meditation - Musculoskeletal Health Australia (MHA)

16/Jun/2025

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

That wasn’t easy for him to do.

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

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 He couldn’t let go of the (ridiculous and outdated) thought that men weren’t supposed to feel this way.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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

And remember, it’s ok to be you.

Contact our free national Helpline

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

Crisis support

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

More to explore

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

Musculoskeletal Health Australia

15/Jun/2025

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Contact our free national Helpline

Crisis support

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

More to explore