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

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

Plan your trip

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

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

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

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

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

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

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

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

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

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

Packing for your trip

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

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

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

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

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

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

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

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

Medical preparation

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

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

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

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

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

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

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

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

Travel insurance

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

Coming home

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

Extra tips and references

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

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

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

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

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

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

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

So get out there and enjoy yourself!

Contact our free national Helpline

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

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25/Jan/2023

Travelling into the city for medical appointments – either from the ‘burbs or a more rural or regional area – can often be stressful, time-consuming, costly and difficult. Planning your journey, becoming familiar with different types of transport, and potential forms of assistance can make it easier.

We’ve got some info, tips and tricks to help you get to your appointments safely and calmly – no matter what transport you use.

I’m travelling by car…

If you’re travelling to your appointment by car – either as the driver or passenger – it’s important to plan and be prepared.

Get comfortable in the car
If you’re the driver, make sure you can reach and operate all of the controls, pedals, steering wheel etc. comfortably, and you have good visibility through your windows and mirrors. Whether you’re the driver or passenger, remember to pack your supports (e.g. lumbar cushion), water, and any other necessities you need for a road trip.

Take breaks
Avoid driving for more than an hour without a break. Stop, get out of your car, and stretch or massage tight muscles. Build these breaks into your overall trip time so that you have plenty of time to get from point A to point B safely and comfortably.

Know your route
Have a map or set your GPS to your destination. It’s easy to get confused or take a wrong turn if you’re anxious or worried about an appointment.

Be prepared for public works and road closures
Nothing can disrupt your trip and add to your stress like road works, especially when you weren’t expecting them 😤.

Allow extra time in your journey so that you don’t feel rushed or stressed if you encounter any public works and have to change your route. If you don’t experience any delays, you can use the extra time before your appointment to grab a coffee, read a book or just relax.

You also need to be mindful of damage to our road networks caused by storms and floods. Before you head out, check the traffic websites in your state/territory for information about roadworks, road closures and other traffic alerts.

Tolls
Be aware of any tollways you may need to go on. If you have an electronic tag, the toll will automatically be added to your account. If you don’t have a tag, you’ll need to purchase a pass before you set out on your journey or pay soon after you use the tollway.

Parking
Is there parking at the medical centre or hospital you’re going to? If you’re not sure, call them before you leave. If there’s parking available, is it free or do you have to pay a fee to use it? And if so, do you need coins, or can you pay with your debit/credit card?

I’m travelling by public transport…

When travelling by public transport, many factors, like cancellations and delays, are out of your control. So being proactive and prepared will give you some control over your trip.

Plan your trip
Your state/territory government website has tools to help you find the best way to get from point A to point B (and back).

Simply enter the place you’re departing from (e.g. Wodonga) and where you’re going to (e.g. Royal Melbourne Hospital). You then choose the time you want to depart or arrive by and your journey date. You’ll be given several journey options to choose from. It’s a good idea to plan to arrive much earlier than your appointment so that if something does go wrong (a cancelled train or you get a little lost 😐), you have time up your sleeve. You won’t be rushing or worrying about running late.

Mobility aids
The experience of travelling with mobility aids will vary between trains, trams, cabs, ferries, buses and coaches, as each form of transport is different. It will also depend on the mobility aid – scooter, wheelchair, walker, crutches etc. – as they can vary significantly in size and space required to safely transport them. Before you set out on your journey, contact the relevant operator and let them know you’re travelling with a mobility aid. This gives you a chance to provide them with the details of your mobility aid and ask any questions.

I need help to get to my appointment…

Sometimes travelling by car or public transport isn’t an option, or you may need extra help.

Community transport
Community transport services are run by not-for-profit organisations and some local councils. The service is often operated by volunteers who take people to medical appointments, shopping centres and social outings if they can’t use other transport. Eligibility requirements and costs vary from place to place and with different operators. Search online for ‘community transport’ or contact your local council to find out about options in your area.

Subsidised taxi fares
All states and territories have subsidised taxi schemes for people with disability and health issues. They all vary in the concessions offered and eligibility criteria. Contact your relevant government department to determine if you’re eligible to participate in this scheme.

Patient transport assistance schemes
If you need financial support with travel and/or accommodation to receive your medical treatment or care because the services are unavailable locally, patient travel assistance schemes may be an option. These services are generally available for people who travel large distances or interstate to access necessary health care. Again, they vary in the support provided and eligibility criteria.

