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If you or someone you care about is living with a musculoskeletal condition like arthritis or back pain, finding a gift that genuinely helps can be challenging. Whether you’re looking for something to bring comfort, relieve pain, or make life a bit easier, there’s a range of thoughtful gifts available that can make a real difference.

We’ve put together a list of five gifts the MHA team loves, that may just work for you!

🎁Heat packs

Heat therapy can be a great way to relax sore muscles and ease discomfort. Microwavable heat packs filled with natural materials can be a great gift that provides targeted relief.

• Why it’s useful: Heat therapy is a well-known remedy for reducing muscle spasms and tension.

🎁Natural pain relief creams

Topical creams with natural ingredients like eucalyptus, menthol, and capsaicin are perfect for providing temporary relief for where it’s needed most.

• Why it’s useful: These creams give quick, localised pain relief and can have fewer potential side effects than some medications, making them a safe option for daily use.

🎁Massage voucher

For many of us, massage can be an ideal, but expensive tool for managing aches, pains and muscular tension associated with having a musculoskeletal condition. This is where the gift of a massage voucher can be a real help.

• Why it’s useful: Massage can improve circulation, ease muscle tension and help you feel more relaxed. A massage can also help relieve stress and help you sleep better. Find an accredited massage therapist

🎁Ice packs

Reusable ice packs can be an excellent gift for anyone dealing with pain or inflammation. Ice packs may reduce swelling and provide temporary relief from muscle and joint discomfort.

• Why it’s useful: Cold therapy helps reduce swelling, numb the area, and temporarily ease pain, especially during flares or after activity.

🎁Mobility aids

For those with arthritis or osteoporosis, mobility aids like walking sticks, frames, knee, wrist and ankle braces can offer a lot of support and make everyday tasks easier. These aids can help improve balance and stability while reducing joint strain.

• Why it’s useful: Mobility aids are key for maintaining independence and making daily activities less painful, helping you stay active and safe.

If you live with a musculoskeletal condition, receiving gifts that offer comfort, and relief can make a big difference. Whether it’s a heat pack, a massage voucher, or a supportive mobility aid, these practical gifts can help in improved quality of life, and ease everyday discomfort.

Feel free to share this list with family and friends who are looking for thoughtful gift ideas — they’ll appreciate knowing what might help you feel more comfortable and supported.

Osteosarcopenia (os-tee-oh-sar-koh-pee-nee-uh) is a term used to describe the combined effects of two common age-related health conditions: osteoporosis (os·​te·​o·​po·​ro·​sis) and sarcopenia (sar·​co·​pe·​nia). Osteoporosis weakens bones, increasing the risk of fractures, while sarcopenia involves the gradual loss of muscle mass, strength, and function. When these two conditions occur together, they worsen each other, leading to a higher risk of disability, falls, and poor health outcomes.

• Osteoporosis: A condition where bones lose strength and density, making them more susceptible to fractures, often without symptoms until a bone breaks. It’s most common in older adults, especially women after menopause.
• Sarcopenia: The gradual loss of muscle mass and strength that happens with age. It makes everyday tasks, like walking or lifting objects, more difficult and reduces mobility and independence.

Why osteoporosis and sarcopenia can occur together:

• Hormonal Changes: as we age, hormone levels drop, affecting both bone density and muscle strength. For example, women’s estrogen levels decrease after menopause, leading to bone loss, while testosterone drops in men, affecting both muscles and bones.
• Inflammation: low-grade inflammation, common in ageing, can damage both bones and muscles, contributing to osteoporosis and sarcopenia.
• Poor nutrition: not getting enough essential nutrients, like protein, calcium, and vitamin D, can harm both bones and muscles.
• Lack of physical activity: insufficient exercise weakens bones and muscles. Weight-bearing and strength exercises are crucial for maintaining both bone and muscle health.
• Impaired mobility: people are more likely to fall and break a bone as muscle strength decreases. After a fracture, reduced mobility accelerates muscle loss, creating a dangerous cycle.

The risk of osteosarcopenia increases with:

• Age: the older we get, the higher the risk
• Gender: women, especially after menopause, are at higher risk, when bone density may decline by up to 3% per year and muscle mass by approximately 0.6% per year
• Genetics: a family history of osteoporosis or sarcopenia increases the likelihood of developing these conditions
• Chronic health conditions: diseases like diabetes, heart disease, and arthritis can contribute to both conditions
• Lifestyle choices: poor diet, lack of exercise, smoking, and excessive alcohol intake are all risk factors.

