Health Information - Musculoskeletal Health Australia (MHA)

09/Jul/2025

Living with a musculoskeletal condition often means managing ongoing pain, fatigue, and emotional challenges. In those tough moments, it’s natural to want to retreat and rest, but it’s also where self-care becomes most important.

The World Health Organization 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.” Self-care is about taking intentional steps to support your physical, mental, and emotional wellbeing. For people living with musculoskeletal conditions, this means learning what works best for your body and giving yourself the time, space, and support to do it.

Self-care is empowering. It allows you to take an active role in managing your symptoms and improving your quality of life. Promoting self-care means equipping people with the tools, knowledge, and confidence to make informed decisions about their health. 

Why does self-care matter? 

Daily symptom management: Practices such as gentle exercise, stretching, rest, and heat/cold therapy can help manage day-to-day symptoms, reduce flare-ups, and increase mobility. 
Staying active and informed: Even small movements can make a difference – consider chair-based exercise as a starting point. Being empowered to understand your condition, and recognising which therapies or activities help, encourages consistent self-care practices and long-term health benefits. 
Nutrition and energy: Eating well supports joint and bone health, reduces inflammation, and improves overall energy levels. Staying hydrated, choosing nourishing foods, and listening to your body are simple but essential acts of self-care.
Mental health and emotional resilience: Living with chronic pain can impact your mood, motivation, and relationships. Self-care also means taking time for mental wellbeing, whether that’s through mindfulness, relaxation, peer support, or connecting with others who understand your experience. Feeling confident in your ability to manage your health can help reduce feelings of stress, helplessness, or frustration.

To support this, Musculoskeletal Health Australia (MHA) has developed a range of tailored self-care plans for specific musculoskeletal conditions. These plans are aligned with the International Self-Care Foundation’s Seven Pillars of self-care. 

The MHA Self-Care Plans provide practical guidance and condition-specific advice to help you better understand, manage your condition, and live well.   

Self-care plans available on the MHA website include: 

Axial Spondyloarthritis (axSpA) 
Back Pain

Juvenile Idiopathic Arthritis

Osteoarthritis

Psoriatic Arthritis (PsA)

Rheumatoid Arthritis

Self-care is more than a routine; it’s a mindset. Embracing it fosters resilience, confidence, and a greater sense of control. By making space for your physical and emotional wellbeing, you’re taking powerful steps toward living your best possible life whilst managing your musculoskeletal health. And remember self-care is not selfish, it’s essential.

More to explore

45 simple self-care practices for a healthy mind, body, and soul

Tiny Buddha

Developing a self-care plan

This information was developed for mental health professionals, however there are a lot of useful resources that are helpful for anyone wanting to learn more about self-care.

ReachOut

Does your self-care plan need some TLC?

Musculoskeletal Australia

Self-Care Starter Kit ℠

University at Buffalo, School of Social Work

This information was developed for students studying social work, and professionals working in the field, however there are a lot of useful resources that are suitable for anyone wanting to learn more about self-care.

The seven pillars of self-care

International Self-Care Foundation

How and why to practice self-care

Mental Health First Aid USA, National Council for Mental Wellbeing

How to make a self-care checklist that actually works for you

Healthline

References

(1) Self-care interventions for health, World Health Organization.

(2) Health literacy, Australian Commission on Safety and Quality in Health Care

Contact our free national Helpline

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

Musculoskeletal Health Australia

16/Jun/2025

Breakthroughs and Beyond: CAR T therapy in SLE

By Alberta Hoi

For Lani Watson, living with lupus once meant she could barely walk across a room. Diagnosed in 2022, she battled constant fatigue, joint pain, a severe skin rash, and the feeling that her own body was attacking itself. But today, thanks to a ground-breaking treatment, Lani is back playing football and living symptom-free. Her remarkable recovery using CAR T-cell therapy made national headlines – and for good reason.

CAR T therapy, short for Chimeric Antigen Receptor T-cell therapy, is a new and powerful treatment that was originally developed to treat blood cancers. It works by taking a person’s own immune cells and genetically modifying them so they can hunt down and destroy harmful immune cells. Now, researchers are testing whether this same approach can help people with severe autoimmune conditions like lupus.

In lupus, the immune system mistakenly attacks the body’s own tissues, and a type of immune cell called the B cell plays a major role. These B cells produce damaging antibodies and trigger inflammation. The version of CAR T therapy used in Lani’s trial is designed to remove nearly all B cells from the body, even the deep-seated, long-lived ones that are hard to reach with standard treatments. The idea is to give the immune system a kind of “reboot”. After the old B cells are cleared out, new ones gradually return, but they tend to look and behave more like those seen in healthy people.

It’s easy to understand why this approach has sparked so much hope. For patients like Lani, whose disease didn’t respond to regular treatments, CAR T therapy offers real hope. But as researchers involved in these early trials emphasise, it’s not a silver bullet – and it’s not for everyone.

