MHA Blogs - Musculoskeletal Health Australia (MHA)

17/Feb/2025

What is social connection and why does it matter?

Written by: Dr Rajna Ogrin

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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Isabella Fitzgibbon

10/Feb/2025

Meet Isabella Fitzgibbon…as an eleven-year-old, Isabella was diagnosed with slipped capital femoral epiphysis (SCFE) of her left hip, a condition where the growth plate in the hip breaks, causing the femur to slip out of place.

As a kid, I never stopped moving. I was always running, climbing, and playing sports with my siblings. But at eleven, while kicking the footy around, I felt a sharp pain in my left leg. I limped home, saw the GP and physio, and was told it was just a muscle strain. But as the pain worsened over six weeks, I was sent for X-rays—and that’s when I got my diagnosis of SCFE.

Due to the blood supply of the femur being compromised, I was rushed to the hospital for surgery, which consisted of bilateral screws to my hips and crutches with no-weight bearing on my left leg for twelve months.

Despite this, sport remained my passion. Thanks to my older brothers, cricket became my game. By eighteen, I’d signed my first professional county cricket contract in Ireland, followed by two seasons in England. But then the pain returned AND my hip started ‘clicking’. Tests revealed severe osteoarthritis, a labral tear, femoroacetabular impingement, and hip dysplasia—all in my left hip. By 22, I was undergoing my third hip surgery.

They say the third time’s a charm. Unfortunately, that wasn’t to be the case. The surgery didn’t work. Within months, the pain and clicking were back. I’ve since seen specialists across Australia and New Zealand, all agreeing that I’ll eventually need a total hip replacement. The catch? You can only have a maximum of three in your lifetime, each lasting around fifteen years. So, for now, I’ve been advised to wait as long as possible and ‘manage’ my pain.

When it became clear I couldn’t keep playing cricket, I pivoted. I completed my Diploma in Sports and Remedial Massage, determined to stay in the game in some way. That led me to my dream job (at the time) —working as a Sports Therapist with the NRL. It was the perfect balance: I still got my professional sports fix, stayed part of a team, and worked closely with athletes. But just two years in, the physical demands of the job took their toll on my hip, and once again I had to step away from doing something I loved.

Whilst sport had always been my passion, I knew I wanted to make a difference. My interest in the health space and my lived experience could be the way that I would achieve this. Currently, I’m studying Health Promotion at Monash University and have joined MHA as a Project Officer, I love being part of the team here. My passion? Advocating for consumers navigating their musculoskeletal journey, raising awareness that these conditions affect people of all ages, and creating opportunities for everyone—no matter their condition—to keep moving.

I’m especially excited about using new and innovative strategies, including social media and AI to build awareness of the work we’re doing at MHA. I can’t wait to share more about the exciting projects we have lined up this year.

If you’d like to share your musculoskeletal story for our newsletter or social media, get to know me better, or join me in a chair-based workout, I’d love to hear from you! Reach out to me at: Isabella.fitzgibbon@muscha.org

Call 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.au) or via Messenger.

Musculoskeletal Health Australia

10/Dec/2024

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.

Musculoskeletal Health Australia

10/Dec/2024

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.

Musculoskeletal Health Australia

25/Nov/2024

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.

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.

Musculoskeletal Health Australia

12/Nov/2024

Travelling can be an incredible adventure, but it can sometimes cause anxiety and stress if you have a chronic condition. When you’re out of your normal routine, it can be impossible to know how you’ll feel each day and how this may affect your trip.

Here are some tips and tricks to help you get the most out of your trip and have a fantastic time.

Plan your trip

Take time to plan your trip carefully. Being proactive before you go away allows you to plan around your condition rather than have your condition disrupt your trip. You know how your condition affects you – using this information when planning will put you in control.

Give yourself plenty of time to pack and complete any tasks or household chores you need to do well before the day you leave.

Rest up. Even though you may be going on a holiday for rest and relaxation, try and get some rest before you leave. That way, you’ll have more energy to do and see what you want when you arrive at your destination.

Make your itinerary realistic. When you’re on holiday, it’s tempting to pack as much as possible into every single day; however, this can often lead to increased pain and fatigue. Plan rest days or less active days and create an itinerary that’s flexible depending on how you feel each day. It’s better to do less and prevent flare-ups than do too much and end up unwell.

Minimise long journeys where possible. Living in Australia, we know long distances are a part of life, whether travelling overseas or within Australia. However, try to avoid packing your itinerary with long plane, train, car, or bus journeys if you can. Make a list of the key sights you want to see, plan your travel around them and be realistic. If you will be travelling for long periods, plan rest stops and consider layovers to make it more achievable.

If you’re travelling by plane or train, ask for an aisle seat and take strolls up and down the aisles. This’ll help reduce stiffness, and muscle and joint pain. You can also do leg and foot stretches and other gentle exercises while seated.

