pain relief - Musculoskeletal Australia (MSK)

23/Mar/2023

Chronic (or persistent) pain is a common and complex problem affecting 1 in 5 Australians aged 45 and over.(1)

Dealing with chronic pain can be challenging. But there are many things you can do and resources available to help you manage. The first step starts with seeing your doctor.

Here are five reasons you should see your doctor about your pain.

1. You want to take control

Talk with your doctor about pain management programs if you want to learn about managing your pain more effectively. These programs are available in person and online.

Pain management programs aim to reduce the impact that pain has on your life. They treat you as a whole person and don’t focus solely on your pain. That means they address everything from exercise to mood, stress, goal setting, sleep, managing your activities, returning to work, and more.

By attending a pain management program, you’ll learn from doctors, physiotherapists, occupational therapists, nurses, and psychologists. They’ll provide information, advice and support to help you take control of your pain.

Talk with your doctor about whether a pain management program would be helpful.

2. You’re not coping with your pain

It’s important to talk with your doctor if you feel like you’re not coping, especially if:

you’re taking more of your medicines than prescribed
you’re mixing your medicines with other drugs, including alcohol
you’re drinking excessive amounts of alcohol
you’re having problems sleeping due to pain
you’ve been feeling very low for more than a few weeks
you’ve been missing work because of pain
you’re more worried, frustrated and irritable than usual.

Your doctor understands that living with pain is difficult. They can work with you to find the right pathway to help. They can also refer you to other health professionals, including physical and/or mental health specialists.

3. You’re struggling at work

If you’re not coping with your work responsibilities or just getting to and from work has become difficult because of your pain, discuss this with your doctor.

Evidence shows that working improves general health and wellbeing for most people and reduces psychological distress.

That’s why finding ways to stay at work, even with chronic pain, is important. Your doctor can give you information and support to do this. They can also refer you to other healthcare professionals – e.g. physiotherapists, occupational therapists and specialist doctors (occupational physicians) – to help you stay at work.

And check out our resource WorkWise for info and tips to help you at work.

4. You’ve decided to stop taking your regular medicine for pain

You should talk openly with your doctor if you’re considering stopping any medicines. Some may need to be reduced gradually to avoid potential side effects. Your doctor will advise you on this.

5. You’ve noticed significant changes to your symptoms

It’s also important to be aware of other health changes that may occur. They can appear for various reasons, many unrelated to your pain.

However, if you’ve been experiencing any of the following symptoms, talk with your doctor:

a sudden increase in the intensity of your pain
sudden loss of muscle power in your legs or arms
sudden change in your ability to empty or control your bladder or bowel
a lack of sensation anywhere in your body
sudden onset of pins and needles or numbness in either hands or feet
sudden onset of poor balance or a lack of coordination
unexplained and ongoing loss of weight
sweats at night time
moderate or severe pain at night or at rest
new pain in your abdomen, chest or head which doesn’t go away.

These ‘red flags’ tell your doctor that something has changed. Changes in pain and other signs and symptoms are treated with caution. Your doctor will investigate potential causes to understand what’s happening and how/if to treat it.

Contact our free national Help Line

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

More to explore

Managing your pain: An A-Z guide
Musculoskeletal Australia
Pain programs
Pain Australia
WorkWise: Working with a musculoskeletal condition
Musculoskeletal Australia

Reference

(1) Chronic pain in Australia, Australian Institute of Health and Welfare, 2020.

Lisa Bywaters

13/Oct/2022

Tips to help you sweep away winter

Spring is such a wonderful time of year 😊🌼. The mornings are becoming lighter, the weather’s improving, and the smell of spring blossoms is in the air. So take a moment to breathe it in – you’ll definitely feel a lift in your mood (unless you have allergies – sorry about that 🤧).

It’s also the perfect time to do a bit of spring cleaning; of your home, office, garden or garage. Especially if, like me, you open the blinds on a sunny day and the sunlight highlights every dust bunny, dirty surface, and pet hair tumbleweed 😮.

But cleaning and reorganising can take a toll when you live with a musculoskeletal condition, chronic pain, and fatigue. So we’ve got some tips to help you clean without overdoing it.

Planning, prioritising and pacing

First, make a plan. You can’t do everything at once. So write down all of the things you want to do.

Now prioritise the jobs. What’s most important? And when you consider this, remember your home doesn’t need to be a glossy magazine or Pinterest version of ‘perfect’. That takes a lot of styling, filters, and constant effort. It just needs to be your version of ‘perfect’ – comfortable and cosy for you and whoever you live with.

And finally, pacing. Take your time when you tackle your cleaning. Break it into smaller tasks. For example, don’t try to organise and clean your entire bedroom cupboard in one go. Go small. Deal with your shoes one day; the next day, you can focus on the things stored on shelves, and so on. Make it achievable and realistic for you and how you’re feeling.

