self care - Musculoskeletal Health Australia (MHA)

18/Nov/2021

Ever notice how much governments love acronyms?? Unfortunately, this article is full of them, but we’ll explain what they mean and try to clear up the murky area of chronic disease management (CDM) plans, formerly called Enhanced Primary Care (EPC) plans.

Note: The primary sources for this article is the Australian Government, Department of Health’s chronic disease management resources. Unfortunately this information has not been updated since 2014. Please treat this as general information only, and discuss your specific needs with your GP.

What are CDM plans?

In a nutshell, these plans are a proactive way for you and your general practitioner (GP) to manage your chronic, complex or terminal medical condition/s. The Department of Health defines a chronic condition as ‘one that has been (or is likely to be) present for six months or longer’.

Chronic musculoskeletal conditions fit under this definition.

These plans are prepared by a GP to help eligible people manage their condition/s. The plans set goals to help people manage and hopefully improve their health and wellbeing.

There are two types of CDM plans:

GP Management Plans (GPMP) and
Team Care Arrangements (TCAs).

GP Management Plans (GPMP)

A GPMP can help people with musculoskeletal conditions by providing an organised approach to their care. It’s a plan that you’ve worked out with your GP that:

identifies your health and care needs
sets out the services to be provided by your GP
lists any other health care and community services you may need
lists the actions you can take to help manage your condition.

For example, if you have osteoarthritis in your knees that’s causing you lots of pain, and you’re no longer able to comfortably play tennis or go bushwalking, you and your doctor might decide that losing some weight will improve this situation. However, rather than just agreeing that weight loss is a good idea, a GPMP is an action plan that sets out your clear aims and objectives.

Once this plan has been developed, you should receive a copy to take with you.

Team Care Arrangements (TCAs)

If you need help from other healthcare providers to achieve your goals, your GP may also suggest a TCA.

TCA’s include 5 visits per calendar year to other health care providers. These 5 visits can be to one healthcare provider or spread between several providers.

On the first of January you become eligible for 5 new visits. You’ll need to see your GP about this.

You should also receive a copy of this plan.

Eligibility

This is one of the areas that’s a little complicated, so if you think you might be eligible, it’s best to speak with your GP directly. When you call to make an appointment, let the receptionist know that you’d like to discuss a chronic disease management plan. You’ll need a longer appointment for this.

The Department of Health states that while there’s ‘no list of eligible conditions…these items are designed for patients who require a structured approach and to enable GPs to plan and coordinate the care of patients with complex conditions requiring ongoing care from a multidisciplinary care team. Your GP will determine whether a plan is appropriate for you’. (1)

Costs

Also a tricky area. If a healthcare provider (e.g. dietitian) accepts the Medicare benefit as full payment for the service, you’ll be bulk billed and there’ll be no out-of-pocket costs. However if they don’t, you’ll have to pay the difference between the fee charged and the Medicare rebate. This is often called the ‘gap’.

When you’re making an appointment, be sure to ask what your out-of-pocket costs will be. If the cost isn’t something you can afford, discuss your options with your doctor.

Reviewing your plan

Your plan will need to be reviewed regularly. These reviews allow you to see how much progress you’ve made. If you’re meeting your goals – e.g. losing weight, increasing your fitness – that’s great. If you’re not getting there or having difficulties, a review will allow you to discuss this with your GP and work on solutions or adjust your goals.

Help!

It can seem overwhelming, but your GP and the practice nurse are there to support you on this journey.

Contact our free national Help Line

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

More to explore

Chronic disease management patient information
Australian Government, Department of Health, last updated March 2014
Chronic Disease Management (formerly Enhanced Primary Care or EPC) — GP services
Australian Government, Department of Health, last updated April 2014
Chronic disease GP Management Plans and Team Care Arrangements: Information for medical practitioners about supporting patients with chronic diseases
Australian Government, Services Australia, last updated October 2021
Management of chronic conditions
Healthdirect, last reviewed May 2020

Reference

(1) Chronic Disease Management Patient Information, Australian Government, Department of Health, 2014.

Lisa Bywaters

18/Nov/2021

Written by Rachel Lea

During the 32 years of living the life of a Lupus Warrior, I’ve come to liken the feeling of battling lupus to the principles of the board game Snakes and Ladders. When the dice rolls, you take the number of steps forward that the dice dictates. Literally one step at a time. When you’re feeling well, and your lupus is under control, you may even land on a ladder and climb up the board a little bit further. When that’s happening, you feel truly happy, as you’re able to maintain a sense of balance and stability. It just feels good.

But then the game can change without warning, and the dice can roll towards a snake. When you hit a snake, it boldly raises its head and hisses at you. Taunting you. Because you know what’s coming. You’ve suffered another setback, another lupus flare. And so you begin to slide. You slide all the way down the back of that slippery snake, sometimes to the bottom of the board. That soaring happiness dissipates as you realise you have to begin the game all over again, and fight your way back up to the top of the board. This is how the game of lupus is played each day. Over and over and over again. At some point, you’ll always fall back down. Why? Because lupus always wins.

So the never-ending tweaking of medication takes place, whether it be increased steroids or methotrexate. This’ll require months and months of tapering back to the dose at which I was originally controlling my lupus. Before that flare took me down. My symptoms of extreme fatigue, joint and muscle pain, fevers, migraine-like headaches, mouth ulcers and hair loss are being treated by these medicines. It’s draining. And bloody frustrating! Particularly when I felt I was managing my lupus and overall health really well, and then, boom!

After thirty-two years of experiencing such flares, I’ve grown to realise that the only way to fight back is to simply let go. Let go of everything. Place myself in a protective bubble and focus on me. Hope that the drugs kick in quickly and move with the pain and discomfort the best way I can. I’ve grown to learn that it takes strength to surrender and put trust and faith in the universe. That even when I’m struggling like this, I’m exactly where I’m meant to be. I know this because when I’ve been too stoic, trying to rise above the pain and fatigue, the resulting flare has been longer and more challenging to overcome.

I grew to learn very early into my diagnosis the benefits of being very gentle and kind to myself. If that means having a teary and a good sook, so be it. If that means I’m in bed for days or even weeks, I’ve no choice but to give in. If it means I’m back on the higher doses of medications, with all of the nasty side effects that come with them, then that’s just the way it is. I just have to roll with it as best I can. I need to let go so I can get back on the game board again and keep rolling the dice.

I’m a kinder, more considerate and less judgmental person because of lupus. I’m more patient and adaptable when faced with new challenges. I’ve recognised that being able to persevere and be resilient in the face of uncertainty is a gift. Self-acceptance cultivates much inner peace, but when my acceptance of life with lupus is tested, I’ve learned to respect what this disease is and what it can do. If I wage a war against myself and push through without enough rest and respite, I’ll be causing more inflammation, more damage, and undo all the good I’m trying to nurture within my body. And that’s no good for me in the short or long-term. I’m managing a disease without a cure, one that’s unlikely to leave me anytime soon.

Not being well enough to continue my beloved vocation of working as a VCE secondary school teacher, I’m currently on another journey of personal growth and acceptance. In addition to having lupus, I’ve also been battling fibromyalgia for 8 years. As I became sicker, teaching became more challenging than usual, even when working part-time hours. I was also working within a combative, negative work environment. I was constantly asking myself, ‘how can I keep moving forward, finding hope and purpose as a chronically ill person in a toxic work environment like this?’ One where people strongly resisted the opportunity to invest more time and effort into creating greater goodwill and positive change that everyone could benefit from. How long could I endure the frustration of working like this and be in the best health possible? And ultimately, the question which intrigued me the most, ‘how do other people, like me, who have invisible chronic illnesses, cope in stressful, challenging workplaces? How do they find their way in the world when their pain is invisible to those around them? ’

With too many lupus flares to bounce back from and a working environment that wasn’t likely to improve, I resigned from my teaching job. It’s been a very isolating, extremely lonely and sad time for me. However, over time I’ve been able to reflect on the challenges of having lupus and working in a difficult work environment. This has resulted in my book ‘Lupus = Lift Up, Persevere, Use Strength’.