Consider informing the airline of your medical condition. With advance notice, the airline should be able to:

provide you with wheelchair assistance and early boarding, if necessary
have airline personnel carry your luggage for you and/or lift it into the overhead bin
accommodate you with special shuttles and elevator platforms for boarding.

Talk with the transport operators before you leave. Contact the companies before your journey to see what assistance and services they can provide. This goes for all planes, trains, coaches, ships, boats – basically any form of transport operated by someone else. Let them know if you require help and if you have any mobility aids. Have the specifications of your mobility aids handy in case they need this information. Doing this before you go means the operators can be ready for your arrival and save you any potential stress or inconvenience.

Booking accommodation. When choosing your accommodation, always consider walking distance to other services, the number of stairs and the availability and location of lifts. Make sure you can drop your luggage off at your hotel if you arrive early – you don’t want to carry heavy bags any longer than necessary! Consider booking accommodation with a heated pool or spa, so you can exercise or relax in warm water to loosen sore muscles and ease painful joints.

Packing for your trip

Pack light. Packing can be one of the hardest parts of travelling – what to take, what to leave at home – so if in doubt, leave it out. Lifting heavy bags on and off trains, buses and through airports increases your risk of injury and fatigue. When you travel, you also end up carting your luggage around more than you may realise. So packing light is essential. Check out some of the travel websites, articles, and blogs if you need tips and advice on packing.

Use lightweight luggage if you have it. If you’re buying new luggage, think lightweight and durable. Look for luggage with good wheels and handles that allow for easy manoeuvrability. A suitcase you can push rather than pull places the load squarely in front of you and means you don’t have to twist your wrists. If you don’t own lightweight luggage, see if you can borrow some from your family or friends.

Don’t forget to pack any special equipment or aids that help make life more comfortable, such as:

supportive pillows
lightweight hot/cold packs
orthotics, splints or braces.

Consider wearing a mask and using hand sanitiser when you’re on planes, trains and other public transport. Although many of us have gotten out of this habit, COVID is still around. And nothing spoils a holiday faster than getting sick 🤒. Masking and sanitising are the best strategies to reduce your risk of this occurring.

Separate your medicine. Keep your medicine in separate pieces of luggage to ensure you don’t lose it all should a piece of luggage become lost or stolen. Only carry enough medicine that you need for your own personal use. Pack in your hand luggage any medicine you may need access to quickly so you can get to it when needed.

Organise your medicines. Being away from your usual routine can make it easy to forget to take your medicine/s at the appropriate time. If you take medicines every day, consider using a pillbox with separate compartments for each day (but keep the original packaging with you). More information on travelling overseas with medicine and medical devices can be found on the Therapeutic Goods Administration website.

Check size restrictions on luggage and mobility aids with your travel agent, airline or other transport operators.

Medical preparation

Get advice well in advance. Ensure regular blood tests and doctor visits are done before you leave. Discuss any concerns you have about travelling with your doctor (e.g. whether you need to adjust your medicine schedule if travelling to a different time zone).

Talk with your doctor about vaccinations, especially if you’re going overseas. This protects your own health, but also some countries, airlines and cruise lines require proof of certain vaccinations before entering or boarding. The Smart Traveller website has more information about vaccinations and overseas travel. Note: Some vaccines should be avoided if you have an autoimmune condition or take medicines that suppress your immune system. Your doctor or rheumatologist can advise you on this.

Check that your medicines are legal and not restricted or banned where you’re going. You can do this by contacting the relevant consulate or embassy; a list is available on the Smart Traveller website. Carry a letter from your doctor listing your medicines, the dosage and what they’re for, as well as your doctor’s contact details. Keep medicines in their original packaging, or if you’re using a pillbox, keep the packaging with the pillbox.

For more information about medicines and travelling, read Travelling with medications: A guide by the International Association for Medical Assistance to Travellers.

Stock up. Make sure you have enough medicines (for your personal use) to last until you return home. You may not be able to get the same medicines elsewhere – especially if you’re overseas.

Store your biological medicines properly. If you’re taking biological medicines (biologics or biosimilars), they may need to be stored at a specific temperature in a special travel wallet. Seek advice from your rheumatologist and the pharmaceutical company about this. Check with your airline/s to see if they can assist you, for example, with ice for the travel wallet or placing your medicine in the aeroplane’s fridge.
Make sure your container is clearly labelled with your name and contact information, or attach your boarding pass. And make sure you don’t leave your medicine on the plane!

Don’t place your medicines in with your checked luggage. The baggage compartment gets extremely cold while the plane is in flight, and your medicine may freeze and be ruined.

Fridges away from home. Once you’re at your destination, you should be able to use the mini-fridge in your hotel room to store your biologics. You should check that the fridge is adjusted properly to a suitable temperature. Also, in some countries, the power in a hotel room turns off when you leave the room. Ask the hotel staff about this upon arrival.
Contact the pharmaceutical company that makes your biological meds before you travel. Most have a customer support line and are an excellent source of information on the correct storage of medicines.

