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19/Nov/2020

I’ve just taken a week off from work. I was struggling mentally and physically, so I decided it was important to take time to pause, reflect and reconnect.

But it was really tough to do.

I think part of my problem was I felt like I needed permission to feel how I was feeling and to take a break. It felt self-indulgent to feel sad when there are people in a ‘worse’ situation than I am; who are working so hard just to make ends meet; who are facing relationship breakdowns. How dare I feel this way? I have a loving partner, a home, a job, and wonderful family and friends. I can now move around freely outside of my 25kms and enjoy the spring weather.

I have all of these things, so I felt selfish for feeling sad and for worrying those around me.

But while catching up with friends and family last week, I found I wasn’t alone in feeling this way.

So for anyone out there who needs to hear this, it’s ok.

It’s ok to take a break or to rest. You’re not a machine. You need time to recover – physically and mentally – from the things that are affecting you. That way when you do return to what you were doing, you’ll feel refreshed and more able to deal with everything.

It’s ok to say no. We all want to please others, so saying no can be a challenge. But you need to weigh up all the things you have going on and decide whether you can take on something else. If you can’t, then say no. And don’t feel you have to apologise for doing so.

It’s ok to listen to your body. In fact it’s a necessity. Living with a chronic condition means that you need to be self-aware of how you’re feeling. If you’re tired, rest. If your back hurts, move. If you’re feeling sluggish, get some fresh air. Whatever your body is telling you, listen and take action.

It’s ok to be kind to yourself. Our inner critic can be really loud at times. If yours is giving you grief, ask yourself – would you say those things to someone you love? The answer is probably no. So quiet that inner voice by making a list of three things you like about yourself and stick it on the fridge or bathroom mirror. Remind yourself of these things regularly.

It’s ok not to be perfect. No one is, no matter how they appear on social media.

It’s ok to let go of the things that drain you. For me, that was the news. I was watching it constantly and getting more and more depressed by the state of the world, and how people treat each other. So now I read the news highlights, get more detail on the things that matter to me, and discard the rest. Think about the things that drain you (and this may include people) and if you can, let it go. Or at least limit your exposure to it.

It’s ok to put yourself first. Sometimes we need to make ourselves our top priority – whether that’s physically, mentally and/or emotionally. You’ll be more able to help others when you’ve taken time to look after yourself.

It’s ok to talk about mental health. In fact it’s really important that we do. The more we talk about mental health and how we’re feeling, the less stigma will surround it. Which will lead to more people opening up about their mental health and getting help when they need it.

It’s ok to not watch the news. Take time to unplug from the 24/7 news cycle and focus on the world around you – your family, friends and environment.

It’s ok to forgive yourself. This comes back to our inner critic. We often beat ourselves up for the smallest of mistakes. If you made a mistake – and ask yourself if you really did make a mistake or are you being super-critical of yourself – look at what you did, learn from it and then move on. Don’t keep thinking about it – it’ll only drive you crazy and make you unhappy.

It’s ok to have a messy house. Or to have a pile of laundry that needs folding. Or for the grass to need mowing. Or for pet hair to cover ever surface of your home 😹. Sometimes things get a little untidy as we prioritise our health and wellbeing over a perfectly made bed, sparkling bathroom or fluffed-up cushions. And that’s ok.

It’s ok to not be ok and feel sad/angry/vulnerable. Your feelings are valid and they matter. However if you feel like these feelings are taking over, talk with someone. A trusted friend or family member, or a healthcare professional. While it’s ok to feel like this from time to time, you don’t want to feel like this all the time. And you don’t have to. There’s help available.

It’s ok to cry. We all have difficult days and crying can be an outlet when we feel sad, stressed, overwhelmed, scared, angry or in pain. So grab a box of tissues and let it out.

It’s ok to do more of the things that make you feel good. Love a massage? A walk on the beach? Sitting in your garden with a cup of tea and a book? Whatever it is that makes you feel good is not an indulgence, but a necessity to help you recharge your battery and make you a happier person.

It’s ok to put your phone down or away. We look at them too often anyway, so put it away for an hour, a day, a week. Be present and be mindful of the people and the world around you.

