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    Holiday-travel-1.jpg
    Musculoskeletal Health Australia
    12/Nov/2024
    Health InformationMHA Blogs

    Go on that incredible adventure.

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

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

    Plan your trip

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

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

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

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

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

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

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

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

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

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

    Packing for your trip

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

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

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

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

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

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

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

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

    Medical preparation

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

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

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

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

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

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

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

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

    Travel insurance

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

    Coming home

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

    Extra tips and references

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

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

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

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

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

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

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

    So get out there and enjoy yourself!

    Contact our free national Helpline

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

    More to explore

     

     

    CONTINUE READING
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    Musculoskeletal Health Australia
    15/Oct/2024
    Health Information

    Musculoskeletal Pain and Disrupted Sexual Function

    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.

    CONTINUE READING
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    Lisa Bywaters
    16/Sep/2024
    Health InformationMSK articles

    Spring cleaning – body, mind and spirit

    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

    CONTINUE READING
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    Musculoskeletal Health Australia
    23/Jul/2024
    Health Information

    WalkingBack to Health

    WalkingBack to Health 

    A recent study led by Dr Natasha Pocovi (PhD) from Macquarie University focusing on the effectiveness and cost-effectiveness of individualised, progressing walking and education on low back pain has shown promising results. 

    The randomised controlled trial findings have recent been published in the Lancet with promising results. 

    Reoccurring low back pain is a significant problem and can severely impact the quality of life of those experiencing it. The WalkBack study focused on adults who had recently recovered from an episode of non-specific low back pain that wasn’t attributed to a specific diagnosis with the pain/episode lasting over 24 hours. The randomised control trial randomly assigned participants to one of two groups. Group one was an individualised, progressive walking and education intervention supported by a physiotherapist for 6 months. Group two received no treatment from the study team but were able to seek out any treatment or prevention strategies and use them during the trial. 

    The researchers were investigating two effectiveness outcomes: 1. How many days from randomisation (that is being placed in Group 1 or Group 2) to the first recurrence of activity-limiting low back pain lasting at least 24hours and 2. An economic evaluation that included quality-adjusted life-year (QALYs) and costs associated with the delivery of the intervention (including health-care costs, work absenteeism etc.). 

    The outcomes of the trial showed that the individualised, progressive walking and education intervention substantially reduced low back pain recurrence compared to no treatment. There were also reductions in back pain-related disability for up to 12 months in the participants who received the intervention. The findings also indicated the intervention had a high probability of being cost-effective. 

    This research shows some promising findings that have the potential to help millions of Australians Walk Back to a life free from low back pain. 

    For further information on WalkBack click HERE 

    Contact our free national Helpline

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

    Read more

     

    CONTINUE READING
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    Musculoskeletal Health Australia
    18/Jul/2024
    Health InformationMSK articles

    Seven things you should know about self-care

    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

    References

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

    CONTINUE READING
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    Musculoskeletal Health Australia
    18/Jul/2024
    Health Information

    No kidding! Laughter can help you manage your pain

    I think there’s a reason we respond so positively to the memes, social media posts and jokes that poke fun at pain, chronic illness and the trials and tribulations that come from living with both.

    Having a foggy brain isn’t particularly funny, being unable to sleep isn’t a joke, and pain – wow, that’s probably the un-funniest thing you can think of 😣. But we all tend to laugh at and share the well-crafted meme or post that pokes fun at these things because we identify with the truth behind them. And with the best ones, you can tell it’s been created by someone who knows what it’s like to live with pain and illness. You recognise a fellow traveller.

    Laughter and humour are such powerful forces. Just think about the last time you had one of those huge, spontaneous belly laughs with family or friends. Something was said, a joke was told, or you all saw something ridiculous. You snort, giggle, and guffaw. Your eyes water, you gasp for breath, and your belly starts to hurt. When you look at each other, you laugh some more. When you finally do stop laughing, you feel euphoric. Everything seems better, and you feel happier 😊.

    However, when you’re in the grips of pain, laughing is probably the last thing you feel like doing. But laughter can actually help you deal with your pain better. A good joke, a funny movie, or just seeing something silly can distract you from your pain and make you feel better, at least for a while.
    Laughter also causes your brain to release some feel-good chemicals that boost your mood and make you feel more optimistic. They include endorphins, serotonin and dopamine. Endorphins are your body’s natural pain reliever; releasing them into the body temporarily reduces your feelings of pain. Serotonin produces feelings of calmness and happiness. And dopamine is part of your brain’s reward system and gives you a sense of pleasure. It also helps reduce feelings of anxiety.

