pain - Musculoskeletal Australia (MSK)

22/Apr/2021

13 strategies to get you through

Living with a chronic musculoskeletal condition sucks. It may only suck occasionally, or it may suck a lot of the time. But there’s no denying that living with pain, fatigue and uncertainty isn’t a fun day at the beach.

In our 2020 national survey, we asked people how their condition affected all aspects of their life. One thing that stood out dramatically was that of the more than 3,400 who took part, 52% said their condition affected their ability to enjoy life in general.

That’s enjoying life in general – not enjoying big life events or travel – but life in general. And that’s disturbing and very, very sad.

Unfortunately there are no quick fixes for improving quality of life, or the enjoyment you get out of your day-to-day reality. Living with a musculoskeletal condition means that life isn’t always predictable. You can be going through a period of stability then suddenly – bam – you wake up feeling like you’ve been run over by a truck. Or your emotions or mental health suddenly take a downward turn. Living with a chronic condition, or multiple conditions, is a tricky, complicated balancing act.

But there are some things you can do, if you feel you need something to help you get on top of the ‘blahs’ and hopefully start to feel more happy, optimistic and fulfilled. They’re the tried and true ones I use when life starts to feel a bit grey.

Get on top of your condition and pain management (as much as possible)
If your condition is affecting your ability to enjoy life in general, is it because it’s not well managed or you’re in constant pain? If so, it’s time to talk with your healthcare team about how you can get on top of this. Complete pain relief may not be an option for all people, but getting your pain to a level that you can cope with, and so it’s not severely impacting your ability to enjoy life is doable. It may take some time and effort, but it can be done. Talk with your doctor and healthcare team to develop a plan to get your condition and symptoms under control. And read our A-Z guide to managing pain for more info.
Get some sleep
One of the biggest factors that affects our mood and mental health is lack of sleep. It’s much more difficult to cope with every day stresses, family life, work/study, as well as managing your health, if you’re exhausted. After dealing with poor quality sleep for some months, I recently took time off work to try and get myself into a better sleep routine. I exercised, went to bed at a reasonable time, ensured I got up at the same time every day, and limited caffeine, alcohol and screen time for several hours before I went to bed. My sleep quality – while still not perfect – is much better. Taking time away from your responsibilities may not be an option for everyone, but there are other strategies you can try to improve your sleep quality. Find out more.
Make time for you
Ever had those days/weeks when you feel like your life is consumed by everyone else’s problems and issues, and yours keep getting pushed further and further back? If that’s the case – it’s time to take some time back for you. However much time you can carve out of your day, just do it. You deserve and need it. Take the time to rest/meditate/read/go for a walk/just breathe. You’ll feel much better for it and be more equipped to help others afterwards.
“Rest and self-care are so important. When you take time to replenish your spirit, it allows you to serve others from the overflow. You cannot serve from an empty vessel.” – Eleanor Brown
Connect with your peeps
It’s an easy trap to fall into. When you feel crappy, and everything seems too hard, staying at home in your safe and cosy cocoon feels like all you can bear to do. You don’t want to share your miserable mood, or let others see how you’re really feeling. But this can become a vicious cycle, and before you know it, you lose touch with family and friends, or miss out on fun times, and important events. If you don’t feel up to going out, call your people. Chat, catch up with each other over the phone or video. Share how you’re feeling (it’s up to you how much detail you go into), and just enjoy the connection. When you’re able to, even if it’s an effort, try to get out and see your peeps. They care about you, and you’ll feel happier for making the effort.
“It’s not what we have in our life, but who we have in our life that counts.” – J.M. Laurence
Schedule time to relax
It may seem crazy, but in this busy world we live in, if you don’t schedule time for relaxation, it often doesn’t happen. I’m not talking about the near comatose slouching on the couch at the end of the day, type of relaxing. But the things that actually refresh body, mind and spirit, and ease your stress and muscle tension. This includes meditation, progressive muscle relaxation, deep breathing, massage, a warm shower or bath, going for a walk or listening to music. So think about the things that relax and refresh you, and make time to do those things each week.
Focus on self-care
Take time to evaluate your self-care plan. Is it covering all aspects of your life, health and wellbeing? Not only your physical health, but mental and emotional health as well? Or do you need to create a self-care plan? For help to get you started, read our recent 7 pillars of self-care article. It has lots of info to help you understand self-care, as well as resources to help you create a self-care plan.
Enjoy the small things
