee joints.

    In addition to putting added stress on joints, fat releases molecules that increase inflammation throughout your body, including your joints. Being at a healthy weight reduces this risk.

    Being overweight or obese is strongly linked to developing osteoarthritis (OA), most often in the knees. Hand OA is also more common in people who are overweight.

    Back pain and inflammatory conditions such as gout, rheumatoid arthritis, and psoriatic arthritis have also been linked to being overweight.

    If you have a musculoskeletal condition, maintaining a healthy weight, or losing weight if you’re overweight, can decrease your pain, allow you to become more active, and decrease your risk of developing other health problems like heart disease and diabetes.

    Quit smoking

    As well as the obvious links to cancer and lung disease, smoking’s linked to back pain, neck pain, rheumatoid arthritis and osteoporosis. Smoking also causes fatigue and slower healing, which can make pain worse. And it can make some medications less effective.

    So quitting smoking has many health benefits. Within weeks of quitting, you’ll breathe easier and have more energy, making it easier to exercise and do your day-to-day activities. Find out more about the impact of smoking and ways to quit for good.

    Stay active and exercise regularly

    Regular exercise is vital for overall good health and keeps you fit, independent and mobile. Being active helps keep your muscles, bones and joints strong so that you can keep moving. It reduces your risk of developing other conditions such as osteoporosis, heart disease, diabetes and some forms of cancer. It boosts your mood, benefits your mental health, helps with weight control and improves sleep.

    Having strong muscles is also essential to reduce your risk of falls.

    Look after your mental health

    Mental health conditions can increase the likelihood of developing some musculoskeletal conditions. For example, people with depression are at greater risk of developing chronic back pain. And living with a painful musculoskeletal condition can have a significant impact on mental health.

    If you’re living with anxiety, depression, or another mental health condition and feel that you’re not coping well, it’s important to seek help as soon as possible. This will ensure you don’t prolong your illness and worsen your symptoms. It becomes harder and harder to climb out of a depressive episode the longer you wait. Similarly, the longer you put off seeking help for anxiety, the more anxious you may become about taking that first step.

    There are many different types of treatment options available for mental health conditions. The important thing is to find the right treatment and health professional that works for you. With the proper treatment and support, they can be managed effectively.

    Get enough calcium and vitamin D

    Calcium and vitamin D are essential to building strong, dense bones when you’re young and keeping them strong and healthy as you age.

    Getting enough calcium each day will reduce your risk of bone loss, low bone density, and osteoporosis.

    Calcium is found in many foods, including dairy foods, sardines and salmon, almonds, tofu, baked beans, and green leafy vegetables.

    Vitamin D is also essential for strong bones, muscles and overall health. The sun is the best natural source of vitamin D, but it can be found in some foods.
    If you’re unable to get enough calcium or vitamin D through your diet or safe sun exposure, talk about calcium and/or vitamin D supplements with your doctor.

    Protect your joints

    Joint injuries increase your risk of getting OA. People who’ve injured a joint, perhaps while playing a sport, are more likely to eventually develop arthritis in that joint. So it’s important to protect against injury by:

    • maintaining good muscle strength
    • warming up and cooling down whenever you exercise or play sport
    • using larger, stronger joints or parts of the body for activities, for example, carrying heavy shopping bags on your forearms, rather than the small joints in your fingers
    • using proper technique when exercising, for example, when using weights at the gym or when playing sports, especially those that involve repetitive motions such as tennis or golf
    • maintaining a healthy weight
    • avoiding staying in one position for extended periods
    • seeking medical care quickly if you injure a joint.

    Drink alcohol in moderation

    Excessive alcohol consumption contributes to bone loss and weakened bones, increasing your risk of osteoporosis. For people with gout, drinking too much alcohol, especially beer, can increase your risk of a painful attack.

    It can also affect your sleep, interact with medicines, and affect your mental health. To find out more about the risks of drinking too much alcohol and how you can reduce your alcohol intake, read ‘Should I take a break from booze?’.

    Manage stress

    While stress on its own is unlikely to cause someone to develop a musculoskeletal condition, chronic stress or a stressful event may be a contributing factor, especially with conditions such as fibromyalgia and back pain.

    It can also cause issues with sleep, mood, increase pain, and make you more prone to flares if you have a musculoskeletal condition. It can then become a cycle of stress, poor sleep, pain and more stress. And this can be a difficult cycle to break.

    But there are things you can do to deal with stress. Try relaxation techniques such as meditation, breathing exercises and visualisation, and avoid caffeine, alcohol and cigarettes.

    Talk to someone – whether it’s a family member, friend or mental health professional, about what’s stressing you out so you can deal with it.