It’s ok to admit you’re struggling. And it’s ok to ask for help. It doesn’t mean you’re not a capable person. It just means that in this time and place, or for this task you need some help. And that’s fine. We all need help every now and then.

It’s ok to take your time. We don’t always have to be in a hurry. Make space to breathe and be still, meditate and be mindful.

It’s ok to not have all the answers. You’re not Google or Encyclopedia Brittanica 😉. Saying ‘I don’t know’ is a valid and human thing to say.

It’s ok to put down your ‘to do’ list and be spontaneous. Lists can help us feel in control and organised, but sometimes it’s freeing to toss the list aside and just do something unexpected, just because you can 😊.

So it’s really ok to sing, to dance, to walk barefoot in the park, to hug the stuffing out of your partner/kids/pets. We’re living through a global pandemic, which is affecting us in so many ways, so it’s important and very much ok to find the joy and welcome it with open arms.

And remember, it’s ok to be you 💛💙💚.

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.

Crisis support

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

More to explore


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10/Sep/2020

Last issue we talked about spring cleaning our physical environment. There’s nothing like a thorough purge of your home or office, and the sense of satisfaction when everything is clean and organised just the way you like it 😊.

But it’s also a really good time to start thinking about how you can spring clean yourself – your body, mind and spirit.

2020 has been a really tough year and it’s not over yet.

We’ve been isolated, locked down, separated from loved ones, working from home (or lost work 😢) and home schooling. Through it all we’ve done the best we can to cope with a really difficult situation. But that takes a toll on us – physically and mentally – especially if you’re living with a chronic condition, pain and fatigue.

So let’s take advantage of the warmer days and the extra downtime many of us are dealing with and look at how we can sweep away the cobwebs and make ourselves sparkle this spring!

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

Call our Help Line

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

More to explore


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16/Jul/2020

“Whooooa, and don’t it feel good!”

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

And even though there’s only a glimmer of sunshine in Melbourne as I’m writing this and I’m a bit chilly from the quick walk I took round the block, I’m certainly feeling brighter than I did 15 minutes ago! Especially with the tune of that song stuck in my head 😁

While I was out I couldn’t help but notice how many people were also out for a stroll. It seems that everyone’s rediscovered walking during the pandemic.

This is one of the most positive things to have emerged due to COVID. People are pulling on their walking shoes and hitting the paths.

Family groups, deliriously happy dogs with their owners, single people with their headphones on – and everyone doing the COVID smile as you pass by. It’s lovely.

Walking is a great way to exercise. It costs nothing, it’s suitable for most people, and it gets you out and about.

It’s a fantastic way to wind down after a long day of work. It can help you relax, especially if you’re feeling stressed or anxious because of the crazy state of the world. There are so many things we have no control over at the moment, but going for a walk? That’s something we can control.

The fresh air, the exercise, and listening to something interesting – your family, a friend, a podcast or music – it’s a great way to boost your mood.

