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21/May/2020

For many of us our pain is always there – sometimes in the background and at other times it’s very much in the front of our minds. It’s a constant – just like taxes. Even with a pandemic causing so much chaos and uncertainty, our pain persists, it’s always there.

And quite frankly it’s a pain in the arse. It hurts. It’s exhausting. And it’s invisible.

The Australian Institute of Health and Welfare last week released their latest report Chronic pain in Australia. It highlights that 1 in 5 of us lives with chronic pain. So next time you’re standing in a physically distant queue at the shops or taking a walk around the park – consider the fact that 1 in 5 of the people see you around you is also living with pain. It’s a massive problem, but there are things we can all do to manage our pain effectively.

Know your pain and yourself

It’s so important when you live with a chronic condition that you understand it. Learn as much about your condition as you can so that you can take an active role in managing it, including the pain associated with it. For example, what makes your pain better? What makes it worse? Do you tend to overdo things when you’re feeling great and end up paying for it over the next couple of days with increased pain? Or when you’re experiencing a flare and your pain is worse – do you get anxious, and everything becomes negative and too hard?

Knowing these things – really understanding how your pain affects you physically, emotionally and behaviourally – will help you manage your pain and your condition better, even in this time of crazy COVID.

Tackle the big three – exercise, eat, sleep, repeat

I don’t know about you, but I’m finding my exercise, diet and sleep have all taken a hit due to the pandemic and iso. Not being able to get to the gym, changes to work and my normal routine and stress has really impacted how and when I’m eating, sleeping and exercising. And not in a positive way.

This has had a very noticeable effect on my pain levels. If you’re experiencing this too, acknowledging it is the first step to changing things. So I can’t get to the gym – there are other ways to be active. So my routine has changed and as a result so has my diet. I can manage that. Stress and pain is impacting my sleep? I’ve managed that before – I can do it again.

It’s all about finding the right mindset. This is a strange, new normal we’re living in. And it’s going to change and evolve as we continue through 2020. We have no roadmap for what’s been, and what’s to come – so we need to do the best we can to change and adapt to the constantly shifting landscape.

Get help

OK, that all sounded sooooo easy, right?? Nope.

We may be able to change and adapt to some things but there will be times when we need to ask for help. From our family and friends, from our doctor, physio, psychologist. Whether it’s medications or physiotherapy to directly manage the pain, or asking a family member to carry the heavy laundry basket to the clothesline, or talking with a friend about your frustrations – whatever it is, there’s help available. You just need to acknowledge the fact that you need it and reach out. And remember the nurses on our Help Line are just a call or email away.

Use your mind

It’s a powerful tool. You can use it for distraction, mindfulness, relaxation, visualisation and guided imagery. None of these things will take your pain away completely, but they can provide temporary relief while you do a painful task, try to fall asleep, or wait for your pain medication to kick in.

‘P’ yourself – plan, prioritise and pace

We’re often our own worst enemy. We do too much when we’re feeling great, and end up feeling rubbish for hours/days afterwards. Something ‘simple’ we can do to prevent this from happening time and again is to plan, prioritise and pace ourselves. First plan – what do you need to do today? Write it down. Now prioritise. How much of those zillion things do you really need to do? Often things we see as hugely important aren’t. And do you need to do them yourself? Can someone else do it? Now pace yourself. It’s not a race – so be generous with your time, spread your jobs over the day and build in space for rest breaks.

Look after your mental health

Living with persistent pain can sometimes be a roller-coaster of emotions. It’s perfectly natural that from time to time to feel sad, worried, angry, anxious, depressed or frustrated. Add a pandemic, and it’s no wonder many of us are feeling as if our worlds have turned upside down and inside out. It’s important that you acknowledge these feelings. You may want to write in a journal, talk with a family member or close friend or talk with a counsellor or psychologist. Don’t ignore these feelings or keep them bottled up.

Your GP can refer you to a psychologist if needed on a GP Mental Health Management Plan. At the moment because of COVID-19 you can arrange to speak to a psychologist via telehealth (over the phone or a video call).

Be kind

To yourself and to others. It’s an unprecedented, really strange time and we’re all doing the best we can. So be kind to yourself – you’ll experience ups and downs, stumbling blocks, and barriers that get in your way. And some days you’ll need to work really hard just to keep moving. So give yourself a break. And remember 1 in 5 people are living with invisible chronic pain. And even more people are dealing with all kinds of stuff we can’t even imagine. So be kind to the people you encounter. It makes us all feel so much better than the alternative.

More to explore

Our nurse Clare discusses some simple things you can do to manage pain while at home in isolation, including pacing activities, exercise, getting a good night’s sleep and heat and cold packs.

We also have some great blogs to give you more tips and info about managing pain:


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21/May/2020

Written by guest blogger Rosie

Most of my adult life I’ve been fortunate to have been involved with not-for-profit organisations and I’m well aware of the important role of volunteers in our society.

After I retired as an allied health professional, it seemed only natural to seek the opportunity to volunteer. I had heard of the enormously supportive role that Musculoskeletal Australia (Arthritis Victoria as it was then) played in the community. So I contacted them. The rest is history! I’ve now been volunteering with them once a week for over 6 years.

