Blog - Musculoskeletal Health Australia (MHA)

27/May/2018

Essential for life

Did you know that more than half of your body is made up of water?

Water lubricates and cushions your joints, aids digestion, prevents constipation, keeps your temperature normal and helps maintain your blood pressure.

We lose water constantly when we breathe, sweat and go to the toilet, so you need to replace this water. If you don’t, your body can’t work as well as it should. You’ll feel thirsty, and you may experience symptoms like dizziness or light-headedness, tiredness or get a headache.

The amount of water you need each day varies from person to person and from day to day. There’s no ‘one size fits all’.

Things like your age, gender, health and environment will affect how much water you’ll need. You’ll notice that you drink more in warmer weather, and when you’re physically active, compared to the amount you drink when you’re sitting at home on a winter’s night.

Some people find it difficult to drink enough. If that’s you, here are some suggestions to help you get enough water every day:

buy a good quality water bottle and keep it with you at work, in the car, when you’re exercising. Many parks and public places have water refill stations so you can fill your water bottle up when you need to.
count your other drinks (e.g. fruit juice, milk, herbal tea) and some of your foods (e.g. soups and watery foods like celery and melons) as they also add to your daily water intake.
create triggers – e.g. have a glass of water after you use the toilet, or when you walk through the kitchen
jazz it up by adding lemon, ginger or some other flavouring to your water.
set reminders on your phone or computer.
have a glass of water each time you eat. If you’re out for a meal, ask for water for your table.
track your water intake on your fitness tracker or health app.
alcohol and drinks containing caffeine (e.g. coffee, tea, cola) are diuretics, which means they make you go to the toilet more often and lose water through urine, so try to consume these in moderation.
if you’re concerned that you’re not getting enough water, or you’re not sure how much water is right for you, talk with your doctor.

Make drinking enough water an important part of your daily routine. Once you get in the habit, you’ll find it’s something you do automatically, and you’ll feel great!

Lisa Bywaters

26/May/2018

And that’s just what they’ll do

Walking is a great way to exercise. It costs nothing, it’s suitable for most people, and it gets you out and about.

I love walking. I take a quick walk around the block during the day if I can manage it, but I always make sure I get out after I get home from work. I find it’s a fantastic way to relax after a long day at work.

For me the important thing is to get changed and put my walking shoes on as soon as I get home. If I sit down, or get distracted by others, the opportunity disappears.

I grab my MP3 player, put on a podcast or music, and head out. The fresh air, the exercise, and listening to something interesting is a great mood booster.

On the weekend I like to explore new areas, so I hop in the car, pick up a friend, and we walk in a park, the bush, in the CBD, at the beach. This keeps my walks interesting, and I also have the benefit of discovering new places.

If you don’t exercise much, walking might be a good way for you to build up your activity levels – though be sure to talk with your doctor first to get the all-clear. Then start slow.

Try walking 30 minutes a day on most days of the week and you’ll really notice the health benefits. It can help you lose weight, or maintain a healthy weight, it can lift your mood, help you get a good night’s sleep, improve your bone and joint health and increase heart and lung fitness.

If you can’t walk 30 minutes at a time, break the walking up over your day. Three 10 minute walks, six 5 minute walks…it all adds up.

Walking tips

Wear comfortable, appropriate clothing and shoes.
Warm up and cool down to prevent injuries or pain.
Make it social – walk with a friend, your family, kids, the dog.
Listen to music, audio books, podcasts.
Make it a part of your regular routine – go at the same time each day – e.g. after/before work, after lunch.
Explore new places to walk.
Take a water bottle – it can be thirsty work!
Track your walking with a pedometer or fitness activity tracker.
Increase the distance of your walks and intensity of your walks over time.
Take your walk inside if it’s raining or a hot day – walk in a shopping centre, around the office, around your house.
Join a walking or bushwalking group.

So what are you waiting for? Grab your walking shoes and get out there!

Lisa Bywaters

26/May/2018

Make your life easier with aids, equipment and other gadgets

Do you find that at times you struggle with everyday tasks?

When you have a musculoskeletal condition, simple things like pulling on your shoes, opening jars, combing your hair or sitting for long periods can sometimes become difficult and painful.

The good news is there are a variety of aids, gadgets and other equipment available to help you manage. They can also help reduce stress on your muscles and joints, save energy, prevent fatigue and basically make your life easier.

There are gadgets that can help you with everything from cooking, cleaning, getting dressed, driving, gardening, using technology and working.

Some things – e.g. kitchen utensils or gardening tools with thick handles that are easier to hold– can be found in many of the stores we already shop at.

Other items need to be bought from specialty stores or pharmacies. Or you may be able to modify objects that you already own – e.g. if you have sore hands, foam tubing can be used to create an easier grip on your pens.