There are several types of CAR T-cell treatments being developed, and each one works a little differently. Before someone can receive this therapy, they need to go through comprehensive assessments, including disease activity scoring, immunological testing, and screening for potential risks. Right now, CAR T therapy for lupus is still experimental and only available through clinical trials

For most people living with lupus, conventional treatments are still the mainstay of care. Medicines like hydroxychloroquine, corticosteroids and immunosuppressants help control flares, protect organs, and improve daily life. These treatments can have side effects, but they are often essential, and they work best when combined with regular check-ups and a strong relationship with your healthcare team.

CAR T therapy is a major medical advance, but it’s also a very intensive process and currently only offered to a select group of patients with severe, hard-to-treat lupus. Even when it works well, long-term monitoring is essential, just like Lani’s 15-year follow-up plan.

The future of lupus treatment is full of promise. But for now, staying connected to your lupus specialist, sticking to your treatment plan, and acting early when symptoms change remain the keys to living well.

Contact our free national Helpline

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

Musculoskeletal Health Australia

16/Jun/2025

Joe recently took a week off work. Mentally and physically, he’d hit a wall, and with his back pain much worse than usual, he knew he needed to step back, take a breath, and reset.

That wasn’t easy for him to do.

Joe felt like he didn’t have the right to feel off. Didn’t most people experience back pain? He told himself he needed to keep a lid on the pain he was feeling — to just push through, do better, try harder. There were people out there working long hours just to make ends meet, dealing with “real” struggles. He had a steady job, a roof over his head, a good family, and solid mates. So, what was his excuse for feeling like he couldn’t cope?

That guilt made things worse. He couldn’t let go of the (ridiculous and outdated) thought that men weren’t supposed to feel this way. He felt selfish for not just ‘pushing through’.

But when Joe finally brought up how he was feeling with his GP and then later his mates, he realised he wasn’t the only one who felt like this.

And just like Joe, a lot of us living with musculoskeletal conditions are running on empty and just trying to keep it together.

So, for anyone out there who needs to hear this, IT’S OKAY.

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

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

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

It’s ok to talk about mental health. Actually, it’s vital that we do. The more we talk about mental health and how we’re feeling, the less stigma will surround it, leading to more people opening up about their mental health and getting help when they need it.

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

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

It’s ok to have an untidy house/car/office. Or for the grass to need mowing. Or for pet hair to cover every surface of your home. Sometimes things get a little untidy as we prioritise our health and wellbeing over making the bed, cleaning the bathroom or putting away the dishes. And that’s ok.

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

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

It’s ok to forgive yourself. We often beat ourselves up for the smallest of mistakes. If you made a mistake – (or are being super-critical of yourself) – look at what you did, learn from it and move on – or talk about it if this is proving difficult. Don’t just keep thinking about it – it’ll only drive you crazy, add to any unease you’re feeling and make you more unhappy.

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

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

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

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

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

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

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

It’s ok to do more of the things that make you feel good. Playing sport, catching up with your mates, picnics with the family, reading a book to your kids…whatever it is that makes you feel good can help you recharge your battery, reset and make you a happier person.

And remember, it’s ok to be you.

Contact our free national Helpline

Crisis support

If this article has raised some issues with you, there is help available. Contact Lifeline Australia on 13 11 14 for 24-hour crisis support and suicide prevention.

More to explore

- Beyond Blue
- Healthy Male
- R U OK?
- Head to Health – Australian Government Department of Health

Musculoskeletal Health Australia

16/Jun/2025

Why gout isn’t a joke

Meet Dave.
He’s 42, plays seniors footy on weekends, works hard during the week, and loves to have the occasional beer with his mates. A few months back, he woke up in the middle of the night with what felt like a red-hot poker stabbing his big toe. At first, he thought he must’ve knocked it at training. But it wasn’t going away. The pain was intense — it was so bad he couldn’t get his shoe on, let alone run onto the field.

Sound familiar?

For Dave — and thousands of men just like him—that burning pain turned out to be gout, a type of arthritis that often strikes in the prime of life. And while your mates might have a few “cures” to offer at training, this Men’s Health Week, it’s time we set the record straight: if you’ve got gout, talk to your GP or a health professional.

What is gout, really?

Gout is a form of arthritis. It’s caused by a buildup of uric acid in the blood, which forms needle-like crystals in the joints. The result? Sudden, gout severe pain, swelling, and redness — often in the big toe, but it can hit ankles, knees, fingers, elbows, or wrists too.

The pain is no joke. It can stop you in your tracks. Putting on socks, walking to the bathroom, or getting through a workday can become near impossible during a flare.

