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    Musculoskeletal Health Australia
    31/Jul/2024
    Health InformationMSK articles

    Musculoskeletal conditions and work – part 2

    And things you can do to manage

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

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

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

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

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

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

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

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

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

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

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

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

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

    Call our Helpline

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

    Making the invisible visible

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

    Watch our webinar

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

    More to Explore

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

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

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

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

    Fatigue
    National Rheumatoid Arthritis Society (UK)

    Sleep and pain
    painHEALTH 

    Managing flares
    National Rheumatoid Arthritis Society (UK) 

    CONTINUE READING
    seated-at-register.jpg
    Musculoskeletal Health Australia
    31/Jul/2024
    Health InformationMSK articles

    Musculoskeletal conditions and work – part 1

    And things you can do to manage

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

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

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

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

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

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

    For example:

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

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

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

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

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

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

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

    Call our Helpline

    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.

    Watch our webinar

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

    More to Explore

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

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

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

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

    Fatigue: Beyond tiredness
    National Rheumatoid Arthritis Society (UK)

    Sleep and pain
    painHEALTH 

    Managing flares
    National Rheumatoid Arthritis Society (UK) 

    CONTINUE READING
    Womens-Pain-1.png
    Musculoskeletal Health Australia
    27/Jun/2024
    Health InformationMSK articles

    Painsomnia

    It’s 2am and you’ve been tossing and turning for hours. You’re so tired, but you just can’t sleep. You lay on your left side, but your neck hurts too much in that position. So you roll on to your back, but your lower back aches. You turn on to your right side, and success (!) that feels ok. But now your knees hurt, your brain’s counting down the hours until you have to get up for work, and you need to go to the toilet. Sigh.

    Sound familiar? We’ve all experienced the dreaded ‘painsomnia’ – or insomnia caused by persistent pain.

    Without the distractions of our daily activities, the dark of night can become a long, painful expanse of time. Even when we’re exhausted, sleep can be elusive. It might take longer to fall asleep, we can’t get comfortable, we wake frequently, or we just don’t get enough sleep. Or all of the above.

    When you add anxiety about sleep into the mix, it becomes a vicious cycle. Poor sleep lowers your pain threshold which affects the quality of your sleep. Pain can affect your ability to be active – which affects your sleep quality and your pain levels. This can make you anxious or stressed – which again will affect how well you sleep and the amount of pain you experience.

    And when you’re stuck in this cycle, exhausted and in pain, it affects your mood, your ability to concentrate and it’s very easy to become depressed. So it’s important that you act quickly as soon as you start having issues sleeping.

    The good news is there are many things you can do to break the cycle. The not-so-good news is they may not work immediately. And they’ll require some effort on your part. But they’re all tried and true ways to develop good sleep habits and get the good night’s sleep you crave.

    • Acknowledge your painsomnia. Although it’s tempting to pull the covers over your head and ignore the problem, that won’t make it go away. Actually acknowledging the situation, and that there are things you can do to change it, is the first important step.
    • Develop a sleep routine. There’s a reason we do this with babies and small children – it works! As often as possible, go to bed and get up at the same time each day. Your body will become used to this routine and you’ll find it’s easier to fall asleep and stay asleep.
    • Manage your pain. You can’t have painsomnia if your pain is under control. Check out our A-Z pain management guide for simple, practical ways you can take control of your pain.
    • Try some relaxation techniques. There are as many ways to relax as there are stars in the night sky (well, almost) so there’s bound to be something that suits you. Try a warm bath before bed, reading (though nothing too engrossing!), deep breathing, listening to music, mindfulness, or visualisation. These techniques will help you become more relaxed so that when you go to sleep, you sleep well.
    • Exercise and be active during the day. As well as the many other benefits of regular exercise, it’ll help you fall asleep and stay asleep longer.
    • Don’t look at the clock. Constantly checking the time can make you anxious, which makes it hard to sleep. Try removing your clock from the bedside, or cover it up at night.
    • Manage your thoughts, all of the pesky voices in your head that are focusing on the things you need to do tomorrow, or the current state of the world, or the latest stress of the day. One way to deal with them is to write them down and get them out of your head. Put them down on paper and tell yourself you’ll deal with them tomorrow when you’re rested and have the brain power to deal with them.
    • Get out of bed. Don’t lie in bed tossing and turning. Have a warm drink (e.g. milk, no caffeine), do some gentle stretches or breathing exercises and go back to bed when you feel more comfortable.
    • Avoid tech before bed. It’s easy to get caught up in news, social media and emails, and before you know it you’ve lost a few hours. Also the blue light on our devices suppresses the hormone (melatonin) that makes us sleepy at night, so be sure to stop screen use at least one hour before bed. That being said, there are some useful apps that may help you with your painsomnia – including sleep diaries, apps that provide soothing sounds to help block out other noises (like traffic or snoring), and apps that help you relax so you fall asleep more easily.
    • Consider cognitive behavioural therapy for insomnia (CBTI). This is a therapy that aims to challenge and change unhelpful ways of thinking about sleep. It also changes your behaviours when it comes to sleep. Find out more about CBTI in this article from the Mayo Clinic.
    • Evaluate your environment. What’s your bed like? Too hard, too soft or just right? Do you need to make some changes to your mattress, pillows and/or linen that will make your bed as comfortable as possible? Is there too much light or noise? Can you control that with simple fixes such as eye masks or earplugs? Is your room too hot? A slightly cool room is the best for a good night’s sleep. Consider all of these things as you take a long, hard look at your bedroom.
    • Get professional help. If pain is constantly keeping you awake at night, talk with your doctor about other things you can do to manage your pain and get some decent sleep.