One of the silver linings of the COVID lockdowns for me was that we were forced to live smaller, and as a result really take note and appreciate the little things in our lives. When we could only walk in our local area, I noticed amazing gardens and parks that I hadn’t known existed. It gave me the chance to enjoy the quiet as we worked on a jigsaw or crossword puzzle together. I read, I learned some yoga, I rode my bike. I talked with my young niece and nephew over the phone, and listened as they excitedly told me about their daily adventures. I enjoyed the breeze on my face when I went for a walk, the glow of the full moon, the smell in the air after a rainstorm. Taking a moment to enjoy, and be thankful for these little things, lifted my mood and made me smile. It’s simple, but so powerful. And perfectly segues into my next tip…
Be grateful
Sometimes we get so bogged down in what’s going on in our life – our problems and issues, family dramas, and the million things that need to be done at home and work – that we can’t see all the good things in our lives. The Resilience Project has a range of activities and resources exploring how we can feel grateful by “paying attention to the things that we have right now, and not worrying about what we don’t have”. Visit their website to find out more about being grateful in your everyday life.
Write a wish list of the places you want to go
I love to explore. Whether it’s overseas, interstate or my local area. And I subscribe to countless newsletters and alerts that provide info about interesting walks, galleries and exhibitions, cafes and restaurants, and upcoming markets and festivals. I add these to a burgeoning list on my phone, complete with links. This gives me a never-ending list of adventures. And nothing pulls me out of the doldrums like an adventure! Depending on what I’m doing, I do need to take into account my condition, how I feel that day etc. But a little planning, sharing the driving with others, and just being leisurely and not rushing, means that I get to enjoy some amazing things. Just seeing a list of opportunities is exciting, so I’d recommend giving it a go.
“You’re off to Great Places! Today is your day! Your mountain is waiting, So… get on your way!” ― Dr. Seuss
Be mindful
How many times have you eaten dinner, but can’t really remember what it tasted like because you were watching TV? Or gone for a walk but can’t remember much of what you saw, felt or experienced? If this sounds familiar, try some mindfulness. You may have heard of mindfulness meditation, but you can also be mindful when you do other activities, like eating or walking. It simply means that you focus your attention on the moment and the activity, without being distracted. So when you’re eating, really take time to focus on the textures, smells and flavours, and how the food makes you feel. Or when you’re walking, how does the ground feel under your feet, the sun on your face, the wind in your hair? Do you hear birds in the trees, are there dogs running in the park? Be aware and enjoy it all.
Try something new
From time to time we can get stuck in the rut of everyday life/work/study/home activities. And while having a daily routine is an important strategy for living with a chronic condition, sometimes we just need a little something extra, something new and exciting to get us out of the doldrums. What have you always wanted to do? What’s on your bucket list? Learning a language? Visiting a special place? Writing a book? There are lots of low and no cost online courses that can teach a range of skills from juggling, cooking, origami, geology, playing the guitar, speaking Klingon. And while we can’t travel to a lot of places – especially overseas at the moment – you can still travel virtually and whet your appetite for when the borders reopen. The point is, adding something new and interesting to your everyday life makes you feel more fulfilled and optimistic. Just head to your favourite search engine, and start searching!
“Don’t be afraid to try new things. They aren’t all going to work, but when you find the one that does, you’re going to be so proud of yourself for trying.” – Anonymous
Exercise
I can’t get through an article without talking about exercise ?. It’s just so important, and can improve not only your physical health, but your mental and emotional wellbeing. I find it’s the perfect thing to do whenever I’m feeling at my lowest. It can be hard to get up and go, but even if it’s a short walk outside, or 10 minutes of stretching exercises, or some yoga – just making the effort and getting the blood moving, immediately lifts my mood, and distracts from my symptoms. That’s because when you exercise your body releases chemicals such as endorphins, serotonin and dopamine into your bloodstream. They’re sometimes called ‘feel-good’ chemicals because they boost your mood and make you feel good. They also interact with receptors in your brain and ‘turn down the volume’ on your pain system. So grab your walking shoes, or exercise mat, and let the endorphins flow!
Seek help
If you feel like your condition is significantly affecting your ability to enjoy life, and these basic strategies aren’t enough to change that, talk with your doctor. Be honest and open, and explain how you’re feeling. You may need to talk with a counsellor or psychologist so that you can explore some strategies, tailored specifically to you, to help you get through this rough patch.
“Life isn’t about waiting for the storm to pass…It’s about learning to dance in the rain.” Vivian Greene

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.