Take breaks

We’re often tempted to get as much done as possible while we’re feeling good or motivated. But you need to take breaks so that you don’t overdo it. Otherwise, before you know it, your back’s sore, you can’t move your neck, and exhaustion hits you like a sledgehammer.

Set an alert on your phone to prevent this from happening. Give yourself a specific time to work and take a break when the alert chimes. Do some stretches, drink water, go outside for some air and vitamin D, or have a healthy snack if you’re hungry.

And if you find yourself getting tired, or starting to ache before the alert goes off, listen to your body readjust your timing, and take an earlier break.

Taking regular breaks, rather than pushing through, will leave you feeling much better at the end of your cleaning session.

Get the right tools for the jobs

Lightweight brooms, mops and vacuums make life much easier, especially if you have stairs or a large space to clean. Upright or robotic vacuums can be helpful as you don’t need to bend over a lot, especially when compared with barrel vacs. Just be aware of where the robots are so you don’t trip over them 😐!

Use an upright dustpan to sweep up crumbs, fluff and other debris from the floor. They require minimal bending, which is great if you have a sore back or get dizzy when you bend over.

Long-handled dusters can help you reach high places, especially if stretching or reaching your arms above your head is painful. If you don’t have one, you can attach your duster to a piece of dowel or a ruler to give you the extra length. Or even better, get someone else to do the dusting!

And don’t forget to use your reacher, grabber or other pick-up tools if you have one. They’re not just handy for retrieving something you’ve dropped but also for cleaning. You can pick up stray toys, socks and other items from the floor and retrieve light objects from high shelves.

Choose your battles

If you need to vacuum but aren’t up to doing your entire home, don’t. Just do the high-traffic areas. Or a high-traffic area. If your bathroom needs cleaning, do the high-use areas. Your shower screen doesn’t need to sparkle, but you do need clean towels and a clean sink.

Let the cleaning products do the hard work

Have you ever read the instructions on your cleaning products? Or do you just spray and wipe away? I’m definitely guilty of that! But many cleaning products need time to work on the grunge and grime. Then you can wipe it and the dirt away with far less effort. It’s also good to know that you don’t need separate multipurpose, kitchen and bathroom sprays. Choice has tested many of these products and found that they basically work the same. So you can save your money and cupboard space and just buy one.

Beware of dust and toxic smells

Many people with musculoskeletal and other chronic conditions are sensitive to chemicals, strong smells and/or dust. Some alternatives to the usual cleaning products include bi-carb soda, vinegar, tea tree oil, lemon juice and water. Many websites provide details for making your own cleaning products. There’s also a large range of more natural and plant-based cleaning products you can buy online and from the supermarket.

As far as dust goes, dusters often just move it from your surfaces to the air around you. Use a slightly damp cloth over surfaces to remove dust, and rinse it frequently. Or use an electrostatic duster that attracts and holds onto the dust.

Recycle old socks

I’ve recently discovered that old socks are perfect for many cleaning jobs around the house. You can put one on your hand and wipe down furniture, clean skirting boards, shutters, blinds, ceiling fans and even your indoor plants. When you’ve finished, you can remove the sock from your hand by pulling it off inside-out, and the dust and grime stay off your hand.

You can also put some potpourri or lavender into a sock, tie or sew the end shut, and stick it in the back of your closet, drawers, and other closed-up spaces you want to freshen up. 😊🌸🌻🌼🌷

Use your dishwasher for more than dishes

Did you know you can clean plastic toys, thongs, metal keys, exhaust covers, scrubbing brushes, and even dog toys in your dishwasher? Check out this article: Can you wash it in the dishwasher? The big list of things you can and can’t wash in the dishwasher from Choice for more info.

Consider reorganising your pantry, laundry or kitchen

These are the areas we use a lot. And they often have heavy things we use regularly – e.g. packets of rice, canned goods, pots and pans, detergents and cleaning products. Put these heavy items at waist level (if you have the space) so you aren’t constantly bending or stretching to access them. Check out Pinterest for ideas and inspo.

Get some wheels

A basket of wet washing or a bucket full of water can be really heavy. Instead, use a laundry trolley or a mop bucket with wheels.

Repackage it

We often buy cleaning products in bulk as it tends to be cheaper. But that can end up being several kilos or litres. So when you buy a big box or bottle of cleaning products, put a quantity into smaller, easier-to-use containers. You can top them up when you need to. And make sure you label the new containers clearly.

Alternate your cleaning activities

If you’ve spent some time doing physically tiring cleaning, take a break and do something more passive, like sitting at your desk and cleaning out your email inbox or reviewing receipts for your tax return. Or take a break and read a book or do some guided imagery. Then when/if you feel up to more physical work, you can go back to it. The important thing is you’ve given your body a chance to rest.

Get the family involved

This is obvious, but often such a drama that many of us just end up doing the chores ourselves 😑. But that’s not sustainable. Also, as everyone contributes to the mess, everyone needs to contribute to the cleaning. Read ‘How to divide chores around the home and get kids involved’ from RACV for some tips.