    Talk with your doctor

    If you’ve been experiencing joint or muscle pain, it’s important that you discuss your symptoms with your doctor. Getting a diagnosis as soon as possible means that treatment can start quickly, reducing the risk of joint damage and other complications.

    Final word

    While at this moment in time, we can’t absolutely 100% prevent ourselves from getting a musculoskeletal condition, the good news is that early diagnosis and treatment will give you the best outcomes.

    Treatments for many of these conditions have come a long way in recent years, and most people live busy, active lives with musculoskeletal conditions. 😊

    More to explore

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    Musculoskeletal Health Australia
    01/Oct/2024
    MHA Blogs

    Meet Teika

    My name is Teika and I am 20 years old. I was diagnosed with psoriatic arthritis when I was 15 and have had, and still do face many hardships in dealing with my condition, including the ongoing process of finding the right medications and treatments to help with my symptoms.

    Being diagnosed at a young age, while still looking “healthy” to most people, has given me a deep understanding of the struggles children and teenagers with musculoskeletal conditions face. It’s incredibly isolating when your peers don’t understand what you’re going through and walking into medical appointments only to realise you’re the youngest person there can make you feel so out of place.

    I’m not the only one. Many children and adolescents in Australia and around the world go through similar experiences, which is why Musculoskeletal Health Awareness Month is so important to me. It helps destigmatise arthritis and brings awareness to many different aspects of musculoskeletal conditions by providing information and resources. Arthritis and other musculoskeletal conditions can affect anyone at any age which is why this awareness campaign is extremely important.

    Just as important is The World’s Biggest Sit-In (WBSI)–  A record attempt for the largest chair-based exercise class, which you or can join in person or online. The WBSI website has a number of online chair-based exercise classes which encourages people to get active – no matter their condition or fitness level.

    The World’s Biggest Sit-In, along with Musculoskeletal Health Awareness Month, holds a special place in my heart as a young Australian living with a condition often seen as an ‘old person’s disease’.

    Raising awareness is vital for those who may not fully understand these conditions, but also for young people like me, who face the emotional and physical toll that comes with them. These campaigns are a lifeline, offering support, understanding, and care for everyone battling these diseases.

     

     

     

     

     

     

     

     

     

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    Musculoskeletal Health Australia
    20/Sep/2024
    MHA Blogs

    Meet Mikayla

    Hello, I’m Mikayla, a 23-year-old living in rural Victoria.

    I have rheumatoid arthritis (RA) and fibromyalgia. I was diagnosed with RA at 12 years old, which was so challenging. I was also diagnosed with fibromyalgia last year.

    Musculoskeletal Health Australia’s Musculoskeletal Health Awareness Month, along with the World’s Biggest Sit-In, hold great significance to me. These initiatives not only help raise awareness about musculoskeletal conditions and musculoskeletal health, but also provide opportunities to learn from health professionals throughout October, through MHA webinars.

    As someone who was diagnosed with arthritis at a young age, I know firsthand how important it is to break the stigma around musculoskeletal conditions. There are lots of hardships faced when having arthritis as a young child, especially around everyday things like school. It can feel so isolating and lonely, when there aren’t people going through the same thing as you and you feel like you have no one to turn to.

    Musculoskeletal Health Australia is great for providing resources, information as well as a helpline. By fostering awareness, we can help others better understand the challenges we face, particularly when navigating the healthcare system.

    The World’s Biggest Sit-In (WBSI) is Musculoskeletal Health Australia’s major awareness and fundraising campaign. This initiative encourages people to get active while considering the impact arthritis and other musculoskeletal conditions have on overall health and wellbeing. I love how the exercises will be online so you can partake at any time, and also go at your own pace and level. This makes it a great way to keep moving while we raise money at the same time. Then, on October 31st, everyone can join the World’s Biggest Sit-In record attempt, either in person or online, for a fun and engaging morning of chair-based exercise! I love that as a community we can come together to support one another and help raise awareness and conversation around musculoskeletal conditions.

    I invite everyone to get involved in this fantastic campaign! No matter your age or ability, we can all come together to raise awareness for musculoskeletal health and learn how to better care for ourselves or our loved ones.

     

     

     

     

     

     

     

     

     

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    Musculoskeletal Health Australia
    04/Sep/2024
    Health InformationMSK articles

    Osteoporosis: The unseen problem of fragile bones

    We talk a lot about musculoskeletal conditions being invisible. With current treatments, most people diagnosed with a musculoskeletal condition will have no outward signs of their condition. However, someone living with these conditions can feel the pain and fatigue associated with them.