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

7 ways I adjusted to chronic illness and got on with my life
Healthline, August 2019
It takes psychological flexibility to thrive with chronic illness
Aeon, September 2019
Living life to the fullest with chronic illness
Medium, January 2020
Living the best life you can with a chronic illness
University of Michigan, Rogel Cancer Center
Rediscovering small joys
Musculoskeletal Australia, June 2020

Lisa Bywaters

18/Mar/2021

Dealing with pain, isolation and loneliness

When you’re unwell or in pain – both physical and emotional – it’s natural to want to shut out the world and retreat to the cosy safety of your ‘cocoon’.

For me, it’s either my bed or the couch, soft, warm clothes, the doona if it’s cold and something mindless on the TV. I shut everything out and stay in my cocoon until I feel ready to face the world again.

This is my safe place, where I can minimise the risk that anything will exacerbate my pain or make me feel worse – because if I can’t control the pain, at least I can control my environment.

I’m not alone in this behaviour. It’s a common thing to do, especially when you live with a chronic condition and pain.

In our recent report: Making the invisible visible: Australians share the impact of musculoskeletal conditions on their lives people revealed that:

They tended to keep to themselves and not contact friends and family when they’re feeling unwell – 64%
Their ability to socialise with friends and family was impacted by their condition – 66%
Their condition impacted their ability to participate in family events and activities – 35%
They couldn’t make firm commitments to socialise – 45%
They often needed to cancel plans due to their condition – 39%.

These findings highlight that living with the unpredictability of a musculoskeletal condition can significantly affect the social fabric of people’s lives.

Did you know: social isolation can have negative effects on our health? Research has shown that people who become isolated and experience loneliness are at increased risk of developing depression, having poor sleep, decreased immune function, poor cardiovascular health and impaired executive function.

So while retreating to your cocoon can be a soothing and healing thing to do for short periods, it can be harmful if you do it for too long and become cut off and isolated.

Why do we become isolated?

Pain and fatigue – These are the two big ones. When you can barely drag yourself out of bed, and just the thought of showering sounds exhausting, getting dressed and catching up with people can seem impossible.

Mental and emotional health – When you’re not feeling like your usual self and feel sad, depressed, anxious or down, it can affect your ability or willingness to make the effort to be social.

Losing touch or connection with friends and family – We lose touch with people for a variety of reasons. But sadly, sometimes we lose touch with people because we have to cancel or postpone plans when we’re not feeling well. And because of the unpredictable nature of musculoskeletal conditions, this can often happen at the last minute. If someone doesn’t know what it’s like to live with a chronic condition, they may find this frustrating and difficult to understand. As one person stated in our survey: “the worst part is they are invisible conditions, so people can’t understand unless they’ve had it.”

COVID-19 hasn’t helped – Physical distancing, lockdowns, closed borders and feeling vulnerable at the thought of being exposed to a new virus, especially if you already have a weakened immune system, has made many of us feel more isolated.

Emerging from the cocoon

But we’re social creatures and need interaction with others, even when we’re in pain. So we need to emerge from our safe, secure cocoons before isolation becomes problematic. Here are some tips to help.

Know yourself – We all live with different musculoskeletal conditions and health conditions. And they affect us physically, mentally and emotionally in differing ways. That means you’re the best person to judge how much time alone is good for you, and how much is detrimental. So know your limits.

Be honest with your important peeps – Most people don’t know what living with pain, brain fog or energy-sapping fatigue is like. So be open and honest with your family and close friends. Let them know why you sometimes need to cancel plans or need time alone to recharge. Don’t downplay how you’re feeling or make excuses. Just be honest.

Do things on your terms – If you’re feeling fragile and your cocoon (aka couch) is beckoning, think about how you can still interact with your people, but on your terms.

Invite them to your house – for a coffee and chat, or get some yummy food delivered and have a meal together. And don’t worry if your home is untidy. Your people are there to see you, not your space. Just enjoy the time together.
Call or have a video chat – you can do that from the comfort of your home. And COVID has taught us that as long as your top half is respectable, no one can see you’re wearing flannelette pyjama pants covered in rubber ducks.
Go to a venue or on an outing that suits your symptoms, pain levels and how you’re feeling. Go to the local café, watch the latest blockbuster at the cinema, go for a slow meander in the park and find a park bench to sit and chat. Whatever works best for you.