Red Cross Patient Transport Service
If public transport isn’t an option for you, the Red Cross operates a transport service for medical appointments. Cars are driven by volunteers, not medical staff, so you may need a carer if you’re unwell.

Angel Flight Australia
This volunteer-run charity operates non-emergency flights to help rural and remote Australians get to medical appointments in other parts of the country. All flights are free, and people are transported to medical facilities across Australia. Find out more.

Contact our free national Help Line

Call our nurses if you have questions about managing your painmusculoskeletal condition, treatment options, mental health issuestelehealth, 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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16/Nov/2022

“Roadtripophobia (n.) The fear of not having any road trips currently booked.“

With the weather improving (finally), many of us are looking out our windows and dreaming about road trips to anywhere but here. We’ve been stuck in one place for too long, and it’s time to explore new places! 😎

However, living with arthritis, back pain, and other musculoskeletal conditions can sometimes affect your ability to drive. Pain, fatigue, joint and muscular pain, and brain fog can make driving and sitting for long periods difficult.

That really sucks when your road trip playlist is ready to go, and a bag of kool mints is waiting in your console!

But we’ve got some tips to help you get your motor runnin’… so you can head out on the highway and look for adventure.

“Never underestimate the therapeutic power of driving
and listening to very loud music.” – Unknown

1. Talk with your doctor before you hit the road

If your condition sometimes affects your driving ability, talk with your doctor. Depending on the problems you’re experiencing, your doctor may suggest a range of self-management strategies to help ease muscle tension, reduce pain, prevent you from stiffening up too much, and allow you to move more freely. You can use these strategies in the weeks leading up to your trip and as you travel all over the countryside.

For example, simple things like regular exercise, pain management techniques, aids and devices, and supportive cushions can be a great help on a road trip.

Your doctor may also review your medicines to ensure they’re managing your condition as effectively as possible, with as few side effects (e.g. drowsiness) as possible.

This brings us to the next tip…

2. Know how your medicines affect you

Do your medicines affect your concentration? Do they make you sleepy? Or affect your coordination or reaction time? If so, talk with your doctor about whether there’s another medicine you can use that won’t have this effect on you.

Understanding the effect medicines can have and whether or not they’ll affect your ability to drive safely is extremely important. If you’re unsure, chat with your doctor or pharmacist.

Remember to pack any medicines you may need on your trip, whether you’re gone for an hour or days. Pain and flares can appear unexpectedly, so take a leaf out of the Scout guidebook and ‘be prepared’.

3. Wear comfy clothes

There’s nothing worse than driving for a while and realising you’re wearing the absolute worst clothes for the trip. Your shoes are restrictive, your top doesn’t breathe, and your jeans are giving you an atomic wedgie! 😫

Road trips are fun, so you should feel relaxed and comfortable in the clothes you wear. Choose clothes with some give that allow you to stretch and move around easily, and are appropriate for the weather.

If you want to look more put together at the end of your trip, take a change of clothes and get changed at a rest stop close to your destination.

And don’t forget to pack a raincoat, sunhat and sunscreen – it’s Australia, after all. We can have all the seasons in one day! 🌞☔🌈⚡

4. Plan your trip

Planning and prepping will make you more confident during the drive and reduce the risk of stressful surprises. It also helps to build anticipation for the journey ahead.

  • Make sure your car is ready for the trip. Book it in from a service to ensure tyres, fluids, brakes etc., are up for the drive.
  • Print your maps or enter the route into your GPS. Plan your rest stops, fuel stops, and places you want to visit along the way.
  • If you’re making a long trip, stop every hour, get out of your car and stretch. Give yourself plenty of time; you don’t want to feel tense or rushed. Tension and stress can make your muscles tight and increase your pain levels. So take time to go slow and enjoy the ride. 😊
  • Be aware of changing road conditions. Much of Australia has had extensive rain and floods. This has caused many potholes to form, making driving stressful and potentially damaging to your car. Hitting a pothole can also cause significant jarring, increasing your muscle and joint pain. Read the RACV article: Stay alert, slow down, don’t swerve for info on how to safely navigate potholes.
  • As far as flooding goes, the information is clear – avoid flooded areas, and never drive through floodwaters. If you’re not sure about the state of the roads on your route or where floodwaters are, visit the website of your local roads authority and state emergency services.

