I know, I know…we talk about self-care A LOT. But understanding and practising self-care is such an important tool for living your best life and getting the best health outcomes when you have a chronic condition. That’s why we talk about it so much.
Based on the findings of our 2020 national consumer survey, we know people with musculoskeletal conditions are practising self-care by exercising, eating healthfully, appropriately using medications, working with their healthcare team, using mind-body techniques and seeking peer support.
But they also told us they needed support to do this.
So what is self-care?
Self-care is vital and covers all aspects of our health and wellbeing. Things like exercise, visiting your specialist, taking your medication, mindfulness, learning about your condition/s, talking with a friend and even relaxing in a bubble bath; are all part of self-care
To understand the breadth of self-care, and how you can incorporate it into your life in a meaningful way, the International Self-Care Foundation (ISF) has developed a framework for self-care around seven ‘pillars’ or ‘domains’.
Let’s explore each of these.
Pillar 1. Knowledge and health literacy
Knowledge, as the saying goes, is power – so understanding your body, how it works, how it’s affected by your musculoskeletal condition/s, as well as any other health condition you have – gives you the ability to make informed decisions and play an active role in the management of your healthcare.
The Australian Commission on Safety and Quality in Health Care defines health literacy as the way we “understand information about health and health care, and how we apply that information to our lives, use it to make decisions and act on it”.
Together, health literacy and knowledge give us the tools we need to be empowered when it comes to our healthcare. By understanding our body and our health, we can discuss our options with our health professionals, we can critically evaluate information from a range of sources, make adjustments to our lifestyle and behaviours, understand risk factors and the appropriate use of treatments and tests.
In fact, research shows that people who have high levels of knowledge and health literacy have much better health outcomes.
If you want to know more about your health and musculoskeletal condition/s, or you need help to improve your health literacy, there are lots of people who can help you.
And don’t be afraid to ask questions. That’s how we all learn.
Pillar 2. Mental wellbeing, self-awareness and agency
Incorporating things you enjoy and that make you feel good into your daily/weekly routine – such as mindfulness, exercise, alone time, relaxation, massage, and staying connected with family and friends – is a simple thing you can do to look after your mental wellbeing and increase your resilience.
Self-awareness involves taking the knowledge you have about your condition and health in general, and applying it to your specific circumstances. For example, if you’re having problems sleeping, and you know exercise can help with that, ensure you’re getting enough exercise each day. Or if you’re carrying more weight than you’d like, and this is causing increased knee pain, as well as issues with your self-esteem, talk with your doctor about safe ways you can lose weight. Or if you have rheumatoid arthritis and a family history of osteoporosis, talk with your doctor about how you can look after your bone health.
Agency is the ability and intention to act on your knowledge and self-awareness.
Pillar 3. Physical activity
OK, so this one’s fairly self-explanatory since we talk about the importance of exercise and being physically active all the time 😊. Regular exercise helps us manage our musculoskeletal condition/s, pain, sleep, mood, weight, bone health – and that’s just the tip of the iceberg. It keeps us moving, improves our posture and balance, helps us stay connected and helps prevent (or manage) other health conditions such as diabetes and heart disease.
Being overweight or obese increases the load on joints, causing increased pain and joint damage, especially on weight-bearing joints like hips, knees, ankles and feet. The amount of overall fat you carry can contribute to low but persistent levels of inflammation across your entire body, including the joints affected by your musculoskeletal condition, increasing the inflammation in these already painful, inflamed joints.
Being overweight or obese can also increase your risk of heart disease, diabetes, some forms of cancer, poor sleep and depression.
Being underweight also causes health issues. It can affect your immune system (meaning you’re more at risk of getting sick or an infection) and you may feel more tired than usual. Feeling tired and run down will affect your ability to be active, and do the things you want to do.
If you need help to eat more healthfully or manage your weight, talk with your doctor or dietitian.
Pillar 5. Risk avoidance or mitigation
Taking responsibility for our actions and doing all we can to reduce or avoid actions and behaviours that increase our risk of injury or death, is good for our health.
This includes things such as driving carefully and wearing a seatbelt, drinking alcohol in moderation, wearing a helmet when riding a bike, getting your vaccinations, protecting yourself from the sun, quitting smoking and practising safe sex.
It also includes seeing your doctor and healthcare team regularly so that you can stay on top of any changes to your musculoskeletal condition/s.
Pillar 6. Good hygiene
Many people living with a musculoskeletal condition/s are more susceptible to bugs, germs and other nasties in the environment than other people. Their immune system is weakened due to their health condition and/or the medications they’re required to take. Practising good hygiene is a simple thing you can do to reduce the risk of getting sick or developing infections.
Good hygiene includes things such as regular and thorough hand washing, coughing/sneezing into your elbow, appropriate and safe preparation and storage of food, cleaning your teeth regularly, staying home when sick, and having a clean home/work environment.
They all help us maintain good health and avoid spreading disease.
ISF calls these self-care products and services the ‘tools’ of self‐care, as they support health awareness and healthy practices.
These tools include medications (both prescription and over-the-counter), complementary therapies, monitoring equipment (e.g. blood pressure and blood glucose machines), aids and equipment (e.g. TENS machine, heat or cold pack, walking stick), wellness services (e.g. exercise classes, weight loss groups), and health services (e.g. smoking cessation programmes, physiotherapy, massage therapy).
ISF also states that the use of these tools should be ‘rational and responsible’. That means only using products and services proven to be safe and effective.
So that’s it – the seven pillars of self-care. They provide a convenient, easy-to-understand description of self-care practises we can use to manage our health and musculoskeletal conditions.
“An empty lantern provides no light. Self-care is the fuel that allows your light to shine brightly.” – Unknown
Contact our free national Help Line
If you have questions about managing your pain, your musculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (firstname.lastname@example.org) or via Messenger.
More to explore
- 45 simple self-care practices for a healthy mind, body, and soul
- Developing a self-care plan
This information was developed for mental health professionals, however there are a lot of useful resources that are helpful for anyone wanting to learn more about self-care.
- Does your self-care plan need some TLC?
- Self-Care Starter Kit ℠
University at Buffalo, School of Social Work
This information was developed for students studying social work, and professionals working in the field, however there are a lot of useful resources that are suitable for anyone wanting to learn more about self-care.
- Targeted texts and peer support: how smarter health care can cut costs and help Australians with chronic conditions
The Conversation, 7 April 2021
- The seven pillars of self-care
International Self-Care Foundation
- How to make a self-care checklist that actually works for you