Osteosarcopenia can lead to:

• Fractures: weakened bones increase the likelihood of fractures, and weak muscles make it harder to recover from falls
• Loss of independence: with decreased muscle strength and weaker bones, people may struggle with daily tasks, leading to a need for assistance
• Disability: over time, loss of bone and muscle strength can limit mobility and make normal activities difficult.

The good news is that osteosarcopenia can be managed with early detection and the right approach. Treatment can include:

• Healthy diet: a diet rich in protein, calcium, and vitamin D is crucial for maintaining bone and muscle health. Supplements may be needed for some people
• Exercise: weight-bearing and strength-training exercises are vital for maintaining bone density and muscle mass, as well as improving balance to prevent falls
• Medications: doctors may recommend treatments for bone strength, such as calcium and vitamin D supplements or stronger osteoporosis medications. While treatments for sarcopenia exist, more research is needed to find optimal solutions.
• Fall prevention: exercises to improve balance, using walking aids if needed, and ensuring the home environment is safe can help reduce the risk of falls
• Team-based care: managing osteosarcopenia often requires a collaborative approach involving doctors, physical therapists, nutritionists, and occupational therapists.

Osteosarcopenia is a growing concern, but its effects can be minimised with proper management. Eating well, staying active, and seeking medical help early are key to maintaining bone and muscle health, which can significantly improve quality of life as we age.

Read more

• Australian Institute for Musculoskeletal Science
• Australian Physiotherapy Association

As our population ages, ensuring healthcare is inclusive, effective, and tailored to the needs of older adults has become more urgent than ever. Musculoskeletal health is one area where ageism—discrimination based on age—can sometimes negatively affect care and outcomes. Common conditions such as arthritis, osteoporosis, and muscle weakness are prevalent among older adults, but they are sometimes dismissed or misunderstood due to stereotypes about ageing. By recognising these challenges and empowering older adults to take an active role in their healthcare, we can create a system that supports everyone’s musculoskeletal health.

The impact of ageism in healthcare

Ageism in healthcare refers to the bias or discrimination older adults may face, leading to low-quality healthcare or the invalidation of genuine health concerns. For musculoskeletal issues, this can mean healthcare providers downplaying symptoms like joint pain or stiffness, labelling them as “normal signs of ageing,” rather than identifying treatable conditions like arthritis or osteoporosis. Sadly, this ageist perspective can sometimes result in a diminished quality of life for many older adults.

While there are many healthcare professionals who do not allow ageism to influence their practice, unfortunately, it’s not always the case. Empowering older people to be well-informed and engaged in their healthcare decisions, increase their health literacy and drive decisions in consultation with their healthcare team are some of the key steps in overcoming the barriers posed by ageism.

Understanding musculoskeletal health and ageing

As we age, our muscles, bones, and joints naturally change. Conditions such as osteoarthritis (OA), osteoporosis, fractures, and sarcopenia (age-related muscle loss) can become more common and may significantly affect independence and mobility. However, many of these conditions are treatable or manageable with proper care.

• Osteoarthritis (OA): A degenerative joint condition that causes pain, stiffness, and reduced mobility.
• Osteoporosis: A condition where bones become brittle and prone to fractures.
• Fractures: Older adults are more vulnerable to fractures, particularly in the hips, spine, and wrists, due to a higher risk of falls.
• Muscle Weakness (Sarcopenia): The gradual loss of muscle mass and strength, which impairs balance and increases the risk of falls.

Although these conditions are common, they are often underestimated or wrongly seen as an inevitable part of getting older. This is where ageism can become a barrier to receiving the appropriate care. By understanding these conditions and advocating for the right treatment, older adults can better manage their health and access the support they need.

How ageism affects musculoskeletal healthcare

• When older adults report symptoms like joint pain or reduced mobility, they may be told its simply part of getting older, leading to delays in diagnosing treatable conditions such as osteoarthritis or osteoporosis. Without intervention, these conditions can cause unnecessary pain and disability. For example, osteoporosis may go undiagnosed until a number of fractures occur, despite the availability of tests and treatments that could prevent disease progression, and prevent or reduce further fractures.

If you’re experiencing musculoskeletal pain or changes in movement, don’t settle for the idea that these symptoms are just part of ageing. Be proactive in asking for a thorough examination and encourage your healthcare provider to consider all possible causes, including treatable conditions.

• Ageism in healthcare not only impacts physical health but can also take a psychological toll. When symptoms are dismissed, it can lead to frustration, a loss of trust in healthcare providers, and a reluctance to seek care in the future. This cycle of under-reporting pain and avoiding treatment may worsen musculoskeletal conditions over time.