    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 nurses. They’re available Monday to Thursday  between 9am-5pm on 1800 263 265; email (helpline@muscha.org) or via Messenger.

    More to explore

    CONTINUE READING
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    Lisa Bywaters
    16/Nov/2023
    Health InformationMSK articles

    When coffee isn’t enough

    Or how to manage fatigue

    We all get tired. We overdo things and feel physically exhausted. It happens to us all. Usually after a night or two of good quality sleep the tiredness goes away and we’re back to our old selves.

    But fatigue is different.

    It’s an almost overwhelming physical and/or mental tiredness. And it usually takes more than a night’s sleep to resolve. It generally requires multiple strategies, working together, to help you get it under control.

    Many people living with a musculoskeletal condition struggle with fatigue. It may be caused by a chronic lack of sleep, your medications, depression, your actual condition (e.g. rheumatoid arthritis, lupus, fibromyalgia) or just the very fact that you live with persistent pain.

    Fatigue can make everyday activities difficult, and can get in the way of you doing the things you enjoy. The good news is there are many things you can do to manage fatigue and get on with life.

    Exercise and being active. While this may sound like the last thing you should do when you’re feeling fatigued, exercise can actually boost your energy levels, help you sleep better, improve your mood, and it can help you manage your pain. If you’re starting an exercise program, start slowly, listen to your body and seek advice from qualified professionals. Gradually increase the amount and intensity of activity over time.

    Take time out for you. Relaxation – both physical and mental – can help you manage your fatigue. I’m not just talking about finishing work and plonking down in front of the TV – though that may be one way you relax and wind down. I’m specifically referring to the deliberate letting go of the tension in your muscles and mind. There are so many ways to relax including deep breathing, visualisation, gardening, progressive muscle relaxation, listening to music, guided imagery, reading a book, taking a warm bubble bath, meditating, going for a walk. Choose whatever works for you. Now set aside a specific time every day to relax – and choose a time when you’re unlikely to be interrupted or distracted. Put it in your calendar – as you would any other important event – and practise, practise, practise. Surprisingly it takes time to become really good at relaxing, but it’s totally worth the effort. By using relaxation techniques, you can reduce stress and anxiety (which can make you feel fatigued), and feel more energised.

    Eat a well-balanced diet. A healthy diet gives your body the energy and nutrients it needs to work properly, helps you maintain a healthy weight, protects you against other health conditions and is vital for a healthy immune system. Make sure you drink enough water, and try and limit the amount of caffeine and alcohol you consume.

    And take a note out of the Scout’s handbook and ‘be prepared’. Consider making some healthy meals that you can freeze for the days when you’re not feeling so hot. You’ll then have some healthy options you can quickly plate up to ensure you’re eating well without having to use a lot of energy.

    Get a good night’s sleep. Good quality sleep makes such a difference when you live with pain and fatigue. It can sometimes be difficult to achieve, but there are many things you can do to sleep well, that will decrease your fatigue and make you feel human again. Check out our blog on painsomnia for more info and tips.