I’ve written my book in 3 parts. The first part, ‘Lift Up’, examines the 3 long years it took to diagnose my lupus. I was symptomatic at age 14 and diagnosed at 16. I describe the social, emotional and physical impacts of being ill as a teenager, its effects on my parents and family, and the stress of misdiagnosis and experimental treatment along the way. In part 2, ‘Persevere’, I discuss the struggles of having lupus while finishing school, university and the fear of entering the workplace as a secondary school teacher with a chronic illness. In the final part, ‘Use Strength’, I share the challenges of life in the workplace with an invisible illness and how I’ve tried to maintain hope and perspective.

It’s my greatest hope that my book can offer companionship and unity to fellow Lupus Warriors, chronic illness fighters, their carers and loved ones. I also hope to generate greater understanding and awareness of lupus, and cultivate more compassion and empathy for the challenges of living with a chronic illness. In all of the teachings that having lupus continues to bring, I know I must keep putting into practice what I’ve learned in being able to surrender and embrace the unknown with more courage, grace and acceptance.

Contact our free national Help Line

Lisa Bywaters

24/Jun/2021

Tips for preparing meals with less stress

There are some days when the thought of preparing and cooking a meal is so overwhelming. You’re tired, you’re in pain, and it seems like too much effort. Curling up on the couch and ordering a pizza delivery seems like a much better option! However, one of the best things you can do to look after yourself when you have a chronic condition is to eat healthfully. Sadly (for me at least), that means having the local pizza joint ? on speed dial isn’t ideal.

But there are things you can do to make cooking easier and less hassle when you’re not feeling your best. Here are our top tips:

Plan your weekly meals

It’s not a particularly exciting thing to do, but making a plan for your coming week is really helpful. It ensures that you have all the ingredients you need, and it stops you from wasting money on the things you don’t. And if a case of brain fog hits when you’re standing in front of the fridge, your meal plan will sort you out. Check out The Spruce Eats top meal planning apps for 2021.

Shop online

This pandemic has really made online shopping easier and more efficient (hello new shoes ?). But as far as groceries go, it’s never been easier to order online and get exactly what you need delivered to your door. Or you can organise to click and collect, without having to leave your car. Perfect on a chilly winter’s day.

Give yourself a break

Not every meal has to be Masterchef worthy, using exotic ingredients and involving many steps. It just has to be tasty and healthy. Have a few recipes up your sleeve that you know you can cook with minimal effort or fuss and with the ingredients you have at home.

Organise your kitchen

Ensure the things you use regularly are within easy reach – that goes for ingredients and cooking utensils. And move the things you only use occasionally out of your way (e.g. lower cabinets, cupboard in the garage, sideboard). Don’t place heavy items on high shelves – it’s very easy to drop these things – especially if you’re tired. Use a kitchen trolley on wheels to move heavy pots from the bench to the cooktop or move meals from the kitchen to the dining area or lounge.

Take a load off

Keep a stool nearby so you can sit while you prepare your meals.

Clean as you go…or get others to do it for you

There’s nothing worse than cooking a lovely meal, relaxing while you eat it, then looking over to see a stack of dishes taunting you. So clean up the bulk of the mess as you go. Load the dishwasher, soak the stubborn pots and pans, and wipe down the benches. Or better still – rope in your partner/kids/housemates to help you. And it’s the perfect opportunity to catch up with each other.

Frozen fruit and vegies are great time savers, packed with nutrients

You can buy them at the supermarket, or prepare your own. Find out how you can freeze fruit, vegies, bread and herbs in this article by Good Food.

Get prepped!

Food prepping has taken over the internet, and there are endless articles, apps, videos and blogs to help you. You can prep your meals days in advance, then all you need to do is pull the pre-chopped, washed and/or cooked ingredients out of the fridge or freezer to throw together a meal in no time. Frugal and Thriving has a great guide to meal prepping.

Batch cook

When you’re feeling inspired and you have the time and energy, put on some music or a podcast, and cook batches of food to freeze. Then it’s just a matter of reheating and eating. Perfect! Check out My Foodbook for some practical tips to help you when it comes to batch cooking.

One pot wonders

Save yourself lots of mess and dirty dishes by cooking your meal in one pot. There are many books and websites with tasty recipes you can try that only require one pot (or pan). Borrow some cookbooks from your local library or fall down the rabbit hole of Pinterest for lots of inspiration. Here’s Taste’s 21 healthier one pot recipes. They all look delicious and very hearty, but I think I’m going to have to try the pumpkin, silverbeet and mushroom bake this weekend! Yum.

Go, go gadget!

Use kitchen gadgets and other aids to save energy, protect your joints and make things much easier when cooking. Things like electric can openers, jar openers, tap turners and thick-handled knives can be lifesavers. Check out the range of products available from our online shop.

Make it a social occasion

Cooking doesn’t have to be a solitary event if you have other people in the house. So get them involved. It’s an excellent way for kids to learn about cooking and becoming self-sufficient. But it’s also an opportunity to spend time together and share the load.

Slow it down with a slow cooker

Prepare your evening meal earlier in the day when you have more energy. Pop all your ingredients in a slow cooker and let it do its thing while you work, rest, read a book or put your feet up. Hours later, you’ll have a flavoursome pot of goodness to enjoy. Check out these slow cooker recipes from The Australian Women’s Weekly.

Take breaks

Sometimes we push ourselves just so we can get a task or chore done, but we can end up pushing ourselves past our limits. Sigh – we’ve all been there and paid the price. So whether you’re making the evening meal or you’re prepping for the week ahead, take a break (or two) to stretch, get some air, drink some water, and just move around. Standing in one place for a long period is not conducive to happy, pain-free joints. So take a break.

Drink water

When we’re in the middle of a task and focused, we often forget to drink enough water. Don’t allow yourself to become dehydrated – have a glass of water nearby and drink regularly.

Cleaning up

We’ve already mentioned cleaning as you go and using only one pot, but there are other things you can do to make cleaning easier, such as:

use non-stick foil or baking paper to line your trays, as well as roasting bags; they’ll lessen the mess on your trays – which means less scrubbing
if you have a dishwasher, load it as you finish with dishes and cooking utensils
soak dirty pots and pans before you start scrubbing to loosen any baked-on gunk
clean up spills immediately
put ingredients away as soon as you’re done with them
keep a bowl nearby for scraps and rubbish, or bring the kitchen bin closer to where you’re working.

Call the pizza joint ?

Sometimes take away food is the option that’s best for you. And there’s nothing wrong with that, just as long as it isn’t a regular thing. Takeaway foods are generally high in salt, sugar and/or fats and don’t give us all the nutrients we need in a balanced diet. Read the Dietitians Association of Australia’s takeaway food tips for more info.

Contact our free national Help Line

More to explore

Check out our recipes page
The recipes have been created by Melissa Jones, an Accredited Practising Dietitian. Melissa volunteers her expertise and knowledge to help us bring healthy and nutritious recipes to people with musculoskeletal conditions.
12 energy-saving cooking tips when you are chronically ill
The Discerning You, June 2020
9 cooking hacks for people with chronic illness
The Mighty, November 2019
A JIA warrior’s guide to baking
Arthur’s Place, May 2021
Convenience meals
Baker Heart and Diabetes Institute, 2020
Eating out
Baker Heart and Diabetes Institute, 2019
Five easy ways to eat well with arthritis
Versus Arthritis, June 2021
Kitchen hacks for chronic illness
Surrey Dietitian, June 2019
Top 10 diet and nutrition tips for RMD patients
Rheumatology Republic, June 2021

Lisa Bywaters

03/Jun/2021

“One good thing about music, when it hits you, you feel no pain.” ― Bob Marley

This morning I was sitting at my computer in my makeshift home office, looking out at the bleak Melbourne weather and contemplating a week of a whole lot of nothing. Yep, at the time of writing, Victoria was entering a seven-day circuit breaker lockdown.

