mental health - 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 He couldn’t let go of the (ridiculous and outdated) thought that men weren’t supposed to feel this way.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

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

Musculoskeletal Health Australia

13/May/2025

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

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

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

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

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

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

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

Below are some recommendations:

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

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

References:

For more information and to learn more

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

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

15/Oct/2024

Supporting clinicians to consider sexual function within a person-centred approach to musculoskeletal pain care

A new paper led by Professor Ilana Ackerman from Monash University and Professor Andrew Briggs from Curtin University seeks to raise awareness of the broader impacts of chronic musculoskeletal pain and provide physiotherapists with the knowledge, confidence and tools to consider sexual function as part of patient-centred holistic care. The paper was recently published in the Physical Therapy & Rehabilitation Journal.

Sexual function is an important component of overall wellbeing for many people and should be considered (where appropriate) alongside other valued activities of daily living. Although this issue has often been overlooked in musculoskeletal care, it is important to recognise that musculoskeletal pain can impact intimate relationships in a range of ways. This paper provides a much-needed practical resource for clinicians who provide care to people living with chronic musculoskeletal pain. It covers the prevalence of sexual dysfunction, strategies for sensitively raising this topic, approaches for screening, assessment and management, and potential referral pathways where a sexual function concern has been identified.

To ensure a comprehensive resource for clinicians, the paper was prepared by a team of highly experienced physiotherapist researchers with collective expertise in musculoskeletal health, pain, pelvic health and clinical education. It uses inclusive, respectful language and carefully considers diverse populations. Two hypothetical case studies provide examples of how clinical conversations around musculoskeletal pain and sexual function could be initiated in different clinical scenarios. The paper can also be used by educators to support undergraduate and postgraduate student training.

The paper can be accessed at: https://doi.org/10.1093/ptj/pzae083

This paper was also informed by systematic reviews of the prevalence and impacts of sexual dysfunction in people living with chronic musculoskeletal pain conditions, which can be accessed at:

Find a physio

The Australian Physiotherapy Association ‘Find a Physio’ directory enables people to locate a physiotherapist in a geographic area with expertise in ‘Pelvic Health’ or ‘Women’s, Men’s and Pelvic Health’.

Contact our free national Helpline

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

Musculoskeletal Health Australia

15/Oct/2024

“Whooooa, and don’t it feel good!”

Gotta love the eighties and music from bands like Katrina and the Waves, right?

And even though we’re no longer in the depths of winter and you can imagine the summer sunshine just around the corner, I’m in Melbourne as I’m writing this and I’m a bit chilly from the quick walk I took round the block. Now back at my desk, I’m certainly feeling brighter than I did 15 minutes ago! Especially with the tune of that song stuck in my head.

While I was out I couldn’t help but notice how many people were also out for a stroll. It seems that everyone’s rediscovered walking now that the clouds are parting and the tempreture is set to rise.

Walking is one of the most positive things to have lingered post the pandemic with people contiuing to put on their walking shoes and hitting the paths. Walking is such a great way to exercise. It costs nothing, it’s suitable for most people, and it gets you out and about.

It’s a fantastic way to wind down after a long day of work. It can help you relax, especially if you’re feeling stressed or anxious.The fresh air, the exercise, and listening to something interesting – your family, a friend, a podcast or music – it’s a great way to boost your mood.

If you don’t exercise much, walking might be a good way for you to build up your activity levels – though be sure to talk with your doctor first to get the all-clear. Then start slow.

Try walking 30 minutes a day on most days of the week and you’ll really notice the health benefits. It can help you manage your pain, lose weight or maintain a healthy weight, it can lift your mood, help you get a good night’s sleep, improve your bone and joint health and increase heart and lung fitness.

If you can’t walk 30 minutes at a time, break the walking up over your day. Three 10 minute walks, six 5 minute walks…it all adds up.

And if 30 minutes most days isn’t achievable for you at the moment, set yourself a goal so that it becomes achievable. Think about your daily commitments, your level of fitness, your pain/fatigue levels and all of the other things that affect you day to day. Now create a SMART goal. That’s a goal that is Specific, Measurable, Achievable, Realistic and has a Time-frame that works for you. Read our blog about goal setting for more info.