“There is nowhere to go but everywhere,
so just keep on rolling under the stars.”- Jack Kerouac

5. Get comfortable in the car

Before you hit play on your playlist and set off, carefully adjust your seat and mirrors. If your feet and ankles are stiff, move your seat forward to push the pedals with your entire foot, not just your toes. Make sure your seat’s height lets you control the pedals without being uncomfortable. You should be able to reach and operate all of the controls, pedals, steering wheel etc., and have good visibility through your windows and mirrors.

If you have pain in your hips or legs, consider using a cushion that supports the lumbar spine, hips and buttocks. You can find these at chemists, auto shops, and any store that sells aids and equipment. Or you can see an occupational therapist for info and advice. Just be sure to do all of this before your trip, so you can try out the cushion to ensure it helps and doesn’t aggravate your condition.

Remember to empty your pockets of keys, wallet, small change and other bits and pieces. They can cause irritation and pain – especially if you have a long drive ahead.

6. Take breaks and notice the world around you

Don’t drive for more than an hour without a break. Stop, get out of your car, and stretch or massage tight muscles. Walk around. Drink some water. Check out what’s nearby – a coffee shop, a historical marker, or a breathtaking view. It’s incredible how much you can discover when you stop and look around. And the break will help you feel better and more relaxed at your destination than if you’d driven straight through.

Build these breaks into your overall trip time so that you have plenty of time to get from point A to point B safely and comfortably.

“Because the greatest part of a road trip isn’t arriving at your destination.
It’s all the wild stuff that happens along the way.” – Emma Chase

7. Stay hydrated and eat well

Water lubricates and cushions your joints, aids digestion, prevents constipation, keeps your temperature normal and helps maintain your blood pressure. When you’re not getting enough water, your body can’t work as well as it should. So make sure you fill your water bottles before you set out and take time to drink from them.

Pack healthy snacks like unsalted nuts, pre-cut fruit and veg, trail mix, or cheese and crackers. Check the nutrition panel to ensure they’re not high in fat, sugar or salt.

Alongside the healthy snacks, you may decide to add a road trip treat (because you’re only human 😉). For my family, that’s always been kool mints or snakes. Yum! 😛

8. Manage your fatigue

You may experience fatigue or intense tiredness due to your condition, the effects of some medicines, or lack of sleep. So plan around your fatigue. For example, if you’re generally fatigued most days around 3pm, plan to do your driving before this.

Your driving ability is compromised when you get tired, or your pain worsens. So don’t drive when you’re feeling foggy or sleepy. Share the driving with others. When you’re not the driver, you can keep the music playing, be the navigator, quiz master, or lolly dispenser. Or just put your head back and rest.

“You can pack for every occasion, but a good friend
will always be the best thing you could bring.”- Unknown

9. Check out aids and gadgets

There are many aids available to help make driving more comfortable, including:

  • A swivel seat cushion to help you get in and out of the car. You pop it on top of your car seat, sit on it with your body facing out and then swivel your body and legs aroundto face the dashboard.
  • A lumbar back support or a rolled-up towel to support your lower back.
  • A steering wheel cover can help make your steering wheel easier to grip if you have stiff, sore hands.
  • If you find it difficult to twist the petrol cap on or off, try using a petrol cap turner. It’ll make twisting the cap easier.
  • Grab handles and bars can be added to your car to help you get in and out of your car more easily.
  • A seat belt reacher can help reduce arm and shoulder strain when reaching for your seat belt and pulling it across your body.
  • Reversing cameras and parking sensors are available in most new cars and can be added to older ones. They can make parking and reversing easier if you have problems twisting, turning your neck or looking over your shoulder.

Talk with an occupational therapist for information and advice about what aids or gadgets may be helpful for you.

10. Use heat and cold treatments

Applying heat or cold to painful areas before you head out in your car can help relieve your pain. Generally speaking, heat can ease muscle spasms and tension, and cold can reduce swelling. Heat and cold treatments are available in a wide range (e.g. packs, rubs, gels, patches). Some are portable and can be left in your glovebox or bag, so you have them on hand when you need them. Always read the instructions carefully before using them.