    Other health benefits of a good giggle

    As well as helping you cope with your pain and the stress of living with chronic health issues, laughter has many other health benefits. Laughing regularly:

    LOL ideas

    To bring on the laughs, giggles, chortles, snickers, cackles and guffaws, give these ideas a go:

    • Watch/stream a funny movie or sitcom – check out these lists from Flickchart and Rolling Stone for their top picks.
    • Listen to a funny podcast – this list from Time Out will get you started if you need ideas.
    • Run through a sprinkler on a hot day.
    • Talk with a friend and reminisce about a funny experience you had together.
    • Watch cat / dog / panda videos (you’re welcome!). 😹
    • Grab the kids, friends, partner or housemates and play. Anything! … Keep a balloon off the floor. Throw a frisbee. Charades. Pub quizzes. Truth or dare. Never have I ever. The floor is lava…
    • Have a pillow fight.
    • Think about the funniest joke you ever heard or your best (worst) dad jokes.
    • Jump on a trampoline.
    • Take silly selfies and send them to your bestie.
    • Grab a microphone (or a hairbrush) and sing out loud!
    • Join a laughter club. Simply google ‘laughter clubs’ for your state or territory.

    Sadly it’s not all fun and games

    It’s important to remember that laughter and humour are temporary distractions from pain. They’re great, and we should definitely cram as much into our day as possible. Just for the sheer joy of it 🤡.

    But when you have a chronic illness and persistent pain, a balanced treatment approach should include self-care, appropriate medications and medical care, a healthy lifestyle, exercise, mindfulness and, yes, laughter.

    Laughter may not be the best medicine (as the old saying goes), but it’s pretty close to perfect.

    So, make sure you take a dose (or better yet – several!) every day!

    Contact our free national Help Line

    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

    Photo by MI PHAM on Unsplash

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    Getting-dressed.png
    Lisa Bywaters
    15/Feb/2024
    Health InformationMSK articles

    Tips for getting dressed with less stress

    Hands up if you wake up some days and the thought of getting out of bed, let alone dressed, seems impossible?

    Painful muscles and joints, fatigue, difficulty with buttons and zippers, not being able to reach behind your back or over your head, sensitive skin and continence issues can make getting dressed a challenge. However, because staying in your pajamas all day is rarely an option 😣, you need some practical strategies to take the stress out of getting ready for the day.

    So how can you tackle getting dressed so that you feel comfortable and put together, even if you’re in pain and exhausted?

    Make a plan

    I know it’s not particularly glamorous or cool, but planning can be your best friend when you live with a chronic condition that can be so unpredictable.

    Decide what clothes and accessories you want to wear the night before. Or be a super-planner and do this on the weekend, for the week ahead. Take into account your activities and the weather. Then have them arranged in your cupboard so you can simply reach for the items you need for the day.

    Choose your clothes carefully

    When buying new clothes, choose those with quality fabrics that are soft and stretchy.

    Loose clothes are perfect on days when you’re in pain, or your skin is sensitive. If twisting or reaching behind you is difficult, buy clothes that fasten at the front or side. Or ones that have no fastenings at all.

    Avoid clothes that require ironing if you can…unless you find ironing relaxing (I know that person 😉). But seriously, who can be bothered ironing when you’re already tired? For clothes that do crease in the wash, hang them up on a hanger as soon as you take them out of the wash so that most of the wrinkles drop out. You can also hang them in your bathroom while you shower so that the steam removes any stubborn wrinkles.

    Buy clothes that you can dress up and dress down as the occasion warrants. For example, plain black t-shirts can be as casual as you want for hanging out at home with a pair of leggings/loose jeans and sneakers. But by simply adding a light jacket, some accessories, and changing your shoes to low wedges/loafers, you’re ready for lunch with friends. No muss, no fuss.

    Add layers. Many people with chronic pain are sensitive to fluctuations in temperature. Because you can rarely control the temperature of the places you visit, layering your clothes can be a lifesaver. You can remove/add layers as needed.