Walking tips

Wear comfortable, appropriate clothing and shoes. Your shoes should support your feet and have a non-slip sole. Clothes should be loose and/or stretchy enough to allow you to walk without restrictions. And don’t forget a hat on sunny days.
Warm up and cool down to prevent injuries or pain. While you might be eager to just get out there it’s important that you take the time to let your muscles and joints warm up. And when you’re close to finishing your walk, take the time to slow it down and give your body the chance to cool down. Don’t forget to incorporate some basic stretches after you’ve warmed up and after you’ve cooled down. Check out these ones from the Arthritis Foundation (USA).
Make it social (if you can) – walk with a friend, your family, kids, the dog.
Listen to music, audio books, podcasts. Going for a walk by yourself gives you space for some alone time. Listen to something that interests you and relax as you get some exercise.
Make walking a part of your regular routine. Go at the same time each day – e.g. before/after work, after lunch.
Be mindful while you’re walking. Really take time to be in the moment and experience the walk. How do your feet feel as they connect with the ground? What can you smell? How does the wind feel on your face? This is an opportunity to really connect with what you’re doing and savour every moment.
Explore new places. Visit new walking trails, parklands and suburbs. Mixing it up will make your walks more interesting. Comedian and radio host Tony Martin and his partner have spent more than 10 years exploring the streets of Melbourne, with the goal to walk every single street! While your goal doesn’t need to be this challenging, it may inspire you to use google maps or your GPS to discover new and interesting places to walk.
Take a water bottle – it can be thirsty work! And depending how far you’re walking, consider taking a small backpack for your water bottle and any other supplies you think may need such as snacks, a map, band aids (just in case) and your phone.
Track your walking with a pedometer or fitness activity tracker. This’s a great way to see how you’ve progressed over time. And many of the walking apps allow you to challenge others, so if you can’t physically walk together, you can in spirit.
Increase the distance and intensity of your walks over time. To see the health benefits from your walking, you need to push yourself to go further and harder.
And if you catch the walking bug (that sounds a little gross but you know what I mean), consider joining a walking or bushwalking group. You’ll meet other people who love walking, explore new places together and get lots of tips and advice to make your walking more enjoyable and challenging.

Contact our free national Helpline

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

More to explore

This isn’t an exhaustive list, but just some of the sites that provide useful info about different walks and trails in Australia.

Lisa Bywaters

16/Sep/2024

Spring brings with it much anticipated longer and warmer days, so let’s take the advantage and look at how we can sweep away the cobwebs and make ourselves sparkle this spring!