Travel insurance

Know what you’re covered for. You can get travel insurance if you have a pre-existing condition such as arthritis, but it’s vital that you understand precisely what your coverage provides and whether it’s adequate for your needs. Different types of travel insurance will have different limitations on what’s covered, so shop around. A medical declaration form may be required in some instances. To learn more, check out our information on travel insurance for people with a chronic illness.

Coming home

Rest up. After your trip, take a day or so to unpack and rest before returning to your normal routine. Contact your healthcare team if you have to reschedule any medical appointments or have symptoms that need attention.

Extra tips and references

Look after yourself. Even though you’re travelling, you should continue to do the things that help you manage your condition and pain at home, such as regular exercise, eating a healthy diet and getting enough quality sleep. They’ll contribute to good physical and mental health and wellbeing and help you keep pain and fatigue in check.

Getting around airports. Websites for all Australian international airports and domestic terminals have accessibility information, as do the individual airlines. Check these out before you go.

Give yourself plenty of time to make flights and connections and deal with your luggage. That way, you’re not rushing, which leads to stress and anxiety. Rushing can also make you push yourself too hard and lead to increased pain and fatigue.

Choose your meals carefully. Most airport and rest stop food choices are high-fat, high-salt, highly processed foods that promote inflammation. Carry healthy snacks, drink plenty of water, and drink alcohol and caffeine in moderation.

Check out the blogs of other travellers with special needs. Stories of other people who’ve visited the places you want to go to and who have accessibility needs are often great resources to help you plan your journey.

Take it easy, and have a great time! Remember, your trip is meant to be fun. Travel can be associated with both physical and mental stress that can be magnified if you have a health condition that causes you pain. So when planning your trip, factor in a plan B – just in case your original plan needs to be altered to allow you time to rest or take it easy. For example, if you’d planned a walking tour of a place you’re visiting, look into alternatives such as hop-on/hop-off bus tours or riding a bike. Build enough flexibility into your holiday to allow for these alterations so that you’re relaxed and not stressed about staying on schedule.

By planning your trip carefully, being flexible with your schedule, and taking your condition into account, you can have a fantastic holiday.

So get out there and enjoy yourself!

Contact our free national Helpline

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

More to explore

10 tips for pain-free travel with osteoarthritis
HealthCentral
Advice for mature and older travellers
Smart Traveller
Advice for travellers with a disability
Smart Traveller
How to manage your PBS medicine overseas
Department of Human Services
International Association for Medical Assistance to Travellers
Preventing joint pain on your summer travels
Hospital for Special Surgery
Travelling with medicines and medical devices
Therapeutic Goods Administration

Musculoskeletal Health Australia

24/Oct/2024

As siblings living with psoriatic arthritis, Musculoskeletal Health Awareness Month holds significant importance for both my sister, Brooke, and me, Aidan. We are among the growing number of young Australians affected by musculoskeletal diseases, like arthritis, osteoporosis, back pain and a whole lot of others.

Diagnosed nearly six years ago, we initially knew very few people who understood what musculoskeletal diseases were. In fact, we hadn’t even heard of them ourselves until our diagnoses. While there’s lots of information online, most people don’t seek it out unless it affects them personally.

Musculoskeletal Health Awareness Month is helping to change that. Throughout this month, we’ve come across loads of new information and have connected with others who share similar experiences to my sister and me. This has been invaluable for us. It’s also great to see a campaign dedicated to helping others learn about the impacts of living with a condition like ours too.

Helping everyone to understand more about musculoskeletal diseases will benefit everyone. Building recognition and understanding will make everyday life easier for people like us living with these conditions.

You can support Musculoskeletal Health Awareness Month by joining us at The World’s Biggest Sit In – a world record attempt for the largest chair-based exercise class ever held on Thursday the 31^st of October at 10.30 ADET!

Musculoskeletal Health Australia

01/Oct/2024

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

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

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

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

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

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

Older Posts

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.

Meet Isabella Fitzgibbon…as an eleven-year-old, Isabella was diagnosed with slipped capital femoral epiphysis (SCFE) of her left hip, a condition where the growth plate in the hip breaks, causing the femur to slip out of place.

Read more

The impact of ageism in healthcare

Understanding musculoskeletal health and ageing

How ageism affects musculoskeletal healthcare

Advocating for comprehensive care

Promoting active lifestyles

Taking charge of your musculoskeletal health

Your health, your choice

Further reading

Brace yourself for the shopping madness

Festive feasting

Buying gifts

Decorating

Hosting gatherings

Taking care of you

Plan your trip

Packing for your trip

Medical preparation

Travel insurance

Coming home

Extra tips and references

Contact our free national Helpline

More to explore

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

Useful Links

Key Conditions

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