I work most closely with the nurses on the Help Line doing data entry. I’ve been able to continue to do this from home during the pandemic. I know this has been helpful for MSK as it helps them see trends and look for ways to improve the service. But it’s also kept me occupied and sane during lockdown! Data entry may sound a little boring, but I find it satisfying as I know it’s important work. You need to have attention to detail, computer skills, and be accurate with the information you enter the database. So that really engages the old grey matter.

Volunteering gives me great personal satisfaction. I’m able to contribute to the community and I have the chance to meet and work with like-minded staff and volunteers.

MSK is a forward thinking organisation and has staff who are enthusiastic and friendly. I have felt privileged to be part of its continuing growth.

In this picture I’m standing with some of my fellow volunteers as we attended the 50th anniversary morning tea at Government House in 2018. I felt fortunate and thrilled to attend this function with staff, volunteers and other supporters. It was such an honour.

Rosie


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13/May/2020

Just the shot in the arm we need?

It’s seems crazy when you think about it, COVID-19 has had such a life changing effect on us, but unless you’re a healthcare worker, you probably don’t even know someone who’s had it. Yay for the success of our pandemic plan, but it also means most of us are still susceptible to it.

But we can’t stay in iso forever. Apart from all of the obvious reasons, we’ve run out of jigsaws, eaten all of the banana bread and we’re over video chatting to our friends about doing nothing.

It appears that the only way we can get back to our normal lives is if there’s an effective vaccine against COVID-19. So far the info we’re hearing from scientists developing vaccines these vaccines is encouraging. We’re even hearing that one may be available as early as September this year! But what are vaccines, how do they work and what are the chances we’ll have a vaccine for this virus any time soon?

Your immune system

To understand how vaccines work, it’s important to understand a little about your immune system. It’s designed to protect you against harmful diseases and infections caused by foreign bodies (also called pathogens) such as viruses, bacterium and other microbes. When your body detects the presence of a pathogen, your immune system mounts an attack to try to defeat it.

Side note: For those of you who have an autoimmune condition like rheumatoid arthritis, lupus or ankylosing spondylitis, your immune system has gone a little bonkers and has attacked your own body instead of a potentially harmful pathogen. This really sucks. But we can help. Contact our Help Line on 1800 263 265 weekdays.

Vaccines

Vaccines work by introducing your immune system to a virus or bacteria. This allows it to learn how to protect you from the pathogen before you meet it out in the world. A vaccine is a weakened or inactivated version of the pathogen. It causes your body to create antibodies – these are the soldiers in the battle against the foreign invader. They have one target and one target only…the specific virus or bacteria that you were vaccinated against. If it ever encounters it, it latches on and destroys or disables it.

Well that’s the immune system and vaccines in the smallest of nutshells. Watch this short video How do vaccines work? for more info.

Now it’s time to look at COVID-19 and the efforts to create a vaccine against it. You may be wondering why a vaccine rather than a treatment? That’s a good question, and there’s a LOT of work going into finding effective treatments for COVID. But to treat someone, they already need to be infected. And because this virus is highly infectious, that person can go on to infect many others. So it’s preferable that we prevent this and any subsequent spread of disease is prevented altogether.

We know a lot about COVID-19

Even though there are still so many unknowns, we do know a lot about this virus. If you compare it to other new viruses or disease outbreaks, we’re so much further ahead, which is really good news. We knew the genetic makeup of this virus within a couple of months of the outbreak. Researchers used this info to develop tests for diagnosing COVID and to start working on potential vaccines and treatments. So we’ve come a long way in a very short time.

Types of vaccines

Just as there are different types of pathogens, there are different types of vaccines. The type of vaccine developed will depend on characteristics of the pathogen and how it affects people

Types of vaccines include:

  • A weakened, live version of the virus. We use this type of vaccine to prevent diseases such as measles, mumps, chicken pox and rubella. Note: people who have suppressed immune systems can’t use live vaccines.
  • An inactivated vaccine (e.g. flu vaccination). Chemicals are used to destroy the virus before being injected however it’s not as effective as a live vaccine, which is why we have regular boosters.
  • Vaccines that target specific parts of the virus, rather than the whole thing. This is used for diseases such as shingles, whooping cough and tetanus.

Creating a vaccine

A great article by The Conversation (31 March) outlined the steps involved in creating a vaccine for COVID-19:

  1. Basic understanding of the virus.
  2. Scientists decide which approach to use from the list above – i.e a live vaccine, an inactivated vaccine etc.
  3. Initial safety testing is carried out in animals to help us understand how it may affect people.
  4. Clinical trials being using people. There are three phases:
    • Phase I – testing on a small number of people, to see how safe it is, and if it has any side effects,
    • Phase II – testing on several hundred people to test for efficacy – or see if it works how it’s meant to work
    • Phase III – testing on several thousand people for efficacy and safety.
      If the vaccine can show it’s safe and provides effective protection against the virus, it will then go on to the next stage.
  5. Regulatory approvals.
  6. Production. This will involve a lot of work to create the quantities of vaccine we need to vaccinate large populations, and to ensure the vaccines are produced safely and with great attention to quality control.

For more information read: Coronavirus vaccine: here are the steps it will need to go through during development.

And….after all that we need to actually vaccinate people on a global scale! – which will take a great deal of planning and coordination.