    Use dressing aids. If you have difficulties with fastenings (e.g. zippers, buttons, shoelaces) or putting clothes over your head or shoes on your feet, there are gadgets to make life easier. They include zipper hooks, dressing sticks, buttonhooks, shoehorns, elastic shoelaces, and so much more. Check out our online store for some of these items. An occupational therapist can also give you tips for getting dressed as well as other available aids that are available to help you.

    Have a go-to outfit that makes you happy. We all need a pick-me-up now and again, and often what we wear can do that. Have a favourite outfit or two ready to go for when you need a boost or some extra confidence to face the world 😍.

    Don’t forget your accessories

    Shoes: When buying new shoes, make sure they fit your foot properly, including any bunions, hammertoes and other structural changes to your foot. Choose shoes with a good, supportive sole, and decent grip to avoid slips and trips. Avoid wearing high heels or very flat shoes every day. If you wear orthotics, ensure they’ll fit in your new shoes. And if you have painful feet and you’re having trouble managing, talk with a podiatrist. They can give you information to help you look after your feet, including advice on your footwear.

    Bags and backpacks: We carry a lot of stuff with us every day – phones, purses/wallets, computers, medication, keys, masks, water, hand sanitiser, snacks, work/school gear – so bags and backpacks that can help you cart this around, without aggravating your condition, are a must. Bags with thick straps that spread the weight across a wider area, rather than bags with thin straps, will cause less pain and strain. Avoid large bags, where the temptation can be to throw everything in them. Instead, choose a bag that suits what you need to carry, and avoid adding anything that isn’t necessary for your outing. Have a couple of bags and backpacks that’ll accommodate what you need to carry, whether it’s a casual outing or work-related, and your outfit. That way, you can mix and match as necessary.

    Hats and caps: Don’t forget your head! Hats and caps protect your head and face from the heat and UV rays, as well as the cold bite of winter. Again, have a couple you can choose from to suit your outing and the elements.

    Now add bling: I find that even when I’m wearing my most casual, comfy outfit, I can dress it up, and by doing so, feel better, just by adding some earrings, a cool watch or another piece of jewellery. It may sound superficial, but personally, anything that lifts my mood when I’m feeling low or in pain is just as necessary to me as my medication or meditation 😊.

    Be a thrifty shopper

    Living with a chronic condition can be costly, so saving money where you can is important. Op shops, clothing exchanges and online noticeboards can help you save money when it comes to sourcing new clothes and accessories. I’m an avid op shopper, and I find many unique, good quality and fun items at great prices. I also feel better about recycling clothes rather than buying a cheap item from a chain store that won’t last the season. And don’t forget you can also sell or donate the quality clothes you no longer wear to these networks.

    Develop your own style

    Throw the season’s fashions out the window! Wear clothes that make you happy, comfortable and project your own personality and style. I’ve said it many times – the world would be incredibly dull if we were all the same. And that goes for what we wear. So embrace your inner fashionista and create a style that’s uniquely you.

    “When you don’t dress like everybody else, you don’t have to think like everybody else.” – Iris Apfel

    Contact our free national Help Line

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

    More to explore

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    Booze.png
    Lisa Bywaters
    23/Jan/2024
    Health InformationMSK articles

    Should I take a break from booze?

    We’re a country that loves a drink. Wine with dinner, beer at the footy, cocktails at the local bar with friends.

    But what if your drinking is getting a little out of hand? What if you’re having too much of a good thing??

    It may be time to take a break while you assess your relationship with booze.

    What’s a safe amount of alcohol to drink?

    The Australian Alcohol Guidelines recommend that ‘to reduce the risk of harm from alcohol-related disease or injury, healthy men and women should drink no more than 10 standard drinks a week and no more than 4 standard drinks on any one day. The less you drink, the lower your risk of harm from alcohol’.

    The guidelines also recommend that children under 18 and pregnant or breastfeeding women don’t drink alcohol.

    It’s important to note that consuming alcohol within the recommendations of these guidelines will reduce your risk, but there’s still a risk. Read the government’s info ‘How much alcohol is safe to drink’ to find out more.

    How does alcohol affect your health?

    There are many ways that regular alcohol consumption can negatively affect your health.

