Health Information - Musculoskeletal Health Australia (MHA)

27/May/2018

A book by people like you

Chronic pain is a common and complex problem that affects 1 in 5 Australians.

It’s exhausting, a bit tricky and hard to know where to start.

Fortunately, with our book Managing your pain: An A-Z guide you can start anywhere!

Medications, sleep, laughter, fatigue, breathing. Think of it as a ‘choose your own adventure’ to getting on top of your pain.

The book emphasises practical strategies tried and tested by people like you – consumers living with musculoskeletal conditions. There are also a bunch of quotes and useful insights to keep it real.

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We also have a helpful kids pain book called The worst pain in the world. It’s beautifully illustrated and loaded with practical advice for children living with pain (not just those with arthritis). It also gives kids who don’t live with pain an understanding of what their friends or family are going through.

Lisa Bywaters

27/May/2018

Do you get enough calcium and vitamin D? Along with regular exercise, they’re important for bone health.

Calcium

Almost every cell in your body uses calcium in some way.

Most of the calcium is stored in your bones. They act as your calcium bank. You need to make regular ‘deposits’ to cover the ‘withdrawals’. The rest is found in your blood and body fluids.

If you don’t have enough calcium in your diet to maintain adequate levels in the blood, then your body withdraws calcium from your bones. If calcium is constantly taken from your bones, they’ll become weaker over time.

For adults the amount of calcium required each day is between 1000 – 1300mg – the exact amount depends on your age and gender.

Calcium can be found in lots of foods – including dairy food, oranges, sardines and salmon, almonds, tofu, baked beans, green leafy vegetables.

Calcium is listed on the nutrition panel of packaged foods – so check to see how much is in the foods you buy.

If you can’t get enough calcium in your diet, talk with your doctor about whether a calcium supplement may be necessary.

Vitamin D – the sunshine vitamin

Vitamin D is essential for strong bones for many reasons. It helps increase the absorption of calcium and phosphorous from the small intestine, helps regulate the amount of calcium in your blood and helps strengthen your skeleton. It can also assist with muscle function and reduce your risk of falls.

The main source of vitamin D is sunlight so you need to expose your hands, face and arms to the sun every day. The amount of time you need to do this depends on where you live, the time of the year and the complexion of your skin. Osteoporosis Australia has developed a chart to help you work this out.

In Australia we have high levels of skin cancer, so you also need to make sure you expose your skin to the sun safely. SunSmart has developed an app which will help work out when it’s safe.

Vitamin D can also be found in small quantities in foods such as: fatty fish (salmon, herring, mackerel), liver, eggs and fortified foods such as low fat milks and margarine, but it’s unlikely that you’ll be able to get enough vitamin D through your diet alone.

If you aren’t able to expose your skin to the sun regularly (e.g. you’re a shift worker, you have a condition that makes your skin sensitive to sunlight), you may be deficient in vitamin D. It’s important to discuss this with your doctor. Vitamin D supplements may be needed.

Take action for the health of your bones and find out more about calcium, vitamin D and osteoporosis.

Contact our MSK Help Line on 1800 263 265 and speak with a nurse or our trained volunteers for information.

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

25/Sep/2017

There’s nothing like this time of the year. It’s getting lighter and brighter. The weather is warming up and you can almost smell spring in the air! You just want to get out and about.

If your exercise routine has been hibernating over winter, spring is the perfect time to brush it off, get back into the swing of things, and get moving. It’s also a great time to add something new to your exercise regime.

Take a hike – walking is a great exercise that’s suitable for most people. You can adapt it to your specific needs and interests – e.g. a walk through your neighbourhood, Nordic walking (using special poles and technique that work your upper body), or walking in the bush and enjoying the smells and sights around you. If you find it difficult to find time to exercise, try breaking your walks up into smaller increments. If you can start with a 10 minute walk a few times during the day, it all adds up, and before you know it you’ve done 30 minutes of walking by the end of your day! Make sure you wear comfortable clothing and appropriate shoes for walking.

Makes some waves in the water – water exercise is a gentle, soothing form of exercise. The water supports your body and the resistance provided by moving through water boosts muscle strength and endurance. The types of water exercise you can choose include: hydrotherapy (offered by physios as one-on-one sessions for individuals or in small groups), gentle water exercise classes at your local fitness or recreation centres or swimming laps at your local pool.

Try tai chi – it’s a low-impact, slow-motion exercise, with gentle movements. When doing tai chi, your muscles are relaxed rather than tensed, and your joints are not fully extended or bent. You can learn tai chi from books and DVDs, however most people find it easier to learn from a qualified instructor. Books and DVDs are useful to help you practise between classes.

Hit the dance floor – dancing is a fun, social form of exercise. It’s also a great way to meet new people. There are so many different styles of dancing you can try, from Latin to hip hop to ballroom to belly dancing to just shaking it all about your lounge room when a great song comes on the radio! Make sure you’re wearing shoes that are appropriate for the style of dancing you’re doing, start slowly, learn good technique and have a wonderful time!

Get on your bike – and get your blood pumping. Riding a bike can give you a good cardio workout, which’ll help improve the health of your heart and lungs (cardiovascular system). Cycling can also help improve your stamina, manage your weight and reduce your risk of developing other health problems (e.g. diabetes).

Practise Pilates – the slow, controlled movements of Pilates can help you improve your flexibility and strength. Ensure you see a qualified instructor who can teach you how to perform each exercise correctly and safely.

The important thing when you’re looking to start exercising or reinvigorate an exercise program is to find something you enjoy doing. You’re more likely to continue doing it, and reap all the health and social benefits that come from regular exercise. Exercise with your friends, join a team and just get out and move. And don’t forget to keep your doctor informed about what you’re doing.

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