So when will we have a vaccine?

The short answer is we don’t know. Most scientists say between 12-18 months. There are some who are more optimistic and say by the end of the year. With over 100 vaccines being researched around the globe, it may well be sooner rather than later. However we need to be mindful that we can’t rush this at the expense of safety.

So until a vaccine does appear we need to get comfortable with our new normal. We need to continue with our physical distancing, maintain high levels of hygiene, stay active, eat well, managing our mental health and follow the restrictions that are in place where we live. This will eventually pass, but it will take time.

More to explore


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13/May/2020

Thanks to one of our MSK Kids parents who has written this blog for us. They have chosen to remain anonymous. 

When our world changed rapidly at the end of March due to COVID-19 social distancing regulations and remote learning, I was amazed that my child wasn’t freaking out about all the changes taking place. I put it down to her wonderful teachers and the fact that she has dealt with a major event in her life already, a chronic health condition and immunosuppressive treatment. Here are some of the ways my child has had the dress rehearsal to COVID-19, and so have we as parents.

Experienced at social distancing

When you have an immune suppressed child you have already had to cancel play dates, sleepovers and extra-curricular activities. Your child has already stopped sport at some stage, and has probably missed important days at school or with friends. You have already been fearful of every cough and sneeze in the classroom and you know the times of the year when chicken pox cases increase.

We’ve been using hand sanitiser already

Ask any parent who has spent time with a child in hospital, and chances are they know the smell of Microshield® very well (the brand of hand sanitiser in most Australian hospitals). We’ve been used to having good hand washing habits and know the importance of alcohol-based agents to clean hands. You probably already had a decent amount of hand sanitizer at home before COVID-19, as well as alcohol-based wipes (especially if you have to administer subcutaneous injections).

We know and appreciate our healthcare workers

It didn’t take this pandemic for us to appreciate our wonderful healthcare workers. We’ve known this for years through our regular interactions with doctors, nurses and allied health workers. Hopefully everyone else now recognises the importance of good health in our lives and our amazing healthcare workers.


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07/May/2020

Hands up if you’re feeling tired at the moment? Or if you’re too weary to raise your hand, just a brief nod will do it. It seems like we’re a nation of tired people at the moment (?).

Why is this? We’re not going out like we used to, to the movies, restaurants, family gatherings, to see friends, sports events, or take the kids to all of their extra-curricular activities. We should be swimming in time and feeling relaxed and rested, right?

Ah, no.

We’re stressed

Stop me if you’ve heard this before but we’re going through unprecedented times. This pandemic is causing massive disruptions to our lives, our families, our work and our routines. This constant uncertainty causes us to feel stressed. All the time.

When we’re stressed our bodies release adrenaline. It’s so we can react to a crisis, the old ’fight or flight’ response. But when the stress is constant, as many of us are feeling at the moment, this has an effect on our health – including making us feel physically and mentally tired.

There are lots of things you can do to manage stress. By understanding what’s causing your stress, you can start to manage it. This may include things like developing a new routine (and sticking to it), exercising, talking with your family about how you’re feeling, finding ways to relax, making sure you’re eating a healthy diet and drinking enough water, getting a good night’s sleep and avoiding excessive use of alcohol and other drugs.

We’re staying indoors more

Because of restrictions we’re staying inside our homes more. So we’re not getting exposed to as much sunlight as we normally would. A lack of sunlight causes the brain to produce more of the hormone melatonin, which makes us sleepy.

To deal with this, schedule time every day to go outside for a walk or stroll in your yard, open your blinds or curtains as soon as you get up and expose yourself to as much sunlight as you can. It’ll help you feel more awake and improve your mood. Just think how much better you feel after being stuck indoors when you get out into the sun. It makes you feel so much more energetic and alive! So this one’s a no brainer. We just have to make time to do it.

We’re sleeping less (or more) than usual

Let’s face it, since this all started our usual everyday routines have been shot to pieces. Work, home life, family, socialising, shopping – it’s all so different at the moment. When you add stress to the mix, our sleep is often affected.

You may find you’re sleeping less than usual because you’re working long hours to catch up on work after spending the day home schooling the kids, or you’re watching more TV and spending more hours online, or stress is causing you to feel more pain and you’re having issues sleeping through the night.

Or you may be sleeping more – trying to rid yourself of this constant feeling of tiredness, or because you’re bored, or because it’s cold outside and you’re feeling cosy and warm indoors, or because you’re feeling sad. Not enough sleep, too much sleep and poor quality sleep will all increase how tired you feel.

That’s why it’s important that you stick to a sleep schedule – even on the weekends. Get out of bed in the morning and go to bed at night, at the same time every day. Your body needs this regularity for your internal clock to function properly, and to help you fall asleep and wake up more easily and feeling more refreshed.

And if you’re regularly finding it difficult to sleep or get out of bed because you’re feeling really sad or down, it’s a really good idea to talk with someone about this, whether it’s family, a close friend or your doctor. Please don’t ignore this.