    It can interact with your meds – including commonly used medications such as non-steroidal anti-inflammatories (e.g. ibuprofen) and disease-modifying drugs (e.g. methotrexate), causing problems such as ulcers, bleeding in the stomach and liver damage. Be aware of the risks, and always read the labels and consumer medicine information for all your medications about side effects and interactions. Talk with your doctor/pharmacist for more information about alcohol and your musculoskeletal or pain meds, as well as any other medications you take.

    It increases the risk of a gout attack. If you have gout, drinking too much alcohol, especially beer, can increase your risk of a painful attack.

    It affects your sleep. Getting sufficient quality sleep is vital for our overall health and wellbeing. However, people with musculoskeletal conditions often struggle with sleep issues – getting to sleep, staying asleep and feeling fatigued when they wake up. So while the idea of a nightcap to help you wind down and relax in the evening may sound like a good idea, alcohol will actually affect the quality of your sleep. Even if you sleep through the night, you’ll likely wake up feeling unrefreshed and foggy. To find out more about the relationship between alcohol and sleep, read this article from the Sleep Foundation.

    It increases your risk of developing cancers and other serious diseases – this includes heart disease, cirrhosis (or scarring) of the liver, diabetes, mental health issues, stroke and high blood pressure. For more info, read ‘What are the effects of alcohol’.

    It increases your risk of getting injured. If you’ve been drinking, especially if you’ve become tipsy or drunk, you’re more likely to injure yourself. When you become drunk, you lose your balance and coordination, increasing the risk of falling. You’re also more likely to engage in risky behaviours, such as driving, putting yourself and others at risk.

    It can affect your mental health. Many people often turn to alcohol to relax after a stressful day or if they’re feeling a bit down. And it may provide a very temporary boost to their mood, but it doesn’t last. In the long run, drinking can contribute to feelings of depression and anxiety. It can also make it harder to deal with stress.

    Benefits of putting a pause on the plonk

    Whether you decide to reduce your alcohol intake, have a few alcohol-free days each week, or go without alcohol for a month or longer, you’ll immediately see some benefits. These benefits will be greater the longer you go without alcohol but will include:

    Weight loss. If you’ve been struggling to lose weight, cutting your alcohol intake will definitely help. Alcohol is high in kilojoules, which provide no nutritional value. It can also make you feel hungry and may lead to choosing unhealthy foods to fill the hunger (hello 2am greasy kebabs smothered in garlic sauce ?).

    Improved sleep. As mentioned earlier, alcohol interferes with the quality of your sleep.

    No hangover. A pounding head and nausea are the price we pay for a night of overindulgence. As are the recriminations and the ‘never agains’ ?. Reducing/stopping your alcohol intake will take care of this. And just think of all the things you can enjoy on a Sunday morning without the morning after hangover!

    You’ll save money. On the nights out at the pub/bar (wow, cocktails, cha-ching), on the cab/Uber ride home, or on the alcohol you buy to drink at home. It all adds up – to stacks of cash! Use the money you’d typically spend on grog and treat yourself to something special – like a massage, a new outfit or gold class movie tickets.

    More meaningful time with family and friends. It’s amazing what you learn about each other when you take the time to listen and interact without alcohol getting in the way. Try doing different things together instead of sitting around drinking or hitting the pub – for example, going for a walk in the local park or bushlands, having a gaming marathon or making yummy mocktails.

    Better performance at work. Waking up with a hangover or sleeping poorly because you’ve been drinking affects your ability to perform at your best at work.

    Tips to help you reduce the hooch

    Make a plan. Once you’ve decided you’re going to reduce the amount of alcohol you drink (or stop drinking entirely), you need a plan of attack. It can be tough going, especially if drinking has become a habit or an addiction.

    Consider the following questions, and write down your answers. Put them somewhere prominent so you can refer to them when you need support or encouragement.