De-clutter

When we have a build-up of clutter and everyday things invading our space, they can become a trip hazard. Here are some ways to tackle the mess.

Make a plan and start small.
Organise the clutter by putting ‘like’ things together. For example, in your linen cupboard, put all your towels together in one group, bedsheets in another etc.
Decide what you want to keep and what’s just taking up valuable space. Then you need to decide what to do with the things you no longer want. So donate, give away, sell, and repurpose what you can. Or if it’s damaged/worn out/soiled/beyond repair, recycle or throw it away.

Hire someone

This isn’t an option for everyone or for every time, but there might be occasions you decide it’s worth the cost. Consider hiring a local handyperson/business to help with your lawns/gardening or cleaning your carpets, curtains or blinds.

Distract yourself with music, podcasts and audiobooks

This can make the cleaning more enjoyable. Just be mindful of the passing time, so you don’t get distracted and overdo things 😉.

Give your medicine cabinet a spring clean too

Get rid of out-of-date or unnecessary items. But don’t throw medications in the bin – take them to your local pharmacy for disposal.

Things don’t have to be perfect…

So give yourself a break. As a clean freak, I constantly struggle with this. But listening to your body and doing things that are realistic for you is more important than some idea of perfection that’s unsustainable (or unattainable). Accept that and just enjoy being in your home 😊.

Call our Help Line

More to explore

15 cleaning games that make even the most boring chores fun
Mumtastic
20 helpful tips for cleaning and organising when you’re chronically ill
Fed Up with Fatigue
26 ‘hacks’ that can make cleaning easier if you have a chronic illness
The Mighty
Day by day: Cleaning with a chronic illness
Waking Up Amy
How to get rid of pet hair at home: Handy tips on how to keep the hairy onslaught to a minimum.
Choice
Spring clean checklist: Your room-by-room checklist for preparing your home for the warmer months
Choice

Lisa Bywaters

31/Aug/2022

Always laugh when you can. It is cheap medicine. – Lord Byron

I think there’s a reason we respond so positively to the memes, social media posts and jokes that poke fun at pain, chronic illness and the trials and tribulations that come from living with both.

Having a foggy brain isn’t particularly funny, being unable to sleep isn’t a joke, and pain – wow, that’s probably the un-funniest thing you can think of 😣. But we all tend to laugh at and share the well-crafted meme or post that pokes fun at these things because we identify with the truth behind them. And with the best ones, you can tell it’s been created by someone who knows what it’s like to live with pain and illness. You recognise a fellow traveller.

Laughter and humour are such powerful forces. Just think about the last time you had one of those huge, spontaneous belly laughs with family or friends. Something was said, a joke was told, or you all saw something ridiculous. You snort, giggle, and guffaw. Your eyes water, you gasp for breath, and your belly starts to hurt. When you look at each other, you laugh some more. When you finally do stop laughing, you feel euphoric. Everything seems better, and you feel happier 😊.

However, when you’re in the grips of pain, laughing is probably the last thing you feel like doing. But laughter can actually help you deal with your pain better. A good joke, a funny movie, or just seeing something silly can distract you from your pain and make you feel better, at least for a while.
Laughter also causes your brain to release some feel-good chemicals that boost your mood and make you feel more optimistic. They include endorphins, serotonin and dopamine. Endorphins are your body’s natural pain reliever; releasing them into the body temporarily reduces your feelings of pain. Serotonin produces feelings of calmness and happiness. And dopamine is part of your brain’s reward system and gives you a sense of pleasure. It also helps reduce feelings of anxiety.

Other health benefits of a good giggle

As well as helping you cope with your pain and the stress of living with chronic health issues, laughter has many other health benefits. Laughing regularly:

Is good for your lungs. It increases the amount of oxygen you breathe in, and if you do it often enough, it increases lung capacity by promoting deep breathing.
Is good for your heart and improves blood pressure and circulation.
Lifts your mood and provides relief from stress and anxiety.
Is exercise! That’s why it’s often called ‘internal jogging’. 🏃🏃
Decreases muscle tension.
Helps you relax.
Brings you closer to the people you’re laughing with.
May improve immune function.
Helps manage depression.
Improves sleep quality.
Is free! 😊

LOL ideas

To bring on the laughs, giggles, chortles, snickers, cackles and guffaws, give these ideas a go:

Watch/stream a funny movie or sitcom – check out these lists from Flickchart and Rolling Stone for their top picks.
Listen to a funny podcast – this list from Time Out will get you started if you need ideas.
Run through a sprinkler on a hot day.
Talk with a friend and reminisce about a funny experience you had together.
Watch cat / dog / panda videos (you’re welcome!). 😹
Grab the kids, friends, partner or housemates and play. Anything! … Keep a balloon off the floor. Throw a frisbee. Charades. Pub quizzes. Truth or dare. Never have I ever. The floor is lava…
Have a pillow fight.
Think about the funniest joke you ever heard or your best (worst) dad jokes.
Jump on a trampoline.
Take silly selfies and send them to your bestie.
Grab a microphone (or a hairbrush) and sing out loud!
Join a laughter club. Simply google ‘laughter clubs’ for your state or territory.