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

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

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

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

Walking tips

  • Wear comfortable, appropriate clothing and shoes. Your shoes should support your feet and have a non-slip sole. Clothes should be loose and/or stretchy enough to allow you to walk without restrictions. And don’t forget a hat on sunny days.
  • Warm up and cool down to prevent injuries or pain. While you might be eager to just get out there or you want to stay ahead of a group of people coming up behind you, it’s important that you take the time to let your muscles and joints warm up. And when you’re close to finishing your walk, take the time to slow it down and give your body the chance to cool down. Don’t forget to incorporate some basic stretches after you’ve warmed up and after you’ve cooled down. Check out these ones from the Arthritis Foundation (USA).
  • Remember to physically distance from other people when you’re out for your walk. Keep at least 1.5 metres between yourself and others. That doesn’t include members of your household 😊.
  • Choose quieter times to walk if you live in a busy, densely populated area. Try walking early in the morning, or in the evening, as long as it’s safe to do so.
  • Avoid the really popular parks and paths. It’s just too hard to maintain that 1.5 metres when you’re surrounded on all sides by people. It can also make your walk less enjoyable if there are crowds of people and lots of noise. Find parks and walking trails that are less crowded, or go at a different time of the day/week.
  • Make it social (if you can) – walk with a friend, your family, kids, the dog.
  • Listen to music, audio books, podcasts. Going for a walk by yourself gives you space for some alone time. Listen to something that interests you and relax as you get some exercise.
  • Make walking a part of your regular routine. Go at the same time each day – e.g. before/after work, after lunch.
  • Don’t go out if you’re sick – stay home and look after yourself. This is especially important if you’re experiencing any COVID symptoms such as a fever, cough, sore throat or shortness of breath. Find out more about COVID symptoms on the Australian Government website.
  • Be mindful while you’re walking. Really take time to be in the moment and experience the walk. How do your feet feel as they connect with the ground? What can you smell? How does the wind feel on your face? This is an opportunity to really connect with what you’re doing and savour every moment.
  • Explore new places. Obviously follow the directions of the health officer in your state/territory, but if you’re able to explore new walking trails, parklands and suburbs, do it. As many of us have discovered during lockdown, walking the same paths day after day can become a little tedious. Mixing it up will make your walks more interesting. Comedian and radio host Tony Martin and his partner have spent more than 10 years exploring the streets of Melbourne, with the goal to walk every single street! While your goal doesn’t need to be this challenging, it may inspire you to pull out the old Melways or use your GPS to discover new and interesting places to walk.
  • Take a water bottle – it can be thirsty work! And depending how far you’re walking, consider taking a small backpack for your water bottle and any other supplies you think may need such as snacks, a map, band aids (just in case) and your phone.
  • Track your walking with a pedometer or fitness activity tracker. This’s a great way to see how you’ve progressed over time. And many of the walking apps allow you to challenge others, so if you can’t physically walk together, you can in spirit.
  • Increase the distance and intensity of your walks over time. To see the health benefits from your walking, you need to push yourself to go further and harder.
  • And if you catch the walking bug (that sounds a little gross but you know what I mean 😋), consider joining a walking or bushwalking group when restrictions ease. You’ll meet other people who love walking, explore new places together and get lots of tips and advice to make your walking more enjoyable and challenging.
  • And last but not least…walk with us! At least in spirit 😊 Our Walk in July is happening as we speak. People of all ‘walks’ of life (sorry for that), ages, conditions and locations are walking virtually whenever and wherever they want to raise awareness of musculoskeletal conditions and to raise funds for Musculoskeletal Australia. Join us and together we can make a difference to the lives of those who need it most!

Contact our free national Help Line

If you have questions about things like COVID-19, your musculoskeletal condition, treatment options, telehealthmanaging your pain 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

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


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16/Jul/2020

We’re used to having a certain amount of control and consistency in our lives. Before COVID our lives were fairly predictable and we generally knew what was coming. It made us feel secure and settled.

But at the moment it’s almost impossible to know what’s coming. Things are constantly changing and there’s so much we can’t control because of this new world we find ourselves in.

The problem is that when we feel like we have little or no control, we can start to feel more anxious and stressed. Apart from the significant impact this can have on our mental health, we know our physical health is negatively affected by periods of increased stress and anxiety. Our pain and fatigue becomes more intense, our sleep is affected, as is our concentration and blood pressure. We may also get more frequent headaches and stomach upsets.

So if we can take back some control, we won’t feel so powerless. This can help reduce the impact of stress and anxiety on our health.

But we’re in a pandemic – what can I control?

I’m glad you asked. While there are lots of big picture problems we can’t change, we can focus on the small, personal things that affect ourselves, our family and friends and our community.

Start with rituals and routines

Work – Hands up if your working from home attire is something you couldn’t wear to work even on a casual Friday? Many of us have relaxed into trackies, slippers and other comfy clothes. Unless we’re on a video chat, in which case our top half is more presentable 😁.

But this has the effect of blurring the lines between work and home life; just when we really need that distinction to give us work/life balance. And while I won’t go so far as to suggest we all get dressed in our pre-COVID work clothes (though some of you may do that) making a few simple changes may help solidify the lines between work and leisure.

In a recent article in The Age, Melissa Singer wrote that when she’s working she puts on her work shoes, even if she’s wearing comfortable, loungy clothes. At the end of the day she can kick them off. This is her signal that work is done for the day.

You can do similar things like putting on some perfume/aftershave, lipstick, a favourite work shirt, or putting your work away in a briefcase or work bag at the end of the day. They’re things we associate with work, and when we’ve finished work, we should go through our end of work day routine.