We’re exercising less

Many of us are finding we’re exercising less because we don’t have access to our warm water exercise classes, tai chi, gyms and exercise groups. Not getting enough exercise can make you feel sluggish and tired. If this continues for some time, we start to get out of shape and feel less inclined to exercise. So it’s really important to make exercise – whether it’s online videos and apps, walking, dusting off your old exercise DVDs, or dancing around the living room – an essential part of your everyday routine. And get the family involved. Everyone needs to be exercising and staying active for our physical and mental wellbeing. If you’re home alone, use a video app to call a friend and exercise together. You’ll find you’ll feel more energised and happier when you’re exercising regularly.

We live with chronic conditions

Apart from all of above affecting how tired we’re feeling, we live with chronic musculoskeletal conditions and other health issues. These often cause us to feel fatigued. Many of our medications and living with chronic pain can also make us feel excessively tired. When you add a pandemic on top of that, the unique issues you’re facing – how the virus may affect you, worry about being more at risk, how to safely access your healthcare team, navigating telehealth – it can heighten you’re feelings of fatigue.

Many of the things we’ve looked at – such as establishing a routine, getting adequate sleep, eating well, exercising and staying connected with your family, friends and work colleagues will help you with some of these issues.

You can also get help from your GP and from the nurses on our Help Line. Contact a peer support group or go online and connect with others dealing with similar things. Even just talking with others who know exactly how you’re feeling can help you feel less isolated.

We may need to talk with our doctor

Finally if you’re concerned that your tiredness is due to more than just the reasons listed above, it might be worth talking with your doctor about it. Your tiredness may be caused by other things like vitamin deficiency (for example iron and vitamin D), side effects of your medications, feeling sad, anxious or depressed or it may indicate another health issue. So make an appointment to discuss it with your doctor – either in person or via a telehealth consultation.

Contact our free national Help Line

If you have questions about things like COVID-19, your musculoskeletal condition, treatment options, telehealthmanaging your pain or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

More to explore

Photo by Tracey Hocking on Unsplash


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07/May/2020

In the last couple of weeks pop-up and drive through testing centres for COVID-19 have been appearing in places like shopping centre carparks, town halls and community centres.

Testing in Australia has now been expanded to include anyone with COVID-19 symptoms. At the beginning of the pandemic we were focused on mainly testing people who’d been overseas, on cruise ships or had been in direct contact with someone diagnosed with the virus.

Now focus has moved to community transmission. This is when someone develops COVID-19 for no obvious reasons. They’ve not been overseas or in contact with someone with the virus…that they know about.

Symptoms

As we know some people may have the virus without having obvious or severe symptoms. If they’re out and about they may unwittingly spread this highly infectious virus to others.
That’s why testing is being broadened to anyone who has symptoms such as:

  • fever, chills or sweats
  • cough
  • sore throat
  • shortness of breath
  • runny nose
  • loss of sense of smell.

For more information about symptoms and to see if you or someone you care for may have the virus, use the healthdirect Coronavirus (COVID-19) Symptom Checker. Answer a few simple questions to find out if you need to seek medical help or be tested. Or call the National Coronavirus Helpline on 1800 020 080, 24 hours a day, seven days a week.

It’s important to be aware that there are currently some slight differences in the testing criteria for states and territories.

For example Victoria has started a two week testing blitz. As well as people with symptoms, some people can be tested even if they don’t have symptoms. This includes people with chronic conditions, Aboriginal and Torres Strait Islanders and people who can’t work from home (including healthcare workers, police, construction workers).

Visit your state/territory health website for information about testing criteria relevant to where you live or call the National Coronavirus Helpline on 1800 020 080.

So what are the tests and how do they work?

First, it’s important to note that all tests for COVID-19 are performed by health professionals. You may have seen information about home tests on social media. In Australia it’s illegal for anyone to sell a home testing kit and claim that you can test yourself for COVID-19. Supply of these kits is also prohibited under the Therapeutic Goods (Excluded Purposes) Specification 2010. Testing for COVID-19 is complicated and requires the specialised knowledge and training of health professionals. As well as the actual testing and interpretation of results, they’re also able to give you expert information and support. So if you see these home tests advertised, ignore them.

The main test currently used for COVID-19 is a swab test.

A swab (similar to a long cotton bud) is inserted into your nose or back of your throat to collect fluid and cells. Once the sample has been collected it’s sent to a lab for testing.

At the lab, technicians will look for genetic material from the virus. They will then send the result to the health professional who took the sample. This usually takes between 1-3 days. You’ll be contacted with the results – whether you have the virus or not.

The swab test can only tell you if you have an ongoing infection, it can’t tell if you’ve had COVID-19 in the past.

While this test is considered to be very accurate, especially in a laboratory setting, there can be errors. People may be told they aren’t infected when they are. This is called a false negative. It can happen if a sample hasn’t been taken correctly or if the virus hasn’t replicated in your body to a level that can be detected. There’s also the possibility of a false positive, when a person has been told they have the virus, but they don’t. This can happen if the sample becomes contaminated in the lab. However these are not common occurances.

Another test that may be used in some situations looks for antibodies in your blood. If you have the virus, your body will create antibodies to fight it. The blood test will look for this. However it takes time for your body to create antibodies, so you may have already recovered from the virus before antibodies appear. So this test can’t tell you if you still have the virus, or when you may have had it – only that you have had it.

Testing as we go forward

As well as testing for COVID-19 in people who have symptoms or suspect they may have the virus, testing may begin to be carried out on the community at random.