    Osteoporosis is a different story. It really is invisible. There are no obvious signs when a person develops osteoporosis, and importantly, they don’t feel any different. Until they break a bone. Then it becomes obvious that something has happened.

    So what is osteoporosis?

    Osteoporosis is a condition that causes bones to become weak and lose their strength, making them break more easily than healthy bones. It’s more common in women, but men do get it too.

    Another condition, osteopenia, is also associated with weak bones. A person with osteopenia has lower than average bone density but it’s not low enough to be diagnosed as osteoporosis.

    Your bones

    To understand how osteoporosis affects your bones, it’s helpful to know how they work.

    Although we often think of them as dry and lifeless, bones are living tissue. They’re made of the protein collagen and are strengthened with the mineral calcium phosphate. They’re constantly changing throughout life. Specialised bone cells (osteoblasts) create new bone, while others (osteoclasts) break down and remove old bone. The rate at which this occurs changes as we age.

    From birth to about 25 years of age, you build more bone than you lose. Your bones are not only getting bigger as you grow, but they’re also developing their density. This determines how strong they are.

    From about 25 to 50, your bones break down and rebuild at about the same rate. Your bones are at their strongest.

    After about 50 years of age, you break down more bone than you rebuild. While this means everyone will experience some bone loss as they age, it doesn’t mean everyone will develop osteoporosis.

    Women commonly experience a period of rapid bone loss after menopause. This is due to a drop in oestrogen levels.

    Causes of osteoporosis

    Osteoporosis is caused by a loss of bone density. Many things can cause you to lose bone density; some you can change, and others you can’t.

    Risk factors you can’t change:

    • Family history of osteoporosis
    • Being female
    • Getting older
    • Early menopause (before 45) which results in reduced levels of oestrogen
    • Use of certain medicines, including long-term use of glucocorticoids (e.g. to treat rheumatoid arthritis or asthma), some chemotherapy drugs, epilepsy drugs, and proton pump inhibitors
    • Other health conditions including rheumatoid arthritis, coeliac disease, inflammatory bowel diseases, and diabetes.

    Risk factors you can change:

    • Low levels of calcium in your diet
    • Not getting enough vitamin D
    • Being inactive or sedentary
    • Excessive alcohol intake
    • Smoking
    • Being underweight
    • Poor nutrition.

    The International Osteoporosis Foundation has an online risk test you can use to check your risk factors. This isn’t a diagnostic tool, but it can help you understand your potential risks so you can discuss them with your doctor.

    Symptoms of osteoporosis

    For most people, there are no symptoms that you have osteoporosis. Bones becoming weaker has no visible signs until they become so weak that they break. This can cause pain from a fracture – for example, breaking the wrist or hip after a fall. If the bones in the spine (vertebra) have fractured or collapsed, it can cause back pain, loss of height and a stooped posture.

    Diagnosing osteoporosis

    If you’re concerned that you may have osteoporosis or be at risk of developing it, you should see your doctor.

    Your doctor will assess your risk factors for developing osteoporosis and look at your medical history – including your family history.

    Family history is significant because having a parent or sibling with osteoporosis puts you at greater risk of developing osteoporosis.

    After assessing your risk factors, your doctor will decide whether you need a bone scan. This scan will measure the density of your bones. The best scan for assessing your bone density is a dual-energy x-ray absorptiometry – often referred to as a DEXA or DXA scan.

    A DEXA scan is short and painless. While you lie on your back on a padded table, a scanning arm passes over your body to take images of your hips, spine, and in some cases, the forearm. It takes about 15-30 minutes. A report is sent to your doctor, who will discuss the results with you.

    Treating osteoporosis

    If you’re diagnosed with osteoporosis, or osteopenia, your doctor will work with you to develop a treatment plan to reduce your risk of fractures by protecting and strengthening your bones. This may include calcium, vitamin D, exercise, medicines and self-care.

    Calcium

    Most of your body‘s calcium is stored in your bones. That’s why we associate calcium with healthy bones and teeth. But your heart, muscles and nerves also need calcium to function properly.

    Because your body can’t make calcium, you need to get it from the foods you eat each day. If you don’t have enough calcium to keep your body functioning properly, it will take it from your bones. Over time, this can lead to bones becoming weaker.

    The amount of calcium you needs every day varies depending on your age. Find out about the recommended dietary intake of calcium you and your family need every day.

    Calcium is found in many foods, including dairy, oranges, sardines and salmon, almonds, tofu, baked beans, and green leafy vegetables.

    Vitamin D

    Vitamin D is produced when your skin is exposed to the sun. It’s essential for strong bones because it helps increase calcium absorption, regulates the amount of calcium in your blood, helps strengthen your skeleton, assists with muscle function and reduces your risk of falls.