    Pace yourself. It’s an easy trap to fall into. On the days you feel great you do as much as possible – you push on and on and overdo it. Other days you avoid doing stuff because fatigue has sapped away all of your energy. By pacing yourself you can do the things you want to do by finding the right balance between rest and activity. Some tips for pacing yourself: plan your day, prioritise your activities (not everything is super important or has to be done immediately), break your jobs into smaller tasks, alternate physical jobs with less active ones, and ask for help if you need it.

    Write lists and create habits. When you’re fatigued, remembering what you need at the shops, where you left your keys, if you’ve taken your meds or what your name is, can be a challenge. And when you’re constantly forgetting stuff, it can make you stress and worry about all the things you can’t remember. Meh – it’s a terrible cycle. So write it down. Write down the things you need at the supermarket as soon as you think of it –a notepad on the fridge is a really easy way to do this. Create habits around your everyday tasks – for example always put your keys in a bowl by the door or straight into your bag, put your meds in a pill organiser.

    Be kind to yourself. Managing fatigue and developing new ways to pace yourself is a challenge. Like any new behaviour it takes time, effort and lots of practice. So be kind to yourself and be patient. You’ll get there. It may take some time, and there may be some stumbles along the way, but you will become an expert at listening to your body, pacing yourself and managing fatigue.

    Talk with your doctor. Sometimes fatigue may be caused by medications you’re taking to manage your musculoskeletal condition. If you think your medications are the issue, talk with your doctor about alternatives that may be available.

    Fatigue may also be caused by another health condition – including anaemia (not having enough healthy red blood cells to carry oxygen around your body), diabetes, high blood pressure, fibromyalgia and being overweight. If you’re not having any success getting your fatigue under control, your doctor may suggest looking into other potential causes.

    So that’s fatigue…it can be difficult to live with, but there are lots of ways you can learn to manage it.

    Tell us how you manage. We’d love to hear your top tips for dealing with fatigue.

    FIRST WRITTEN AND PUBLISHED BY LISA BYWATERS IN OCTOBER  2020

    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@msk.org.au) or via Messenger.

    More to explore

    CONTINUE READING
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    Musculoskeletal Health Australia
    24/Oct/2023
    Health InformationMSK articles

    Seven sleep tips for people in pain

    You know what it’s like. It’s 3.00am and you’ve just woken up. Again. You glance at your clock and do the maths – only 4 hours until it’s time to get up. This is really taking a toll on you – your mood, your performance at work, and your pain levels.

    So what can you do?

    1. Avoid using technology in bed. The blue light from laptops, tablets and smartphones suppresses the hormone melatonin, which makes us sleepy at night. So be sure to stop screen use at least one hour before bed.
    2. Get out of bed. Don’t lie in bed tossing and turning. Have a warm drink (e.g. milk, no caffeine), do some gentle stretches or breathing exercises and go back to bed when you feel more comfortable.
    3. Develop a sleep routine. There’s a reason we do this with babies and small children – it works! As often as possible, go to bed and get up at the same time each day. Your body will become used to this routine and you’ll find it’s easier to fall asleep and stay asleep.
    4. Don’t look at the clock. Constantly checking the time can make you anxious, which makes it hard to sleep. Try removing your clock from the bedside, or cover it up at night.
    5. Try some relaxation techniques. There are as many ways to relax as there are stars in the night sky (well, almost) so there’s bound to be something that suits you. Consider trying mindfulness, visualisation, deep breathing or a warm bath before bed. These techniques will help you become more relaxed and may help you manage your pain better so that when you go to sleep, you sleep well.
    6. Be active during the day. As well as the many other benefits of regular exercise, it’ll help you fall asleep and stay asleep longer.
    7. Seek help. If pain is constantly keeping you awake at night, talk with your doctor about other things you can do to manage your pain and get some decent sleep.

    And check out our A-Z guide to managing pain. It’s full of tips and strategies to help you manage your pain.

    First written and published by Lisa Bywaters in June 2018

     

    CONTINUE READING
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    Lisa Bywaters
    23/Mar/2023
    Health InformationMSK articles

    The power of a good nap

    And how to do it right

    “Let’s begin by taking a smallish nap or two.” – Winnie the Pooh

    Ever had one of those days when you wake up feeling like you need a nap??