I could hear the radio in the next room and noticed the station had brought back the Lockdown Countdown. This is a daily uplifting ‘blast from the past’ song to help us get through the latest lockdown. It’s not the bright pop of Tay-tay or Bieber, but ‘OMG, I LOVE THIS SONG, crank the volume and sing at the top of your lungs’ music. A new song is played each day. Today’s song was Smash Mouth’s ‘All Star’.

And I realised I was smiling as I went through my emails, and I was singing aloud.

Music is a powerful force we often don’t think about – or at least not too deeply. It’s always there, often in the background. But music can improve our mood, help us focus, get motivated and even ease our pain.

So let’s take a closer look at the power of music. And, of course, this is a blatant opportunity to listen to great music and watch videos – all in the interests of research 😉.

Everybody hurts (R.E.M): Music and pain

Numerous research studies have confirmed what many of us have long believed – listening to or creating music can ease our pain. However, we don’t really understand exactly how it works. We do know that listening to music releases dopamine, a chemical made in the brain. It’s often called the ‘feel-good hormone’ and is released when we experience something pleasurable, such as food, exercise, sex and music.

Music also distracts us. It has the power to shift our focus from our pain to something else, such as singing, humming, dancing, or remembering the first time we heard a piece of music. Depending on the level of our pain, music may be enough on its own to help distract us, or used with other pain management strategies such as exercise, medication, heat and cold packs, or massage to get through the worst of our pain.

But at the end of the day, it’s a pleasurable, low/no-cost treatment for pain.

I’m so tired (Kasabian): Music and sleep

Many of us struggle with getting a good night’s sleep – whether it’s falling asleep, staying asleep and/or getting enough quality sleep to wake up refreshed. Anxiety, pain, stress and an overactive mind can all affect how well we sleep.

If this sounds familiar, try listening to some music.

We know it works – we’ve used lullabies for millennia to help put babies to sleep.

Listening to music as you fall asleep can slow your breathing and calm your mind. Adding music to your nightly routine can help you sleep better and reduce the time it takes to fall asleep. It can also distract you from your pain, and counteract any outside noises that may interrupt your sleep, such as traffic or noisy neighbours.

Choose music you enjoy and find soothing – nothing too fast or upbeat! – and create your own sleep playlist. Or there are many ready-made sleep playlists you can try on streaming apps such as Spotify or Apple Music.

Fake happy (Paramore): Music, stress and anxiety

Anxiety and depression are common in people living with arthritis and musculoskeletal conditions. The good news is that many treatment options can help you reduce their impact on your life. One of these treatments is music.

Listening to music can lower blood pressure and slow down the heart rate – both of which are heightened in times of stress and anxiety. Music can also make us cry – which is sometimes the outlet we need to deal with strong feelings.

To get the most out of the music, take the time to ‘actively listen’ to it. Put away all of your usual distractions (e.g. phone) and focus on the music – the lyrics, the tempo, the instruments and how it makes you feel.

Again, it’s important to choose music that makes you relax and is soothing to you. This is obviously a subjective thing – we all have different tastes in music and what we consider relaxing. Such as Garth on the commercial for health insurance de-stressing to heavy metal – which isn’t everyone’s ‘cup of tea’.

Whatever music you choose, be mindful while listening to it, and it has the power to help you find your calm during stressful and anxious times.

Dance monkey (Tones and I): Music and exercise

It never fails. When you’re out for a stroll and some fast-paced music comes through your earbuds, your steps sync to the tempo of the music, and you start walking faster. For me this morning, it was some Run DMC and Aerosmith action with ‘Walk this way’.

So music can help us increase the intensity of our exercise. It also motivates us to move. Listening to music with a great beat, that lifts our mood is often all we need to encourage us to exercise and be more active. It makes you want to dance around the lounge, walk around the park, do some yoga or head to the gym.

Having a good playlist will also distract you. If you’re finding it hard to get in the exercise zone, uplifting tunes will help you get there by giving you something else to focus on.

Happy working song (Enchanted): Music and everyday activities

As with exercise, music can help make everyday, mundane and sometimes stressful activities easier. Stuck in traffic? Put on some relaxing music. Cleaning the shower? Put on some fun, one-hit wonders. Preparing dinner for the starving hordes? Put on something that makes you feel creative and calm. This is the beauty of music – whatever the genre – there’s something for all tastes, occasions and feelings.

ME! (Taylor Swift): Music and our sense of self

Our musical preferences are a big part of who we are. We’re all unique when it comes to what we listen to and when – what music soothes us, energises us, makes us emotional, transports us back in time. It’s magical. And unique to every person.

Count on me (Bruno Mars): Music connects us with others

Music also connects us with others. Think about the earliest time we encounter music – a parent singing a lullaby to their child. Apart from helping the baby fall asleep, it’s an important bonding time between parent and child.

Now think about attending church, a sporting event, or a concert. The shared moments when everyone sings a hymn, an anthem or a song can unify people from all walks of life, even if for a short period.

Music also provides an opportunity to make new friends over a shared love of a particular band, style of music or artist. And with most of us having access to the internet and social media, these friendships are no longer confined to our own suburbs, states or even countries. Why is this important? Because being connected with others is vital for good physical and mental wellbeing. Social connections can lower anxiety and depression, help us regulate our emotions, lead to higher self-esteem and empathy, and improve our immune systems.

Happy (Pharrell): Music and emotions

Listening to music releases dopamine – one of the happy ‘feel good’ chemicals. This boosts your mood and makes you feel more optimistic. So playing upbeat, happy music first thing in the morning can help set you up for the day. Especially if you’re feeling down or the morning news is too depressing to deal with.

On the flip side, listening to sad music can also be healthy. It can help you process sadness or other ‘negative’ feelings by reflecting on them or crying. By doing so, you can deal with them rather than bottling them up.

Make a playlist for all occasions

Music is a powerful tool we can use in many situations and for many health benefits. So just like making a mixed tape for the person you had a crazy, mad crush on as a teenager, make yourself a bunch of mixed tapes. Well, not literally; those things are impossible to find! But make yourself a series of playlists that you can use to exercise, boost your mood, help you sleep or manage your pain. Have them ready to go, so all you have to do when you need them is to press a button.

Or check out the playlists online and find some that suit your tastes and needs.

And pump up the volume!

“Music gives a soul to the universe, wings to the mind, flight to the imagination and life to everything.” ― Plato

Contact our free national Help Line

More to explore

21 songs to listen to on a hard day with chronic pain
The Mighty
5 types of music that increase your happiness, according to science
Medium, 7 July 2020
6 surprising effects of music on the brain
Happify Daily
Functional connectivity of music-induced analgesia in fibromyalgia.
Sci Rep 9, 15486 (2019). https://doi.org/10.1038/s41598-019-51990-4
How to use music for stress relief
VeryWellMind, 27 August 2020
The benefits of listening to music
Healthline, 1 April 2020

Lisa Bywaters

03/Jun/2021

As people, we’re complex, multi-faceted and messy. And just as exercise, pain management, medications, and eating well are essential for good health, so too are the more nebulous aspects of wellbeing – happiness, satisfaction, comfort, social connections, a sense of purpose. When you’re managing your health, it’s important that we don’t neglect these other aspects of life.

So let’s look at some of the other things you can do to look after yourself when you live with a painful musculoskeletal condition.

Accept your pain

Acknowledging that your condition causes you persistent pain is an important step to managing it more effectively. You’re putting your energy into finding positive and practical ways to deal with it, rather than ignoring it or hoping it’ll just go away.

And research shows that people who worked on accepting pain reported lower pain intensity and better function than others.

Sounds so simple, right? Well, not always. It can be challenging to accept pain may be a constant in your life. It can be frustrating, and it may be a struggle at times. You may also go through periods where your pain does dominate your thinking and makes you anxious or sad.

That’s okay. Accept that this can happen. It’s completely normal when living with persistent pain to have these ups and downs.

Speaking with someone – a friend or family member, your GP, a pain specialist, a mental health therapist – can help you work through this so you can get back on track.

Writing it all down in a journal or pain diary is another option. The important thing is to keep working on it.