And if you can, put your work out of sight so it’s not in view. Even if that means putting a sheet over it. Create a new work routine that helps you put work aside so you can relax and enjoy your leisure and home time.

Daily routines – It’s important during times of change and uncertainty to have a daily routine that you stick to. It will help you feel more in control of your life and what’s happening at the moment.

Your routine is very specific to you and your life, and will be affected by what you need to do in your day, if you have people depending on you, if you’re working from home, have school work (or need to help others with school work) etc.

It might help to sit down with the members of your household and create a calendar that includes everyone’s commitments and needs. Things to think about when creating your calendar:

  • Get everyone involved. It’s vital that everyone feels that their needs matter and they’re being heard.
  • Include specific time for fun stuff, exercise and connecting with family and friends.
  • Keep your weekends separate – this is really important so that you can get your chores done (sadly the laundry doesn’t stop because of a pandemic) and you have time to do creative stuff, exercise, and get a break from the workday routine.
  • Be very clear on your hours. It’s really easy to lose track of time. If you find this happening, set reminders on your phone to alert you.

Birthdays, weddings, graduations, funerals – These are big events for us all. They make us feel connected with our people. And while there may be some restrictions depending on where you live, it’s important we continue to mark these occasions in whatever way we can. In person, via video or phone. We can send celebratory or condolence cards; we can even go the extra mile and make our own 😊 We can write letters and actually put down on paper how much people mean to us. I can guarantee that this will mean so much to the recipient 💗.

Things are different, but there’s no reason we can’t still connect when it comes to the important occasions in our life. Or just on a random Tuesday 😄

Our health

We need to continue to look after ourselves. We have musculoskeletal conditions, so we need to continue to manage them as best we can. That means staying in touch with your healthcare team, alerting them to any changes or concerns, exercising, getting your regular tests done when they’re due, managing your weight and looking after your mental health.

Many of us have other health conditions as well. So we need to manage those too. Looking after your health is a really tangible thing you can do to feel in control in an upside down world.

The COVID three

This would be the worst band name ever, but it’s stuck in my head from all the ads in the media. Which I guess is the point 😉.

We can control how we react to the pandemic and reduce our risk of becoming infected, or spreading the virus, by following what Deputy Chief Medical Officer Dr Nick Coatsworth calls the COVID 3.

Wash your hands, physically distance yourself from others and consider downloading the COVIDsafe app. Stay home if you’re unwell and get tested. Cough and/or sneeze into your elbow. Consider wearing a mask. Use hand sanitiser when you don’t have access to soap and water. And follow the advice of the chief health officer in your state or territory. Wait, hang on, that’s 10 things 😉.

Oh well, just stay safe people. Stay kind. And look after yourself and others.

Contact our free national Help Line

If you have questions about things like COVID-19, your musculoskeletal condition, treatment options, telehealthmanaging your pain 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

Reference

  • Even behind the curtain of Zoom, the show must go on
    The Age, 9 July 2020

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25/Jun/2020

This strange time we’re living through has forced us to live smaller. SARS-CoV-2 is going to hang around for quite some time, so our way of living will likely remain on the small scale for the foreseeable future.

And as we’ve seen with the spike in active cases in Victoria, restrictions can be eased and they can be tightened again. Trips overseas are out and trips interstate are dependent on state borders being open. Even travelling across our own state may be subject to restrictions if outbreaks continue.

It’s easy to feel a little despondent about the whole situation. It’s been a hard slog with no end in sight.

So it’s important we take some time to sit back and take stock. We’ve adapted to isolation and the massive changes in our world. We’ve been creative and done things that we couldn’t even imagine we would’ve done this time last year. We should give ourselves credit for that and continue to discover the small joys in life.

Like having a jigsaw on the go on the kitchen or coffee table that everyone adds to as they walk past. I can’t tell you how many people have told me they’ve been doing this…and how much satisfaction they get when they complete a tricky 1,000 piece puzzle.

Or discovering the parks, paths and until now unexplored areas in our neighbourhoods. Foot power and pedal power has us discovering many hidden treasures we never knew existed before COVID.