    • Why do you want to reduce or quit alcohol?
      Is it for health reasons? The impact it’s having on your personal relationships or work? Why is it important to you that you reduce or stop?
    • What are your limits?
      Are you quitting alcohol entirely or reducing the amount you drink? Choose a limit for how much you’ll drink, but make sure it’s within the safe drinking guidelines. And include some alcohol-free days each week.
    • What are your triggers?
      Why do you drink? And when? Do you always have a glass of wine while preparing dinner? Or have beers with your mates when you knock off work? Do you drink to help manage your anxiety? Or your pain? What makes you pour a drink or head to the pub?
    • What are your strategies to deal with these triggers?
      For example, if you always drink a glass of wine while preparing dinner, swap it for herbal tea or soda water with a slice of lime or lemon. If you always drink with mates after work, let them know you’re trying to reduce or quit drinking, and stick to non-alcoholic drinks, or suggest you all do something else together. If you drink to deal with anxiety or pain, it’s essential to know that alcohol can actually make it more difficult to manage anxiety and can make your pain worse, so finding healthier ways to manage your pain or anxiety will be better for you in the long run.
    • Who’ll support you?
      It can be challenging to quit or reduce alcohol alone. Tell your family and friends what you’re doing. They can encourage you and may even join you. Talk with your doctor and get information and advice to help you achieve your goal. If you’ve been using alcohol to manage your pain, discuss alternative pain management strategies. The same goes if you’re drinking to manage anxiety or depression.

    Get professional help. Many people can help you if you want to reduce or quit alcohol. Your doctor is a great person to start with as they know you and your health conditions. There are also many support organisations to help you. DrinkWise has a range of resources to give you the facts about drinking and its impacts on you. They also have a comprehensive list of organisations that can help you. Check out their website for details.

    Know a standard drink size. It’s very easy to drink too much if you don’t know what a standard drink is – whether it’s beer, wine or spirits. Read the ‘Standard drinks guide‘ to find out about drink sizes and see if you’re drinking standard drinks. The answer may surprise you.

    Remove temptations. Don’t have alcohol out in the open, or remove it from your house altogether. If it’s not within easy reach, you’re more likely to stick to your goal.

    Drink slowly. Sip your drink and actually enjoy the flavours. Take a break between alcoholic beverages and drink mineral water or a mocktail instead.

    Finish your glass before you top it up. It’s hard to keep track of how many drinks you’ve had if it’s topped up before you’ve finished drinking.

    Don’t drink on an empty stomach. Alcohol is absorbed into your bloodstream through your stomach and small intestine. Any food in the stomach will slow the rate at which alcohol is absorbed.

    Get adventurous with low/no alcohol drinks. There’s such an enormous range available to try now, from wine to beers and mocktails (that are more than just soda water and fruit ?). There’s a big world of delicious low and no alcohol drinks for you to enjoy.

    Avoid people who aren’t supportive of your efforts. Sometimes people just don’t get it – the reason you want to give up or reduce your alcohol intake. They may have the ability to derail your goals, so avoid people that don’t support what you’re trying to do.

    Give yourself a break. Quitting or reducing alcohol can be difficult. If you stumble and drink more than you’d planned, just brush yourself off and learn from that misstep. Don’t throw your hard work away over one mistake.

    Originally written and published by Lisa Bywaters July 2021.

     

    Contact our free national Help Line

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

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    AS-2.png
    Karla Wignall
    07/Dec/2023

    Diagnosis and management of psoriatic arthritis

    Psoriatic arthritis can be challenging to recognise due to both the varied ways it can present and overlapping symptoms with other conditions. This difficulty can sometimes lead to a delay in diagnosis and ultimately treatment. This webinar will discuss the key features of psoriatic arthritis, including the main symptoms, tests that can assist diagnosis and effective treatments available. 

    Our presenter: Dr Adam Rischin

     

     

     

     

    Dr Adam Rischin is a consultant rheumatologist with public hospital appointments at The Alfred and Goulburn Valley Health, and private practice appointments at Malvern Rheumatology, Southern Rheumatology, and Cabrini Hospital in Melbourne. Dr Rischin also consults with rural and regional patients around Australia through telehealth. He has clinical interests across all aspects of general rheumatology, particularly inflammatory arthritis, and is also trained in clinician-performed ultrasound. 

    CONTINUE READING
    Untitled-design-4.png
    Musculoskeletal Health Australia
    06/Sep/2023
    Health InformationMSK articles

    Spring cleaning – body, mind and spirit

    Let’s take advantage of the warmer days and and look at how we can sweep away the winter cobwebs and make ourselves sparkle this spring!

    • Unplug. We’re always connected these days, immersed in the news, social media, video chats, work/school, and 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. 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 seek 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 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.

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