Stay connected

Living with persistent pain can be a lonely experience. Fear of aggravating their pain can sometimes stop people from doing the things they’ve always enjoyed – catching up with friends, playing sport and socialising. No longer having these connections can lead to people becoming isolated.

We’re now recognising that loneliness can cause a whole range of health issues – from depression to poorer cardiovascular health. In fact, research suggests it may pose a bigger risk for premature death than smoking or obesity. When it comes to musculoskeletal pain, feeling lonely can make you feel upset and distressed, which can increase pain and muscle tension. Any increased muscle tension has the potential to aggravate existing pain.

So how can you deal with loneliness?

Get in contact with friends and family. Catch up with them. Call them on the phone. Connect with them via social media. Just reach out and make the connection. Start small and gradually build up the amount of contact you have.
Join a walking group. As you know, exercise is an effective way to manage pain. So why not join a local walking group? You’ll meet people, and get some exercise as well. Contact your local neighbourhood house or search online for a group near you.
Adopt a pet. Pets are a wonderful comfort. They’re cute, they’re fun, they don’t judge you if you decide to stay in your pajamas all day. Having a pet has many health benefits, including decreasing cholesterol levels and blood pressure, reducing stress, improving your mood and importantly – reduced feelings of loneliness.
Join a knitting group/book club/art class/family history short course…whatever takes your fancy. Explore a new hobby or interest, and meet new people at the same time. Visit your local council website for details of what’s on in your area.
Join a support group. They bring together people with similar experiences in a supportive environment. Musculoskeletal Australia has many support groups that meet in person and online. Find a group today.
Volunteer. There are many opportunities to do volunteer work in Australia. Think of a cause near and dear to your heart – and explore local charities or organisations that need help. You’ll meet other people, make friends and connections, and support a cause that’s important to you. Check out the GoVolunteer website for volunteer opportunities.
Get help. If you feel like loneliness has become a big issue for you, and that the thought of doing any of these things is overwhelming, talk to your doctor or a mental health professional for support. And don’t forget there are services that can provide you with support when you need it, no matter the time of day.
- Lifeline Australia (13 11 14 for 24 hour crisis support and suicide prevention)
- beyondblue (1300 224 636 for 24 hour support).

Listen to your favourite tunes

There’s plenty of evidence to support the use of music for managing pain. It’s been shown to reduce anxiety, fear, depression, pain-related distress and blood pressure. We also know that when we listen to our preferred style of music, there’s a positive effect on pain tolerance and perception, anxiety and feelings of control over pain. It’s not exactly clear how or why music can have such an effect on pain, but we do know that enjoyable music triggers the release of dopamine, which is a ‘feel-good’ hormone. Or it may be that music distracts your mind from focusing on your pain. Whatever the reason, it’s an easy, cost-effective way to get some relief from your pain. So create a special ‘pain playlist’, and load up your phone or music player of choice with your favourite tunes. And check out our recent blog on the power of music.

Create a care package

Anyone who lives with a musculoskeletal condition knows how unpredictable they can be. You can be managing really well and doing all the right things when suddenly a flare hits. Something you can do to look after yourself at this time is to open a care package.

It’s a simple act of self-care that can provide a much-needed boost to your mood.

When you’re feeling healthy and pain-free, gather together the things that make you happy and give you comfort when you’re feeling down or unwell. Put them together in a box or a basket so that you can access them easily when pain strikes.

While it won’t make pain miraculously go away, it can provide a distraction and give your spirits a lift.

What you put in your care package it entirely up to you. It may be a guilty pleasure magazine that you enjoy reading every now and again, or some of your favourite quality chocolate, your pain playlist, photos from a wonderful holiday, mementos from your childhood…or all/none of the above. Whatever you put in there is purely for you. So get creative!

Remain working as long as you can

Working is good for our health and wellbeing – it gives us confidence, builds self-esteem, makes us happy and shapes our identity.

Working has many other benefits, including financial security, meeting and interacting with other people, learning new skills and challenging yourself. Ensuring you can stay in the workforce for as long as you want/need is vital for many reasons – including managing your health.

However there are times when your condition may interfere with your work.

The good news is there are many things you can do to help you stay at work, such as pain management techniques (e.g. mindfulness), medication, modifying your workspace, using aids and equipment (e.g. modified mouse and keyboard, lumbar supports) and having some flexibility with the hours worked. Talk with your doctor and an occupational therapist for information and advice about staying in the workforce. And consider talking with your employer about potential modifications to your workspace and/or role that may help when your condition flares.

Be in the moment

Mindfulness meditation focuses your mind on the present moment. It trains your mind to be alert and pay attention to the thoughts and the sensations you feel and accept them without judgement.

Regularly practising mindfulness meditation has been shown to improve mood, relieve stress, improve sleep, improve mental health and reduce pain.

The beauty of mindfulness is that you can do it walking, standing, sitting or even lying down. And the more you do it, the more benefits you’ll experience. The practice of mindfulness also translates to being more mindful in your everyday life.

To practise mindfulness meditation you can join a class, listen to a CD, learn a script from a book or play an online video or DVD. There are many different techniques. Here are just a few:

body scan – a simple technique to give you a taste of mindfulness meditation is a body scan. It helps you become aware of your body in the present moment.
focusing on your breath – pay attention to the way air moves in and out of your nose or mouth, and how it feels.
mantra meditation – involves chanting inaudibly or very softly to yourself a word or phrase that resonates with you.
sound meditation – focus your attention on a sound. This can be music or your surroundings (e.g. the wind in the trees, the sound of rain on your roof).
movement meditation – this is usually done as walking meditation, but you can practise it while moving in any way; for example tai chi and yoga are forms of moving meditation. Try and do this out in nature for maximum effect.

When you start meditating, be realistic. It involves regular practise and patience. Start with five minutes a day and gradually increase to 10 minutes and then more over a period of weeks and months.

Obviously the more often and the longer you do it, the more benefit you’ll get. However, even five minutes a day will be beneficial. You’ll notice changes in your consciousness very quickly as well as reduced pain, improved sleep, acceptance of situations, improved sense of wellbeing and better physical and social functioning.

“To ensure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.” – William Londen

Contact our free national Help Line

More to explore

Use mindfulness to cope with chronic pain
Mayo Clinic, 2018
Managing your pain: An A-Z guide
Musculoskeletal Australia
Feeling isolated? You’re not alone. Here’s why 1 in 4 of us is lonely
ABC Life, 2018
Smiling mind
Music can relieve chronic pain
Science Nordic, 2014

Lisa Bywaters

22/Apr/2021

13 strategies to get you through

Living with a chronic musculoskeletal condition sucks. It may only suck occasionally, or it may suck a lot of the time. But there’s no denying that living with pain, fatigue and uncertainty isn’t a fun day at the beach.

In our 2020 national survey, we asked people how their condition affected all aspects of their life. One thing that stood out dramatically was that of the more than 3,400 who took part, 52% said their condition affected their ability to enjoy life in general.

That’s enjoying life in general – not enjoying big life events or travel – but life in general. And that’s disturbing and very, very sad.

Unfortunately there are no quick fixes for improving quality of life, or the enjoyment you get out of your day-to-day reality. Living with a musculoskeletal condition means that life isn’t always predictable. You can be going through a period of stability then suddenly – bam – you wake up feeling like you’ve been run over by a truck. Or your emotions or mental health suddenly take a downward turn. Living with a chronic condition, or multiple conditions, is a tricky, complicated balancing act.

But there are some things you can do, if you feel you need something to help you get on top of the ‘blahs’ and hopefully start to feel more happy, optimistic and fulfilled. They’re the tried and true ones I use when life starts to feel a bit grey.