11. And have fun!

Heading out on a road trip is a time-honoured tradition because it’s fun, gets us out of our bubbles, and leads to new and exciting adventures. So take some time to plan and prepare, and enjoy the journey! 🚗

“It doesn’t matter how old you get, buying snacks for a road trip should
always look like an unsupervised 9 year old was given $100.”- Unknown 😁😂

Contact our free national Help Line

Call our nurses if you have questions about managing your painmusculoskeletal condition, treatment options, mental health issuestelehealth, 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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03/Dec/2020

Tips for travelling well

8 December 2021 – This blog was written during the first year of the pandemic and so much has changed since then! Including the ability to head overseas. For information on overseas travel during COVID-19, visit the Australian Government Smartraveller website. And for details about COVID restrictions and guidelines when travelling throughout Australia, visit the government health site of the state or territory you’re visiting.

“I haven’t been everywhere, but it’s on my list.” – Susan Sontag.

With most of the state and territory borders reopened in Australia, many of us are itching to travel. And while we can’t leave the country – there’s still a ban on overseas travel – we can visit regional areas and head interstate. Yay! And just in time for the festive season and summer.

But for some of us, although we find the idea of travelling exciting, the practicalities of it can cause a lot of anxiety and stress. Especially if you’ve got a chronic, musculoskeletal condition. And unfortunately these feelings are only likely to be heightened because of the whole COVID thing.

So here are some tips and tricks to help you manage your condition so you can get the most out of your trip and have the best time.

Planning is vital

Take the time to plan your trip carefully. Being proactive before you go anywhere gives you the opportunity to plan around your condition, rather than have your condition disrupt your trip. So make sure you:

  • give yourself plenty of time to pack
  • get some rest before you leave so you have plenty of energy
  • make your itinerary realistic – and don’t try to cram too much into it (this is a hard one, because if you’re like me you want to see and experience everything!)
  • plan some downtime into your trip so you can rest, put your feet up and recharge your batteries.

Packing

This can be one of the hardest parts of travelling – what to take, what to leave at home – so if in doubt, leave it out! Lifting heavy bags out of cars, on and off trains and buses and through airports increases your risk of injury and fatigue. When you travel you also end up carting your luggage around far more than you realise. So:

  • pack light – take only what you need
  • use lightweight luggage if you have it (or can borrow it)
  • don’t forget to pack the things that help make life more comfortable e.g. your lumbar pillow, orthotics, splints
  • keep your meds in separate pieces of luggage to ensure you don’t lose it all if your luggage is lost or stolen.

Medical prep

Give yourself plenty of time to get medically prepared for your trip and:

  • ensure regular doctor visits, blood tests etc are done before you leave.
  • talk with your doctor about vaccinations – do you need any? Are you up-to-date with routine vaccinations like tetanus?
  • make sure you have enough of all of your medications to cover you while you’re away. Depending on where you’re going, you may not be able to access them at the local pharmacy.
  • store your biological meds properly – your rheumatologist or the pharmaceutical company can advise you on this.

Managing your pain while you’re away

Unfortunately pain follows us where we go, so be prepared. Have your pain medications, heat/cold pack, your lotions and rubs, special pillow – whatever you use to help you deal with pain.

Check out our resource Managing your pain: An A-Z guide. It’ll give you lots of practical information about ways you can manage your pain – many of which you can do wherever you are – at home, on a plane, in another part of the country.

Travel insurance

Even if you’re travelling in Australia and not overseas, travel insurance could be a good idea. It can cover things like lost or stolen luggage, car hire excess claims and cancelled flights. Make sure you know exactly what you’re covered for. And shop around and find insurance that’s best suits your needs. This article by Choice has some useful info to help you decide whether travel insurance is for you: Do you need domestic travel insurance? Will travel insurance cover you when things go wrong on an Aussie holiday?

And be aware that travel insurance is unlikely to cover you for anything relating to COVID now that it’s a ’known event’. Read this article by Choice to find out more: Does travel insurance cover the COVID-19 pandemic? What you’re covered for in the event of an epidemic or pandemic like coronavirus. 

And speaking of COVID

Make sure you follow the guidelines for wherever you’re visiting. Are masks required? Are there restrictions on how many people can gather? Do you need to quarantine? Do you need a border pass? Visit the health website of the state or territory you’re travelling within to get the latest info.