Called sentinel testing or sentinel surveillance this mode of testing will look for cases of COVID-19 in people that aren’t displaying symptoms.

It’s likely that sentinel testing will be happening in the near future as we begin to relax restrictions. We just have to wait to hear from the Federal Government as to how and when it’ll happen.

For more info, read What is sentinel surveillance and how might it help in the fight against coronavirus? 

Contact our free national Help Line

If you have questions about things like COVID-19, your musculoskeletal condition, treatment options, telehealthmanaging your pain or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

More to explore


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30/Apr/2020

Have you noticed how many more people seem to be out and about – in the shops, on the road, walking in the park? And even though restrictions haven’t changed yet, many seem to have become a bit more relaxed when it comes to their activities and physical distancing?

While many of you have self-isolated in the past because of your musculoskeletal condition or other health reasons, what we’re all experiencing now is unprecedented. And for it to go on this long, with only a glimmer of light at the end of the tunnel, it’s no wonder we’re all going a little stir crazy.

There may be many reasons for this:

  • In Australia we’ve done exceptionally well at flattening the curve. But that means most of us don’t know anyone affected by COVID-19. So the virus doesn’t seem quite real to a lot of us.
  • We started iso thinking it was a chance to do the odds jobs, hobbies, reading, Marie Kondo-ing your space etc. And we’ve either done all of those things, or we’ve realised there was a reason we didn’t do them in the first place – we don’t want to! So now we’re getting a bit bored.
  • Decisions are being made that affect our lives, our families, our work and finances. And most of the time we have no say in these decisions. So we feel out of control.
  • The reality of home schooling, the chaos of everyone working from home, the isolation of being cooped up in your house alone, the constant internet and tech issues, fighting for space, the endless baking of banana bread…we’re over it.
  • We’re social beings, but we’re having to make do with virtual almost everything. But phone and video calls can’t compete with or replace the face-to-face connections with our family and loved ones. We want and miss our physical interactions.
  • All of the restrictions are a bit confusing – especially since every state/territory has their own specific set. So we’re confused, and a little jealous of the areas that are slowly easing restrictions.
  • We just want things to return to normal.

But we really need to adhere to the restrictions in our state/territory.

It’s hard. But we’re up for the challenge. So when you start getting a bit itchy or grumpy or frustrated, here are some things you can do:

  • Remember why we’re doing this. Think of the health system and the frontline workers and essential services. Think of the vulnerable in our society (which may indeed be you or someone you care about).
  • Remember there are outliers. People have become very seriously ill or have died from this virus for reasons we don’t understand. There are still so many unknowns when it comes to COVID-19 – so not following the advice from our health officials will put you and others at risk.
  • Check the restrictions relevant to you. Visit the website of your state/territory health department so you know what you need to be doing.
    Australian Capital Territory
    New South Wales
    Northern Territory
    Queensland
    South Australia
    Tasmania 
    Victoria 
    Western Australia
  • Stick to your routine. Get up at the same time each day. Exercise regularly. Eat healthy meals. Plan time for fun and creative things you can do in and around your home.
  • Connect with others. Yes, we’re getting sick of our phones and computers (who thought they’d ever say that ??) but they’re the safest way for us to connect with the people important to us. So do it. Pick up the phone or get on your computer and make a call. Talk about anything other than the virus. Reminisce about fun times, silly things you’ve done together, jokes you’ve heard. It’s a great way to give yourself a lift when you’re feeling down. Contact the people you know are on their own and may be struggling. See how they’re doing and if you can help in any way. I know I keep saying it, but we really are in this together.
  • Set yourself a challenge or goal. It may involve looking after your health – e.g. exercising 30 minutes a day 5 days a week – or getting your finances in order, or starting an evening book club with the kids, or scheduling time each day to meditate/read/listen to music/relax, or plant a vegie garden, or doing that 3,000 piece jigsaw…Think of something you really want to do. Not the things you thought of at the start of iso, but something that seems more relevant to you 2 months into isolation – and set yourself the challenge to do that. If you encounter obstacles, that’s fine. Look for ways to manage them and move on.
  • Ignore the social media posts from the people who seem to be achieving amazing things during iso. You know the ones…they’ve learned a language, repainted their house, started a successful online business and written a book – all while working full time and home schooling 5 children under the age of 5. What a load of rubbish. Remember we generally use social media to present ourselves in the best light – it’s not always an accurate representation of what’s really happening. So take these posts with a grain of salt, or stop following them all together. It’s pointless comparing your situation with someone else’s. And it can make you feel stressed or inadequate, so try not to do it. You’re doing the best you can – so be kind to yourself.
  • Remember this will end.

Contact our free national Help Line

If you have questions about things like COVID-19, your musculoskeletal condition, treatment options, telehealthmanaging your pain or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.


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30/Apr/2020

“And then I see the disinfectant where it knocks it out in a minute. One minute. And is there a way we can do something like that, by injection inside or almost a cleaning? So it’d be interesting to check that.” US President Trump, White House press briefing April 23 2020.

OK, so you probably don’t need to be told this but – whatever your political leaning is – please don’t inject, gargle, drink or ingest disinfectant. It’s incredibly dangerous.