Get on top of your condition and pain management (as much as possible)
If your condition is affecting your ability to enjoy life in general, is it because it’s not well managed or you’re in constant pain? If so, it’s time to talk with your healthcare team about how you can get on top of this. Complete pain relief may not be an option for all people, but getting your pain to a level that you can cope with, and so it’s not severely impacting your ability to enjoy life is doable. It may take some time and effort, but it can be done. Talk with your doctor and healthcare team to develop a plan to get your condition and symptoms under control. And read our A-Z guide to managing pain for more info.
Get some sleep
One of the biggest factors that affects our mood and mental health is lack of sleep. It’s much more difficult to cope with every day stresses, family life, work/study, as well as managing your health, if you’re exhausted. After dealing with poor quality sleep for some months, I recently took time off work to try and get myself into a better sleep routine. I exercised, went to bed at a reasonable time, ensured I got up at the same time every day, and limited caffeine, alcohol and screen time for several hours before I went to bed. My sleep quality – while still not perfect – is much better. Taking time away from your responsibilities may not be an option for everyone, but there are other strategies you can try to improve your sleep quality. Find out more.
Make time for you
Ever had those days/weeks when you feel like your life is consumed by everyone else’s problems and issues, and yours keep getting pushed further and further back? If that’s the case – it’s time to take some time back for you. However much time you can carve out of your day, just do it. You deserve and need it. Take the time to rest/meditate/read/go for a walk/just breathe. You’ll feel much better for it and be more equipped to help others afterwards.
“Rest and self-care are so important. When you take time to replenish your spirit, it allows you to serve others from the overflow. You cannot serve from an empty vessel.” – Eleanor Brown
Connect with your peeps
It’s an easy trap to fall into. When you feel crappy, and everything seems too hard, staying at home in your safe and cosy cocoon feels like all you can bear to do. You don’t want to share your miserable mood, or let others see how you’re really feeling. But this can become a vicious cycle, and before you know it, you lose touch with family and friends, or miss out on fun times, and important events. If you don’t feel up to going out, call your people. Chat, catch up with each other over the phone or video. Share how you’re feeling (it’s up to you how much detail you go into), and just enjoy the connection. When you’re able to, even if it’s an effort, try to get out and see your peeps. They care about you, and you’ll feel happier for making the effort.
“It’s not what we have in our life, but who we have in our life that counts.” – J.M. Laurence
Schedule time to relax
It may seem crazy, but in this busy world we live in, if you don’t schedule time for relaxation, it often doesn’t happen. I’m not talking about the near comatose slouching on the couch at the end of the day, type of relaxing. But the things that actually refresh body, mind and spirit, and ease your stress and muscle tension. This includes meditation, progressive muscle relaxation, deep breathing, massage, a warm shower or bath, going for a walk or listening to music. So think about the things that relax and refresh you, and make time to do those things each week.
Focus on self-care
Take time to evaluate your self-care plan. Is it covering all aspects of your life, health and wellbeing? Not only your physical health, but mental and emotional health as well? Or do you need to create a self-care plan? For help to get you started, read our recent 7 pillars of self-care article. It has lots of info to help you understand self-care, as well as resources to help you create a self-care plan.
Enjoy the small things
One of the silver linings of the COVID lockdowns for me was that we were forced to live smaller, and as a result really take note and appreciate the little things in our lives. When we could only walk in our local area, I noticed amazing gardens and parks that I hadn’t known existed. It gave me the chance to enjoy the quiet as we worked on a jigsaw or crossword puzzle together. I read, I learned some yoga, I rode my bike. I talked with my young niece and nephew over the phone, and listened as they excitedly told me about their daily adventures. I enjoyed the breeze on my face when I went for a walk, the glow of the full moon, the smell in the air after a rainstorm. Taking a moment to enjoy, and be thankful for these little things, lifted my mood and made me smile. It’s simple, but so powerful. And perfectly segues into my next tip…
Be grateful
Sometimes we get so bogged down in what’s going on in our life – our problems and issues, family dramas, and the million things that need to be done at home and work – that we can’t see all the good things in our lives. The Resilience Project has a range of activities and resources exploring how we can feel grateful by “paying attention to the things that we have right now, and not worrying about what we don’t have”. Visit their website to find out more about being grateful in your everyday life.
Write a wish list of the places you want to go
I love to explore. Whether it’s overseas, interstate or my local area. And I subscribe to countless newsletters and alerts that provide info about interesting walks, galleries and exhibitions, cafes and restaurants, and upcoming markets and festivals. I add these to a burgeoning list on my phone, complete with links. This gives me a never-ending list of adventures. And nothing pulls me out of the doldrums like an adventure! Depending on what I’m doing, I do need to take into account my condition, how I feel that day etc. But a little planning, sharing the driving with others, and just being leisurely and not rushing, means that I get to enjoy some amazing things. Just seeing a list of opportunities is exciting, so I’d recommend giving it a go.
“You’re off to Great Places! Today is your day! Your mountain is waiting, So… get on your way!” ― Dr. Seuss
Be mindful
How many times have you eaten dinner, but can’t really remember what it tasted like because you were watching TV? Or gone for a walk but can’t remember much of what you saw, felt or experienced? If this sounds familiar, try some mindfulness. You may have heard of mindfulness meditation, but you can also be mindful when you do other activities, like eating or walking. It simply means that you focus your attention on the moment and the activity, without being distracted. So when you’re eating, really take time to focus on the textures, smells and flavours, and how the food makes you feel. Or when you’re walking, how does the ground feel under your feet, the sun on your face, the wind in your hair? Do you hear birds in the trees, are there dogs running in the park? Be aware and enjoy it all.
Try something new
From time to time we can get stuck in the rut of everyday life/work/study/home activities. And while having a daily routine is an important strategy for living with a chronic condition, sometimes we just need a little something extra, something new and exciting to get us out of the doldrums. What have you always wanted to do? What’s on your bucket list? Learning a language? Visiting a special place? Writing a book? There are lots of low and no cost online courses that can teach a range of skills from juggling, cooking, origami, geology, playing the guitar, speaking Klingon. And while we can’t travel to a lot of places – especially overseas at the moment – you can still travel virtually and whet your appetite for when the borders reopen. The point is, adding something new and interesting to your everyday life makes you feel more fulfilled and optimistic. Just head to your favourite search engine, and start searching!
“Don’t be afraid to try new things. They aren’t all going to work, but when you find the one that does, you’re going to be so proud of yourself for trying.” – Anonymous
Exercise
I can’t get through an article without talking about exercise ?. It’s just so important, and can improve not only your physical health, but your mental and emotional wellbeing. I find it’s the perfect thing to do whenever I’m feeling at my lowest. It can be hard to get up and go, but even if it’s a short walk outside, or 10 minutes of stretching exercises, or some yoga – just making the effort and getting the blood moving, immediately lifts my mood, and distracts from my symptoms. That’s because when you exercise your body releases chemicals such as endorphins, serotonin and dopamine into your bloodstream. They’re sometimes called ‘feel-good’ chemicals because they boost your mood and make you feel good. They also interact with receptors in your brain and ‘turn down the volume’ on your pain system. So grab your walking shoes, or exercise mat, and let the endorphins flow!
Seek help
If you feel like your condition is significantly affecting your ability to enjoy life, and these basic strategies aren’t enough to change that, talk with your doctor. Be honest and open, and explain how you’re feeling. You may need to talk with a counsellor or psychologist so that you can explore some strategies, tailored specifically to you, to help you get through this rough patch.
“Life isn’t about waiting for the storm to pass…It’s about learning to dance in the rain.” Vivian Greene

Crisis support

If this article has raised some issues with you or you feel like you need help during this stressful time, there’s help available. Contact Lifeline Australia on 13 11 14 for 24 hour crisis support and suicide prevention.

Contact our free national Help Line

More to explore

7 ways I adjusted to chronic illness and got on with my life
Healthline, August 2019
It takes psychological flexibility to thrive with chronic illness
Aeon, September 2019
Living life to the fullest with chronic illness
Medium, January 2020
Living the best life you can with a chronic illness
University of Michigan, Rogel Cancer Center
Rediscovering small joys
Musculoskeletal Australia, June 2020

Lisa Bywaters

01/Apr/2021

Living with one chronic condition can be tough; however many people live with more than one chronic condition – and that can be really challenging.