Laughter serves as a blocking agent. Like a bulletproof vest, it may help protect you against the ravages of negative emotions that can assault you in disease. – Norman Cousins

Sadly it’s not all fun and games

It’s important to remember that laughter and humour are temporary distractions from pain. They’re great, and we should definitely cram as much into our day as possible. Just for the sheer joy of it 🤡.

But when you have a chronic illness and persistent pain, a balanced treatment approach should include self-care, appropriate medications and medical care, a healthy lifestyle, exercise, mindfulness and, yes, laughter.

Laughter may not be the best medicine (as the old saying goes), but it’s pretty close to perfect.

So, make sure you take a dose (or better yet – several!) every day!

A good laugh heals a lot of hurts. – Madeleine L’Engle

Contact our free national Help Line

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

More to explore

How laughter works
HowStuffWorks
How laughter brings us together
The Greater Good Science Center at the University of California, Berkeley
How to use laughter to lift your mood
Happiful
Humor in psychology: Coping and laughing your woes away
PositivePsychology.com
Laughing is good for your mind and your body – here’s what the research shows
The Conversation
Laughter
Psychology Today
Laughter has serious benefits
Michigan State University
Laughter is the best medicine
Help.Guide.org
Mayo Mindfulness: Laughter for stress relief is no joke
Mayo Clinic
The health benefits of humor and laughter
Verywell Mind
The health benefits of laughter
Verywell Mind
Ways that humor can heal
PsychCentral

Photo by MI PHAM on Unsplash

Lisa Bywaters

10/Aug/2022

Creams, sprays, liniments, ointments, patches, rubs & gels

If you open most medicine cabinets or bathroom cupboards, you’ll more than likely find a tube or jar of a pain-relieving rub. With varying degrees of smelliness!!😱

Many of us turn to these products when we wake up with a stiff neck or overdo it in the garden. The soothing ointments, creams, sprays, liniments, patches, rubs and gels that we apply directly to our skin (topically).

But what are they? How do they work? Are they effective? And are they safe?

First, there’s a vast array of topical products available in many forms and using different ingredients. Many are available to buy over-the-counter from your chemist or supermarket. However, some require a prescription.

Let’s look at some of the more common varieties.

Counterirritants

These products use ingredients such as menthol, methyl salicylate, eucalyptus oil and camphor. They’re called counterirritants because they create a burning, cooling or ‘tingling’ sensation in the area where they’re applied that distracts you from your pain.

Medicated products

Many topical products contain non-steroidal anti-inflammatory drugs (or NSAIDs) such as ibuprofen, diclofenac or piroxicam. NSAIDs block the action of specific enzymes (cyclooxygenase or COX) that are involved in inflammation.

Topical NSAIDs may be an option for you if you can’t take oral NSAIDs due to other health issues (e.g. high blood pressure) or the risk of complications (e.g. stomach problems), as less medication is absorbed into the bloodstream.

If you’re using a topical NSAID, you should avoid taking NSAIDs orally (pills or tablets) unless you’ve discussed this with your doctor. Although the amount of medicine that enters your body through the skin is less than when taking them orally, there’s still the risk of getting too much when using both forms.

Corticosteroids, or steroids, simulate the naturally occurring hormone cortisol. One of the many functions of cortisol is to suppress or reduce inflammation. Steroid creams come in varying strengths. They rarely have serious side effects if used correctly, so it’s essential that you follow the instructions carefully. If you have any concerns, discuss these with your doctor or pharmacist.

Capsaicin

Capsaicin is the substance found in chilli peppers that gives them their heat and spicy kick, making your mouth tingle and burn. Applied to the skin as a cream, it works by interfering with the pain signals between your nerve endings and brain.

Benefits of using topicals

Most topicals, when used correctly, provide quick, temporary pain relief and have fewer potential side effects than oral pain-relieving medicines.

They may be a good option if you only have pain in a few joints or muscles, as they work in the immediate area you apply it to, rather than affecting your whole body.

Topicals also provide the soothing benefit of a mini-massage when you apply them to your skin. Seriously, how good does it feel when you rub the cream into your sore neck, and you feel the muscles loosening? Or when you apply a warm gel to your stiff, aching knee? Bliss. 😊

Another benefit of topicals is that they’re very portable; you can have some at home, in your drawer at work, in your handbag or gym locker, and use them as needed.

Do they work?

Many people swear by these products for quick pain relief. And there’s solid evidence that they can provide pain relief for acute pain, such as strains and sprains. However, research shows only modest benefits for chronic pain. But, if you feel better when using these products, and you’ve discussed it with your doctor, they’re safe to use and are better tolerated than oral medicines.