We’ve enjoyed cooking and creating meals together. Discovering an interesting recipe, trying new ingredients, and taking time to sit down together and talk, laugh and have fun. With the change in our routines, and the lack of social/sporting/school/work gatherings, we have a little more time to break away from the mundane meals of the past, at least occasionally. Turn the TV off, put some music on, enjoy the company and the meal.

We’ve hauled the dusty board games out of the back of cupboards and spent hours playing and enjoying time together…unless it’s Monopoly. It always seems to start well, then ends in tears 😁. We’re reading, planting vegie gardens, catching up on new TV shows, enjoying a cup of tea in the garden, doing the crossword together – basically living much more simply.

We’re catching up with friends and family with long phone calls and video chats. I think this’s been one of the best things that has come out of the pandemic. Without the distractions of work, social obligations, kids sports and the busyness of pre-COVID life, we have a bit more time to catch up and really talk. This has been wonderful 😊.

And for those of us with a chronic condition, being able to stay home has allowed us to feel safe from the virus, but has also given us the time to reevaluate how we’re travelling. For example, how’s our pain management? Do we need to tweak something, try something new? Are we looking after our mental health? Should we try some mind-body techniques such as mindfulness or guided imagery? This pandemic has paused the world in some ways, but it’s given us an opportunity to check our health and wellbeing.

This time will pass. It’s going to take a while, but we can adapt. We’ve been doing it for months, and we can continue to do it. And rediscovering the small joys in our world will help us get through.

Contact our free national Help Line

If you have questions about things like COVID-19, your musculoskeletal condition, treatment options, telehealthmanaging your pain 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


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18/Jun/2020

As a species we’re social creatures. We need our tribe – whether it’s a large extended family group and lots of friends, a small intimate group of nearest and dearest, or somewhere in between. We need our connections.

I think that’s one of the hardest things we’ve had to deal with during this pandemic. We’ve been forced to change how we connect with others. We kept away from our people for months, and now that we can gather, we’re told to keep a distance, don’t touch, hug or shake hands. It feels so unnatural.

That’s the insidiousness of this virus. It’s infiltrated our world and affected the very fabric of our connectedness.

I need to make a confession – I’m incredibly sad as I write this blog. My aunt died today. She was a beloved mother, sister, grandmother, aunt and – like me – a crazy cat lady. She’s been unwell for quite some time, and I haven’t been able to see her for months. With isolation and the very real risk of spreading the virus to someone who was already so unwell, it was not a risk we could take.

And so she died, this wonderful, kind, most incredibly well-read woman. Without all of her family around her. And I’m so very sad.

I know I’m not unique in this situation. So many people have died during this pandemic – due to COVID-19 as well as the many other reasons people leave our world every single day. But sitting at home on a cold Sunday afternoon, I can’t help but reflect on how terribly sad this whole situation is.

We’ve missed, and will continue to miss, our celebrations and milestones. Weddings have been postponed. Babies have been born with far less fanfare than would normally happen. Special birthdays have been and gone without the usual fuss. Students have finished courses, aced exams or have mastered a difficult skill without the jubilant gathering of family and friends to celebrate. And funerals have occurred with only a small number of mourners allowed to attend in person.

And it’s not only the milestones and celebrations we’re missing. It’s the small events, the little encounters that go to the very heart of who we are. The big events are important, but the small things, the everyday incidental stuff with workmates, neighbours, friends, family – they’re the things that make our lives rich.

So we need to find ways to ensure our milestones, gatherings, phone calls, video chats and every day encounters carry as much joy, love, sadness, real emotion and connection as they possibly can.

Celebrate and bask in the little things. Share your day – the highs and lows with your partner/kids/closest friend – and really listen as they do the same. Take time to sit and reflect on what’s been happening in your life and those close to you. Even though it may feel like life is moving slowly at the moment, it’s moving quickly – can you believe it’s almost the end of June? – and so much can happen in a day, a week, a month. Don’t let these moments pass you by.

Tell those close to you how much they mean to you. Extend that support and kindness beyond your own bubble to those you encounter at the supermarket, when you’re driving, talking with your child’s teacher, or when you’re in a work meeting. We’re all dealing with all kinds of stuff – big and small – so let’s discard the petty annoyances and frustrations.

We’re still some way from finding a vaccine or treatment for this virus. It’s vital we continue to support and care for each other in this new normal we live in.