    Days like that make me want to be just like Winnie the Pooh. He has it all worked out. Lots of honey, good friends and naps. I’m sure my spirit animal is a small, round-ish teddy bear who lives in the Hundred Acre Wood 🧸.

    However, unlike Pooh Bear, many people with chronic pain crave a nap during the day because of poor sleep quality, not because they’re relaxed and full of honey. Chronic pain and sleep issues often go hand in hand.

    In our report: Making the invisible visible: Australians share the impact of musculoskeletal conditions on their lives almost three-quarters (72%) of the people who took part in our survey said their sleep was affected by their condition. One person said: “I sleep very little due to pain, so find myself very tired during the day, which makes it harder to manage the pain.” 

    So should we follow Pooh’s advice and “when all else fails, take a nap”?

    It depends.

    Sleeping is a complicated business. There’s so much we still don’t know about it.

    However, we do know that sleeping too long or too often during the day can make getting a good night’s sleep even harder. And it can exacerbate your pain and make you feel stiff and sore.

    But sometimes, when you’re battling pain and fatigue, a nap is exactly what you need. So what can you do? How do you find the right balance?

    Tips for napping

    First, listen to your body. You know it better than anyone else. So if you’re exhausted and know you won’t make it through the day, or the commute home without falling asleep, listen to your body and take a nap.

    That being said, sleep experts recommend that you:

    Limit your nap to 20 minutes or less – aka a power nap. Any longer and your body enters a deeper state of sleep from which it’s harder to wake – and when you do wake, you’ll most likely feel groggy. Limiting your nap to less than 20 minutes reduces this risk, and you’ll wake up feeling rested.

    Nap in the early afternoon. After lunch, most of us tend to feel a bit fuzzy and unfocused, but when you combine that with fatigue or sleep problems, it can be tough to keep your eyes open. This is the perfect time to lay your head down for a short time. But avoid late afternoon napping, as this will interfere with your overnight sleep.

    Maintain good sleep habits. That means going to sleep at the same time each night and getting up at the same time each morning. This helps your body clock find a rhythm that works best for you. Read our information on sleep to find out more.

    Only nap occasionally, not as a daily practice. Experts recommend that you only take a nap when you really need one so it doesn’t start affecting your night time sleeping patterns. An exception is when you’re going through a flare, or you’re unwell, as naps may be required more often to help you recover. But once you’re better, go back to your usual sleep routine.

    Set an alarm. This is important because once you’ve nodded off, you’ll need help to wake up, especially if you’re exhausted. But 20 minutes is the sweet spot for napping, and you need to stick to it. So set your alarm.

    Find a comfy place to nap – preferably not your bed. If you’re in bed, sleeping longer than planned is far too easy (trust me) 😴. Even with an alarm set, it’s too easy to hit snooze (it’s so comfy and you’re so tired). So nap on the couch, in a supportive armchair or at your desk if you have some supports to keep you comfortable and not put a crick in your neck or back or aggravate your condition.

    Turn off your TV, radio, computer etc. Put on an eye mask and/or earplugs if you need to block out light or noise. If your phone is your alarm, set it to airplane mode so you only get the alarm and nothing else. Because if you’re going to nap and enjoy the benefits, you need to block out all other distractions.

    When you wake up, take some time to stretch or do some gentle exercises to help you loosen up. After being still for a while, your muscles and joints may become stiff and painful. So take a little time to get yourself going again. And drink a glass of water to rehydrate.

    Talk with your doctor if you find you need a nap every day. It may indicate that your musculoskeletal condition, medicines or another health condition is interfering with your sleep or causing drowsiness. Together you can explore these possibilities so that you can come up with a plan to get it under control.

    Contact our free national Help Line

    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 weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    More to explore

    CONTINUE READING
    christmas-blog-2022.jpg
    Lisa Bywaters
    07/Dec/2022
    Health InformationMSK articles

    Surviving the most wonderful time of the year

    The year’s drawing to a close, and we’re exhausted. It’s been another tough one. 😯 It’s no wonder we’re all in the mood to forget the trials and tribulations of 2022 and eat, drink and be merry! ✨

    But we also need to be mindful and take care. In our excitement to get into the festive spirit 🍸, there’s a very real chance we could end up in a painful heap.