    The main source of vitamin D is sunlight. Exposing your hands, face and arms to the sun daily is essential. But the amount of time you need to do this depends on where you live, the time of the year and your skin’s complexion. You also need to be careful that your exposure to the sun is safe. Healthy Bones Australia has developed a chart to help you work all this out.

    Vitamin D can also be found in small quantities in foods such as fatty fish (salmon, herring, mackerel), liver, eggs and fortified foods such as low-fat milk and margarine.

    However, it’s unlikely that adequate quantities of vitamin D will be obtained through diet alone.

    Exercise

    Besides having a calcium-rich diet and ensuring you get enough vitamin D, regular exercise is essential for maintaining healthy bones.

    The types of exercise that benefit bone health include:

    • Weight-bearing: such as brisk walking, climbing stairs, tennis, and netball. Your body is carrying its own weight, and gravity exerts a force. Bones become stronger because they’re coping with the force placed on them.
    • High-impact: such as tennis, dancing, jumping or skipping. These exercises place high stresses on the bones of the spine and legs as your feet hit the ground.
    • Resistance training: also known as strength training. This involves using machines (e.g. leg press) or free weights (e.g. dumbbells). The strong muscle contractions required to move a heavy weight place stress on the bone where the muscle attaches. When bone feels this strain repeatedly, it responds by becoming stronger.
    • Balance training: exercises such as tai chi and yoga improve balance and mobility and reduce your risk of falling. This is essential for preventing fractures.

    Before beginning an exercise program, speak with your health professional. Not every type of exercise will be suitable for all people.

    If you’ve been diagnosed with osteoporosis, it’s especially important that you discuss any kind of exercise with your health professional before you begin. Some high/moderately high intensity exercises may be unsafe for certain levels of osteoporosis.

    Medicines

    If you have osteoporosis, your doctor will consider your age, general health, and fracture risk before deciding on the most appropriate medicine.

    Most osteoporosis medicines slow down bone loss by reducing the ability of osteoclasts to remove bone and allowing osteoblasts to continue to build bone.

    In Australia, the following medicines may be prescribed for osteoporosis:

    • oral bisphosphonates – e.g. alendronate and risedronate – weekly or monthly tablets
    • zoledronic acid – once a year infusion given through a needle into the vein
    • denosumab – twice a year injection into the fat just under the skin
    • teriparatide – daily injection for people with severe osteoporosis.

    Other medicines:

    • Menopausal hormone therapy (MHT) – also known as hormone replacement therapy or HRT – is a synthetic version of the hormones oestrogen and progesterone and may be an option for some women around menopause.
    • Selective oestrogen receptor modulators (SERMS) – act on bones in a similar way to oestrogen. Because oestrogen levels drop at menopause, they may be prescribed for postmenopausal women who are at increased risk for osteoporosis or already have it.
    • Supplements – calcium and vitamin D are important for bone health. Your doctor may prescribe a supplement if you’re not getting enough through diet or exposure to sunlight.

    What else can I do to manage my condition?

    You can do many other things to reduce your risk of developing osteoporosis or the impact it has if you do develop it.

    • Learn about your bone health and osteoporosis.
    • Prevent slips, trips and falls, which can lead to broken bones. Falls are most commonly caused by poor muscle strength, poor vision, problems with balance, and home hazards that lead to tripping. Talk with your doctor for information about falls prevention.
    • Quit smoking – it’s linked to reduced bone density.
    • Consume in moderation (if at all) – alcohol, caffeine and salt, as they can all affect your bone density. Alcohol also increases the risk of falling and the chance of fractures.

    Contact our free national Helpline

    Call our team if you have questions about managing your pain, musculoskeletal condition, treatment options, mental health issues, or accessing services. They’re available Monday to Thursday between 9am-5pm on 1800 263 265; email (helpline@muscha.org) or via Messenger.

    More to explore

     

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    Musculoskeletal Health Australia
    31/Jul/2024
    Health InformationMSK articles

    Musculoskeletal conditions and work – part 2

    And things you can do to manage

    This blog was so full of info and strategies we had to split it into 2 parts. You can access part 1 here.

    But here’s a recap: We know finding and keeping a job when you have a musculoskeletal condition like back pain, rheumatoid arthritis, osteoarthritis and gout can be really tough.

    Pain, fatigue, medication side effects and the unpredictability of your condition can all affect your ability to work.

    The extent to which this happens will depend on things such as the condition you have, how severe it is, how well it’s being managed, and the type of work you do. Physically demanding work will be impacted by painful joints or restricted movements. And any work that requires you to focus and concentrate, especially for extended periods, will be affected by brain fog, pain, and lack of sleep.