Sadly this quote highlights the kind of harmful misinformation circulating widely about COVID-19 and potential treatments or ‘cures’. So it’s more important than ever that we think critically when it comes to the news, be it online, tv, radio, from our family, friends and even the US president.

There are many ways you can do this, but a simple one is the CRAAP test. And no, not that one! The CRAAP test is used by students and scholars and is a simple acronym that helps you ask critical questions about what you’re reading.

CRAAP stands for Currency, Relevance, Authority, Accuracy and Purpose.

Let’s look at each of these:

Currency – is the info up-to-date and timely?

It’s important when we’re evaluating info about COVID-19, and for most health related topics, that the information is up-to-date. So ask yourself:

  • When was it published or posted online? With COVID, the pool of information is growing exponentially and changing day by day. That means that a lot of the information we had when the virus first appeared is probably already out of date. So always check the date.
  • Has it been revised or updated? If the information was written some time ago, check that the author is regularly updating the information and look for the date of the revision.
  • Do the links work? Links to external sites that no longer work are a sign that the information has been around for a while and isn’t being reviewed and updated.

Relevance – does the info suit your needs?

Is the information relevant to you and the specific question/s you want answered? Ask yourself the following:

  • Does the information relate to my query or answer my question? For example if you’re looking for information about how COVID-19 may affect you, does the website/article/blog talk about people like you – your age, your specific health conditions, countries with similar health systems to yours or does it talk about a population of people in general?
  • Who has it been written for? An academic audience? Or everyday people like you and me? While many of us do read articles, documents etc written for an academic audience, unless you have the necessary education and knowledge, some of the content may be difficult to understand or may be misinterpreted.

Authority – where does the information come from?

When you’re reading information about important things like your health, you really do want it to come from an authoritative author/s. Depending on the context of what you’re reading, this expertise may be scientific or medical, or it may be the lived experience of someone with a musculoskeletal condition. So ask yourself:

  • Who’s the author? Are they known for their authority or credibility in this area? Are they qualified to write on the topic?
  • Is there the possibility that a publisher or sponsor creates a conflict of interest or a level of bias? Or are they completely removed from the content?
  • Is there contact information, such as an email address so you can contact the author to ask questions or ask for the sources or basis for any claims they make?

Accuracy – how reliable, factual and truthful is the content?

This is a big one. In this world of fake news we really need to be asking ourselves if the information we’re reading and sharing is actually true. Questions to ask yourself:

  • Where does the information come from? Is it based on scientific studies or personal experience? Both are fine – depending on the context. For example if you’re looking for the latest information on treatments for COVID, you want the latest scientific articles, not the conjecture of a person with no medical or scientific background commenting on Facebook. However personal experience is great if you’re looking for helpful tips for coping with isolation from people just like you.
  • Is the information supported by evidence? And is this evidence credible? Has it been checked by experts in this area and published in a peer-reviewed journal?
  • Has the information been reviewed? In other words has the information been checked by someone else – or several other people, including experts – to ensure it’s accurate?
  • Can you find and verify this information in other places, such as reputable journals, websites or news outlets? Or is it only in one place.
  • Does the language or tone seem unbiased? If it’s scientific, medical or health information, the language should be calm and the information presented in a balanced manner.
  • Are there spelling, grammar or typographical errors? This indicates that the work may have been rushed and has not been reviewed by anyone else.

Purpose – why was it created?

Why has the information been created and shared? Is it to inform you, teach you, sell you a product or service, entertain or persuade you? And is this clear? Ask yourself:

  • Is the purpose clear? Remember we can’t always take things at face value. For example an article about a treatment for joint pain may appear to be educating you about joint pain and how to best treat it. But the purpose of the information is to sell a product. Look for underlying interests.
  • Do the authors make their intentions or purposes clear? If they want you to buy their product they should be open about that. Or if they’re affiliated with an organisation that has specific views about treatment options, they should also be clear about that.
  • Is the information fact, opinion or propaganda? And how does this affect the information??
  • Is the information objective and impartial? Again this is important when it comes to health and scientific info, but if the information is clearly a personal blog, then having subjective, personal info may be ok for your purposes.
  • Is the information biased? Are there personal, political, ideological, religious, cultural, commercial or institutional biases?

Come on, seriously?

I know, I know. It seems like a lot of work. But your health is important – so take a little extra time when you’re reading information that may affect your health.

And you don’t have to ask all of these questions for everything you read. Just think ‘CRAAP’ when reading and remember Currency, Relevance, Authority, Accuracy and Purpose, and you’ll get in the habit of asking these questions more quickly than you know.

By thinking critically about the health information you’re exposed to, you’ll be more informed and able to make decisions based on fact, not fake news.

Contact our free national Help Line

If you have questions about things like COVID-19, your musculoskeletal condition, treatment options, telehealthmanaging your pain or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

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28/Apr/2020

Australia’s new contact tracing app

The Federal Government has launched COVIDSafe, an app designed to help health authorities track people who’ve been in contact with others infected with COVID-19. Within a few hours of its launch over a million Australians had downloaded it.

So what is COVIDSafe and how will it work?

COVIDSafe is a contact tracing app. It aims to enhance the tracing we do manually – which requires people to remember exactly where they’ve been and who they’ve been in contact with. This obviously has some limitations when it comes to accuracy and how quickly it can track down people.