    So we’ve made a list (and checked it twice 😉🎄) of tips to help you celebrate without the stress, pain and fatigue. Because all we want for Christmas is family, friends and fun. 😊

    It’s beginning to look a lot like Christmas: Brace yourself for the shopping madness

    • Plan around your pain and fatigue. Wear your most comfortable clothes and shoes, including orthotics if you have/need them. Shopping at this time of the year is almost an extreme sport! So you need to dress for it.
      Grab your walking aid, your shopping list (a foggy brain makes remembering almost impossible) and your shopping buggy/bags.
      Be kind to yourself, as you may feel exhausted for hours/days after your trip. If your battery was already low before you hit the shops, it might take some time to recharge and feel yourself again.
    • Consider wearing a mask and sanitising your hands regularly when you go into the crowded craziness of shopping centres and markets. Although many of us have gotten out of this habit, COVID is still around. Masking and sanitising are the best strategies to reduce your risk of getting sick.
    • Use a trolley or a shopping buggy, even if you only plan to buy a few things. It’ll do the heavy carrying for you, so you can avoid muscle and joint pain.
    • Use your assistive devices, such as walking aids, braces, and orthotics. If you have them, use them. They can make a big difference in how you cope while shopping and how you feel afterwards.
    • Take breaks. Shopping is exhausting and stressful, so take breaks when you need them. Be kind to your body, and don’t push yourself too hard, or you’ll pay for that over the coming hours/days.
    • Shop online. During the past few years, we learned just how many things could be purchased with a few quick mouse clicks (hello, shiny new shoes 😁). So visit your favourite stores online and save yourself some trips to the shopping centre. Just be sure to check the shipping details to ensure your goods arrive on time.
    • Shop local. You don’t need to visit the big shopping centres to find unique gifts or fresh produce. Small, independent local stores often have most of what you need. And many of these businesses have been doing it tough. So share the love and shop local.
    • Be kind to others. Your fellow shopper isn’t the enemy. Be patient, give them space, and be tolerant. The retail staff also deserve our kindness and empathy – they’ve been on the frontline for a long time. And if you feel yourself getting a little hot under the collar, just breathe… and remember we’re all going through tough times.

    Dance of the sugar plum fairy: Festive feasting!

    • Rule #1 – don’t skip meals. It’s a common mistake to make. You’re anticipating a delicious lunch and/or dinner with all your favourite foods, so you skip meals to make space. But this can lead to overeating because you’re so hungry 😫 when you finally do get to eat. It’s also not a great idea to have an empty stomach when taking certain meds or drinking alcohol. So make sure you eat, even if it’s a small meal, to tide you over until you get to the main event.
    • Stay hydrated. The silly season is usually a hot time of the year, and it’s easy to become dehydrated. Especially if you’re drinking alcohol and/or playing backyard cricket, so keep the water flowing.
    • Cook/bake things ahead of time. Many foods we enjoy at our holiday gatherings can be made days and sometimes weeks before the big day. That means you don’t have to work yourself into a cooking frenzy on Christmas Eve and Christmas Day. And you’re more likely to enjoy yourself on the day if everything’s prepped and ready to go.
    • If you’re hosting, ask your guests to bring a plate. This shares the work and the cost and ensures those with special dietary requirements can bring food that accommodates their needs.
    • Slow down and relax. Really take the time to catch up with the important people gathered around the table 🧡 and enjoy sharing a delicious meal 😋.

    Santa baby: Buying gifts

    • Take a leaf out of the big guy’s book 🎅 – write a list and check it twice. Knowing what gifts you’re looking for before you hit the shops will save you time, energy and money.
    • Consider spending less. It’s been a tough year financially for many of us, and things are only getting tougher. So it makes sense to be economical and save some dollars. You don’t want to head into 2023 with massive debts.
    • Make your own gifts. Embrace your inner creative guru and bake, paint, draw, build, knit or sew your presents. Another option is to make your own gift vouchers – for example, 1 hour of babysitting or dog walking.
    • Talk with your people about doing a Kris Kringle or Secret Santa gift exchange 🎁. It’s perfect if you have a lot of people to buy for. And they save money, time, stress and frustrating shopping expeditions.
    • Give gift cards and vouchers. They’re an excellent idea for someone who’s hard to buy for or already has everything. And you can get many of them online – without the hassle of changing out of your pyjamas or leaving the comfort of your couch 😄.
    • Donate to charity. Instead of buying a gift for those who have everything they want or need, consider donating in their name to their favourite charity.
    • When it comes to wrapping, gift bags are easier on sore hands than cutting paper and using sticky tape. They’re also a lifesaver for those of us who are hopeless at wrapping 😉.