    The good news is there are things you can do to help manage these issues. We’ve listed a bunch of strategies here. This is part 2 of our 2 part blog.

    Note: we understand that some of these strategies may not be possible for all workplaces or conditions. However the majority of them can be adapted in some way to suit your needs.

    Manage your meds. Sometimes medications cause side effects like nausea, headaches, lightheadedness, and drowsiness. This can make it really hard to concentrate at work, and may in fact make it dangerous to perform some work duties such as driving or operating machinery. If you find that your medications are causing issues for you, talk with your doctor about possible alternatives you can use.

    You may also need to have a review of your medications if you find your condition’s not under control or you need more help managing pain and other symptoms. Again, talk with your doctor about this.

    Get a good night’s sleep. We all go through periods when sleep is elusive. Chronic pain and anxiety are just a couple of things that can affect our ability to get enough quality sleep. But sleep is important for good physical and mental health, and to give us the ‘get up and go’ we need to get to work and work productively. If you’re having issues sleeping, don’t just put up with it. There are lots of things you can do to get the sleep you need.

    Take a break. Get up, move and clear your head. We all need to take breaks for our physical and mental wellbeing. So walk to the photocopier or around the block, do some simple stretches, step outside and do some deep breathing or visualisation. Whatever helps you manage your pain, fatigue, and brain fog, do it.

    Dealing with time off work. We all need time off from time to time, but for many people with musculoskeletal conditions, it may happen more often than we’d like. Attending healthcare appointments during working hours or having a flare means you may go through your personal leave quite quickly. If this is a concern or problem for you, discuss your options with your healthcare team. Are you able to attend appointments via telehealth or outside of your usual working hours? An occupational therapist or physiotherapist may have some solutions for working during a flare and to reduce the pain and strain on your joints. And if you’ve disclosed your condition to your employer, discuss your concerns with them. Together you should be able to develop a plan to help you balance time off and the work duties you need to complete. One of the silver-linings of the COVID pandemic is that we’ve discovered that many jobs can be done productively from home. So working from home may be an option. As too are aids and equipment that protect your joints and save energy, or even changing the work you do at your workplace. Being proactive and knowing your rights is key to working well with a musculoskeletal condition.

    Managing changes to your abilities and functioning. Unfortunately some musculoskeletal conditions will change a person’s ability to do specific tasks. For example, someone with back pain may find sitting for long periods impossible. Or a person with arthritis in their hands may find repetitive work such as typing extremely painful. Talking with an occupational therapist or physiotherapist can help you find potential solutions to these issues. Whether it’s finding new ways to do work tasks, using special equipment and aids to support you and protect your joints, or managing your pain while at work, they’ll tailor a solution to your specific needs.

    These are just some of the things you can do to manage your condition and continue to work. Feel free to share the things you do to help you manage at work with a musculoskeletal condition. We’d love to hear from you!

    Call our Helpline

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

    Making the invisible visible

    Read the report based on our 2020 National Consumer Survey – Making the invisible visible – in which 66% of people said that their ability to work had been impacted by their condition/s.

    Watch our webinar

    Watch the recording of our webinar from March 2021, as Jessica Dawson-Field, Employment Associate, Maurice Blackburn Lawyers, takes us through employment law – rights and entitlements.

    More to Explore

    JobsAccess
    Australian Government
    JobAccess is the national hub for workplace and employment information for people with disability, employers and service providers. It provides:

    • a wide range of info and services to help people with disability find and keep jobs, get promoted to better jobs, upgrade or expand their workplace skills
    • advice on modifying your work area, talking about your disability, training for your co-workers, negotiating flexible work arrangements and returning to work
    • the Employment Assistance Fund (EAF) which gives financial help to eligible people with disability and mental health conditions and employers to buy work related modifications, equipment, Auslan services and workplace assistance and support services.
    • and much more.

    Work Assist
    Australian Government
    Work Assist can help you stay in work if you risk losing your job through illness, injury or disability.

    I have a job and arthritis: Now what?
    Arthritis Society Canada

    Fatigue
    National Rheumatoid Arthritis Society (UK)

    Sleep and pain
    painHEALTH 

    Managing flares
    National Rheumatoid Arthritis Society (UK) 

    CONTINUE READING
    seated-at-register.jpg
    Musculoskeletal Health Australia
    31/Jul/2024
    Health InformationMSK articles

    Musculoskeletal conditions and work – part 1

    And things you can do to manage

    Finding and keeping a job when you have a musculoskeletal condition can be difficult. Pain, fatigue, medication side effects, and the unpredictability of your condition can all affect your ability to work.