Life is short, and although it’s changed so dramatically, we have so much to be thankful for.

Contact our free national Help Line

If you have questions about things like COVID-19, your musculoskeletal condition, treatment options, telehealthmanaging your pain 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.

Crisis support

If this article has raised some issues with you or you feel like you need help during this stressful time, there’s help available. Contact Lifeline Australia on 13 11 14 for 24 hour crisis support and suicide prevention. https://www.lifeline.org.au/about-lifeline/contact-us

More to explore

It’s okay to feel sad
Better Health Channel

Photo by Hello I’m Nik 🎞 on Unsplash


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13/May/2020

For most of the country it’s starting to get really chilly. And if this was a normal year, that’d be fine. Just slip on the comfy tracky dacks, jumper, thick socks…oh wait. That’s my COVID-19 working from home outfit 😂.

But seriously, it is getting quite cold. And because of iso, we’re all staying at home most of the time trying to keep warm. So how do we do this without getting an energy bill shock in the process ?😲

And although we may not be spending as much on going out, or petrol, we are paying more on other things to keep us occupied at home, or equipment and furniture to make working/schooling from home easier. All of this at a time when we’re having to make do with less work hours (or no work at all) so less income. It’s scary.

But it is getting cold and we need to stay warm. People with musculoskeletal conditions like fibromyalgia, lupus, osteoarthritis, rheumatoid arthritis and back pain as well as people with Raynauds’s phenomenon, may feel the cold more keenly with increased joint and muscle pain, or lack of blood circulation to the extremities.

So what can we do to keep warm, but also keep the costs down as much as possible?

Dress for success. Let’s start with the basics. We need to dress for the temperature and wear layers of clothing. So put on the warm tracksuit pants and jumper, embrace your inner Wiggle and wear a skivvy, pull on your thick socks and tights. We need to do this when we’re indoors, and add more layers when we go outside – including hat, gloves and a scarf.

Stop up any drafts. Cover the bottom of your door with a door snake or add some door seals. Pull your curtains and blinds over the windows at night and during really miserable days to keep the warmth inside.

Turn down the temperature. While it’s tempting to crank the heat up, the most efficient temperature to set your heater to (if you can set the temp) is 18-20 degrees. While that may not sound all that warm, we’re often outside during the warmer months wearing short sleeves when the temp is 18-20 degrees. It’s just a matter of perspective.

Let the sun shine in. Open your curtains and blinds on sunny days to let the sun shine on your windows. Even if there’s a chilly wind, the sun will bring some wonderful warmth to your house. Don’t forget to close the blinds and curtains when the sun goes down

Cosy up. Snuggle up on the couch with your partner, kids, pets. And don’t forget the warm blanket or doona. Share your body heat and just enjoy being together.

Turn it off at night. You sleep better when your body has a chance to cool down a little, so turn the heater off at night. It’s also safer to sleep with the heater off. You can use a good old fashioned hot water bottle or an electric blanket to take the chill of your bed. Just don’t forget to turn your electric blanket off before you go to sleep.

Get active. Go for a brisk walk outdoors – wearing appropriate clothing – and you’ll soon warm up in no time. When you’re at home, exercise indoors using an online program, a DVD or an app. Play with the kids. Clean the house. Do anything that gets you moving and you’ll feel warmer than you would if you sit in one place for hours on end. However if you’re having a flare or you experiencing a lot of pain, be as active as you can within your limits. And use your heat packs to help relieve muscular pain.

Shorten your shower, if you can. Many of us use our shower to warm up sore joints and muscles so we can get moving. However hot water uses a lot of energy, and even a few minutes extra will add to your bill. If you’re able to, shorten the amount of time you spend in the shower, even if it’s just a little.

Move clotheshorses and other obstructions away from the heater. Apart from being a potential fire hazard, anything that blocks a heater will prevent the warm air from flowing uninterrupted. So move them away from the heat source. And to stay safe, fire authorities say you should keep clothing one metre from your heater.

Use heat packs and hot water bottles. If you’re feeling stiff and sore, heat packs or hot water bottles can help get you up and about and provide temporary pain relief. Always follow the instructions when using them including: don’t overheat them, don’t smother them under blankets or clothes, and let them cool down between use. It‘s also important to let your skin temperature return to normal before using them again. Finally it’s very easy to burn yourself using heat packs and hot water bottles, so don’t place them directly onto your skin and check their temperature before use to make sure they’re not too hot.