    Deck the halls: Decorating

    • Get the family involved. Put on some music and have fun with it. Decorating your home and your tree is all about the joy of the festive season, being together and the love of shiny tinsel 😊.
    • Keep it simple. Remember, what you put up has to be packed away. So if that thought fills you with dread, choose the ‘less is more’ option. Or plan to do it over a period of days, rather than all in one go.
    • Save your back when decorating the tree by putting your baubles and tinsel on a table or bench. That way, you’re not constantly bending over to pick them up.
    • Use a step ladder rather than overstretching. And if you have any balance issues, ask someone else to do the high stuff.
    • Remember, things don’t have to be ‘perfect’. That’s too much pressure. Things should be happy and festive, so fling some tinsel over the banister, a wreath on the door, and presents under the tree. Job done! 🎄

    Rockin’ around the Christmas tree: Hosting gatherings

    • Keep it COVID-safe. As we know, COVID’s still around, as are many other bugs and germs. So it’s important to have plenty of soap and hand sanitiser available.
      If you feel unwell, get tested, stay home, or cancel your gathering. That last one will be incredibly tough, as we’re so used to soldiering on through our aches, pains and fatigue, but if you think there’s even the smallest chance you have COVID, get tested and keep everyone safe by isolating until you know you don’t have the virus.
      And ask your guests to do the same. Again, it’s a tough thing to do, but no one wants to get sick. Especially at this time of the year, when we’re already run down and are just looking forward to a break.
    • Keep it simple. As with decorating, keep your celebrations simple. Seriously after the year we’ve had, any celebration will be epic!
    • Take a seat. Get off your feet and rest when you need to.
    • Be medicine-wise.
      • Over-the-counter and prescription medicine may help you manage pain and inflammation so you can enjoy your day. If you’re not sure what will work best for you, talk with your doctor or pharmacist.
      • Watch the alcohol. Many medicines don’t mix well with alcohol, so find out if drinking while taking your meds is okay. If you can drink, avoid drinking to excess. Try mixing a small amount of bubbles with orange juice or soda water with white wine. Or choose zero-alcohol drinks and mocktails.
    • Give yourself a break when it comes to cleaning and packing up. Get the family and your guests involved – even if it’s simple things like folding up chairs or bringing dishes to the kitchen. And ask yourself – do you really need to do everything immediately? As long as you put away any perishables and get rid of rubbish, everything else can be done the next day after you’ve had a rest.

    Have yourself a merry little Christmas: Taking care of you

    • Manage stress. Christmas and the holidays can be stressful, but you need to manage your stress as best you can or risk having a flare. So pull out your best stress management strategies and use them as often as you need to.
    • Pace yourself. When you’re hosting an event, it’s easy to get carried away and be constantly on the move. Gatherings can be a marathon, so pace yourself so you don’t run out of steam before the end. The same goes if you’re visiting others. Travelling to and from your home to theirs, being a witty conversationalist 😉 and just interacting with others can be exhausting.
    • Get some sleep, and rest when you need it. With so many events and gatherings happening at this time of year, it’s easy for our sleep to be disrupted. And we have enough problems with sleep at the best of times! Try as much as possible to stick to your sleep schedule and take rest breaks or naps when needed.
    • Stay active. Regular exercise is essential all year round for managing a musculoskeletal condition and chronic pain. It’s also important to help offset some of the extra kilojoules you may be consuming at this time of year. And it’ll help you deal with excess stress and sleep issues.
    • Listen to some tunes. Music helps to reduce anxiety, fear, depression, pain-related distress and blood pressure. And it’s an easy, cost-effective and enjoyable way to relieve pain🎵. Happy holidays everyone! From all of us at Musculoskeletal Australia, we wish you a happy, fun, safe and pain-free festive season. 🎄🎁🥗🍹

    Contact our free national Help Line

    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 weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

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    Lisa Bywaters
    13/Apr/2022
    Health InformationMSK articles

    Bedtime routines – not just for kids

    Do you get to the end of your busy, tiring day, drag yourself to bed and then have trouble falling asleep? Or staying asleep?