And continue to:

  • wash your hands regularly
  • physically distance yourself from others
  • stay home if you’re unwell and get tested
  • cough and/or sneeze into your elbow
  • wear a mask if you can’t distance yourself (or if it’s required)
  • use hand sanitiser when you don’t have access to soap and water.

Just because numbers of active cases are low in most parts of the country, we can’t afford to be complacent. And doing these things keeps you safe and puts you in control, which can help you manage your feelings of anxiety or stress about COVID.

Coming home

  • Rest up. After your trip, give yourself a day or so to unpack and rest before leaping back into your daily schedule.
  • If you’re feeling stiff or sore consider getting a massage, or seeing your therapist of choice – physio/osteo/chiro/myo.
  • Talk the ears off your family, friends, doctor and work colleagues about your trip and the sights, smells and experiences you enjoyed. Before you know it you’ll be dreaming about, and planning, your next adventure.

Other options for travel

You may not be up to travelling far afield – physically and/or mentally it may not be right for you at the moment. This is completely understandable. It’s been a crazy year and we’re all dealing with it in the best way we can. But there are other options:

  • Take a day trip or two. It’s amazing how much you can see in a day. And we’re so lucky in Australia with all of the beautiful places we can visit. Just Google day trips and your location and you’ll find some great ideas for your next adventure.
  • Plan for the future. Just because you’re not ready to travel now, doesn’t mean you won’t be in the future. So dream about where you’d like to go. Do some research and start making plans. And when you’re ready to travel, you’ll be all set!
  • Vacation at home. Put your phone, computer and chores away and toss your normal routine out the window. Do fun things, creative things, relaxing things. Cook special meals. Relax in the garden with a book. Throw a dance party with everyone who lives in your house – or by yourself. Dress in fancy clothes. Build a fort in the middle of the lounge. Grab a colouring book and pencils and spend some quality time colouring. Do things that make you happy and make you feel like you’ve had a break. You deserve it.

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.

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08/Apr/2020

Cast your mind back just a few short months when the thought of hanging out at home with no obligations would’ve been a wonderful dream. Relaxing, feet up on the couch, a cheeky afternoon nap…ah, the serenity. Now that we have to stay at home, we’re all finding it a little harder than we thought it would be to stay sane and entertained.

So our team have come up with a bunch of things you can do at home this Easter long weekend, and into the coming months. Apologies (sorry, not sorry) this is another long one!

Play – with your kids, pets, partner. Now’s the perfect time to let your inner child loose, play and have fun! Rediscover chasey (the dogs love that one), play hide and seek, build a blanket fort in your lounge, play footy in the backyard, play SH Health’s Easter Bingo, take part in the wheely bin challenge. 

Learn – about the world, a new skill, language, art, culture, history, society. There are so many organisations providing online learning courses, and many of them are free. Just search online using your favourite search engine, and explore what’s available. Also check out Laneway Learning, MOOCs (massive open online courses), TAFEs and colleges, community houses. You’ll come out of this pandemic with so much knowledge you’ll wow everyone at your next trivia night ?.

Read – OK complete disclosure here – I’m a librarian, so I love reading and want everyone to enjoy reading too. Now is a great time to read that book you’ve always wanted to, or the one your friends have been going on about. You can read so many books online, or you can you can listen to audio books. Some are free, others you’ll have to pay for. Or go through the pile of books and magazines you have at home. Reread your favourites, share them with your family, create a bookclub and discuss what you loved. And don’t forget to check out your local library to access eBooks and audio books.

Travel – one of our MSK Kids families is travelling the world by having different themed dinners and dressing up. So far they’ve been to India, Malaysia, USA, Thailand. You can travel online and visit cultural and historical collections around the world, zoos and galleries, explore travel blogs, watch documentaries. It’s amazing how much of the world you can experience from home.

Worship – we’re entering an important period of celebration and significance for many faiths. But we can’t gather at our churches, temples, mosques, synagogues and other places of worship with our family and friends. The good news is that a lot of them are going online. Contact your place of worship or search online to see what events are being streamed and when. Gather with your extended family and friends virtually after worship to celebrate together. It’s going to be different, and it’ll be challenging for many of us, but we can still celebrate the things that are important to us.

Create – draw, sing, paint, write, dance. Take a tip from The Sound of Music and put on a concert or puppet show. All you need to start is an idea. Then go online to see what you need (if anything) and how to move your creation forward. And don’t forget to check out Pinterest. Wow, that’s an amazing rabbit hole you’ll fall into for hours!