Unplug. We’re always connected these days, immersed in the news, social media, video chats, work/school, phone calls. We’re never far away from a phone, tablet or computer – and we need to step away. Schedule time to put it all aside: perhaps after dinner, or for an hour during your day, or for your entire Sunday. Whatever works for you and your commitments. Just make sure you take some time away from the digital world, step outside and breathe in the fresh, sweet smelling spring air.
Say no. We’re wired to want to please others, so we often find it difficult to say no. But that can make us become overwhelmed and stressed with the number of commitments we have. That’s why we need to look after ourselves and start saying no. The next time someone asks you to do something, give yourself a moment. Don’t answer immediately with an automatic ‘yes’. Ask yourself if this is something you want to do? Are you able to do it – physically and mentally? Do you have the time to do it? Will it bring you happiness? If you answered no to these questions, then you should say no to the request. You may disappoint some people and they may be a little unhappy with you. But you need to be true to who you are and stand firm. And don’t feel the need to give detailed reasons for saying no. Saying no is really hard, but it will become easier.
Change your routine. Do you feel like you’re stuck in a rut? I know it feels like Groundhog Day at times! So look at your routine. What can you change? Take your work/school commitments out of the equation for now. Do you spend your evenings on the couch? Or weekends doing the same old things? Stop and really think about what you would actually ‘like’ to do with your free time. Go for a bike ride? Take up painting? Visit a new place each week? Find things that you enjoy, and fill you with anticipation and happiness, and do them. Now think about your work routine. There may not be things you can change about work – but why not put on your favourite outfit/earrings/shoes/lipstick – even if you’re working from home. Or use some new stationary or bit of tech. It’s amazing how these small changes give us a mental boost.
Focus on the basics – eat well, move, sleep – repeat. This time of the year we have access to amazing fresh produce that’s just crying out to be made into delicious salads and stir fries. The days are getting longer and warmer so we can get outside more for our exercise. We can shed the heavy blankets and adjust our sleep habits. There’s never been a better time than now to focus on these basics and make improvements if needed. And finally, make sure you’re staying hydrated by drinking enough water each day.
Surround yourself with positive, upbeat people. Positivity and happiness is contagious. And in the midst of a pandemic – this is the kind of contagion we need. These people will inspire you, make you feel good about yourself and the world in general. Too much contact with negative people (in person and via social media) does the opposite and makes the world a gloomy place. So seek out the happy, positive people and enjoy their company. And if you can, ditch the negative people.
Take some time out to relax. Try strategies like mindfulness, visualisation and guided imagery. Or read a book, listen to music, walk the dog, create something, play a computer game, have a bubble bath or massage. Whatever relaxes you. And make sure you do these things on a regular basis. They’re not an indulgence – they’re a necessity and vital to our overall happiness and wellbeing.
Let’s get serious – sugar, fats, alcohol and drugs. Many of us have been seeking comfort in sugary and/or fatty foods more than we’d like. Or we’ve been using alcohol and/or drugs to make us feel better. Over time this becomes an unhealthy habit. So it’s time to get serious. Ask yourself if your intake of these things has changed or increased? If it has – what do you need to do to fix this? Can you decrease their use by yourself? Or do you need help from your family, doctor or other health professional? The sooner you acknowledge there’s a problem, the sooner you can deal with it.
Nurture your relationships. It’s easy to take the people around us for granted, but these people support and care for us day in and day out. They deserve focused time and attention from us. So sit down and talk with your kids about their day. Make time for a date night with your partner and cook a special meal to share together. Call or visit your parents and see how they’re really doing. Reminisce with your siblings about childhood antics and holidays. Our relationships are the glue that holds everything together for us – so put in the effort. You’ll all feel so much better for it.
Quit being so mean to yourself. You’re valued and loved. But sometimes we forget that. And the negative thoughts take over. “I’m fat”, “I’m hopeless”, “I’m lazy”, “I’m a burden”. If you wouldn’t say these things to another person, then why are you saying them to yourself? Ask yourself why you even think these things? And how can you reframe these thoughts? If, for example, you tell yourself you’re fat – are you actually overweight or are you comparing yourself to the unrealistic media image of how a person should look? And if you do know you need to lose weight, and want to make that happen, put those steps in motion. Talk with your doctor for some guidance and help. And congratulate yourself for taking action. And as you make these changes be kind to yourself along the journey. There will be stumbles, but that’s expected. You can pick yourself up and move on. Kindly.
Throw away the ‘should’s. This is similar to the negative self-talk…we need to stop should-ing ourselves to death. This often happens after we’ve been on social media and seen someone’s ‘amazing’ life. You start thinking “I should be better at X”, “I should be doing X”, “I should be earning X”, “I should look like X”. Remember that most people only put their best images on social media, so everyone’s life looks wonderful. But you’re just seeing the superficial, filtered person, not the whole, and they probably have just as many insecurities as the rest of us. Instead of thinking “I should…”, be grateful for who you are and what you have.
Be thankful and grateful. You exist! And yes, the world is a strange and sometimes frightening place at the moment, but you’re here to see it. People love and care for you. Focus on the people in your life and the things you’re grateful to have in your life. Celebrating these things – both big and small – reminds us why we’re here. To bring joy and happiness to those around us, and to make the world a better place.

Call our Help Line

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

More to explore

21 ways to spring clean your life
A Kind Journey
6 self-care tips to help you spring clean your soul
Thrive Global
Break the habit
Alcohol and Drug Foundation
How can I look after my emotional wellbeing?
Versus Arthritis
Self-care September calendar
Action for Happiness

Musculoskeletal Health Australia

31/Jul/2024

And things you can do to manage

This blog was so full of info and strategies we had to split it into 2 parts. You can access part 1 here.