Because there are so many options, it’s helpful to speak with an occupational therapist (OT) to get specific information and advice.

OTs work in the public and private sectors. You can access them through public and private hospitals, community health centres, independent living centres and private practice.

As well as helping you with aids and equipment, OTs can help you learn better ways to do everyday activities to help you:

protect your joints
reduce the pain caused by doing certain activities
save energy.

They can also provide advice about pacing your day and activities so you can achieve a balance between activity and rest.

The important thing to keep in mind is that there are many aids and gadgets available that can make your life easier. You don’t have to struggle.

Talk with an OT today.

You can also contact our National Arthritis and Back Pain+ Help Line on 1800 263 265 and speak with a nurse for information about living well with a musculoskeletal condition. We’re here to help!

Lisa Bywaters

26/May/2018

And calm that inner voice

We all talk to ourselves.

From the time you wake up to the time you go to bed, that voice inside your head can influence how you feel, how you act and how you manage your pain.

This self-talk can be helpful and positive – ‘it’s a beautiful day and a gentle walk in the park will help me loosen up after sitting all day’; or negative and unhelpful – ‘everything hurts and if I go for a walk it’ll make things worse’.

Negative self-talk can affect how you see yourself, your life and your future. It’s that pessimistic, critical voice that focuses on the bad.

When you hear yourself say something negative ask yourself:

Am I keeping things in perspective?
What can I do to change the thing I’m feeling negative about?

Try and turn the negative around and put a positive and optimistic spin on it. It can be difficult, but it’s definitely worth the effort.

For example:

Negative – I’ve tried everything for my pain and nothing works
Positive – Mindfulness seemed to help a bit, I should give it another go and practise more often.

Tips

Stick post-it notes around you with positive, upbeat messages – e.g. ‘I look great today!’; ‘I control my pain, it doesn’t control me’; ’I enjoy exercise and it makes me feel good’.

If you wouldn’t say it to another person, don’t say it to yourself. We’re often kinder and have better perspective when we’re thinking of others.

Surround yourself with positive, happy people. If you have friends or acquaintances who are constantly negative or critical, that can affect how you feel. Talk with them about how their attitude makes you feel, or limit the time you spend with them.

Seek professional help if you’re struggling. Make an appointment to see a psychologist or counsellor. They can give you some strategies and tools to help.

By taking control of the negative voice in your head, and practising positive self-talk, you’ll feel much more upbeat, happy and feel like you can take on the world!

So grab some post-it notes, a pen, and start writing some encouraging and positive messages.

Lisa Bywaters

26/May/2018

It really does.

When you live with persistent pain, it can sometimes feel like the world is flying by while you stay still…grappling with pain, anger, anxiety and frustration.

It’s important to acknowledge these feelings, and not ignore them or keep them bottled up. Talking honestly and openly with a family member, a close friend, or a health professional can help you move past this moment and get back to doing the things that you want to do.

But it’s not always easy.

There are often stumbling blocks and hurdles and barriers that get in your way. You’ll have your ups and downs, and sometimes you need to work really hard to keep moving. But the rewards are there.

Remember you don’t have to do it by yourself.

Apart from family, friends or a professional, consider getting in touch with a support group. They often meet in person, in local halls, cafes or someone’s home.

Or if that’s not for you, go online. There are so many forums available through websites and social media for you to get support, and in return provide it to others. There’s really nothing more valuable than connecting with others who know exactly how you feel, because they’re going through the same thing.

So reach out today. Talk with someone about how you feel. It’s ok, and it’s healthy to get it out in the open so you can deal with it. If you need help finding a group, contact us and we can help you find one.

“I’ve been helped by acts of kindness from strangers. That’s why we’re here, after all, to help others.” Carol Burnett

Lisa Bywaters

26/May/2018

Have you had a massage lately? We often think of them as an indulgence, or something we get every now and again as a treat. However many people find that regular massages really helps them manage their pain.

Massage is a hands-on therapy that involves rubbing and manipulating the soft tissues of your body, especially your muscles. It can improve blood circulation, ease muscle tension and help you feel more relaxed. A massage can also help relieve stress and help you sleep.

You can relieve many of your own muscular aches and tension by giving yourself a massage. You may even find that you do it unconsciously – when you’re sitting at the computer and you rub your neck, when you have a headache and you gently rub your temples, or when you’re applying a heat rub to your sore knee.

Self-massage tips

Warm up first – ease some of your muscle tension with a warm shower or applying a heat pack (warm not hot) to the painful area.

Use smooth, firm strokes. You’ll feel the difference between strokes that are relieving muscle tension, and those that are adding to it. Adjust the pressure, from hard to gentle, based on your pain.