    The extent to which this happens will depend on many things such as the condition you have, e.g. back pain, rheumatoid arthritis, osteoarthritis, gout, how severe it is, how well it’s being managed, and the type of work you do. Physically demanding work, such as building, nursing, and farming, will be impacted by painful joints or restricted movements. And any work that requires you to focus and concentrate, especially for extended periods, will be affected by brain fog, pain, and lack of sleep.

    The good news is there are things you can do to help manage these issues. We’ve listed a bunch of strategies here. This is part 1 of our 2 part blog.

    Note: we understand that some of these strategies may not be possible for all workplaces or conditions. However the majority of them can be adapted in some way to suit your needs.

    Work with your healthcare team to ensure your condition is under control and well managed. This may involve your GP, rheumatologist, physiotherapist, podiatrist and/or occupational therapist. They’ll also help you develop a plan to cope at work when your condition flares.

    Evaluate your workspace. Whatever your setting – office, retail, manufacturing, hospitality, transport – there are options for making it more supportive for you. The first step is to talk with an occupational therapist about the issues you’re facing and develop strategies to help you manage them. They may include simple things such as being aware of your posture throughout the day and changing position regularly to reduce pain, strain and fatigue. They may also involve changing your workspace to make it work for you.

    For example:

    • using a standing/sitting desk
    • rearranging the setup so that items you use most often are close by
    • sitting on a chair or perch instead of standing for long periods
    • using a headset on your phone
    • getting lumbar supports for your chair or car seat
    • using a trolley to help you move heavy items.

    Some of these options may be easy to do without going through your employer, but some changes may need their involvement. If your employer knows about your condition, then you can discuss these changes together. However if you’ve chosen not to disclose your condition, your employer is still obliged to make reasonable adjustments to your workstation or environment to ensure your comfort and safety. Things such as stand up desks, foot rests, wrist rests, height adjustable chair, ergonomic chair are all considered reasonable. For more information read our information on Employment FAQs and visit Safe Work Australia.

    Take control of your pain. Chronic pain can affect your ability to do the things you want and need to do, your sleep quality, your concentration, and mood. Basically it sucks. That’s why you need a toolbox of strategies for managing your pain. There’s no one size fits all when it comes to pain management. So having several strategies you know work for you, is essential. They may include gentle exercise, medications, heat and cold, stretches, massage, splints, braces and aids and equipment. It’ll take some trial and error, but it’s well worth the effort to find what works best for you. You can then pull them out of your toolbox when needed, giving you more control over your pain. Your doctor and physiotherapist can also give you tips for managing your pain while at work. For more information and practical tips for dealing with pain, read Managing your pain: An A-Z guide.

    Along with pain, fatigue is a massive issue for people with musculoskeletal conditions. Fatigue is very different from just being a little tired. It’s overwhelming physical and mental tiredness that makes every activity a struggle. But there are things you can do to manage so that it has less impact on your life and your work. Find out how.

    Acknowledge the unpredictability of your condition. It’s a fact that musculoskeletal conditions are unpredictable. You often won’t know you’re about to have a flare until one happens. Apart from increased pain, stiffness, and fatigue, having a flare can be really stressful as you worry about getting things done – at work and at home. Having a plan in place for managing – before a flare occurs – means you can be proactive. This may involve developing a plan with your healthcare team that will help you cope at work, prioritising and pacing your activities so that you get any important, time-dependent tasks done when you’re feeling your best, discussing flexible work arrangements (like working from home) with your employer, or taking time off work or reducing your hours until you can get the flare under control. The important thing is that you’re prepared, with a plan of attack in place, ready to go when needed.

    Use your scheduled breaks. It’s easy when you’re feeling under pressure – whether it’s from your employer or pressure you’ve put on yourself – to ignore your lunch or tea breaks and just keep working. But this will only add to your stress, pain and fatigue. You need to take some downtime during your day to eat, drink and give your mind and body a break. If you can, get outdoors and breathe in some fresh air. When you return from your break you’ll feel better, have a clearer head, and be more productive.

    For more info and tips check out part 2 of this blog.

    Call our Helpline

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

    Watch our webinar

    Watch the recording of our webinar from March 2021, as Jessica Dawson-Field, Employment Associate, Maurice Blackburn Lawyers, takes us through employment law – rights and entitlements.

    More to Explore

    JobsAccess
    Australian Government
    JobAccess is the national hub for workplace and employment information for people with disability, employers, and service providers. It provides:

    • a wide range of info and services to help people with disability find and keep jobs, get promoted to better jobs, upgrade or expand their workplace skills
    • advice on modifying your work area, talking about your disability, training for your co-workers, negotiating flexible work arrangements and returning to work
    • the Employment Assistance Fund (EAF) gives financial help to eligible people with disability and mental health conditions and employers to buy work-related modifications, equipment, Auslan services and workplace assistance and support services.
    • and much more.