Why men should pay attention

Here’s the kicker — gout hits men harder and earlier than women. It’s most common in men between 30 and 45, often when you’re still feeling invincible. By the time people hit 65, the gender gap narrows, but for some, the damage can already be done.

It’s also easy to ignore. Maybe you think it’s just a footy injury, or something you ate. But repeated flares can lead to permanent joint damage, kidney problems, and serious pain if it’s not managed properly.

The triggers: what sets gout off

Several things can increase your risk of developing gout or triggering a flare:

Carrying extra weight
High blood pressure or heart disease
Drinking too much, particularly beer or spirits
Red meat, organ meats, and shellfish
Sugary drinks (including some “health” drinks high in fructose)
Dehydration
Diuretics (water tablets)
Crash dieting or fasting

Even stress and lack of sleep can play a part.

Spotting a gout flare

Gout can hit suddenly, often at night. You might feel:

A joint that’s hot, red, and swollen
Sharp, intense pain that wakes you up
Shiny or tight skin over the affected area

Getting the right diagnosis

You can’t diagnose gout just by Googling symptoms or taking your mate’s word for it. Your GP is your best mate in this situation. They may:

examine the joint
take a fluid sample to look for uric acid crystals
order blood tests or imaging

There are other conditions that mimic gout—getting the right diagnosis matters.

What helps

Step 1: Deal with the pain
During a flare, your doctor might recommend:

over the counter or prescription medications
rest
ice packs

Step 2: Prevent future attacks
If flares are becoming regular, or if you have kidney issues or uric acid lumps called tophi, you may need daily medication to manage uric acid levels.

What you can do

Managing gout is about much more than just the medicines. You can take real steps to stay on top of it:

Take your meds exactly as prescribed
Stay hydrated
Go easy on the booze
Avoid binge eating or crash dieting
Exercise regularly and lose weight gradually if needed
Use an ice pack during flares
Keep a food diary to spot triggers
See your GP regularly to monitor progress

Important: Diet alone usually isn’t enough. Many men with gout may need medication, even if they eat well.

The worksite wisdom trap

Your mates mean well — at work, at footy, at the pub. They’ll have plenty of advice, from Dad did this to Aunty swears by that. Some of it might help, and some of it mightn’t. But don’t gamble your health on backyard remedies.

Listen to the professionals
Your GP, a rheumatologist, or a dietitian can give you clear, evidence-based advice to help you get back to living pain-free.

The bottom line

Gout can be painful. It can also chip away at your quality of life, affect your work, fitness, and the things you enjoy most—whether that’s chasing the kids around, playing footy, or having a beer with your mates.

But it’s also very treatable.

This Men’s Health Week, don’t brush it off. If something’s not right—swollen joints, pain at night, flares that keep coming back — book that appointment. Take charge.

Because the strongest thing you can do isn’t just pushing through the pain — it’s getting the help you need to live better.

Your future self — and your joints — will thank you.

Webinar: Gout – Your questions answered

It’s not too late to register for tonight’s webinar, “Gout -Your questions answered” with expert presenter Professor Flavia Cicuttini. Register here. A recording of the webinar will be made available after the live session. Please email info@muscha.org to request the link.

Contact our free national Helpline

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

Crisis support

If this article has raised some issues with you, there is help available. Contact Lifeline Australia on 13 11 14 for 24-hour crisis support and suicide prevention.

More to explore

- Beyond Blue
- Healthy Male
- R U OK?
- Head to Health – Australian Government Department of Health

Musculoskeletal Health Australia

15/Jun/2025

Jack Bobridge is sharing his story for Men’s Health Week

Professional cyclist racing on the road — Photo credit: Fanny Schertzer

Hi, I’m Jack. I’m 36 years old, originally from South Australia but now living in WA with my wife and our two amazing kids. I’m an Olympian and former professional cyclist, and these days I’m a bricklayer, small business owner, and someone learning to manage life with rheumatoid arthritis (RA).

If you saw me now – tattooed, outdoorsy, maybe covered in brick dust – you probably wouldn’t guess that not long ago, I was competing at the highest level in cycling. From 2010 to 2016, I raced professionally, living and training across the globe. Representing Australia at the 2008, 2012, and 2016 Olympics was something I’ll never forget – especially as cycling’s been passed down through my family for generations.

Cycling was my life. Every day was about pushing limits, eating clean, recovery, data, and performance. But just after I won the under-23 World Time Trial title, I started to notice something was off. At first, it was small things – stiffness in my elbows, soreness in my knees. But it got worse. Fast. Within weeks, I was in pain every day. I couldn’t explain it. I started seeing doctors, chasing answers. It took 18 months to get a diagnosis: rheumatoid arthritis.

That’s a long time to be in pain without answers. And I was one of the lucky ones – being a professional athlete, I had to get help. A lot of men out there, two-thirds according to the research, would rather push through or wait it out. I get it. We’re taught to tough it out. But let me tell you – RA doesn’t care how tough you are.