If you feel your concerns are being ignored, speak up. This is your health. You are in control and your voice matters in your healthcare journey. Ask for a clear action plan and feel confident in seeking mental health support if you’re experiencing frustration, isolation, or depression due to your physical health challenges. Addressing both your physical and mental health is crucial for your overall well-being.

If you’re an older adult experiencing musculoskeletal pain or changes in your movement, don’t accept these symptoms as “normal ageing.” Be proactive in asking for a thorough evaluation. Ask your healthcare provider to consider all possibilities, including conditions that may be treatable or manageable. If you’re not satisfied with the answer, it’s OK to seek a second opinion. Early diagnosis, and intervention where required, can be the key to managing musculoskeletal conditions successfully.

Advocating for comprehensive care

A holistic approach to musculoskeletal health often involves a team of specialists, including physical therapists, pain management experts, and nutritionists. However, where ageist attitudes exist, referrals to these specialists may be limited, leading to fragmented care.

You are your own greatest advocate. You can request a multidisciplinary care plan that includes specialists. A comprehensive approach can ensure that your musculoskeletal health is managed with a full range of support, including physical therapy, pain management, and lifestyle modifications. Work closely with your healthcare providers to create a personalised treatment plan that reflects your specific values, goals and needs.

Promoting active lifestyles

Regular exercise is one of the most effective ways to combat age-related musculoskeletal decline. Staying active helps strengthen muscles, improve flexibility and balance, reduce pain, and prevent falls. However, some older adults may hesitate to exercise due to misconceptions about its risks or their own abilities.

You can improve your musculoskeletal health through movement. Speak with your healthcare provider, physical therapist, or exercise physiologist to develop an exercise plan that suits your abilities and preferences. Low-impact activities like walking, swimming, and strength training can help you maintain mobility and enhance your quality of life. To start, why not think about chair-based exercise? Musculoskeletal Health Australia has a number of free, online chair-based exercise videos available to help get you started.

Taking charge of your musculoskeletal health

• Be informed: if you encounter ageism in healthcare, knowledge is your strongest ally. Organisations like Musculoskeletal Health Australia and the Victorian Government’s Better Health Channel offer valuable resources on musculoskeletal conditions. If your healthcare provider dismisses your symptoms as a normal part of ageing, don’t hesitate to request a thorough evaluation and inquire about treatment options, including lifestyle changes and self-care interventions.
• Engage in shared decision-making: your healthcare should be a partnership. You are the expert on your own body, and your values, goals and preferences should guide treatment decisions. Don’t be afraid to discuss all available options with your provider, whether they include self-care, pain management, rehabilitation, or surgery if needed. A collaborative approach leads to better health outcomes.
• Consider multidisciplinary care: advocate for referrals to specialists as needed. Whether you see a physical therapist, nutritionist, or pain management expert, a team-based approach to care ensures a more comprehensive treatment plan. You may also want to ask your healthcare provider about a chronic disease management plan, if appropriate.
• Adopt or maintain an active lifestyle: regular physical activity is essential for managing musculoskeletal health. Exercise strengthens bones and muscles, improves flexibility, and enhances balance. Ask your healthcare provider to help you design a fitness routine that suits your individual needs. Even small amounts of regular exercise can provide significant benefits.
• Challenge ageist beliefs: everyone has the right to age with dignity and access quality care, regardless of their age. While ageism may still be present in some areas of society, it’s important not to accept it. By being proactive in your healthcare, speaking up when necessary, and challenging stereotypes about ageing, you can help shift societal attitudes toward older adults.

Your health, your choice

Raising awareness of ageism in healthcare gives older adults the opportunity to reclaim their power and advocate for their health. By understanding how ageism can affect musculoskeletal care, older people can take an active role in shaping their care plans and ensure they receive the respect and treatment they deserve.

Empowerment comes from being informed, proactive, and assertive in your healthcare journey. Take charge of your musculoskeletal health, advocate for yourself, and continue to live an active and fulfilling life.

Further reading

COTA for older Australians

Older Persons Advocacy Network

Action on Disabilities within Ethnic Communities (ADEC) 

Australian Human Rights Commission

With 2024 almost over we’re all a bit worn out. It’s been another busy one, so it’s no surprise that we’re all excited about the Christmas break and are in the mood to indulge in a little festive cheer!