Add some massage oil (or lotion) – it can help your hands move smoothly over the skin, however, they aren’t essential; it’s a personal choice.

Use massage aids – you can use a foam roller, massage balls or other massage aids; e.g. use a tennis ball or a golf ball to massage the soles of the feet. Simply place the ball on the floor, place your bare foot on top of it and gently roll the ball along the length of your foot. If you’re unsteady on your feet, sit down while you do this. You can also use the shower to provide a massage, especially on your neck, shoulders and back.

Do it regularly – to prevent muscle pain and tension building up.

See a qualified massage therapist –they’ve been trained to know how your body works, how to relieve muscle tension and how to help relieve your pain. They can also get to the hard to reach places, and give you tips and advice on your self-massage techniques.

Massage is a fantastic and simple way to relieve muscle aches and pains. And when you give yourself a massage, you can do it almost anywhere, and it’s free! Try it next time you feel tense and sore.

Lisa Bywaters

26/May/2018

Do you find yourself in your doctor’s office, trying to accurately answer questions about how you’ve been since your last visit? How you’ve been sleeping, how your symptoms have been, how often you’ve been exercising, or how many flares you’ve had?

When you try to remember, it’s very easy to get things wrong. Our memories aren’t always reliable, and can be influenced by many other factors including our emotions.

So to ensure you provide your doctor with an accurate reflection of how you’ve been between visits – so that your treatment plan is based on facts, not guesses or assumptions – keeping a record can be extremely useful. It’s a real-time record of how you’re going and will help you and your healthcare team track your progress.

Record any changes in your condition, the effectiveness of medications you’re taking, how you feel physically and mentally, and your pain and fatigue levels. You can record just the basic information – e.g. your daily pain levels and any medications you take.

Or you can add more information so that the picture is more complete – e.g. you might also record your diet and exercise program, your daily activities, as well as the quality of your sleep. It’s up to you.

Keeping a record helps you see the big picture – which can sometimes be hard to see when you go by memory alone.

To get started, you can use an ordinary notebook to write this information down or there are many apps and templates you can download and use.

So grab a notebook and start your own health record. Or visit the App Store or Google Play and download an app.

And next time you visit your doctor you’ll have an accurate record of how you’ve really been.

Lisa Bywaters

21/Jan/2018

The final instalment of our staff summer reading suggestions.

Enjoy the mix of fiction and non-fiction, and hopefully you’re inspired to read something new, different and exciting.

And finally, in the words of Voltaire “Let us read, and let us dance; these two amusements will never do any harm to the world.” Enjoy!!

One Hundred Years of Solitude – Gabriel Garcia-Marquez
This is Latin American magical realism at its finest and my favourite book. It’s absurd, funny, poetic and haunting.

National Geographic Rarely Seen: Photographs of the Extraordinary
I love a good photo book, and Nat Geo probably does it the best. Every page you turn you marvel and wonder at the extraordinary things to be found in our world. Stunning.

When Breath Becomes Air – Paul Kalanithi
This autobiography is by a 37 year old neurosurgeon, dying from stage 4 lung cancer. In his book, he reflects on life – what it means to live a meaningful life and what makes life worth living. It’s a hard book to read at times, but extremely moving. Have a box of tissues nearby when you read this one.

1666: Plague, War and Hellfire – Rebecca Rideal
If you lived in England in 1666, yikes! You were at risk of contracting the plague, England was at war with the Dutch, and the Great Fire of London devastated the city. But alongside this, some amazing progress was being made in art and science. This historical text is brought to life in vivid detail through the eyes of some of the important people of the time – from Newton to Milton to Wren. It’s a fascinating read.

Working Class Boy and Working Class Man – Jimmy Barnes
Jimmy Barnes is one of Australia’s most enduring music legends. With his first book he explores his childhood – and I’m amazed he lived through the violence, drugs and excess to become a force in the music industry. I’m halfway through his second book, and it’s as gripping as the first. I love the insight these honest and gritty books give us about Barnesy.

Quick & Easy 5-Ingredient Food – Jamie Oliver
Our last book is a little different, in that it’s a cookbook. However several of our staff recommended it for our summer reading list. And really, summer is the time when many of us have a little extra time to have fun and experiment in the kitchen. In typical Jamie style, the recipes are easy to follow and delicious. And by using 5 key ingredients, as well as staples from your cupboard, it’s cooking that many of us can do…no muss, no fuss.

Lisa Bywaters

10/Jan/2018

Our staff love to read, so we had to make this a 3-parter. There were just too many books!