COVIDSafe is an app you have on your phone, something most of us are never without. It’s a voluntary system so you choose whether or not to use it.

If you decide to opt-in, you’ll need to download it from Google Play or the App Store and agree to the terms. You’re then asked to enter:

  • your name (or fake name if you prefer) – so the relevant health officials can confirm they’re speaking to the right person if they need to contact you
  • your age range – so health officials can prioritise cases for contact tracing if needed
  • postcode – to make sure health officials from the right State or Territory who work in your area can contact you, and to prioritise cases for contact tracing, e.g. hotspots
  • phone number – so that you can be contacted if needed for contact tracing.

Once it’s installed on your phone the app will look for other phones nearby that also have the app installed. If you’re within 1.5 metres of someone (who also has the app) for 15 minutes or more, the app will give the other phone a ‘digital handshake’, taking note of the date and time, distance and duration of the contact.

COVIDSafe will then store this data in an encrypted format on your phone. It’ll stay there for 21 days – to allow for the longest incubation period of the virus (14 days) plus the time needed to confirm a positive test result. After 21 days the data will automatically be deleted.

If you test positive to COVID-19, you’ll be contacted by your state or territory health officials. They’ll ask you to upload the app data to the central server. If you agree, you hit the upload button on the app and the encrypted data will be uploaded. The info will then be used to track people you’ve been in contact with so they can be tested. The contacts uploaded to the database are only those encrypted in the app on your phone – not your personal contacts – unless they’ve been in close contact with you (e.g. people you live with).

Why does the government want us to opt-in?

We’re flattening the curve – yay for us! While this is great news we need to remember that most of us haven’t been in contact with the virus and are still susceptible to it, especially those of us who have chronic conditions, are older or have suppressed immune systems.

Our physical distancing measures have allowed our healthcare system to become better prepared for COVID-19 and (hopefully) not become overwhelmed by a lot of very sick people at once – as we’ve seen in other parts of the world. But it means that most of us are still vulnerable to this very infectious virus.

Knowing if you’ve been in contact with someone with the virus means you can be proactive and get tested, look after your family, isolate and prevent further spread. That’s the aim of this app.

But what about my privacy?

Understandably people are worried about their privacy and the security of their data.

So before downloading the app, it’s worth considering how much of our privacy we are willing to trade-off in order to achieve a potential public benefit.

Peoples level of comfort with this will differ with some people willing to download the app on its release while others will want more assurances and information before they utilise the app.

What you should know

First – it’s important to know that if you do opt-in you can uninstall COVIDSafe from your phone at any time. This will automatically delete all the information stored on your device and stop other users from collecting your contact data.

The design specifications and the functionality of COVIDSafe have not been independently analysed. Although the government has announced it will release the source code within two weeks for people to test.

Laws are being drafted to protect the use of your data on the COVIDSafe app. The government has stated that our information will only be used for the reasons of contact tracing and that strict laws will be introduced to govern the use of the information that COVIDSafe collects. But the Law Council of Australia expressed some concerns that the laws underpinning the legality of the app makes no provision for oversight and reporting on the use of this data ¹. The legislation concerning COVIDSafe will be introduced in May when Parliament resumes so we’ll have to wait and see what’s proposed.

The data collected by the COVIDSafe app will be stored by Amazon Web Services, a US company. This means that the Australian data they collect may be bound by US law enforcement (under a 2018 law) that allows them to obtain information held by US-registered data companies no matter where the data is held ².

What happens after the pandemic

When this is all over (can’t wait for all that happy dancing and partying!) everyone who has the app will be prompted to delete it. This will also delete all the app info from your phone. The information contained in the central server will also be destroyed at the end of the pandemic. However it’s unclear to predict when this will happen given the uncertainties surrounding the spread of the virus.

It’s not a magic bullet

As much as we’d like a quick fix, COVIDSafe isn’t a magic bullet. It’s just another tool to help us manage our way through this pandemic. It will work alongside the physical distancing, good hygiene, testing and the manual tracing we’re already doing.

COVIDSafe may help us end restrictions earlier and be proactive when it comes to testing and isolating if it lets you know if/when you’ve been in contact with the virus.

However at the end of the day, it’s important that we all ask questions, review the information provided by the government about the app and our privacy (even all the nitty gritty) and make our own decisions about whether we download the app.

We will get through this pandemic, it will just take some time – so stay safe, stay informed and be kind.

Contact our free national Help Line

Our nurses are available weekdays between 9am-5pm to take your calls (1800 263 265), emails (helpline@msk.org.au) or messages via Messenger. So if you have questions about things like COVID-19, your musculoskeletal condition, treatment options, telehealthmanaging your pain or accessing services – contact them today.

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22/Apr/2020

Updated July 2022

Feeling overwhelmed, exhausted, stressed and frustrated by 2022? You’re not alone! It’s been a bumpy ride. Filled with uncertainty, new pressures, lots of unknowns and a lack of control, many of us are feeling anxious, upset and vulnerable. When you have a musculoskeletal condition and live with regular pain and fatigue, the urge to retreat to your warm, cosy bed and pull the covers over your head can be very tempting.

But you’re strong. You can take control of the situation and do something proactive by examining your self-care plan. Ask yourself – “is my plan realistic now? Or does it need updating in light of the changes to my world?”