But while we’re gearing up for all the fun, it’s important to remember to take care of ourselves. In the excitement of celebrating, it’s easy to push too hard and end up feeling drained or in pain. So, the team have put together a handy list (yep, we’ve checked it twice) of tips to help you enjoy the season without the stress, aches, or fatigue. Because all we really want for Christmas is time with loved ones and a whole lot of fun.

Brace yourself for the shopping madness

• Dress for comfort. Wear soft, comfy clothes and supportive shoes (and don’t forget your orthotics if you need them). Shopping during the holidays can feel like an extreme sport, so make sure you’re prepared.
• Be kind to yourself: if you’re exhausted after a shopping trip, it’s okay to rest. Recharge as needed.
• Consider wearing a mask and sanitizing your hands, especially in crowded places. COVID is still around, and extra precautions will help you stay safe.
• Use a trolley or shopping buggy, even if you’re only picking up a few items. It will save you from aching muscles and joints.
• Don’t forget your assistive devices like walking aids, braces, or orthotics—they really can make all the difference.
• Take breaks! Don’t push too hard, or you’ll pay for it later.
• Shopping online is a great way to skip the hustle and bustle. You can find pretty much anything with a few clicks. Just double-check shipping details so you don’t miss out on deliveries.
• Support local businesses. Small stores often have unique gifts and products, plus some are struggling to compete with bigger retailers and shopping centres.
• Spread kindness. A little patience and empathy go a long way, especially towards other shoppers and retail staff. We’re all doing our best.

Festive feasting

• Don’t skip meals. You might think it’s a good idea to skip breakfast before a big holiday feast, but it can lead to overeating and discomfort later. Keep your stomach happy with a small meal beforehand.
• Stay hydrated. The heat of the season combined with alcohol or outdoor activities can quickly lead to dehydration. Keep drinking water.
• Prep in advance. Make dishes ahead of time to avoid the last-minute rush on Christmas Eve or Day.
• If you’re hosting, ask guests to bring a dish. It lightens your load and ensures everyone’s dietary needs are covered.
• Take your time. Remember, this is about enjoying each other’s company and savouring the meal.

Buying gifts

• Take a cue from Santa —write your list and check it twice. Knowing exactly what you want will save you time and energy.
• Consider spending less this year. Financially it’s been a tough one for many, and it makes sense to stick to a budget. You don’t want to start the new year with a mountain of debt.
• Get crafty and make your gifts. Whether it’s baked goods, a hand-painted card, or homemade vouchers (like an hour of babysitting or dog walking), it’s the thought that counts.
• Consider a Kris Kringle or Secret Santa exchange. It’s perfect for large groups and saves you time and money.
• Give gift cards or vouchers. These are easy to get online or at the supermarket checkout and a great option for those who are hard to buy for.
• Make a donation in someone’s name. If they don’t need anything, consider giving to their favorite charity.
• When wrapping, skip the hassle of paper and tape and use gift bags instead. Your hands will thank you.

Decorating

• Get the family and friends involved. Turn on the music and make decorating a fun activity.
• Keep it simple. You’ll have to take everything down later, so keep decorations easy and stress-free.
• Save your back by placing decorations on a table or bench, rather than bending over.
• Use a step ladder for high spots, and if you have balance issues, ask someone else to do the top-of-the-tree work.
• Don’t stress over perfection. Holiday decorations should bring joy, not anxiety. A little tinsel here and there is plenty festive.

Hosting gatherings

• Take breaks! Rest when you need to—standing or moving around for too long can take its toll.
• Be mindful of your medications. Some pain meds don’t mix well with alcohol, so check with your doctor or pharmacist first.
• When it comes to cleanup, ask for help. Delegate simple tasks like folding chairs or gathering dirty dishes. And remember—it’s okay to leave some things until tomorrow after a much-needed rest.

Taking care of you

• Manage stress as best you can. The holidays can be overwhelming, but taking a step back when needed can help you avoid flare-ups.
• Pace yourself. Whether you’re hosting or visiting others, spread out your energy to avoid burnout.
• Sleep matters. With so many activities, it’s easy to lose track of your sleep schedule. Take naps or breaks when you can.
• Stay active. Regular exercise is key for managing pain and stress, and it can help balance out some of the holiday indulgences.
• Let music help. Studies show that listening to music can reduce anxiety, ease pain, and lift your mood. So put on your favourite tunes and enjoy the holiday spirit.

From all of us at Musculoskeletal Australia, we wish you a fun, safe, and pain-free festive season!

Need help? Contact our free national Helpline between 9 am–5 pm on weekdays at 1800 263 265, via email (helpline@muscha.org), or through Messenger.