In our report: Making the invisible visible, we revealed that:

57% of the people who responded to our survey had 2 or more musculoskeletal conditions, and
80% had other health conditions such as high blood pressure, mental health conditions, gastrointestinal conditions, respiratory conditions and diabetes.

So what does it mean to live with more than one chronic health condition?

It means that most of the time you have many balls in the air, and you quickly become an expert at juggling.

Your time, energy, and focus are on so many different things – how you’re feeling that day, your healthcare appointments, medications, exercise programs, diet, managing your mental health and emotions, dealing with work/study, managing family and social commitments, getting enough sleep, practising self-care. The list goes on and on.

This can be challenging – and exhausting. But there are some simple things you can do to prevent dropping any balls so you can get on with living your best life.

Juggling 101

Know your conditions. It’s important to be as knowledgeable as you can about all of your conditions. What causes them to flare? What things keep them in check or under control? What things can you do to manage them to the best of your ability? To find out more:

- Talk with your doctor if there’s something you don’t understand about your conditions or health in general.
- Call the MSK Help Line – 1800 263 265 or email helpine@msk.org.au – and speak with our nurses about your musculoskeletal condition/s.
- Search the Australian Government Healthdirect website for information and links to websites for information on other health conditions.

Understand how your conditions may impact each other. Often the symptoms of, or treatments for, one condition can aggravate another. For example, if you’re not sleeping well because of back pain, your anxiety may become worse, as you feel tired and less able to cope with day-to-day stresses. Or the medication you take for one condition may affect your ability to focus or concentrate, which may add to the brain fog you already experience due to fibromyalgia.

By understanding how one condition may affect another, you can act quickly and get on top of any problems as soon as possible. Talk with your doctor as soon as you notice any worsening of symptoms or any new health issues.

Know the ins and out of each of your treatment plans, and follow them. That means knowing your medications (including the active ingredients and potential side effects), your exercise program, pain management strategies, dietary requirements, and the self-care practices that ensure your conditions are well-managed. Some of these things will overlap – exercise is important for musculoskeletal health, and for heart health, diabetes, mental health conditions, etc. But others may require more planning – for example, your medications may need to be taken at different times to avoid interactions. That’s why you should know as much about your own health as you can, and take an active role in managing it.

Work with your healthcare team. They’re your support team and provide information, support, treatment, and encouragement to help you keep functioning. And there are some easy things you can do to get the most out of your time with them:

Be prepared for your appointments. Take a list of any questions you have, and put them in order of most important to least, just in case you run out of time.
Take your condition/symptom tracker to discuss any issues you have around things like sleep, exercise, diet, medications, etc. If you don’t have a tracker, write down the things you’ve been doing, any changes you’ve noticed, before you go to your appointment.
Ask for a longer appointment if you need more time to discuss any issues or concerns.
Talk with your doctor about getting a Chronic Disease Management Plan and/or a Mental Health Care Plan (if you haven’t already done so).

Embrace alerts and routine. When you’re trying to manage multiple health conditions, and your other commitments, it’s easy to drop the ball if you’re not super-focused. Add a drop of brain fog and a pinch of fatigue, and things can go sideways very quickly. That’s when alarms/alerts, and routines come in.

Set an alarm or alert on your phone, watch or clock to remind you when it’s time to take your medications, go to appointments, take an exercise/stretch/meditation break.
Develop a routine around some of your daily activities. For example the timing of your exercise program – e.g. always before breakfast, or always after you’ve showered and loosened up. Or sleep – always going to bed at 10pm and getting up at 6.30am every day. Or looking after your mental health – e.g. practising guided imagery/mindfulness/visualisation 1 hour before going to bed.

By having a routine it becomes second nature and you’re less likely to forget to do these things or have other activities intrude on this time.

Ask for help when you need it. From your family, friends, healthcare team, or support organisations like Musculoskeletal Australia. None of us is invincible, and we all need help from time to time.

Take care of your mental health. Whether you have a mental health condition or not, we need to be aware of how we’re feeling. Trying to juggle multiple health conditions is stressful, and we can have days when we’re depressed, angry, anxious, sad or overwhelmed. Fortunately, there’s a lot of information and resources to help you manage. To start, check out Head to Health, Beyond Blue, and Smiling Mind. And if you think you need professional support, talk with your doctor about accessing a Mental Health Care Plan.

Seek help if you’re dealing with financial stress. Living with a chronic condition can be expensive. Medications, healthcare appointments, time off work (or not being able to work), exercise classes, complementary therapies, and aids and equipment, are costly on top of everyday expenses. When you multiply that by the number of conditions someone has, it can quickly strain the budget. If you’re worried about your finances, read our blog ‘Money, money’ money’ for tips and strategies to help.

Acknowledge how well you’re doing. Research has shown that people with multiple chronic conditions are resilient and are experts at practising self-care and becoming advocates for their own health. So give yourself a pat on the back. You’re working really hard. You should feel proud of how much you’re accomplishing – even on the days when getting out of bed was an effort. You’re doing it. Be proud.

Juggling is hard – but you’ve got this

Keeping all your balls in the air and providing them with time, energy and focus can be difficult. Sometimes it feels like the balls’ weight has changed and suddenly your evenly matched tennis balls have become a tennis ball, two bowling balls, three flaming batons, and a very angry cat.

Because in our everyday lives, the importance of our daily tasks – work commitments, family duties, social engagements – change all the time. And how you’re feeling, the symptoms you’re experiencing, how much pain you’re in, or how tired you are – that constantly changes too.

But unlike actual performance juggling, you can decide to put some things down. You can set them aside and focus on the activities or tasks that require the most focus and energy.

You’ll get back to the others when life returns to ‘normal’. But until then, you, the master juggler, will do the best you can with the circumstances and resources you have. You’ve got this.

You need not feel guilty about not being able to keep your life perfectly balanced. Juggling everything is too difficult. All you really need to do is catch it before it hits the floor. Carol Bartz

Contact our free national Help Line

More to explore

Making the invisible visible: Australians share the impact of musculoskeletal conditions on their lives
Musculoskeletal Australia
Chronic conditions and multimorbidity
Australian Institute of Health and Welfare
Learn to juggle 3 balls – Beginner tutorial
Taylor Tries

Lisa Bywaters

18/Mar/2021

Dealing with pain, isolation and loneliness

When you’re unwell or in pain – both physical and emotional – it’s natural to want to shut out the world and retreat to the cosy safety of your ‘cocoon’.

For me, it’s either my bed or the couch, soft, warm clothes, the doona if it’s cold and something mindless on the TV. I shut everything out and stay in my cocoon until I feel ready to face the world again.

This is my safe place, where I can minimise the risk that anything will exacerbate my pain or make me feel worse – because if I can’t control the pain, at least I can control my environment.

I’m not alone in this behaviour. It’s a common thing to do, especially when you live with a chronic condition and pain.

In our recent report: Making the invisible visible: Australians share the impact of musculoskeletal conditions on their lives people revealed that:

They tended to keep to themselves and not contact friends and family when they’re feeling unwell – 64%
Their ability to socialise with friends and family was impacted by their condition – 66%
Their condition impacted their ability to participate in family events and activities – 35%
They couldn’t make firm commitments to socialise – 45%
They often needed to cancel plans due to their condition – 39%.

These findings highlight that living with the unpredictability of a musculoskeletal condition can significantly affect the social fabric of people’s lives.

Did you know: social isolation can have negative effects on our health? Research has shown that people who become isolated and experience loneliness are at increased risk of developing depression, having poor sleep, decreased immune function, poor cardiovascular health and impaired executive function.

So while retreating to your cocoon can be a soothing and healing thing to do for short periods, it can be harmful if you do it for too long and become cut off and isolated.

Why do we become isolated?

Pain and fatigue – These are the two big ones. When you can barely drag yourself out of bed, and just the thought of showering sounds exhausting, getting dressed and catching up with people can seem impossible.

Mental and emotional health – When you’re not feeling like your usual self and feel sad, depressed, anxious or down, it can affect your ability or willingness to make the effort to be social.