But here’s a recap: We know finding and keeping a job when you have a musculoskeletal condition like back pain, rheumatoid arthritis, osteoarthritis and gout can be really tough.

Pain, fatigue, medication side effects and the unpredictability of your condition can all affect your ability to work.

The extent to which this happens will depend on things such as the condition you have, how severe it is, how well it’s being managed, and the type of work you do. Physically demanding work will be impacted by painful joints or restricted movements. And any work that requires you to focus and concentrate, especially for extended periods, will be affected by brain fog, pain, and lack of sleep.

The good news is there are things you can do to help manage these issues. We’ve listed a bunch of strategies here. This is part 2 of our 2 part blog.

Note: we understand that some of these strategies may not be possible for all workplaces or conditions. However the majority of them can be adapted in some way to suit your needs.

Manage your meds. Sometimes medications cause side effects like nausea, headaches, lightheadedness, and drowsiness. This can make it really hard to concentrate at work, and may in fact make it dangerous to perform some work duties such as driving or operating machinery. If you find that your medications are causing issues for you, talk with your doctor about possible alternatives you can use.

You may also need to have a review of your medications if you find your condition’s not under control or you need more help managing pain and other symptoms. Again, talk with your doctor about this.

Get a good night’s sleep. We all go through periods when sleep is elusive. Chronic pain and anxiety are just a couple of things that can affect our ability to get enough quality sleep. But sleep is important for good physical and mental health, and to give us the ‘get up and go’ we need to get to work and work productively. If you’re having issues sleeping, don’t just put up with it. There are lots of things you can do to get the sleep you need.

Take a break. Get up, move and clear your head. We all need to take breaks for our physical and mental wellbeing. So walk to the photocopier or around the block, do some simple stretches, step outside and do some deep breathing or visualisation. Whatever helps you manage your pain, fatigue, and brain fog, do it.

Dealing with time off work. We all need time off from time to time, but for many people with musculoskeletal conditions, it may happen more often than we’d like. Attending healthcare appointments during working hours or having a flare means you may go through your personal leave quite quickly. If this is a concern or problem for you, discuss your options with your healthcare team. Are you able to attend appointments via telehealth or outside of your usual working hours? An occupational therapist or physiotherapist may have some solutions for working during a flare and to reduce the pain and strain on your joints. And if you’ve disclosed your condition to your employer, discuss your concerns with them. Together you should be able to develop a plan to help you balance time off and the work duties you need to complete. One of the silver-linings of the COVID pandemic is that we’ve discovered that many jobs can be done productively from home. So working from home may be an option. As too are aids and equipment that protect your joints and save energy, or even changing the work you do at your workplace. Being proactive and knowing your rights is key to working well with a musculoskeletal condition.

Managing changes to your abilities and functioning. Unfortunately some musculoskeletal conditions will change a person’s ability to do specific tasks. For example, someone with back pain may find sitting for long periods impossible. Or a person with arthritis in their hands may find repetitive work such as typing extremely painful. Talking with an occupational therapist or physiotherapist can help you find potential solutions to these issues. Whether it’s finding new ways to do work tasks, using special equipment and aids to support you and protect your joints, or managing your pain while at work, they’ll tailor a solution to your specific needs.

These are just some of the things you can do to manage your condition and continue to work. Feel free to share the things you do to help you manage at work with a musculoskeletal condition. We’d love to hear from you!

Call our Helpline

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

Making the invisible visible

Read the report based on our 2020 National Consumer Survey – Making the invisible visible – in which 66% of people said that their ability to work had been impacted by their condition/s.

Watch our webinar

Watch the recording of our webinar from March 2021, as Jessica Dawson-Field, Employment Associate, Maurice Blackburn Lawyers, takes us through employment law – rights and entitlements.

More to Explore

JobsAccess
Australian Government
JobAccess is the national hub for workplace and employment information for people with disability, employers and service providers. It provides:

a wide range of info and services to help people with disability find and keep jobs, get promoted to better jobs, upgrade or expand their workplace skills
advice on modifying your work area, talking about your disability, training for your co-workers, negotiating flexible work arrangements and returning to work
the Employment Assistance Fund (EAF) which gives financial help to eligible people with disability and mental health conditions and employers to buy work related modifications, equipment, Auslan services and workplace assistance and support services.
and much more.