Acknowledge the important people in your life – Set alerts on your phone or mark the dates in your diary and contact them on the significant days in their life – birthdays, anniversaries, starting a new job, Tuesdays. By setting up alerts, or having regular days and times to call, you’re less likely to miss the important life events we all hold dear or fall out of touch. And it means that even if you have a foggy brain at times, you won’t miss those dates.

The power of pets – Having a furry, feathered or scaled companion or two can help you feel less isolated, especially if you live alone. Their presence gives you a reason to get out of bed every day as they’re depending on you for food, water, exercise and cuddles. And they’re just so cute and comforting. They also give you something in common with the other 61% of Australians who own a dog, cat, fish, bird, snake, hamster, or lizard…that’s a lot of people you could potentially talk with – in person or online – about a shared love of animals.

Connect with others – We get a lot of our human connections and friendships through work, sporting clubs, book clubs, volunteering, parents groups etc. So try and keep these connections going, even if you’re not feeling 100%. Along with the connections of those nearest and dearest to us, they add a diverse richness that makes life so interesting. And if you’re not involved in any groups or clubs, consider joining one. Now’s the perfect time, as many are meeting online because of COVID. It allows you to dip your toe in the water and see what the group is like, from the comfort of your home.

Look after yourself – Ok, you’ve made it out the door, and you’ve been having a lovely time with friends. But you can feel your back starting to hurt. A lot. Uh-oh…what to do? Don’t ignore it. Whip out any of your trusty pain management techniques that you know work for you…such as stretching, walking, taking your medications, using a heat pack, distraction, and moving. Whatever works for you (obviously, this will depend on where you are and what facilities you have access to). The point is, by taking action, you’ll hopefully nip the worst of the pain in the bud. It also means that you were able to enjoy time with friends – despite your pain.

Cherish your alone time – This may sound weird after pushing you out the door, but it’s essential that we all take some time out when we need it. It gives you the time to relax, rest, recharge and reset.

“Humans are social beings, and we are happier, and better, when connected to others.” – Paul Bloom

However, sometimes our condition can make socialising difficult and even painful. But if you’re prepared and you know yourself and your limits, you’ll be in a good position to enjoy the rich, wonderful connections that make life so satisfying.

“The struggle to leave the cocoon is what strengthens the butterfly’s wings so she can fly. I am about to become something beautiful.” Tricia Stirling.

Contact our free national Help Line

If you have questions about things like 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

The impact of social isolation on pain interference: A longitudinal study / Nicholas V Karayannis et al.
Annals of Behavioral Medicine, 53 (1), January 2019, Pages 65–74.
What is loneliness and how can we overcome it during these times?
Black Dog Institute
Loneliness and isolation
Lifeline
Head to Health
Australian Government
Pain Link Helpline
Australian Pain Management Association
The Pain Link Helpline provides information and support to people living with unrelieved pain and its impacts. Volunteers clarify issues, assist with action planning, provide practical tips, refer to appropriate services and listen to your needs to ease the impacts of pain.

Lisa Bywaters

19/Nov/2020

OMG, did you know there are only 36 days until Christmas?!!

It seems like Christmas 2019 was just a few weeks ago, now Christmas 2020 is looming! Yikes!!

Ok, breathe. It’s important we don’t panic. There are lots of things we can do to prepare for the festivities without too much pain. After the year we’ve had, we deserve a wonderful Christmas with those near and dear to us.

So here are our top tips so you can enjoy some festive fun:

Shopping

Plan around your pain and fatigue. Wear comfy shoes (including orthotics if you have/need them), grab your walking aid, your shopping list (a foggy brain makes remembering almost impossible) and your shopping buggy/bags. Be kind to yourself as you may feel tired and exhausted for hours/days after your trip. If your battery was already low before you tackled this, it’s may take some time to recharge and feel yourself again.
Once you get to the store, hygiene and physical distancing is key:
- Wear your mask if you live in an area where they’re mandatory or recommended.
- Use sanitiser on your hands and disinfectant wipes on the handles on your trolley/basket.
- Keep a least 1.5 metres between yourself and others.
- Don’t touch your face.
- Wash your hands thoroughly when you get home.
Take breaks. Shopping is exhausting and stressful, so take breaks when you need them. Don’t push yourself too hard, or you’ll end up paying for that over the coming hours/days.
Use a trolley or a shopping buggy, even if you’re only getting a few things. It will do the heavy carrying for you, so you can avoid muscle and joint pain.
Use your assistive devices – walking aids, braces, orthotics. If you have them, use them. They make a big difference.
Shop online. We’ve learned through life in lockdown and iso that so many things can be purchased with a few quick clicks of your mouse. So visit your favourite stores online and save yourself some trips to shopping centre madness. Just be sure to check the shipping details to ensure your goods arrive in time.
Shop local. You don’t need to hit the big shopping centres to find unique gifts or fresh produce. Small, independent local stores often have most of what you need.
Be kind to others. Your fellow shopper isn’t the enemy. So be patient, give them space, and be tolerant. The staff at the store also deserve our kindness and empathy – they’ve been flat out all year trying to keep the shelves stocked so that we can get all the things we want or need.

Gifts

Take a leaf out of the big guy’s book – write a list and check it twice. Knowing what gifts you’re looking for before you hit the shops will save you time, energy and money.
Consider spending less. It’s been a tight year for many of us, so it makes sense to be economical and save some dollars. You don’t want to head into 2021 with massive Christmas bills.
Make your own gifts. Embrace your inner creative guru and bake, paint, draw, knit or sew your presents. Another option is to make some gift vouchers – e.g. 1 hour of babysitting or dog walking.
Embrace Kris Kringle or Secret Santa gift exchange. They’re popular for a reason. Make 2020 – the year of the ‘new normal’ – the time to try it out, and save yourself time, stress and frustrating shopping expeditions. It’s particularly good if you have a lot of people to buy for.
Give gift cards and vouchers. They’re always a great idea for the person who’s hard to buy for, or the person who has everything. And you can get a lot of them online – without the hassle of changing out of your pjs or leaving the comfort of your couch. Some companies such as Private Health Funds offer discounts online when purchasing gift cards.
Give to charity. There are so many worthy causes around and many have been struggling during this incredibly tough year. So follow your heart and make a donation instead of buying gifts this year.
When it comes to wrapping your gifts, gift bags are easier on sore hands than cutting wrapping paper and using sticky tape. They’re also a lifesaver for those of us who are hopeless at wrapping.

Decorating

Get the family involved. Put some Christmas music on and have fun with it. Decorating your tree, your home and garden for Christmas should be all about the joy of the festive season and being together.
Keep it simple. Remember what you put up you have to pack away after Christmas. So if that thought fills you with trepidation, choose the ‘less is more’ option.
Put decorations in easy reach on a table or bench so you’re not constantly bending over to pick them up.
Use a step ladder, rather than overstretching. And if you have any balance issues, ask someone else to do the high stuff.
Remember things don’t have to be ‘perfect’. That’s too much pressure. So don’t be a Monica Geller (sorry, couldn’t resist a Friends reference).

Having people over

Keep it COVID-safe. What you can do and how many people you can have over will depend on where you live. So visit your state/territory government health site for the latest info. Have plenty of soap and hand sanitiser available, avoid hugs (I know this is tough) and if you’re feeling unwell, get tested and stay home, or cancel your gathering. That last one will be incredibly tough, as we’re so used to soldiering on through our aches, pains and fatigue, but if you think there’s even the remotest chance you have COVID, get tested and keep everyone safe by isolating until you know you don’t have the virus. Use the Healthdirect symptom checker to find out if you need to be tested.
Keep it simple. As with decorating, keep your celebrations simple. Seriously after the year we’ve had, any celebration is epic!
Cook/bake things ahead of time. Many of the foods we enjoy for Christmas can be made days and sometimes weeks before the big day. That means you don’t have to work yourself into a cooking frenzy Christmas Eve and Christmas Day. And you’re more likely to enjoy yourself on the day.
Ask your guests to bring a plate. This shares the work, the cost and ensures those with special dietary requirements can bring food that accommodates their needs.
Pace yourself. When you’re hosting an event, it’s easy to get carried away and be constantly on the move. Gatherings can be a marathon, so pace yourself so you don’t run out of steam before the end.
Take a seat. Make sure you take time to rest and get off your feet.
Be medicine-wise:
- Over-the-counter and prescription medication may help you manage pain and inflammation so you can enjoy your day. If you’re not sure what will work best for you, talk with your doctor or pharmacist.
- Watch the alcohol. Many medications don’t mix well with alcohol, so find out if it’s ok to have a drink with your meds.
Stay hydrated. Christmas is often hot in Australia, so it’s easy to become dehydrated, especially if you’re busy making sure everyone is having a good time. So keep the water flowing – for yourself and your guests.
Give yourself a break when it comes to cleaning and packing up. Get the family and your guests involved – even if it’s simple things like folding up chairs, or bringing dishes to the kitchen. And ask yourself if you really need to do everything immediately? A lot can be done the next day after you’ve had a rest.