Losing touch or connection with friends and family – We lose touch with people for a variety of reasons. But sadly, sometimes we lose touch with people because we have to cancel or postpone plans when we’re not feeling well. And because of the unpredictable nature of musculoskeletal conditions, this can often happen at the last minute. If someone doesn’t know what it’s like to live with a chronic condition, they may find this frustrating and difficult to understand. As one person stated in our survey: “the worst part is they are invisible conditions, so people can’t understand unless they’ve had it.”

COVID-19 hasn’t helped – Physical distancing, lockdowns, closed borders and feeling vulnerable at the thought of being exposed to a new virus, especially if you already have a weakened immune system, has made many of us feel more isolated.

Emerging from the cocoon

But we’re social creatures and need interaction with others, even when we’re in pain. So we need to emerge from our safe, secure cocoons before isolation becomes problematic. Here are some tips to help.

Know yourself – We all live with different musculoskeletal conditions and health conditions. And they affect us physically, mentally and emotionally in differing ways. That means you’re the best person to judge how much time alone is good for you, and how much is detrimental. So know your limits.

Be honest with your important peeps – Most people don’t know what living with pain, brain fog or energy-sapping fatigue is like. So be open and honest with your family and close friends. Let them know why you sometimes need to cancel plans or need time alone to recharge. Don’t downplay how you’re feeling or make excuses. Just be honest.

Do things on your terms – If you’re feeling fragile and your cocoon (aka couch) is beckoning, think about how you can still interact with your people, but on your terms.

Invite them to your house – for a coffee and chat, or get some yummy food delivered and have a meal together. And don’t worry if your home is untidy. Your people are there to see you, not your space. Just enjoy the time together.
Call or have a video chat – you can do that from the comfort of your home. And COVID has taught us that as long as your top half is respectable, no one can see you’re wearing flannelette pyjama pants covered in rubber ducks.
Go to a venue or on an outing that suits your symptoms, pain levels and how you’re feeling. Go to the local café, watch the latest blockbuster at the cinema, go for a slow meander in the park and find a park bench to sit and chat. Whatever works best for you.

Acknowledge the important people in your life – Set alerts on your phone or mark the dates in your diary and contact them on the significant days in their life – birthdays, anniversaries, starting a new job, Tuesdays. By setting up alerts, or having regular days and times to call, you’re less likely to miss the important life events we all hold dear or fall out of touch. And it means that even if you have a foggy brain at times, you won’t miss those dates.

The power of pets – Having a furry, feathered or scaled companion or two can help you feel less isolated, especially if you live alone. Their presence gives you a reason to get out of bed every day as they’re depending on you for food, water, exercise and cuddles. And they’re just so cute and comforting. They also give you something in common with the other 61% of Australians who own a dog, cat, fish, bird, snake, hamster, or lizard…that’s a lot of people you could potentially talk with – in person or online – about a shared love of animals.

Connect with others – We get a lot of our human connections and friendships through work, sporting clubs, book clubs, volunteering, parents groups etc. So try and keep these connections going, even if you’re not feeling 100%. Along with the connections of those nearest and dearest to us, they add a diverse richness that makes life so interesting. And if you’re not involved in any groups or clubs, consider joining one. Now’s the perfect time, as many are meeting online because of COVID. It allows you to dip your toe in the water and see what the group is like, from the comfort of your home.

Look after yourself – Ok, you’ve made it out the door, and you’ve been having a lovely time with friends. But you can feel your back starting to hurt. A lot. Uh-oh…what to do? Don’t ignore it. Whip out any of your trusty pain management techniques that you know work for you…such as stretching, walking, taking your medications, using a heat pack, distraction, and moving. Whatever works for you (obviously, this will depend on where you are and what facilities you have access to). The point is, by taking action, you’ll hopefully nip the worst of the pain in the bud. It also means that you were able to enjoy time with friends – despite your pain.

Cherish your alone time – This may sound weird after pushing you out the door, but it’s essential that we all take some time out when we need it. It gives you the time to relax, rest, recharge and reset.

“Humans are social beings, and we are happier, and better, when connected to others.” – Paul Bloom

However, sometimes our condition can make socialising difficult and even painful. But if you’re prepared and you know yourself and your limits, you’ll be in a good position to enjoy the rich, wonderful connections that make life so satisfying.

“The struggle to leave the cocoon is what strengthens the butterfly’s wings so she can fly. I am about to become something beautiful.” Tricia Stirling.

Contact our free national Help Line

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

More to explore

The impact of social isolation on pain interference: A longitudinal study / Nicholas V Karayannis et al.
Annals of Behavioral Medicine, 53 (1), January 2019, Pages 65–74.
What is loneliness and how can we overcome it during these times?
Black Dog Institute
Loneliness and isolation
Lifeline
Head to Health
Australian Government
Pain Link Helpline
Australian Pain Management Association
The Pain Link Helpline provides information and support to people living with unrelieved pain and its impacts. Volunteers clarify issues, assist with action planning, provide practical tips, refer to appropriate services and listen to your needs to ease the impacts of pain.

Lisa Bywaters

17/Dec/2020

With Christmas and the festive season just around the corner, and a tough year almost behind us, it’s the perfect time for a wellness challenge!

And before you roll your eyes, this challenge is fun, it’s easy and we‘ve tied it in with song The 12 days of Christmas… so it all begins on Christmas day.

So strap yourselves in, it’s a weird and wacky song! But we hope you’ll have some fun with the 12 days of wellness challenge.

Happy holidays, stay safe, and keep well!

25 December

On the first day of Christmas my true love sent to me, a partridge in a pear tree…

While a partridge in a pear tree doesn’t sound like cause for celebration, the fact that we’ve made it to Christmas Day certainly is! So let’s celebrate!! Dance around your lounge room, sing carols, toast your family and friends because we made it! We’re with our loved ones – hopefully in person, but if not, virtually is good too. Eat, drink, be merry, and enjoy this day.

26 December

On the second day of Christmas my true love sent to me, two turtles doves…

Get outside and walk off some of the Christmas yumminess. See if you can spot some turtle doves (might be a tad tricky as they appear to be European).

Any-hoo, see if you can at least spot a pigeon while enjoying your walk. Enjoy the sunshine and vitamin D and breathe in the fresh air – how good does it feel without a mask?

27 December

On the third day of Christmas my true love sent to me, three French hens…

What’s with all the birds? Weird, but we can use the French vibe for our third day.

Catch up with friends and do something fun together. Channel your inner Parisian, grab some baguettes, cheese, wine and eclairs (yum), and have a picnic in the park. Or visit a café and enjoy a cafe au lait while you watch the people stroll by. Finish with a promenade along a river or visit a gallery for the perfect end to your day.

28 December

On the fourth day of Christmas my true love sent to me, four calling birds…

More birds! But they’re on the right track as far as calling goes.

Today call or face time someone you haven’t spoken with for a while. Catch up on their lives and let them know how you’re doing. If this year has taught us nothing else, it’s that our connections are vital. We need them for our physical, mental and emotional health. So pick up the phone and call someone.

29 December

On the fifth day of Christmas my true love sent to me, five gold rings…

Now we’re talking! Only joking, I prefer silver.

Today the challenge is to take photos of three things that make you happy. The sky’s the limit – so it may be some gold rings, or your family, your dog, some flowers, a sunset, a meal, or the clouds in the sky. Whatever makes you happy – point and click. And save them so you can look at them whenever you’re feeling a bit down and need a boost.

30 December

On the sixth day of Christmas my true love sent to me, six geese a-laying…

Come on, seriously? This true love was mad for birds!

Today, let’s hit the trails. Grab your bike, borrow one from a friend, or hire one…and let’s go for a ride. Riding is a low impact and fun exercise that’s suitable for most people. Read our blog for some tips to make your ride a fun, enjoyable outing without the pain.

As usual keep your eye out for birds – especially of the geese variety who may or may not be laying.