Work Assist
Australian Government
Work Assist can help you stay in work if you risk losing your job through illness, injury or disability.

I have a job and arthritis: Now what?
Arthritis Society Canada

Fatigue
National Rheumatoid Arthritis Society (UK)

Sleep and pain
painHEALTH

Managing flares
National Rheumatoid Arthritis Society (UK)

Musculoskeletal Health Australia

31/Jul/2024

And things you can do to manage

Finding and keeping a job when you have a musculoskeletal condition can be difficult. Pain, fatigue, medication side effects, and the unpredictability of your condition can all affect your ability to work.

The extent to which this happens will depend on many things such as the condition you have, e.g. back pain, rheumatoid arthritis, osteoarthritis, gout, how severe it is, how well it’s being managed, and the type of work you do. Physically demanding work, such as building, nursing, and farming, will be impacted by painful joints or restricted movements. And any work that requires you to focus and concentrate, especially for extended periods, will be affected by brain fog, pain, and lack of sleep.

The good news is there are things you can do to help manage these issues. We’ve listed a bunch of strategies here. This is part 1 of our 2 part blog.

Note: we understand that some of these strategies may not be possible for all workplaces or conditions. However the majority of them can be adapted in some way to suit your needs.

Work with your healthcare team to ensure your condition is under control and well managed. This may involve your GP, rheumatologist, physiotherapist, podiatrist and/or occupational therapist. They’ll also help you develop a plan to cope at work when your condition flares.

Evaluate your workspace. Whatever your setting – office, retail, manufacturing, hospitality, transport – there are options for making it more supportive for you. The first step is to talk with an occupational therapist about the issues you’re facing and develop strategies to help you manage them. They may include simple things such as being aware of your posture throughout the day and changing position regularly to reduce pain, strain and fatigue. They may also involve changing your workspace to make it work for you.

For example:

using a standing/sitting desk
rearranging the setup so that items you use most often are close by
sitting on a chair or perch instead of standing for long periods
using a headset on your phone
getting lumbar supports for your chair or car seat
using a trolley to help you move heavy items.

Some of these options may be easy to do without going through your employer, but some changes may need their involvement. If your employer knows about your condition, then you can discuss these changes together. However if you’ve chosen not to disclose your condition, your employer is still obliged to make reasonable adjustments to your workstation or environment to ensure your comfort and safety. Things such as stand up desks, foot rests, wrist rests, height adjustable chair, ergonomic chair are all considered reasonable. For more information read our information on Employment FAQs and visit Safe Work Australia.

Take control of your pain. Chronic pain can affect your ability to do the things you want and need to do, your sleep quality, your concentration, and mood. Basically it sucks. That’s why you need a toolbox of strategies for managing your pain. There’s no one size fits all when it comes to pain management. So having several strategies you know work for you, is essential. They may include gentle exercise, medications, heat and cold, stretches, massage, splints, braces and aids and equipment. It’ll take some trial and error, but it’s well worth the effort to find what works best for you. You can then pull them out of your toolbox when needed, giving you more control over your pain. Your doctor and physiotherapist can also give you tips for managing your pain while at work. For more information and practical tips for dealing with pain, read Managing your pain: An A-Z guide.

Along with pain, fatigue is a massive issue for people with musculoskeletal conditions. Fatigue is very different from just being a little tired. It’s overwhelming physical and mental tiredness that makes every activity a struggle. But there are things you can do to manage so that it has less impact on your life and your work. Find out how.

Acknowledge the unpredictability of your condition. It’s a fact that musculoskeletal conditions are unpredictable. You often won’t know you’re about to have a flare until one happens. Apart from increased pain, stiffness, and fatigue, having a flare can be really stressful as you worry about getting things done – at work and at home. Having a plan in place for managing – before a flare occurs – means you can be proactive. This may involve developing a plan with your healthcare team that will help you cope at work, prioritising and pacing your activities so that you get any important, time-dependent tasks done when you’re feeling your best, discussing flexible work arrangements (like working from home) with your employer, or taking time off work or reducing your hours until you can get the flare under control. The important thing is that you’re prepared, with a plan of attack in place, ready to go when needed.