Potential side effects

Topicals, both medicated and non-medicated varieties, can cause side effects. They include skin irritation, redness, rash, or a burning, stinging or itchy sensation in the area it’s been applied.

Very rarely, some people may experience nausea, breathlessness, indigestion or an allergic reaction to the topical. If you experience any of these symptoms, stop using the topical and talk with your doctor or pharmacist for advice.

Cautions

As with any medication, there are things you need to be aware of to prevent any problems from occurring:

Taking oral and topical medicines containing the same ingredients (e.g. NSAIDs) at the same time may increase the risk of side effects. Talk with your doctor about this risk.
Always read the consumer medicine information carefully and follow the instructions. Take note of how to apply the topical, how often and how much. Don’t go overboard and slather it on. You can get too much of a good thing!!
Wash your hands thoroughly after applying.
Be careful to avoid contact with your eyes or other sensitive areas 😖.
Don’t use these products on wounds or damaged skin.
Don’t use with heat packs as this may cause burns.
Only use one topical medicine at a time.
Check the use-by-date and discard any out-of-date products.

Contact our free national Help Line

More to explore

Arthritis pain: Treatments absorbed through your skin
Mayo Clinic
Capsaicin
Versus Arthritis
Topical analgesics for acute and chronic pain in adults ‐ an overview of Cochrane Reviews
Cochrane Library
Topical anti-inflammatory painkillers
Arthritis Foundation
Topical anti-inflammatory painkillers
Patient
Topical medicines for musculoskeletal pain
NPS Medicinewise

Lisa Bywaters

03/Mar/2022

Neck pain is a common problem many of us will experience at least once in our lives. The good news is that most cases of neck pain get better within a few days.

So what is neck pain? What causes it, and how can you manage it and get on with life?

Let’s start with a look at your spine

It helps to know how your spine works to understand some of the potential causes of neck pain.

Your spine (or backbone) is made up of bones called vertebrae, stacked on top of each other to form a loose ‘S’-shaped column.

Your spinal cord transports messages to and from your brain and the rest of your body. It passes through a hole in each of the vertebrae, where it’s protected from damage. It runs through the length of your spinal column.

Each vertebra is cushioned by spongy tissue called intervertebral discs. These discs act as shock absorbers. Vertebrae are joined together by small joints (facet joints), which allow the vertebrae to slide against each other, enabling you to twist and turn. Tough, flexible bands of soft tissue (ligaments) also hold the spine in position.

Layers of muscle provide structural support and help you move. They’re joined to bone by strong tissue (tendons).

Your spine is divided into five sections: 7 cervical or neck vertebrae, 12 thoracic vertebrae, 5 lumbar vertebrae, 5 fused vertebrae in your sacrum and 4 fused vertebrae in your tailbone (or coccyx) at the base of your spine.

So what’s causing the pain?

It’s important to know that most people with neck pain don’t have any significant damage to their spine. The pain they’re experiencing often comes from the soft tissues such as muscles and ligaments.

Some common causes of neck pain are:

muscle strain or tension – caused by things such as poor posture for long periods (e.g. hunching over while using a computer/smartphone or while reading), poor neck support while sleeping, jerking or straining your neck during exercise or work activities, anxiety and stress.
cervical spondylosis – this arthritis of the neck is related to ageing. As you age, your intervertebral discs lose moisture and some of their cushioning effect. The space between your vertebrae becomes narrower, and your vertebrae may begin to rub together. Your body tries to repair this damage by creating bony growths (bone spurs). Most people with this condition don’t have any symptoms; however, when they do occur, the most common symptoms are neck pain and stiffness. Some people may experience other symptoms such as tingling or numbness in their arms and legs if bone spurs press against nerves. There can also be a narrowing of the spinal canal (stenosis).
other musculoskeletal conditions such as osteoarthritis, rheumatoid arthritis, fibromyalgia, osteoporosis.
herniated disc (also called a slipped or ruptured disc). This occurs when the tough outside layer of a disc tears or ruptures, and the soft jelly-like inside bulges out and presses on the nerves in your spine.
whiplash – this is a form of neck sprain caused when the neck is suddenly whipped backward and then forward. This stretches the neck muscles and ligaments more than normal, causing a sprain. Whiplash most commonly occurs following a car accident and may occur days after the accident.

Symptoms

The symptoms you experience will depend on what’s causing your neck pain but may include:

pain and/or stiffness in the neck and shoulders
pain when moving
difficulty turning your head
headache.

In most cases, neck pain goes away in a few days. But if your pain doesn’t get better, or you develop other symptoms, you should see your doctor.

Or you can answer a few questions in the neck pain and stiffness symptom checker by healthdirect to find out if you need medical care. Simply click on ‘N’ and select ‘neck pain and stiffness’.