What is self-care?

Self-care is a popular term these days, with lots of different definitions and uses.

The World Health Organisation 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” (1).

That’s a rather dry definition, so for the everyday person with a musculoskeletal condition, we describe self-care as the things you consciously and deliberately do to take care of your physical, mental and emotional health and wellbeing.

It includes everything from exercising regularly and staying active, eating a healthy diet, getting a good night’s sleep, caring for your mental healthmanaging pain and fatigue, seeing your healthcare team regularly, learning about your musculoskeletal condition, and staying connected with family and friends. It also involves things like good hygiene, avoiding risky behaviours and actions, and using medicines and treatments appropriately.

So to create a self-care plan for yourself that’s realistic and achievable, let’s get real, start small and appreciate the things you can do right now.

Get some sleep

Easier said than done I hear you say! But getting good quality sleep is crucial for our everyday functioning. If it’s an issue for you, especially at the moment, part of your 2022 self-care plan may be to look at ways you can improve your sleep quality and quantity. We have resources to help you – including nurses you can speak to on our Help Line (see details at bottom) and info on our website. Or if it’s a problem you feel you need extra help with, talk with your doctor (in person or via a telehealth consultation) to get professional help.

Eat a healthy, nutritious diet

While it’s tempting when you’re feeling crappy to eat foods you think of as comforting (e.g. chocolate, cheese, ice cream, biscuits, alcohol) you need to enjoy them in moderation. While they may make you happy for a while, it’s only temporary. Too much of a good thing can lead to weight gain and other health issues. Eating a variety of healthy foods, in a range of colours will make you feel better overall and will give you more energy. And on the days you’re feeling great, prepare some healthy meals you can pop in the freezer for the days you’re feeling lousy.

Stay active

Regular exercise has many health benefits for people with musculoskeletal conditions. It helps improve your symptoms, including pain, stiffness and fatigue.

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. These chemicals also interact with receptors in your brain and ‘turn down the volume’ on your pain system.

Being active is also essential for your overall good health and wellbeing. It helps keep your muscles, bones and joints strong so that you can keep moving. It reduces your risk of developing other conditions such as heart disease, osteoporosis and diabetes. It boosts your mood, benefits your mental health, helps with weight control and improves sleep. If you’re not sure where to begin when it comes to starting an exercise program, talk with your doctor, physiotherapist or exercise physiologist for some advice.

Take care of your mental health

It’s really easy when you’re constantly surrounded by virus talk and the doom and gloom of the 24 hour news cycle to become overwhelmed. Especially if you’re also worried about your health, family, work and finances. And when you’re stressed and not looking after yourself properly, it can affect all aspects of your life including your family life, your ability to focus on work properly, sleep well, eat well…and so it becomes a vicious cycle.

The good news is there are lots of things you can do to look after your mental health during this time (read our blog for tips and strategies) including getting professional help if you need it. Again you can access the help you need in person or via a telehealth consultation. Talk with your doctor if you want more information about getting professional help.

But a really simple thing you can do immediately is to limit your exposure to the news – pick a time when you’ll catch up on what’s happening – for example the evening news or morning bulletin – and then turn it off and tune it out.

Cleaning – plan, prioritise and pace

Cleaning – yourself, your kids, your home can be an enormous challenge. Hands up if there are days you feel like you need a nap after having a shower in the morning? It happens to most of us living with chronic pain at one time or another. But the best thing you can do is to plan, prioritise and pace yourself.

Even before you get out of bed, while you’re lying in your warm, little cocoon, plan what you’d like to do during the day. Maybe have a notepad and pen beside your bed, or use a note app on your phone and write it all down. You can even do your planning the night before.

OK, seeing it in one place, you can see that it’s a lot 😕.

So now to the second P – prioritise. What are the things you really need to do? Do you really need to wash your hair today, or can you use the dry shampoo? Do you really need to vacuum the entire house, or just the living area? You know how you’re feeling on any given day – so plan, then prioritise.

Which then brings us to the 3rd P – pacing. Whatever you’re doing – cleaning, exercising, cooking, working, gardening, playing with the kids – pace yourself. It’s not a race – so be generous with your time and build in space for rest breaks.

And finally, when it comes to cleaning, don’t forget hand washing. We still need to do it regularly and thoroughly. We also need to be careful how we cough, sneeze and blow our noses. Check out our hygiene 101 blog for more info.

Make time for the things you enjoy

When you’ve given the basics of your self-care plan some TLC and revised it for the current world, now take some time to consider other aspects of your self-care. You may not have the time, energy or inclination to do these sorts of things most days, but schedule time to do the things that make you happy, relaxed, or pampered at least once a week – like a bubble bath, taking an hour to curl up with a good book, having a moment of peace and quiet in your garden to relax, doing a jigsaw puzzle, a video chat with your bestie. We all need these moments to help us recharge, especially when life is so crazy and unsettled.

Contact our free national Help Line

Call our nurses if you have questions about managing your painmusculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

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Reference

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


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Musculoskeletal Health Australia (or MHA) is the consumer organisation working with, and advocating on behalf of, people with arthritis, osteoporosis, back pain, gout and over 150 other musculoskeletal conditions.

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