    Work Assist
    Australian Government
    Work Assist can help you stay in work if you risk losing your job through illness, injury or disability.

    I have a job and arthritis: Now what?
    Arthritis Society Canada

    Fatigue: Beyond tiredness
    National Rheumatoid Arthritis Society (UK)

    Sleep and pain
    painHEALTH 

    Managing flares
    National Rheumatoid Arthritis Society (UK) 

    CONTINUE READING
    Walking-2.png
    Musculoskeletal Health Australia
    23/Jul/2024
    Health Information

    WalkingBack to Health

    WalkingBack to Health 

    A recent study led by Dr Natasha Pocovi (PhD) from Macquarie University focusing on the effectiveness and cost-effectiveness of individualised, progressing walking and education on low back pain has shown promising results. 

    The randomised controlled trial findings have recent been published in the Lancet with promising results. 

    Reoccurring low back pain is a significant problem and can severely impact the quality of life of those experiencing it. The WalkBack study focused on adults who had recently recovered from an episode of non-specific low back pain that wasn’t attributed to a specific diagnosis with the pain/episode lasting over 24 hours. The randomised control trial randomly assigned participants to one of two groups. Group one was an individualised, progressive walking and education intervention supported by a physiotherapist for 6 months. Group two received no treatment from the study team but were able to seek out any treatment or prevention strategies and use them during the trial. 

    The researchers were investigating two effectiveness outcomes: 1. How many days from randomisation (that is being placed in Group 1 or Group 2) to the first recurrence of activity-limiting low back pain lasting at least 24hours and 2. An economic evaluation that included quality-adjusted life-year (QALYs) and costs associated with the delivery of the intervention (including health-care costs, work absenteeism etc.). 

    The outcomes of the trial showed that the individualised, progressive walking and education intervention substantially reduced low back pain recurrence compared to no treatment. There were also reductions in back pain-related disability for up to 12 months in the participants who received the intervention. The findings also indicated the intervention had a high probability of being cost-effective. 

    This research shows some promising findings that have the potential to help millions of Australians Walk Back to a life free from low back pain. 

    For further information on WalkBack click HERE 

    Contact our free national Helpline

    Call our nurses if you have questions about managing your pain, musculoskeletal condition, treatment options, mental health issues, telehealth, or accessing services. They’re available Monday to Thursday between 9am-5pm on 1800 263 265; email (helpline@muscha.org) or via Messenger.

    Read more

     

    CONTINUE READING
    Self-care.png
    Musculoskeletal Health Australia
    18/Jul/2024
    Health InformationMSK articles

    Seven things you should know about self-care

    Self-care is a trending concept at the moment with many different definitions and uses.

    You often see social media posts promoting self-care with pictures of day spas, yoga retreats and people exercising on the beach at sunset. All wonderful things, but when you live with a chronic condition, pain and sometimes-crippling exhaustion, life’s not always that glamorous!

    So what is self-care?

    The World Health Organisation defines self-care as “the ability of individuals, families and communities to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a health worker”.(1)

    That’s a pretty dry definition, so for the everyday person with a musculoskeletal condition, we describe self-care as the things you consciously and deliberately do to take care of your physical, mental and emotional health and wellbeing.

    It includes everything from exercising regularly and staying active, eating a healthy diet, getting a good night’s sleep, caring for your mental health, managing pain and fatigue, seeing your healthcare team regularly, learning about your musculoskeletal condition, and staying connected with family and friends. It also involves good hygiene, avoiding risky behaviours and actions, and using medicines and treatments appropriately.

    The International Self-Care Foundation (ISF) has developed seven pillars of self-care. They aim to help people understand the breadth and importance of self-care, and provide information about the steps you can take to care for yourself better.

    Let’s explore them.

    Pillar 1. Knowledge and health literacy

    Knowledge, as the saying goes, is power – so understanding your body, how it works, how it’s affected by your musculoskeletal condition/s, as well as any other health conditions you have – gives you the ability to make informed decisions about your healthcare.

    Health literacy refers to how we “understand information about health and health care, and how we apply that information to our lives, use it to make decisions and act on it”.(2)

    Together, health literacy and knowledge give you the tools you need to actively manage your healthcare. By understanding your body and health, you can discuss your options with your health professionals, critically evaluate information from various sources, adjust your lifestyle and behaviours, understand risk factors, and the appropriate use of treatments and tests.

    In fact, research shows that people who have high levels of knowledge and health literacy have much better health outcomes.