Use your scheduled breaks. It’s easy when you’re feeling under pressure – whether it’s from your employer or pressure you’ve put on yourself – to ignore your lunch or tea breaks and just keep working. But this will only add to your stress, pain and fatigue. You need to take some downtime during your day to eat, drink and give your mind and body a break. If you can, get outdoors and breathe in some fresh air. When you return from your break you’ll feel better, have a clearer head, and be more productive.

For more info and tips check out part 2 of this blog.

Call our Helpline

Watch our webinar

Watch the recording of our webinar from March 2021, as Jessica Dawson-Field, Employment Associate, Maurice Blackburn Lawyers, takes us through employment law – rights and entitlements.

More to Explore

JobsAccess
Australian Government
JobAccess is the national hub for workplace and employment information for people with disability, employers, and service providers. It provides:

a wide range of info and services to help people with disability find and keep jobs, get promoted to better jobs, upgrade or expand their workplace skills
advice on modifying your work area, talking about your disability, training for your co-workers, negotiating flexible work arrangements and returning to work
the Employment Assistance Fund (EAF) gives financial help to eligible people with disability and mental health conditions and employers to buy work-related modifications, equipment, Auslan services and workplace assistance and support services.
and much more.

Work Assist
Australian Government
Work Assist can help you stay in work if you risk losing your job through illness, injury or disability.

I have a job and arthritis: Now what?
Arthritis Society Canada

Fatigue: Beyond tiredness
National Rheumatoid Arthritis Society (UK)

Sleep and pain
painHEALTH

Managing flares
National Rheumatoid Arthritis Society (UK)

Musculoskeletal Health Australia

18/Jul/2024

Self-care is a trending concept at the moment with many different definitions and uses.

You often see social media posts promoting self-care with pictures of day spas, yoga retreats and people exercising on the beach at sunset. All wonderful things, but when you live with a chronic condition, pain and sometimes-crippling exhaustion, life’s not always that glamorous!

So what is self-care?

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 pretty 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 health, managing pain and fatigue, seeing your healthcare team regularly, learning about your musculoskeletal condition, and staying connected with family and friends. It also involves good hygiene, avoiding risky behaviours and actions, and using medicines and treatments appropriately.

The International Self-Care Foundation (ISF) has developed seven pillars of self-care. They aim to help people understand the breadth and importance of self-care, and provide information about the steps you can take to care for yourself better.

Let’s explore them.

Pillar 1. Knowledge and health literacy

Knowledge, as the saying goes, is power – so understanding your body, how it works, how it’s affected by your musculoskeletal condition/s, as well as any other health conditions you have – gives you the ability to make informed decisions about your healthcare.

Health literacy refers to how we “understand information about health and health care, and how we apply that information to our lives, use it to make decisions and act on it”.(2)

Together, health literacy and knowledge give you the tools you need to actively manage your healthcare. By understanding your body and health, you can discuss your options with your health professionals, critically evaluate information from various sources, adjust your lifestyle and behaviours, understand risk factors, and the appropriate use of treatments and tests.

In fact, research shows that people who have high levels of knowledge and health literacy have much better health outcomes.

If you want to know more about your health and musculoskeletal condition/s, or you need help to improve your health literacy, there are many people who can help you.

Talk with your doctor and other members of your healthcare team. Contact the MSK Help Line and speak with our nurses. Visit authoritative websites (like ours).

And never be afraid to ask questions.

Pillar 2. Mental wellbeing, self-awareness and agency

Incorporating things you enjoy and that make you feel good into your daily/weekly routine – such as mindfulness, exercise, alone time, relaxation, massage, and staying connected with family and friends – is a simple thing you can do to look after your mental wellbeing and increase your resilience.

Self-awareness involves taking your health knowledge and applying it to your specific circumstances. For example, if you’re having problems sleeping, and you know exercise can help, you can ensure you’re getting enough exercise each day. Or if you’re carrying more weight than you’d like, and this is causing increased knee pain and self-esteem issues, talk with your doctor about safe ways you can lose weight. Or if you have rheumatoid arthritis and a family history of osteoporosis, talk with your doctor about how you can look after your bone health.