Seeing your doctor

If you need to see your doctor because of your neck pain, you can expect a discussion about potential causes or triggers of your pain, whether you’ve had neck pain before, things that make your pain worse, things that make it better. Your doctor will also conduct a thorough physical exam.

This discussion and examination by your doctor will decide whether more investigations (e.g. x-rays, CT or MRI scans) are appropriate for you. However, these tests are generally unhelpful to find a cause of the pain unless there’s an obvious injury or problem (e.g. following an accident or fall). It‘s also important to know that many investigations show ‘changes’ to your spine that represent the normal passage of time, not damage to your spine.

Often it’s not possible to find a cause for neck pain. However, it’s good to know that you can still treat it effectively without knowing the cause.

For more information about questions to ask your doctor before getting any test, treatment or procedure, visit the Choosing Wisely Australia website.

Dealing with neck pain

Most cases of neck pain will get better within a few days without you needing to see your doctor. During this time, try to keep active and carry on with your normal activities as much as possible.

The following may help relieve your symptoms and speed up your recovery:

Use heat or cold – they can help relieve pain and stiffness. Some people prefer heat (e.g. heat packs, heat rubs, warm shower, hot water bottle), others prefer cold (e.g. ice packs, a bag of frozen peas, cold gels). Always wrap them in a towel or cloth to help protect your skin from burns and tissue damage. Don’t use for longer than 10 to 15 minutes at a time, and wait for your skin temperature to return to normal before reapplying.

Rest (temporarily) and then move. When you first develop neck pain, you might find it helps to rest your neck, but don’t rest it for too long. Too much rest can stiffen your neck muscles and make your pain last longer. Try gentle exercises and stretches to loosen the muscles and ligaments as soon as possible. If in doubt, talk with your doctor.

Sleep on a low, firm pillow – too many pillows will cause your neck to bend unnaturally, and pillows that are too soft won’t provide your neck with adequate support.

Be aware of your posture – poor posture for extended periods, for example, bent over your smartphone, can cause neck pain or worsen existing pain. This puts stress on your neck muscles and makes them work harder than they need to. So whether you’re standing or sitting, make a conscious effort to be aware of your posture and adjust it if necessary, or do some gentle stretches.

Massage your pain away – massage can help you deal with your physical pain, and it also helps relieve stress and muscle tension. You can give yourself a massage, see a qualified therapist or ask a family member or friend to give you a gentle massage.

Take time to relax – try some relaxation exercises (e.g. mindfulness, visualisation, progressive muscle relaxation) to help reduce muscle tension in your neck and shoulders.

Try an anti-inflammatory or analgesic cream or gel – they may provide temporary pain relief. Talk with your doctor or pharmacist for advice.

Use medication for temporary pain relief – always follow the instructions and talk to your doctor about alternatives if you find they don’t help.

Treating ongoing neck pain

Sometimes neck pain lasts longer than a few days, and you may have ongoing neck pain. There are things you can do to manage this:

See your doctor if the pain is worse or if you have other symptoms in addition to your neck pain such as numbness, pins and needles, fever or any difficulty with your bladder or bowel.
See a physiotherapist or exercise physiologist – they can provide you with stretching and strengthening exercises to help relieve your neck pain and stiffness.
Injections – some people with persistent neck pain may benefit from a long-acting steroid injection into the affected area. Talk with your doctor about whether this is right for you.
Surgery – is rarely needed for neck pain. However, it may be required in cases where severe pain interferes with daily activities, or the spinal cord or nerves are affected.

Contact our free national Help Line

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

More to explore

Neck pain
healthdirect
Neck pain
Versus Arthritis
Patient education: Neck pain (The Basics)
UpToDate
Patient education: Neck pain (Beyond the Basics)
UpToDate
Neck pain or spasms: self-care
MedlinePlus

Lisa Bywaters

15/Sep/2021

Guest blog written by: Polly Bongiorno and Mathew Richardson

Have you heard people talking about myotherapy but don’t know what it is?

You’re not alone. Myotherapy is a relatively new treatment method for pain which has been rapidly growing in popularity in recent years.

What is myotherapy?

Myotherapy is a health care profession that focuses on assessing, treating and managing pain associated with musculoskeletal conditions.

Myotherapists are known for being hands-on with their treatments, and one of their great strengths is their soft tissue skills.

The treatment skills of a myotherapist can be classified broadly as either ‘active’ or ‘passive’.

Passive treatments are those that are ‘done to you’, providing short-term relief of pain to restore preferred movements. These can be incredibly helpful when working to change protective muscle spasms, movement patterns, fears and stress.

Active treatments are longer lasting, and involve you changing behaviours that will lead to long-term health benefits. These include exercise, education, lifestyle modifications and exploring the many different contributors to your pain.

In essence, myotherapy helps people in pain move better and live their best life. A myotherapist will foster a relationship of respect, care and trust with you to form a unique plan to get you back to doing the things you love.