If you’re working from home and/or home schooling Energy.gov.au has some simple tips to reduce your energy usage.

Billing and payment help. If you’re struggling to pay your energy bills, Energy.gov.au also has some information to help you, including information about the Australian Energy Regulator’s expectations of energy companies to protect householders and small business customers during the COVID-19 pandemic.

Insulate. If your house isn’t adequately insulated, this is something you can do for long term benefit. Obviously there is a substantial upfront outlay, but it may be an option for some households.

More to explore


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13/May/2020

Thanks to one of our MSK Kids parents who has written this blog for us. They have chosen to remain anonymous. 

When our world changed rapidly at the end of March due to COVID-19 social distancing regulations and remote learning, I was amazed that my child wasn’t freaking out about all the changes taking place. I put it down to her wonderful teachers and the fact that she has dealt with a major event in her life already, a chronic health condition and immunosuppressive treatment. Here are some of the ways my child has had the dress rehearsal to COVID-19, and so have we as parents.

Experienced at social distancing

When you have an immune suppressed child you have already had to cancel play dates, sleepovers and extra-curricular activities. Your child has already stopped sport at some stage, and has probably missed important days at school or with friends. You have already been fearful of every cough and sneeze in the classroom and you know the times of the year when chicken pox cases increase.

We’ve been using hand sanitiser already

Ask any parent who has spent time with a child in hospital, and chances are they know the smell of Microshield® very well (the brand of hand sanitiser in most Australian hospitals). We’ve been used to having good hand washing habits and know the importance of alcohol-based agents to clean hands. You probably already had a decent amount of hand sanitizer at home before COVID-19, as well as alcohol-based wipes (especially if you have to administer subcutaneous injections).

We know and appreciate our healthcare workers

It didn’t take this pandemic for us to appreciate our wonderful healthcare workers. We’ve known this for years through our regular interactions with doctors, nurses and allied health workers. Hopefully everyone else now recognises the importance of good health in our lives and our amazing healthcare workers.


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22/Apr/2020

Feeling overwhelmed, exhausted, stressed and frustrated by 2020? You’re not alone! It’s been a bumpy ride so far. Filled with uncertainty, new pressures, lots of unknowns and a lack of control, many of us are feeling anxious, upset and vulnerable. When you have a musculoskeletal condition and live with regular pain and fatigue, the urge to retreat to your warm, cosy bed and pull the covers over your head can be very tempting.

But you’re strong – you’re a mighty warrior living with a chronic condition/s 🙂. You can take control of the situation and do something proactive by examining your self-care plan. Ask yourself – “is my pre-COVID self-care plan realistic now? Or does it need updating in light of the changes to my world?”

What is self-care

Self-care involves the things you deliberately do to take care of your physical, mental and emotional health and wellbeing. It’s the things you plan for (e.g. water exercise classes, visiting your specialist) and you make time for (e.g. mindfulness, taking your dog for a walk, talking with a friend).

You often see articles about self-care with pictures of day spas, yoga retreats and people exercising on the beach at sunset. All wonderful things to do to take care of your health – but when you live with a chronic condition, and you live with pain and sometimes crippling exhaustion, life’s not that glamorous.

So to create a self-care plan for yourself that’s realistic and achievable during isolation, throw those ideas out the window and let’s get real. Start by recognising and appreciating the things that you can do right now.

Some mornings it’s all you can do to get out of bed, let alone shower. So the very basics of self-care involve good quality sleep, a nutritious diet, exercise, looking after your mental health and keeping yourself and your home clean. If you have family, then you have that added responsibility as well, especially at the moment if you’re home schooling while juggling work.

So wow – that’s already a lot! So let’s break it down into bite-size chunks

Get some sleep

Easier said than done I hear you say. But getting good quality sleep is crucial for our everyday functioning. If it’s an issue for you, especially at the moment, part of your 2020 self-care plan may be to look at ways you can improve your sleep quality and quantity. We have resources to help you – including nurses you can speak to on our Help Line (see details at bottom) and info on our website. Or if it’s a problem you feel you need extra help with, talk with your doctor (in person or via a telehealth consultation) to get professional help.