Agency is the ability and intention to act on your knowledge and self-awareness.

Pillar 3. Physical activity

OK, so this one’s fairly self-explanatory since we talk about the importance of exercise and being physically active all the time 😊.

Regular exercise helps us manage our musculoskeletal condition/s, pain, sleep, mood, weight, and joint health – and that’s just the tip of the iceberg! It keeps us moving, improves our posture and balance, helps us stay connected and helps prevent (or manage) other health conditions such as diabetes and heart disease.

Pillar 4. Healthy eating

This one’s also easy to understand, as along with exercise, healthy eating plays a vital role in our overall health and wellbeing.

Being overweight or obese increases the load on joints, causing increased pain and joint damage, especially on weight-bearing joints like hips, knees, ankles and feet. The amount of overall fat you carry can contribute to low but persistent levels of inflammation across your entire body, including the joints affected by your musculoskeletal condition, increasing the inflammation in these already painful, inflamed joints.

Being overweight or obese can also increase your risk of heart disease, diabetes, some forms of cancer, poor sleep and depression.

Being underweight also causes health issues. It can affect your immune system (meaning you’re more at risk of getting sick or an infection), and you may feel more tired than usual. Feeling tired and run down will affect your ability to be active and do the things you want to do.

If you need help to eat more healthfully or manage your weight, talk with your doctor or dietitian.

Pillar 5. Risk avoidance or mitigation

Simply put, this pillar is about taking responsibility for your actions and behaviours. In particular, those that increase your risk of injury, ill-health or death.

To avoid these risks, you can drink alcohol in moderation, drive carefully, wear a seatbelt, get vaccinated, protect yourself from the sun, quit smoking, wear a helmet when riding a bike, and practise safe sex.

Seeing your doctor and healthcare team regularly is also important to stay on top of any changes to your health.

Pillar 6. Good hygiene

You’re probably wondering what this has to do with self-care for people with musculoskeletal conditions living in Australia. After all, most Australians have access to clean water and clean living/working spaces.

However, the last few years have shown how vital good hygiene is for protecting all of us from bugs and germs. It’s even more important if your condition or meds have weakened your immune system.

Practising good hygiene is a simple thing you can do to reduce the risk of getting sick or developing infections. So continue to regularly wash your hands, cough/sneeze into your elbow, stay home when sick, and keep your home/work environment clean. And although they’re not yet mandated in most places, wearing a mask is recommended and a really good idea when you’re indoors and can’t physically distance yourself from others.

All of these things will help maintain good health and avoid catching (or spreading) any nasties.

Pillar 7. Rational and responsible use of products, services, diagnostics and medicines

Another fun one! 😁 Although the title doesn’t roll off the tongue, this is an important pillar.

ISF calls these self-care products and services the ‘tools’ of self‐care, as they support health awareness and healthy practices.

They include medicines (both prescription and over-the-counter), aids and equipment (e.g. TENS machine, heat or cold pack, walking stick), health services (e.g. physiotherapy, massage therapy), wellness services (e.g. exercise classes, weight loss groups), and complementary therapies.

ISF also says that the use of these tools should be ‘rational and responsible’. That means only using safe and effective products and services.

Contact our free national Helpline

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

More to explore

45 simple self-care practices for a healthy mind, body, and soul
Tiny Buddha
Developing a self-care plan
This information was developed for mental health professionals, however there are a lot of useful resources that are helpful for anyone wanting to learn more about self-care.
ReachOut
Does your self-care plan need some TLC?
Musculoskeletal Australia
Self-Care Starter Kit ℠
University at Buffalo, School of Social Work
This information was developed for students studying social work, and professionals working in the field, however there are a lot of useful resources that are suitable for anyone wanting to learn more about self-care.
The seven pillars of self-care
International Self-Care Foundation
How and why to practice self-care
Mental Health First Aid USA, National Council for Mental Wellbeing
How to make a self-care checklist that actually works for you
Healthline

References

(1) Self-care interventions for health, World Health Organization.
(2) Health literacy, Australian Commission on Safety and Quality in Health Care

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References:

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