    If so, you’re not alone. It’s a common problem, especially for people with musculoskeletal conditions or chronic pain. The Australian Institute of Health and Welfare (AIHW) reports that about two-thirds of Australians aged 18 and over with chronic conditions such as arthritis, diabetes and mental health issues report at least 1 sleep difficulty or problem.(1)  And so while it’s probably no surprise to you that poor sleep affects your pain levels and quality of life, did you know it can put you at risk of developing other chronic conditions, including high blood pressure, diabetes and heart disease? (2)

    That’s why it’s important to develop a healthy and consistent bedtime routine that allows your body and mind time to wind down and relax so that you can sleep well.

    What are the elements of a bedtime routine?

    First, a good bedtime routine needs time. Rushing is counterproductive and can lead to more stress and anxiety right before you hop into bed. So give yourself enough time, at least 30 minutes each night. Also, allow time for your new routine to stick. We’re creatures of habit, but when we create new routines, we have to give them time to become second nature.

    Next, your bedtime routine should involve things that you enjoy, help calm your body and mind, and let your body know it’s time for sleep.

    Here are some suggestions for things you might include in your routine:

    • Set a time for going to bed, and stick to it as much as possible. When you have a consistent sleep schedule, your body naturally adjusts and begins to feel tired at the right time each day, making it easier to fall asleep.
    • Don’t use technology during your wind-down time. It’s easy to lose track of time while reading emails, checking social media or watching the latest TV series. The next thing you know, you’re still awake at midnight. So put the technology away.
    • Write it down and get it out of your head. Put pen to paper and write down your worries, concerns, and things you need to do the next day. Basically, anything playing on your mind and interfering with your ability to relax and sleep. Don’t do this right before you hop into bed, as they’ll still be on your mind. Instead, do it a few hours before bedtime, and then put it away.
    • Avoid caffeine, alcohol, nicotine and big meals close to bedtime. They can affect your ability to fall asleep and the quality of your sleep. Instead, drink water, herbal tea or non-caffeinated drinks. And if you’re hungry, eat a light snack, for example, a piece of fruit, some yoghurt or a small handful of nuts.
    • Adjust the temperature. Your body’s core temperature needs to drop a few degrees for you to fall asleep. So for your bedroom temperature, it’s best to aim for cooler (but not cold) rather than warm. A helpful tip from the American Academy of Sleep Medicine is to think of your bedroom as a cave: it should be cool, quiet, and dark.
    • Have a warm shower or bath an hour or two before bed. This is also about achieving optimum body temperature for good sleep. The shower or bath will initially warm your body, but then as the water evaporates from your skin, you’ll quickly cool down. The warm water also stimulates blood flow from your core to your hands and feet, lowering your body temperature.
    • Don’t forget your teeth! While it doesn’t directly relate to sleep quality, it’s part of the winding down process at the end of your day.
    • Take your regular medicines (if required).
    • Avoid strenuous exercise before bedtime. It raises your temperature and heart rate, making it difficult to fall asleep. Instead, save these kinds of activities for your morning or afternoon.
    • Do something you enjoy – for example, read a book, listen to music, talk to your partner/kids/pet. These enjoyable activities create a feeling of calm. They can also improve your mood and help you manage stress and anxiety.
    • Try other ways to relax – such as gentle yoga, meditation, stretching, deep breathing and progressive muscle relaxation.
    • Have sex! Research suggests that having sex improves sleep, whether you’re alone or with a partner. Orgasm releases several hormones, including oxytocin, which when elevated as a result of sexual intercourse improves sleep quality. Cuddling may also help you fall asleep, as it can make you feel calm and comforted.
    • Prep for the next day. Take the stress out of your morning routine by doing some prep the night before. Sort out your lunch, outfit, kid’s homework etc, so you can go to bed feeling confident your morning will start well.

    These simple suggestions to help you wind down at the end of your day can help you relax and sleep better. And in the end, we all want to sleep well and feel as refreshed as possible when we wake up. So why not give some of these things a go? You’ve got nothing to lose and so much to gain.