Getting diagnosed didn’t mean things got easier straight away. I was put on a medication that made me feel like I had chronic fatigue. I could barely function, let alone race. Eventually, I stopped taking it, and things began to improve. But those years were rough – not just physically, but mentally too.

When your body is your livelihood and it suddenly stops working, it messes with your head. I started drinking to numb the pain – not just in my joints but in my mind. And I can tell you now, alcohol only made things worse. RA and alcohol are not a good mix. It took me a while, but I’ve learned better ways to cope.

These days, my relationship with fitness has changed, too. No more endless hours on the bike. I stick to the gym with lighter weights, movement that keeps my joints strong without breaking me down. I also spend as much time as I can outdoors – scuba diving, boating, camping.

My mental health still needs attention, and that’s okay. I’ve stopped trying to go it alone. I’ve got a great support system in my wife and family. If I could give one piece of advice to men reading this: speak up. It’s not weak. The earlier you ask for help, the sooner you can get on top of things.

RA has also made me rethink my diet and how I live. I’m more conscious of what I put into my body – less acidic foods, more balance. I watch for personal triggers like big weather changes, which I feel often set off my flares. These days, I’m on a different medication, and I use prednisolone when flares hit. It’s not perfect, but it’s manageable.

There’s a big misunderstanding out there that RA is just a bit of joint pain. It’s not. It’s constant, it’s exhausting, and it can take over your life if you let it. But it doesn’t have to define you.

Today, life looks different, but it’s good. My wife and I run a coffee trailer and a bar-caravan for weddings and events. Bricklaying keeps me moving and outdoors, even if it’s a tough gig with RA. And I want to help others – especially young athletes, or any bloke battling musculoskeletal disease, chronic pain and mental health struggles.

If I could talk to my younger self, I’d tell him to take better care and ask for help sooner.

So, during Men’s Health Week, here’s my message to you:

If something doesn’t feel right – pain, swelling, fatigue – don’t wait. Don’t accept “it’s just a virus” or “it’ll pass” as the final word. Keep pushing for answers. Speak up. Get checked.

You’re not alone. And the earlier you act, the better your future will be.

Jack Bobridge is an Olympian, former professional cyclist, father, bricklayer, small business owner, and advocate for men’s health and rheumatoid arthritis awareness.

Contact our free national Helpline

Crisis support

If this article has raised some issues with you, there is help available. Contact Lifeline Australia on 13 11 14 for 24-hour crisis support and suicide prevention.

More to explore

- Beyond Blue
- Healthy Male
- R U OK?
- Head to Health – Australian Government Department of Health

Musculoskeletal Health Australia

15/May/2025

Staying active in winter

Who doesn’t love the idea of winter… cosy evenings on the couch reading a book, lying in bed on a Sunday morning listening to the rain, hearty soups for lunch with yummy bread. The reality, however, can be a different thing entirely.

Trying to stay warm without energy bills skyrocketing. Trying to maintain a healthy weight range when I’m cooking lots of comfort foods. And the big one – keeping up the momentum when it comes to exercising.

It can be tough when it’s cold, dark and wet to brave the elements for a walk. Or to head out to the gym when a perfectly good couch is sitting there all warm and snug.

But we need to exercise. It’s vital in the management of our musculoskeletal conditions, pain levels and weight. Being active every day can result in better quality sleep, and it improves our mood. It also helps us manage other health conditions, and gets us out of the house to connect with others – friends, team mates, gym buddies, and even other people walking their dog in the park.

Knowing all of that doesn’t make it easy, though, so here are some strategies to help you get out there:

Dress the part

Your warm-weather exercise gear may not cut it when it comes to exercising in winter. You need to think layers. The clothes closest to your skin should draw moisture away from the skin (known as wicking) so that your skin doesn’t stay damp. It should also dry quickly. Look on the labels for mention of wicking or polypropylene, not cotton.

You might benefit from adding an insulating layer of fleece or wool to keep you warm. Finally, add a layer that will resist wind and rain. The beauty of layers is that you can take them off and put them back on if/when you need to. Choose bright colours so you’ll be seen even on the dullest, greyest days, through the fog and rain.

Next, you need to wear appropriate socks and footwear for the activity you’re doing – hiking boots, running shoes, walking shoes, gym shoes – they’re often not interchangeable.

It’s preferable for the shoes you’ll be wearing outdoors to be waterproof or dry quickly. And make sure they have good traction – it can get very slippery out there! If you’ve got old shoes from last winter, check the soles to ensure they’re still ok.

It’s also a good idea to wear sock liners when hiking to wick moisture away from the skin and prevent blisters.