If any of these books have tickled your fancy, go out and grab a copy from your local bookstore, from the library, from a friend or download a copy onto a mobile device. Also check out your local op shop – it’s amazing what books you can find there.

Finally, if you love the sound of these books, but you aren’t much of a reader, check out subscription audio book services such as Audible, or the audio book collection at your library.

Goldfinch – Donna Tart
I loved it. Couldn’t put in down. Fabulous characters and you can’t wait to see what happens to them. It’s amazing story told through a young teenage boys eyes as he comes to terms with a life changing event centred around a classic art piece in the back drop of the underworld art trade – never cried so much as I did with this book.

What If?: Serious Scientific Answers to Absurd Hypothetical Questions – Randall Munroe
If you love the absurd, with some maths and physics thrown in, you’ll enjoy this book a lot. The author answers strange, wacky and wonderful hypothetical questions he’s sent by his readers. So if you’ve ever wondered ‘if the moon would change colour if every person on Earth aimed a laser pointer at it?’ or ‘what would it be like if you travelled in time to the same place 1,000 years ago, 10,000 years ago, or forward in time 1,000,000 years?’ The author gives detailed explanations and reasoning. Lots of interesting, nerdy fun.

Tex – Tex Perkins
Aussie bad boy of rock Tex Perkins – front man of Beasts of Bourbon and The Cruel Sea – writes about the good, the bad and most definitely ugly times of Aussie rock’n’roll. Getting into this book took me back to the days of going to pubs and letting lose to Tex’s gravelly voice as he belted out everything from punk to country.

Fishing for Stars (The Persimmon Tree #2) – Bryce Courtenay
Such an interesting fictional telling of a story about life, love, politics and business across Vanuatu and Australia. Like all Courtenay books it’s at times heavy, at times light-hearted. Thoroughly recommend.

The Savage Detectives – Roberto Bolagno
The way that Bolagno writes, particularly this book, makes me feel alive and in love with life.

Wind up Bird Chronicle and IQ84 – Haruki Murakami
Both of these books are totally out there in terms of story line!

One is about a guy whose wife goes missing and then shuts himself up in a well where he can strangely melt into the walls and end up in other places. The other is about an assassin who takes a wrong turn and finds herself in a parallel universe where there are two moons and strange doppelgangers. All in all, I couldn’t put either of those down.

The Farseer Trilogy – Robin Hobb
Hobb is an amazing fantasy writer. I love the story, the characters and especially her writing style, really rich and engaging. You can escape into these books for hours. These books have heart and she shares life lessons she’s learnt through the characters and the events that happen to them and how they deal with them. This makes them memorable and some of the best fantasy I’ve ever read.

Lisa Bywaters

02/Jan/2018

Summer’s here!!

For many of us, this’s a time to recharge, relax and rest so we’re in the best possible shape to begin the new year. Well, once all the holiday festivities are out of the way!! And what better way to relax than to get caught up in a book?

Our staff have provided brief descriptions of some of their favourite reads. From fiction to non-fiction, fantasy to biography, there’s something here for everyone. Enjoy!

The Snowman (Harry Hole #7) – Jo Nesbo
I’m a big fan of the Jo Nesbo Detective Harry Hole series – and his latest is a ripper, literally. There’s nothing like a chilling Nordic thriller to while away the hot summer days!

Meditation: An In-Depth Guide – Ian Gawler & Paul Bedson
I loved this book because it explains how meditation is used to help heal pain and illness and it’s a practical guide which is great for someone who is a bit overwhelmed by the practice of meditation i.e. ME! A great tool to help you get in touch with your inner peace.

Hitchhikers Guide to the Galaxy – Douglas Adams
This series is an oldie, but such a goodie. Laugh out loud craziness as Arthur Dent, a hapless Englishman, is rescued from Earth seconds before it’s destruction to make way for a galactic freeway.

1491: Revelations of the Americas Before Columbus – Charles C. Mann
1491 is a fascinating and creative non-fiction story, about the exploration of pre-Columbian Americas, and the indigenous people who lived there. It is an enjoyable and captivating read, filled with adventure and insight.

The Dresden Files – Jim Butcher
Love this fantasy book series. What’s not to love about Harry Dresden, a wizard private investigator in modern day Chicago. They’re fun, fast-paced books that’ll have you reaching for the next book in the series in no time.

Books That Changed History: From the Art of War to Anne Frank’s Diary
This is a beautiful book to read. It features over 75 of the world’s most celebrated, rare, and important books – from 3000 BCE to the modern day. Each book is thoroughly explored, with gorgeous photos and insightful text. If you love books, you’ll adore this one.

The Couple Next Door – Shari Lapena
‘You never know what’s happening on the other side of the wall’ I just finished this psychological thriller. Didn’t want it to end.