So, what sets myotherapy apart from the rest?

Myotherapy treatment sessions are often longer than those of other allied health providers. This gives the therapist time to develop and implement a comprehensive, individualised plan for care and recovery and still have ample time for strong hands-on therapy and exercise rehabilitation. It also allows time to nurture the relationship with you.

Myotherapists are uniquely placed to offer a wide range of personalised treatments that can help to reduce pain and get you moving again. Myotherapists understand that no two people are the same, and so no two people should be treated the same when it comes to pain.

What does a typical session with a myotherapist look like?

One of the greatest benefits of a myotherapy session is longer treatment time. Time that is essential to ensuring your myotherapist will listen to you and your personal pain story. The myotherapist will ask you lots of questions to get a complete picture of your medical history and to understand your expectations and treatment goals.

They’ll listen carefully to understand the nature of your problem and its impact on your life. This will include all aspects affected by your pain. These can be:

physical – e.g., work, exercise, lifestyle
psychological – e.g., anxiety, stress, beliefs
social – e.g., access to health care, support system, family relationships.

The myotherapist will then assess your body – muscles, tendons, nerves, ligaments, joints – and movements, to rule out serious conditions that may require referral to another healthcare professional, before moving ahead with treatment.

They’ll use a range of interventions, tailored to you and your goals. This may include soft tissue therapy to calm an over-protective nervous system, as well as exploring lifestyle and stress reduction strategies, exercise and movement interventions. They’ll also help you find ways of getting back to doing the things in life, that pain may have disrupted or affected.

Finally, they’ll help you make sense of why you hurt, and what to expect on your journey of recovery. Understanding what’s happening to you and why, can be a powerful pain reliever.

How is myotherapy different from physio or osteo?

By definition there isn’t a lot of difference between musculoskeletal health professionals. Myotherapists use many of the same orthopaedic assessment techniques as physiotherapists and osteopaths, and many of the same treatment techniques. Apart from minor differences in approach, the differences mainly lie in the scope of practice, rather than the quality of treatment.

For example myotherapists commonly treat general musculoskeletal pain and movement dysfunction, whereas physiotherapists also extend their treatment to cardiovascular and serious neurological pathologies.

Accessing a myotherapist

You don’t need a letter of referral from your doctor to see a myotherapist.

They typically work in settings such as private clinics, sporting clubs or community health services.

Myotherapists may work closely with other allied health professionals, general practitioners and specialists to get the best outcomes for people living with pain, regardless of the complexity of their problems.

Cost

The cost to see a myotherapist may vary, so ask about costs when you’re making enquiries about booking an appointment. You may be able to claim your treatment through your private health insurance. Check with your health fund to find out if myotherapy is covered, and if so, how much of the treatment is covered and how many sessions you can claim.

In summary

Myotherapy treatment aims to help you become confident that you can return to moving your body in ways that best support your lifestyle and what you value. It’s all about you.

Consider myotherapy the next time you’re in pain. Myotherapists are health professionals with a deep understanding of the human body and can help you on your journey to wellness and vitality. If you’re in pain and want to try myotherapy, contact your local myotherapist or visit www.myotherapy.org.au to experience the difference.

Contact our free national Help Line

More to explore

Find a myotherapist
Myotherapy Association Australia
Myotherapy
Better Health Channel

Lisa Bywaters

03/Jun/2021

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

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

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

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

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

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

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

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

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

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

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

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

If this sounds familiar, try listening to some music.

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

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

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

Fake happy (Paramore): Music, stress and anxiety

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

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

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

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

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

Dance monkey (Tones and I): Music and exercise

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

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

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

Happy working song (Enchanted): Music and everyday activities

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

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

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

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

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

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

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

Happy (Pharrell): Music and emotions

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

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

Make a playlist for all occasions

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

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

And pump up the volume!

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

Contact our free national Help Line

More to explore

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

Lisa Bywaters

13/Jan/2021

We all know that when our muscles and joints are stiff or painful, it can be hard to move. But we also know that regular exercise is essential for managing musculoskeletal conditions. It helps reduce pain and stiffness, and improves joint mobility and strength. It can also improve balance, sleep quality, lower stress levels, improve mood and help us maintain a healthy weight. It’s practically magic!

But when you’re in pain, exercise can feel like the very last thing you want to do. So what to do?

Just add water!

There are so many benefits to exercising in warm water:

the warmth is soothing and helps relieve pain and stiffness
the buoyancy supports your body and lessens the strain on your joints
water resistance enables you to gradually build up flexibility, strength and stamina
anyone can do it – no matter your age or level of fitness.

What is water exercise?

A water exercise program is much more than just going for a swim. Swimming regularly is an excellent way to improve your heart and lung fitness without putting too much strain on your joints, but for a complete workout you need to do a range of exercises which move all your joints and work all your muscles. You can easily do this in a warm water pool.