Finally, protect your extremities. Wear gloves (this is a must if you have Raynaud’s), a hat that covers your ears, sunglasses and sunscreen. Even in winter, your skin can be damaged by the sun’s rays.

Depending on your activity, don’t forget to take a lightweight backpack or bag for your water bottle and to store any of the layers you remove.

One last thing – have a warm shower and get changed out of wet, damp clothes as soon as you get home, so you don’t become chilled. This can very quickly cause tense muscles, leading to pain. And no one wants that!

Stretch it out

Don’t just rush out the door if you’re in a hurry to get your exercise over and done with. Take time to warm up your muscles and loosen up. Especially if you’re already feeling stiff. This can help prevent muscle strain and pain.

Be careful of surfaces

Slips, trips and falls are enemies of anyone with a musculoskeletal condition. So we need to take care out there. Uneven surfaces, wet leaves or mud on footpaths and trails, slick tiles at the shopping centre or gym – they can all be treacherous. So be aware of the surfaces you’re walking, running, skipping or jumping on, and take care.

Choose activities you enjoy

It’s much easier to be active, whatever the weather, if you’re doing something you enjoy.

And mix it up

Trying new activities is fun and challenging at the same time. And who knows? You may discover a new activity that you love. There’s so much out there to try:

bushwalking
chair based exercise
rock climbing
dancing
Frisbee/football in the park with the kids/dog/friends
kayaking
joining a sports team – e.g. basketball, netball, footy, calisthenics
golf
gardening
yoga
swimming/water aerobics
boxing
cycling
skiing
trampolining.

The sky’s the limit!

Check with the Bureau of Meteorology

Before you head out, check with BOM to find out the weather forecast. And don’t forget to check the rain radar. That’ll help you dress appropriately and may also affect your timing. If you like walking in the rain, you may decide to head out regardless. But if you’re not a fan, the radar will give you an idea of when to go (don’t forget your umbrella – just in case ☔).

Exercise indoors

If you’re not a fan of exercising in cold and wet weather, there are lots of ways you can exercise indoors. Join a gym, follow exercise classes online in the comfort of your lounge, do laps around your shopping centre, dance in your lounge room, jump rope, use a hula hoop, chase the kids, hit the indoor swimming pool, clean the house. There are many options for being active indoors.

Play some tunes…

Or podcasts to keep you motivated. Listening to upbeat, fast-paced music will help you move at a quicker pace, giving you a better workout. And podcasts can capture your attention and help you keep going. Especially if you’re hooked, and you’re bingeing one! Then it’s a matter of making sure you don’t overdo it.

Drink water

Even though you may not be sweating as much as you would be on a hot day, your body is still losing water through your sweat and breathing. Take a water bottle with you and drink when you need to.

Set yourself a goal

If you’re still finding it hard to get motivated, set yourself a goal. It may be something like losing a certain amount of weight, being able to walk a certain distance without being out of breath or taking part in a fun event. Choose something that matters to you, and make sure it’s a SMART goal – that is, it’s Specific, Measureable, Achievable, Realistic and has a Timeframe. Read more about goal setting.

Reward yourself

When you’ve committed to exercising and you’re actually doing it, congratulate yourself. It’s no small thing! Especially when it’s not only cold and miserable out, but you live with a chronic, often painful condition. So treat yourself. Give yourself a massage, have a warm bath or soak your feet, see a movie you’ve been wanting to see. Choose something that makes you feel good, and be proud of your achievements.

Contact our free national Helpline

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

More to explore

7 winter workout tips
Exercise and Sports Science Australia
How to get motivated to exercise in winter
CSIRO
The keys to staying motivated to exercise through winter
ABC Everyday

Musculoskeletal Health Australia

13/May/2025

Written by: Jenny Koadlow, Senior Psychologist and Makakhiwe Masuku, Placement Student (Masters in Psychotherapy)

Musculoskeletal conditions affect 20–30% of people in Australia, with prevalence increasing due to social and environmental factors (e.g. sedentary lifestyle). Conditions such as osteoarthritis, low back pain, fibromyalgia and psychological distress are strongly interconnected, often occurring concurrently. Furthermore, musculoskeletal pain (MSKP) in combination with reduced physical function is associated with increased risk of mental health issues, such as depression and anxiety.

Research shows that people with MSKP, such as lower back pain, frequently experience higher rates of depression, anxiety, fatigue, and sleep disturbances. Likewise, pre-existing mental health issues can increase the likelihood or severity of MKSP, emphasising the need for integrated collaborative care.

Several factors drive the interplay between chronic pain and psychological distress.

MSKP can lead to functional limitations, with individuals often engaging in avoidance behaviours that reduce movement and activity. This can contribute to feelings of helplessness, grief, and anxiety. Thoughts like “If I do this, I might experience more pain than I can handle”, or “It might never go away, I miss how things used to be” are common, reflecting the emotional toll MSKP has on a person.