31 December

On the seventh day of Christmas my true love sent to me, seven swans a-swimming…

More birds – sigh. But the swimming part is a great idea! Nothing says summer like hitting the beach, pool, river or watering hole for a swim to cool down. And it’s a wonderful exercise for anyone with a musculoskeletal condition. Your body is supported by the water and the resistance provided by moving through water builds muscle strength and endurance.

And since it’s New Year’s Eve, while you’re floating around in the water, take some time to reflect on 2020 and three things you’re grateful for. It’s been a tough year, but there have been some highlights. What were yours?

1 January

On the eighth day of Christmas my true love sent to me, eight maids a-milking…

Hello 2021! It’s a new year, and we often start a new year with some resolutions. Instead of doing the usual – lose weight, get more exercise, quit smoking (although we can still do these) – let’s use the new year to a set a goal to do that ‘one thing’ we’ve always wanted to do. And make a plan to achieve your goal.

So if you’ve always wanted to milk a cow, get those milk maids involved and find a cow.

But seriously, most of us have something that we’ve always wanted to try or accomplish. Write a novel, play an instrument, become conversant in another language, take up pottery, learn to cook…whatever it is, write it down, then work out the steps you need to achieve your goal. Check out our info on goal setting for tips and advice. And good luck!

2 January

On the ninth day of Christmas my true love sent to me, nine ladies dancing…

Today it’s all about unplugging and a digital detox. Put your phone aside for an hour, 2 hours, the whole day! Dance with nine ladies, or just by yourself, go for a walk, talk with your neighbor, do some yoga/tai chi/stretching, curl up on your couch with a book, de-stress with some guided imagery. Whatever you do, avoid using any tech or gadgets for the time you’ve put aside for your detox…and enjoy!

3 January

On the tenth day of Christmas my true love sent to me, ten lords a-leaping…

This true love had some wacky gift ideas, but hats off for the creativity!

The tenth day challenge is to do some mindfulness meditation. With Christmas and New Year done and dusted, many of us will be feeling tired from all of our commitments and celebrations. This may have aggravated our pain and fatigue, and made us feel a little overwhelmed. So let’s do something that will help us focus and be mindful. Find yourself a comfy spot, read our info on mindfulness meditation and do the simple body scan we’ve provided.

Or if mindfulness isn’t your thing, what about some visualisation? It also uses the power of your mind to reduce pain and stress, but it’s free flowing and allows you to use your imagination. Remember the details of a past event, visualise a future event, or think of something completely out there…like 10 lords a-leaping.

4 January

On the eleventh day of Christmas my true love sent to me, eleven pipers piping…

Today seems like a good day to go all out and make a meal that fills you with joy. Whether it’s something your mum or dad used to make for you when you were little, that brings back happy childhood memories, or a meal that you love but never make because it’s too complicated/decadent/full of calories…cook it! And take time to savour it. Really enjoy each mouthful. And then blow your own trumpet about how good it is (that’s the closest I could get to pipers!).

5 January

On the twelfth day of Christmas my true love sent to me, twelve drummers drumming…

Drumroll please- let’s go out with a bang!

Today is the day to do whatever you want. So it’s not a hard challenge at all.

Put your favourite music on and sing, dance, do your best air guitar/air drums or just sit back and listen. Pamper yourself with a spa treatment – in a salon or at home. Read a book or magazine, put your feet up and relax. Go for a hike with friends. Pull out the Lego and let your imagination go wild. Build a fort in your lounge. Stay in your PJs all day. Explore a gallery/museum/library – in person or virtually. Go hot air-ballooning. Buy a drum kit and go crazy – like Animal from the Muppets playing with Dave Grohl, or the True Love’s twelve drummers.

Take this day to do something that makes you happy and fill you with joy. Life’s short – let’s make every moment count.

Call our Help Line

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

Lisa Bywaters

17/Dec/2020

…when it comes to complementary, alternative and ‘natural’ treatments

Many Australians use complementary or alternative treatments to manage their health condition (e.g. arthritis, anxiety) or to improve their overall health and wellbeing. But what are these treatments and what do you need to consider before trying them?

Complementary and alternative treatments include a wide range of therapies, medicines, products or practices that aren’t currently considered to be a conventional or mainstream medical treatment. They include acupuncture, meditation, massage, herbal treatments, yoga, aromatherapy and naturopathy.

The word complementary usually refers to treatments that are used alongside conventional medicine, whereas alternative usually means the treatment is used instead of conventional medicine.

To make things easier (and less wordy), we’ll use the term complementary treatment when referring to all types of complementary or alternative treatments in this article.

Why do we use complementary treatments?

People are attracted to these treatments because they often have a more holistic approach and treat the entire person, rather than just their condition or symptoms. They also appear to be more natural and safer than conventional medicine.

But it’s important to understand that as with any treatment, complementary treatments may cause harm and make you unwell if they’re not taken correctly, if they interact with one of your other medications, or if the practitioner you see isn’t properly trained or qualified. That’s why you should discuss your use, or intended use, or any complementary treatments with your doctor.

Do they work for musculoskeletal conditions?

While many people feel that using complementary treatments has been beneficial for their health and wellbeing, there isn’t as much evidence to support its use for musculoskeletal conditions as there is for conventional medicines.

For many complementary treatments there just aren’t enough well-designed randomised controlled trials to show whether or not these therapies are effective. And if they are effective, for which conditions or symptoms.

However some types of complementary treatments show promise and may be helpful for managing your condition. More and more research is now focusing on these treatments. But at the moment the evidence is still lacking so it’s best to take your time, do your research and make sure the treatment is right for you.

Tips for starting a new complementary treatment

Let your doctor know what you’re doing. Keep them informed about any things you’re taking or considering taking (e.g. supplements, homeopathic treatments, herbal medicines) as well as any other therapies you’re trying or considering trying (e.g. acupuncture, yoga).

Continue taking your medications as prescribed. Don’t stop taking any medications without first discussing it with your doctor. Some medications need to be gradually reduced, rather than simply stopped, to avoid side effects.

Think about what you want to get out of the treatment. Are you hoping to control symptoms like pain or fatigue? Sleep better? Reduce or stop taking certain medications? Manage your anxiety? When you have a clear goal from the beginning of your treatment, you can monitor your progress and see if there are any improvements. After starting a new treatment, write down any changes you notice for a month – remember to include any medication changes, changes in your exercise program, the amount of sleep you’re getting and anything else that could affect your symptoms. At the end of the month, you’ll have a clearer picture of whether or not the treatment is working. If it’s not, it may be time to look for an alternative.

Do your research and ask lots of questions. Some treatments may help you manage your condition or symptoms, while others will have no effect. Visit websites such as MedlinePlus and The Cochrane Library to learn more about the treatment. And talk with your doctor and the therapist. Find out if:

there’s any current evidence that the treatment is effective and safe for people with your condition?
the treatment’s been shown to be effective in repeated scientific studies with large numbers of people?
the research used a control group? A control group is a group of people who don’t have a particular treatment compared with a group of similar people who do. This helps to show that any results are due to the treatment and not some other factor.
potential risks, side effects and interactions with other treatments are clearly identified?
you can continue to use your current effective treatments, as well as the complementary treatment?
the treatment’s something you can afford and can access easily?

If you answered no to any of these questions, you should be wary of the treatment. Discuss it with your doctor or specialist before you go any further.

Check the qualifications of the person providing the treatment.

Do they receive regular training and updates?
Have they treated other people with your condition or health issues?
Are they a member of their peak body?
Are they accredited?

Buy Australian. Australian complementary medicines are subject to strict safety and quality regulations. This may not be the case in other countries. In Australia the Therapeutic Goods Administration (TGA) ensures the safety of medicines and other therapeutic treatments.

Call Medicines Line on 1300 MEDICINE (1300 633 424). As well as information on your prescription and over-the-counter medicines, they can also help you find out more about herbal medicine, vitamins and minerals.

After doing your research, if you have any doubts about the treatment, don’t use it.

Talk with your doctor or contact our MSK Help Line weekdays on 1800 263 265 helpline@msk.org.au for information about other treatment options.