Eat a healthy, nutritious diet

While it’s tempting when you’re feeling crappy to eat foods you think of as comforting (e.g chocolate, cheese, ice cream, biscuits, alcohol) you need to enjoy them in moderation. While they may make you happy for a while, it’s only temporary. Too much of a good thing can lead to weight gain and other health issues. Eating a variety of healthy foods, in a range of colours (eat the rainbow) will make you feel better overall and will give you more energy. And on the days you’re feeling great, prepare some healthy meals you can pop in the freezer for the days you’re feeling lousy.

Stay active

Exercise is so important when you have a chronic condition, but when you can no longer access your warm water exercise class or your tai chi group, finding a new exercise program can be daunting. If you’re looking online, it can sometimes be hard to judge if the exercise will help or hinder you. We’ve created some information about exercising during this time – including some tips about how you can stay active, as well as how to judge whether an online video or app is right for you. If you need some expert help and guidance, talk with your doctor about seeing an exercise physiologist, a physiotherapist or a sports and exercise physician. You can access them via a telehealth consultation or visit them in person.

Take care of your mental health

It’s really easy when you’re constantly surrounded by virus talk to become overwhelmed. Especially if you’re worried about your health, family, work and finances. And when you’re stressed and not looking after yourself properly, it can affect all aspects of your life including your family (and many of us are living in tight quarters at the moment), your ability to focus on work properly, sleep well, eat well…and so it becomes a vicious cycle.

The good news is there are lots of things you can do to look after your mental health during this time (read our blog for tips and strategies) including getting professional help if you need it. Again you can access the help you need in person or via a telehealth consultation. Talk with your doctor if you want more information about getting professional help.

But a really simple thing you can do immediately is to limit your exposure to all things COVID – pick a time when you’ll catch up on what’s happening – for example the evening news or morning bulletin – and then turn it off and tune it out.

Cleaning – plan, prioritise and pace

Cleaning – yourself, your kids, your home can be an enormous challenge. Hands up if there are days you feel like you need a nap after having a shower in the morning? It happens to most of us living with chronic pain at one time or another. For some more frequently than others. But the best thing you can do is to plan, prioritise and pace yourself.

Even before you get out of bed, while you’re lying in your cocoon, plan what you would like to do during the day. Maybe have a notepad and pen beside your bed, or use a note app on your phone and write it all down. OK, seeing it in one place, you can see that it’s a lot.

So now to the second P – prioritise. What are the things you really need to do? Do you really need to wash your hair today, or can you use the dry shampoo? Do you really need to vacuum the entire house, or just the living area? Do you really need to do 15,000 steps today, or do you need to take it down a notch. You know how you’re feeling on any given day – so plan, then prioritise.

Which then brings us to the 3rd P – pacing. Whatever you’re doing – cleaning, exercising, cooking, working, gardening, playing with the kids – pace yourself. It’s not a race – so be generous with your time, build in space for rest breaks.

And this brings us to the 4th P – peeing…after lying in bed thinking about all of this, you now need to rush to the loo 🤣

And finally, when it comes to cleaning – don’t forget hand washing. We need to do it regularly and thoroughly. We also need to be careful how we cough, sneeze and blow our noses. And avoid touching our face. Check out our hygiene 101 blog for more info.

Make time for the things you enjoy

When you’ve given the basics of your self-care plan some TLC and revised it for the current world, now take some time to consider other aspects of self-care. You may not have the time, energy or inclination to do these sorts of things most days, but schedule time to do the things that make you really happy, or relaxed, or pampered at least once a week – like a bubble bath, taking an hour to curl up with a good book, having a moment of peace and quiet in your garden to relax, doing a jigsaw puzzle, video chat with your bestie. We all need these moments to help us recharge, especially when life is so crazy and unsettled.

Contact our free national Help Line

Our nurses are available weekdays between 9am-5pm to take your calls (1800 263 265), emails (helpline@msk.org.au) or messages via Messenger. So if you have questions about things like COVID-19, your musculoskeletal condition, treatment options, telehealthmanaging your pain or accessing services – contact them today.

More to explore


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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 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.




Musculoskeletal Australia (or MSK) 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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