Furthermore, loss of function is related to social withdrawal, limited work and social engagement, contributing to feelings of loneliness, loss of identity, and mood disorders. Chronic psychological stress is another key factor, as it can induce muscle tension through the release of cortisol and other stress hormones, intensifying discomfort and worsening MSKP over time. Additionally, mental health conditions like depression can alter pain perception, often increasing pain sensitivity. This can result in seeking comfort through unhealthy behaviours, such as poor diet and substance use, further adding to chronic pain and mental distress, hindering the recovery process.

MSKP should never be treated in isolation from mental health. Acknowledging the interconnected nature of pain and psychological wellbeing leads to better care, improved function, and enhanced quality of life.

Below are some recommendations:

Multidisciplinary Care
Effective management involves collaboration amongst general practitioners, mental health professionals, and pain specialists. Cognitive Behavioural Therapy (CBT) is particularly helpful in addressing maladaptive pain beliefs and building psychological/ behavioural resilience/ capacity.
Routine Psychosocial Assessment
Screening for depression, anxiety, and social stressors should be standard in MSKP care. Interventions that improve workplace accommodations and promote social support can reduce these risks. For example – reduced workload, positive work and learning relationships to reduce stress.
Lifestyle Interventions
Encouraging physical activity, good nutrition, sleep hygiene, and mindfulness practices supports both emotional and physical healing. It’s useful to introduce at least a 10-minute daily walk, or other form of exercise, stretching before bed and practising mindfulness (journaling, relaxation and/or breathing exercises).

It is important to remember that you are not alone, and that supports are available to you, such as contacting your GP to seek a referral to mental health supports in your area.

References:

For more information and to learn more

Independence Australia’s Psychology and Counselling Service – for more information, email psychology@iagroup.org.au to enquire about their bulk-billing psychologists.
Call Musculoskeletal Health Australia’s B.A.M. Helpline [Back pain | Arthritis | Musculoskeletal conditions] and speak to our friendly team on 1800 263 265 or email helpline@muscha.org
Learn more about the Biopsychosocial Model

Musculoskeletal Health Australia

07/May/2025

Have you noticed how much more fun and rewarding exercising is when you do it with others? Whether with family or friends, in a team or a class, in person or online, exercising together has many benefits.

It motivates you.
It’s much easier to hit snooze and roll over in bed if you’d planned to go for an early morning walk on your own. But if you’re meeting a friend for a walk or a workout, knowing that they’re waiting for you can give you the push you need to get up and pull on your workout gear. If you’ve paid for a class or gym membership, or you are part of a team, the same goes. You don’t want to waste your money or let the team down.

It’s a way to connect with others.
Exercising together is a way to spend quality time with people who are important to us or share our interests. It’s also a great way to meet new people. And this interaction often extends beyond the gym, sports field or walking trail with a coffee or shared meal after your workout.

It provides support and encouragement.
This is particularly important when feeling tired and sore, because we know exercise (at a reduced intensity) can help us manage these symptoms. An exercise buddy can encourage you to start exercising or to keep going.

It can challenge you to push yourself harder.
When you are exercising with others, especially if you are similarly matched in terms of fitness levels, you’re more likely to push harder and spur each other on to increase the intensity of your exercise routine. Progressive workouts provide the best health outcomes over time.

Fitness leaders provide structure and form.
Exercising with a qualified instructor – in person or online – helps ensure your workout has structure. That can include a warmup, workout and a cool down. The instructor can also make sure you are doing the exercises correctly so you get the most benefit, while helping to ensure that you don’t injure yourself.

It’s fun and makes you feel good!
When you exercise, your body releases chemicals such as endorphins, serotonin and dopamine into your bloodstream. They’re sometimes called ‘feel-good’ chemicals because they boost your mood and make you feel good. They also interact with receptors in your brain and ‘turn down the volume’ on your pain system. Combine that with the company of your bestie, kids or partner, and it can be a fun time for everyone.

Finding an exercise class, group or centre that suits you

OK, so you’re motivated and want to join an exercise group. How do you find one that suits you?

There are lots of free exercise apps, YouTube channels and websites with free online exercise programs. These can be especially helpful when you need or prefer to exercise from home. You can read more about what to consider when looking at online exercise programs in this article.
MHA has a free chair-based video workout series designed to help you build strength, endurance and confidence. It is an inclusive and accessible form of exercise for everyone with a workout for every fitness level.
Neighbourhood houses and community centres are ideal starting points to find options for exercise close to you. Visit the Australian Neighbourhood Houses and Centres Association Members page to find your state or territory’s website, where you can then search for local houses or centres and find exercise programs they offer.
Local councils are also a good source of information about exercise programs. Go to your local council’s website and search ‘exercise classes’ to see what they offer.
Some larger gyms and physio centres have heated indoor swimming pools where you can swim laps or join a warm water exercise class. You can also search online for classes held at community swimming centres.
Walking groups are a fun way to get active, meet new people and socialise. The Heart Foundation has over 1200 walking groups around Australia, you can search for one close to you here.
parkruns are free, weekly community events are held all around the world with 5km walks and runs in parks and open spaces on Saturday mornings. Everyone is welcome, there are no time limits, and no one finishes last!
AUSactive has an online directory of personal trainers and businesses. If you’re looking for an exercise class in your area, select Find a Business, click on Group exercise classes and type in your suburb. It’s that simple!