    Contact our free national Help Line

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

    More to explore

    Reference

    (1-2) Sleep problems as a risk factor for chronic conditions 
    Australian Institute of Health and Welfare (AIHW)

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    morning-coffee.jpg
    Lisa Bywaters
    24/Mar/2022
    Health InformationMSK articles

    Rise and shine! Developing a morning routine

    Do you get to the end of your day and wonder where all your time went? Between work, family commitments, random phone calls, catching up with friends, walking the dog, feeding the cat and endlessly scrolling through socials, your day has flown by, your to-do list has barely been touched, and you still need to scrounge up something for dinner?

    If this sounds familiar, I’m right there with you 🙃. Adjusting to our ‘new normal’ is taking a bit of getting used to. Finding the right balance between work and home life, commuting to the office (or moving from my couch to my desk 😉) is challenging. And my routine, once the foundation of my day, is in tatters and needs some help.

    Why do we need routine?

    When so much is out of our control, developing a morning routine can help you gain some control so you can do the things you need to do in your day. This boosts your confidence, makes you feel more positive and reduces feelings of stress.

    Having a morning routine allows you to plan and prioritise activities so that if things go pear-shaped – as they sometimes do – your most important activities have (hopefully) been accomplished. And having a regular routine means you’re less likely to forget something, which is especially helpful if you’re feeling a bit ‘foggy’.

    So how can you create (or update) your morning routine?

    First, let’s start with the foundation of your morning routine – getting a good night’s sleep. We all know what it’s like when we haven’t slept well. We drag ourselves through the day, bleary-eyed and unfocused. But we also know that getting a good night’s sleep can sometimes be tough when you live with a musculoskeletal condition and persistent pain. Fortunately, there are many things you can do to improve your sleep quality and quantity, and wake up feeling refreshed. Read our article on sleep for info and tips.

    The next step is planning. For your morning routine to be effective and have a positive flow-on effect for the rest of your day, you need to be prepared and have a plan. This may include:

    • Getting things ready the night before. Do whatever you can at the end of your day so that your mornings are less hectic. For example, check the weather and decide what you want to wear the following day; prep healthy breakfasts/lunches/snacks so you can just grab them as you head out the door in the morning.
    • Make a list of the things you need to do in the day and prioritise them to know what absolutely needs to be done. Include appointments, exercise, work/school/family/social commitments and recreation.

    Now it’s time to get moving.

    • When the alarm goes off, it’s tempting to hit the snooze button, but resist the urge! Endlessly hitting snooze will make you lose valuable time, and it could also affect your health. Find out how.
    • Build extra time into your morning routine in case you wake up feeling blah. The extra time will also make you feel less rushed and stressed.
    • Do some gentle stretches while in bed to warm up and loosen stiff muscles and joints.
    • Have a warm shower for the same reason. It’ll also help clear your head and wake you up fully.
    • Sit down and eat a healthy breakfast and drink some water.
    • Take your medications (if required).
    • Do some exercise. Take your dog for a walk, do some yoga, hit the gym, go for a swim. Whatever exercise you enjoy and you’re committed to doing, do it. Not only will it help you manage your condition and health overall, exercising in the morning improves your concentration, energy levels and mood.
    • Do something nice for yourself. Try mindfulness meditation, deep breathing, practising gratitude, listening to upbeat music, hug your partner/kids/pet. Choose something that makes you happy and puts a smile on your face as you start a new day.
    • Review your day ahead so you know what to expect, what you need to do, what things to take with you etc.
    • Set up alerts or alarms on your phone or computer to help you stay on track with your day.

    Making your routine stick

    Once you’ve established your routine, you need to be consistent and stick to it. That way, it’ll become second nature.

    And be flexible. Sticking to your morning routine as often as possible is great, but you’ll also need to learn to be flexible if something unexpected happens.

    When it’s all said and done, routines may sound boring, but they’re a great way to stay on top of your commitments and get to the end of the day feeling accomplished and relaxed. So if you struggle to achieve all of the things you set out to do each day, why not try a couple of these strategies to see if they can help? You’ve got nothing to lose and so much to gain.

    Contact our free national Help Line

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

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    music.jpg
    Lisa Bywaters
    03/Jun/2021
    Health InformationMSK articles

    Pump up the volume: The power of music

    “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

    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.

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