Donate – blood, plasma, goods, money…whatever you have to offer. As far blood and plasma go Australian Red Cross Lifeblood is still open and are a VERY essential service. So if you’ve never donated blood and/or plasma, and you’re healthy and well, they could really use yours right now. And if it’s been a while since you’ve donated, it’s time to head back there. Check out their website for more info to see if you’re eligible.

Play some more
– do a jigsaw, create a Lego masterpiece, play board games. You can do many of these things online or using an app, or brush off the games you have at the top of the cupboard in your spare room. Challenge your friends to online games like Words with Friends (if you’re a nanna like me) or some very cool multiplayer games like Fortnite. Stay connected with your friends or meet new people online and have a great time!

Connect – call your parents, your aunt, your brother, your friend from high school. Or reach out via social media. Everyone’s isolated so let’s lessen that by staying connected with the people we love, and reconnect with those we’ve lost track of.

Organise – your cupboards, garage, the weird space under the house, your finances. Wherever you have mess or chaos, what better time than now to get these things in order?

Clean – on a similar note, clean. Clean out the old things you don’t need, want or use, Save them for when you can go to the op shop and donate them. Or prepare your online ads for when you can go back to selling online*. And once you’ve sorted through this stuff, physically clean your space. Give everything a good dose of elbow grease.
*Note – we’re working under the assumption that selling your goods is not an essential reason for leaving your home (e.g. to post something or for someone to visit your house to collect something.

Camp –it’s a much loved tradition in Australia for the Easter long weekend. You can still do it, just camp in your backyard or in the lounge.

Review – your insurance, your Will, finances, energy providers and telecommunications providers. Not nearly as much fun as camping but it’s important, and we never seem to have time for this kind of stuff. Until now.

Cook – we have endless online resources to help us create the perfect meal, try a new recipe, bake a cake or make chocolate crackles. Get the kids involved, make a delicious mess and have fun!

Listen – to each other, audio books, podcasts, music. Take time to really immerse yourself in whatever it is you’re listening to.

Write – a book, blog, journal, your family history. Whatever takes your fancy. Sit in front of the computer or grab a notepad and pen (or quill if you’re feeling fancy) and just get it all out. I find the best way to get started is to just do it…throw words down, have a brain dump, then reread it and edit after you’ve written something. Don’t tie yourself up in knots reading as you’re writing. You can edit when you take a break from the creative process.

Research – your family history, a place for your next holiday, info about your health condition, life, the universe and everything. By now you may have guessed that there are a lot of resources online. Try the state and national libraries, archives, commercial ancestry websites, travels sites, our website, museum websites. There’s so much information out there. The world really is your oyster when you have the time and inclination to do some online searching and exploring.

Garden – create a new garden, resurrect an old one, plant some pots, mow the lawn. Whatever you enjoy and gets you outside and into the fresh air. Then sit back and admire your handiwork. It’s such a satisfying feeling!

Meditate – with all the online stuff we’ve been suggesting, as well as all the noise of the constant media, work, school and everyone living in tight quarters at home, it can be overwhelming, exhausting and LOUD! So take some time out to be quiet. Why not try some mindfulness meditation? Or just sit quietly in your yard? Get the rest of the household involved, and make it a part of your new routine. Your mental health will thank you for these moments of stillness and reflection.

Exercise – well der. Clearly that’s a no-brainer, but it has to be included in our list. And exercise is one of the magical reasons you’re allowed to leave your home at the moment. But it does have to be in compliance with the restrictions in place in Australia, and any further restrictions in your state or territory.

Volunteer – there are many charities, community groups, schools and other organisations that depend on volunteers. And a lot of their volunteer work can be done from home. Check out what’s available by visiting the Volunteering Australia website, or contacting your school, sporting clubs and other local groups.

With all that we’ve offered here, and really it’s just the tip of the iceberg, we hope we’ve inspired you with some interesting, fun, challenging, thought-provoking things to do while in iso.

Have fun, stay safe, stay home and take care of each other.


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Musculoskeletal Health Australia (or MHA) is the consumer organisation working with, and advocating on behalf of, people with arthritis, osteoporosis, back pain, gout and over 150 other musculoskeletal conditions.

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