Contact our free B.A.M. Helpline

If you have questions about managing your pain, your musculoskeletal condition, treatment options, mental health issues, telehealth, or accessing services, be sure to call our Helpline weekdays between 9 am to 5 pm on 1800 263 265; email helpline@muscha.org

More to explore

Exercise with a friend Better Health Channel
Group exercise may be even better for you than solo workouts – here’s why The Conversation, December 2020
The World’s Biggest Sit In Get started with chair-based exercise and join in a world record attempt for the largest chair-based exercise class

Musculoskeletal Health Australia

17/Feb/2025

What is social connection and why does it matter?

Written by: Dr Sarah Bonell

When we say social connection, we are talking about feeling close to, and connected with, other people. Feeling socially connected can include feeling satisfied with both the number of people you know and the closeness of your connections with these people. Loneliness is when someone has a lack of social connection. Feeling lonely at one time or another in our lives is normal. Being socially connected is crucial for mental and physical well-being; people who are more socially connected tend to lead happier and healthier lives[i].

How Does Social Connection Relate to Musculoskeletal Health?

Research suggests that people experiencing loneliness tend to have less physical capabilities later in life, such as having worsened balance or trouble walking[ii]. This might be because people who are not as socially connected as they wish are less likely to engage in exercise and are more likely to eat diets high in fat, sugar, and salt[iii], meaning that over time they are more likely to see negative health impacts. On the other hand, we also know that increasing social connection can reduce pain levels, promote independence, and improve physical function for those with musculoskeletal pain[iv].

If we can all be socially connected, we can (1) prevent musculoskeletal health conditions from developing, and (2) reduce experiences of pain once a musculoskeletal condition is already present.

How Is This Relevant to Women?

Recently, Australian media has been focusing attention on the “Male Loneliness Epidemic”[v]. While this work is important, it has also driven people to (incorrectly) believe that women in Australia are more socially connected than men and aren’t at risk for loneliness. Studies suggest that this simply isn’t true.

In their State of The Nation Report, the national Australian organisation Ending Loneliness Together collected loneliness data from over 4000 Australians. They found that Australian men and women are experiencing similar levels of loneliness, and that a concerning 1 in 3 Australians are lonely overall. It is therefore critical that we focus on promoting social connection for all genders, highlighting that women are also experiencing a “Loneliness Epidemic”.

In addition, we know that what promotes social connection can be different for women compared to men. For example, new evidence suggests that living with other people and being in a relationship can protect men from loneliness more so than women[vi][vii]. Conversely, being depressed and/or having reduced mobility are known loneliness risk factors for women but not men[viii]. These gender differences suggest that any social connection advice being broadcast to men may not necessarily be as effective for women. We need to have gender-specific conversations about social connection.

Call to Action!

So what can you do to help you be more socially connected? Connecting is about building positive relationships with the people around us including family, friends, neighbours, colleagues, and our local community. Joining a local community group, a sports club, or a special interest group can be a good place to start. The local newspaper or community centre will have information about what’s going on in your area. If you have reduced mobility, joining an online or over-the-phone group can be a great way to stay connected. You can also try volunteering, which is a great way to meet new people and do something that makes you feel good. Finally, keeping relationships strong with people across different age groups – for example, by playing with your grandchildren or attending an intergenerational play group – is a good way to stay connected.

Look into social prescribing programs.

Social prescribing involves someone linking you to local social activities that you enjoy and that work for your physical capabilities. Social prescribing services combine health and social care to focus on the wellbeing of the whole person, not just their physical health. There are many social prescribing programs available in Australia. For example, Connect Local currently operates for people aged 65+ living in or around Glen Eira, Melbourne. If you are interested in hearing more about Connect Local, contact Dr Sarah Bonell on 0456 495 263.

“Being involved with Connect Local and Social Health has made me think of the lyrics, ‘people who need people, are the luckiest people in the world.’” Joy, a Connect Local participant

See what’s going on in your neighbourhood.

Reach out to your local neighbourhood to establish new connections! For example, you might go ask your local council about local programs or activities or see what’s on at your local Neighbourhood House. Another idea might be to try out going to a Chatty Café, which runs both in-person and online.