    If you want to know more about your health and musculoskeletal condition/s, or you need help to improve your health literacy, there are many people who can help you.

    Talk with your doctor and other members of your healthcare team. Contact the MSK Help Line and speak with our nurses. Visit authoritative websites (like ours).

    And never be afraid to ask questions.

    Pillar 2. Mental wellbeing, self-awareness and agency

    Incorporating things you enjoy and that make you feel good into your daily/weekly routine – such as mindfulness, exercise, alone time, relaxation, massage, and staying connected with family and friends – is a simple thing you can do to look after your mental wellbeing and increase your resilience.

    Self-awareness involves taking your health knowledge and applying it to your specific circumstances. For example, if you’re having problems sleeping, and you know exercise can help, you can ensure you’re getting enough exercise each day. Or if you’re carrying more weight than you’d like, and this is causing increased knee pain and self-esteem issues, talk with your doctor about safe ways you can lose weight. Or if you have rheumatoid arthritis and a family history of osteoporosis, talk with your doctor about how you can look after your bone health.

    Agency is the ability and intention to act on your knowledge and self-awareness.

    Pillar 3. Physical activity

    OK, so this one’s fairly self-explanatory since we talk about the importance of exercise and being physically active all the time 😊.

    Regular exercise helps us manage our musculoskeletal condition/s, pain, sleep, mood, weight, and joint health – and that’s just the tip of the iceberg! It keeps us moving, improves our posture and balance, helps us stay connected and helps prevent (or manage) other health conditions such as diabetes and heart disease.

    Pillar 4. Healthy eating

    This one’s also easy to understand, as along with exercise, healthy eating plays a vital role in our overall health and wellbeing.

    Being overweight or obese increases the load on joints, causing increased pain and joint damage, especially on weight-bearing joints like hips, knees, ankles and feet. The amount of overall fat you carry can contribute to low but persistent levels of inflammation across your entire body, including the joints affected by your musculoskeletal condition, increasing the inflammation in these already painful, inflamed joints.

    Being overweight or obese can also increase your risk of heart disease, diabetes, some forms of cancer, poor sleep and depression.

    Being underweight also causes health issues. It can affect your immune system (meaning you’re more at risk of getting sick or an infection), and you may feel more tired than usual. Feeling tired and run down will affect your ability to be active and do the things you want to do.

    If you need help to eat more healthfully or manage your weight, talk with your doctor or dietitian.

    Pillar 5. Risk avoidance or mitigation

    Simply put, this pillar is about taking responsibility for your actions and behaviours. In particular, those that increase your risk of injury, ill-health or death.

    To avoid these risks, you can drink alcohol in moderation, drive carefully, wear a seatbelt, get vaccinated, protect yourself from the sun, quit smoking, wear a helmet when riding a bike, and practise safe sex.

    Seeing your doctor and healthcare team regularly is also important to stay on top of any changes to your health.

    Pillar 6. Good hygiene

    You’re probably wondering what this has to do with self-care for people with musculoskeletal conditions living in Australia. After all, most Australians have access to clean water and clean living/working spaces.

    However, the last few years have shown how vital good hygiene is for protecting all of us from bugs and germs. It’s even more important if your condition or meds have weakened your immune system.

    Practising good hygiene is a simple thing you can do to reduce the risk of getting sick or developing infections. So continue to regularly wash your hands, cough/sneeze into your elbow, stay home when sick, and keep your home/work environment clean. And although they’re not yet mandated in most places, wearing a mask is recommended and a really good idea when you’re indoors and can’t physically distance yourself from others.

    All of these things will help maintain good health and avoid catching (or spreading) any nasties.

    Pillar 7. Rational and responsible use of products, services, diagnostics and medicines

    Another fun one! 😁 Although the title doesn’t roll off the tongue, this is an important pillar.

    ISF calls these self-care products and services the ‘tools’ of self‐care, as they support health awareness and healthy practices.

    They include medicines (both prescription and over-the-counter), aids and equipment (e.g. TENS machine, heat or cold pack, walking stick), health services (e.g. physiotherapy, massage therapy), wellness services (e.g. exercise classes, weight loss groups), and complementary therapies.

    ISF also says that the use of these tools should be ‘rational and responsible’. That means only using safe and effective products and services.

    Contact our free national Helpline

    Call our nurses if you have questions about managing your pain, musculoskeletal condition, treatment options, mental health issues, or accessing services. They’re available Monday to Thursday between 9am-5pm on 1800 263 265; email (helpline@muscha.org) or via Messenger.

    More to explore

    References

    (1) Self-care interventions for health, World Health Organization.
    (2) Health literacy, Australian Commission on Safety and Quality in Health Care

    CONTINUE READING

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