There are different ways you can exercise in water

1. Water exercise classes
You can enjoy the fun, motivation and social interaction of exercising with others in a class that suits your capabilities and fitness level. In these classes all participants follow the same general exercises.

Many recreation and fitness centres run water exercise classes and cater to a wide range of abilities and fitness levels.

Contact your local centre and talk with an instructor to find out what’s available and to discuss your exercise goals. And ask if you can visit the centre and observe a class before you sign up so that you can be sure it’s the right fit for you.

2. Hydrotherapy
Hydrotherapy is specialised exercise therapy run by a health professional such as a physiotherapist or exercise physiologist in a specially heated warm water pool. The exercises are tailored to you and your specific needs. You can do hydrotherapy on your own with the health professional or in a small group.

3. Going solo
You can do your own water exercises in a warm water pool at home or in recreation centres, fitness clubs, swimming schools and retirement villages.

Here are some tips for getting started with your own program:

If you’re not sure what exercises to do, talk with a qualified instructor or health professional. We’ve also included links to some general exercises in the More to explore section below.
Choose a time when the pool is fairly quiet so you can move safely and confidently around the pool area and you’re less likely to be knocked by enthusiastic swimmers and others enjoying more boisterous water activities.
Check the ease and safety of access into the centre, around the dressing area and into the pool.

Swimming is also a good form of water exercise you can do on your own. While it doesn’t work all of your muscles and joints through their range of movement, it’s excellent for your heart and lungs.

What if you can’t swim?

If you can’t swim, that’s ok. Water exercise classes take place in water that’s about chest height. So you can stand with your head above the water. You can also use flotation devices to give you the confidence to get moving in water if you’re feeling a bit apprehensive.

Tips for exercising in warm water

Whether you’re exercising at home or in a community pool, participating in a class or doing your own exercises, you’ll get the most benefit from your exercise session and ensure your safety and wellbeing by following these tips:

Don’t go into the water if you’re sick, have any wounds or skin irritations/infections.
Check out the venue to see if it’s suitable for you. For example, is the pool easy to access? Are the change rooms accessible and comfortable? Is the venue close enough for you to go to regularly? Do the class times and opening hours of the venue work for you?
Begin your exercise program with short sessions and gradually build up over time.
Perform each movement as gracefully and smoothly as you can.
Keep the body part you’re exercising under the water. This may require you to squat or bob down at times.
Come out of the water immediately if you feel light-headed, dizzy, drowsy, extremely fatigued or nauseous. These reactions are possible if you spend too long in very warm water. Drink some water and sit or lie down for a while.
Stop doing an exercise which causes severe pain or discomfort. Consult your doctor, physiotherapist or exercise physiologist if your joint symptoms increase significantly after an exercise session.
Ease up if you experience mild to moderate joint or muscle pain for more than a few hours after your exercise session. Some increased pain is normal after exercise, especially when you’re starting out, but if you’re in pain hours after your visit to the pool, you’ve likely overdone it. Reduce the intensity next time – but don’t stop.
If you’ve had a joint replacement, keep in mind the movements you were instructed to avoid by your surgeon or physiotherapist.
Consider wearing water shoes if you find you’re slipping and sliding in the pool. They’ll give you some grip to help you keep your balance.
Have a drink after a water exercise session to replace the fluid you’ve lost through perspiration.
Take care when moving in wet areas around the pool, including in change rooms, to avoid slipping and falls.
Rest afterwards if you feel tired. Exercising in warm water can be quite draining.

And as always, follow COVID-safe practises and abide by any rules that are in force in your state or territory.

So there you have it. Exercising in the water. It’s a great addition to your exercise routine that’s effective, fun and safe. Why not give it a go?

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.

More to explore

A joint-friendly water workout for psoriatic arthritis
HealthCentral
Diving in: Water exercises for arthritis relief
healthline
Hit the pool to relieve joint pain
Arthritis Foundation (USA)
Hydrotherapy
Versus Arthritis (UK)
Water exercises
University of Washington, Department of Orthopaedics and Sports Medicine
Water therapy and arthritis
Arthritis Society (Canada)
Water-based exercise for knee and hip osteoarthritis
The Royal Australian College of General Practitioners

Lisa Bywaters

17/Dec/2020

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

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

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

Happy holidays, stay safe, and keep well!

25 December

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

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

26 December

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

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

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

27 December

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

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

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

28 December

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

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

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

29 December

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

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

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

30 December

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

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

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

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

31 December

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

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

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

1 January

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

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

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

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

2 January

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

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

3 January

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

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

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

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

4 January

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

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

5 January

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

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

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

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

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

Call our Help Line

Lisa Bywaters

17/Dec/2020

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

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

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

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

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

Why do we use complementary treatments?

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

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

Do they work for musculoskeletal conditions?

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

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

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

Tips for starting a new complementary treatment

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

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

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

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

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

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

Check the qualifications of the person providing the treatment.

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

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

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

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

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