References

[i] Social Connectedness – An Overview

[ii] Social Isolation’s Impact on Musculoskeletal Health

[iii] Loneliness, unhealthful dietary behaviors, and physical inactivity

[iv] The effectiveness of peer support interventions for chronic musculoskeletal pain

[v] ABC News

[vi] Gender-specific associations of loneliness

[vii] Researching gender and loneliness differently

[viii] Predictors of loneliness among older women and men

Musculoskeletal Health Australia

12/Feb/2025

Saturday, March 8 is International Women’s Day. The day is an opportunity to celebrate the achievements and contributions of women around the world. It’s also an important time to shine a light on a health issue that disproportionately affects women globally – musculoskeletal conditions.

Musculoskeletal conditions refer to disorders that affect the bones, muscles, joints, and connective tissues. These include long-term conditions like back pain and problems, osteoarthritis, osteoporosis or osteopenia, fibromyalgia and rheumatoid arthritis. Living with one of these conditions can be debilitating, often negatively impacting mobility and quality of life.

In Australia, musculoskeletal conditions are alarmingly common. According to the 2022 Australian Bureau of Statistics National Health Survey (NHS), approximately 7.3 million people — or 29% of the population — are living with these conditions. The survey also revealed:

4.0 million people (16%) are living with back problems.
3.7 million people (15%) have some form of arthritis.
854,000 people (3.4%) have osteoporosis or osteopenia.

These statistics highlight a significant public health issue. They also highlight that women are impacted in greater numbers by chronic musculoskeletal conditions. Data from the NHS 2022 survey shows that:

Women are five times more likely to be living with osteoporosis than men.
Women are 1.4 times more likely to have arthritis compared to their male counterparts.
Approximately 30.8% of females in Australia are living with a musculoskeletal condition.

The evidence is clear. Musculoskeletal conditions are taking a toll on women’s health.

It’s not just “women of a certain age” who are diagnosed with these conditions and whose lives are significantly impacted. Many well-known women have spoken about how musculoskeletal conditions impact their lives.

Selena Gomez: lupus, an autoimmune disease that can affect the joints.
Venus Williams: Sjögren’s Syndrome, an autoimmune disorder that causes joint pain and inflammation.
Lady Gaga: fibromyalgia, a condition characterised by widespread muscle pain and fatigue.
Gwyneth Paltrow: osteopenia, a condition where bone density is lower than normal, leading to an increased risk of fractures.
Sally Field: osteoporosis, a disease that causes bones to become brittle and fragile.
Caroline Wozniacki: rheumatoid arthritis, a chronic condition that causes pain and inflammation in your joints
Tiffiny Hall: osteoarthritis, a type of arthritis that causes joint pain and stiffness.

By sharing their stories these incredible women are telling the world that chronic musculoskeletal conditions can affect anyone, no matter their fame, wealth, or age — they can impact people from all backgrounds.

Modifiable risk factors

Genetics and age can influence the development of some musculoskeletal conditions, but lifestyle choices can also play a significant role. The 2018 Australian National Health Survey found that 16% of health problems caused by musculoskeletal conditions are linked to modifiable factors, such as habits and lifestyle.

Nutrition and physical activity are two things that can help improve our musculoskeletal health. So, what can YOU do?

On this International Women’s Day, acknowledging the significant impact musculoskeletal conditions have on women’s health and well-being is a priority.

Raising awareness is a crucial first step. Building health literacy, encouraging good nutrition and activity, and shining a spotlight on the importance of good musculoskeletal health is vital if we are to turn the tide on an invisible epidemic impacting millions of women worldwide.

Getting started can be challenging BUT if you set achievable goals— maybe incorporate more movement into your daily routine or focus on nutrition. Begin small and build gradually – every little step counts. Empower yourself, educate yourself and take control of your musculoskeletal health one step at a time.

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Staying active in winter

Dress the part

Stretch it out

Be careful of surfaces

Choose activities you enjoy

And mix it up

Check with the Bureau of Meteorology

Exercise indoors

Play some tunes…

Drink water

Set yourself a goal

Reward yourself

Contact our free national Helpline

More to explore

Written by: Jenny Koadlow, Senior Psychologist and Makakhiwe Masuku, Placement Student (Masters in Psychotherapy)

References:

For more information and to learn more

Have you noticed how much more fun and rewarding exercising is when you do it with others? Whether with family or friends, in a team or a class, in person or online, exercising together has many benefits.

What is social connection and why does it matter?

How Does Social Connection Relate to Musculoskeletal Health?

How Is This Relevant to Women?

Call to Action!

References

Saturday, March 8 is International Women’s Day. The day is an opportunity to celebrate the achievements and contributions of women around the world. It’s also an important time to shine a light on a health issue that disproportionately affects women globally – musculoskeletal conditions.

Useful Links

Key Conditions

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