Manage stress

Christmas and the holidays can be a stressful time, but it’s important that you manage your stress as best as you can or risk having a flare. So pull out your best stress management strategies and use them as often as you need to.

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

Arthritis and the holidays
Arthritis Foundation (USA)
6 tips for managing the holiday season with chronic illness
The Mighty
Christmas gift ideas when you’re on a budget
ABC Life
Top tips for managing pain over the festive season
London Pain Clinic

Lisa Bywaters

22/Oct/2020

And things you can do to manage

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

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

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

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

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

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

For example:

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

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

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

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

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

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

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

Call our 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.

Making the invisible visible

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

Watch our webinar

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

More to Explore

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

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

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

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

Fatigue: Beyond tiredness
National Rheumatoid Arthritis Society (UK)

Sleep and pain
painHEALTH

Managing flares
National Rheumatoid Arthritis Society (UK)

Lisa Bywaters

22/Oct/2020

And things you can do to manage

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

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

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

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

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

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

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

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

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

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

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

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

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

Call our Help Line

Making the invisible visible

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

Watch our webinar

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

More to Explore

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

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

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

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

Fatigue
National Rheumatoid Arthritis Society (UK)

Sleep and pain
painHEALTH

Managing flares
National Rheumatoid Arthritis Society (UK)

Lisa Bywaters

08/Oct/2020

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

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

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

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

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

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

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

Call our Help Line

More to explore

Sleep
Musculoskeletal Australia
Getting a good night’s sleep
Musculoskeletal Australia
How to sleep well despite chronic pain
Pathways
Painsomnia: What to do when ankylosing spondylitis keeps you up at night
Everyday Health
Sleep hygiene
SleepFoundation.org

Lisa Bywaters

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

More to explore

21 ways to spring clean your life
A Kind Journey
6 self-care tips to help you spring clean your soul
Thrive Global
Break the habit
Alcohol and Drug Foundation
How can I look after my emotional wellbeing?
Versus Arthritis
Self-care September calendar
Action for Happiness

Lisa Bywaters

10/Sep/2020

If you live with a musculoskeletal condition, chances are you’ve had a flare at some stage. Your body turns up the dial on your pain-o-meter and wow…that hurts. As well as increased pain you may experience increased joint stiffness, inflammation and fatigue. As a result everyday activities – getting out of bed, showering, looking after the kids, working, cooking – become much more difficult.

Flares are frustrating and painful. You don’t always know why they happen – and sometimes they seem to come out of the blue. How long they last is also uncertain and can in part depend on how you deal with them.

What causes a flare?

Flares can be caused or triggered by a number of things including:

stress
changes in medications
overdoing it physically
changes in weather
poor sleep
illness, infection or injury.

Knowing the triggers that cause you to have a flare can help you be prepared and take control.

Your flare plan

Be prepared

Talk with your doctor about the things you can do to manage a flare when one occurs. This may include pain relieving medications to help you get through the worst of it, as well as self-management strategies, including rest, gentle exercise and the use of heat and cold. You may also need to adjust your medications, or alter the dosage during a flare.
Have a plan in place for how you’ll deal with your commitments when you’re in the middle of a flare – family, work, home life, social activities. Can you alter your work hours, work from home, get your family to help out with chores?
Manage your stress. Many people find they’re more prone to flares when they’re stressed. Unfortunately we’re living through a particularly stressful time at the moment. But there are things you can do to deal with stress. Try relaxation techniques such as meditation, breathing exercises and visualisation, avoid caffeine, alcohol and cigarettes. And talk to someone – whether it’s a family member, friend or a mental health professional. Talk through what’s stressing you out so you can deal with it, and hopefully avoid a flare.
Don’t overdo things. We’ve all done it. Countless times. We’re feeling great so we decide to go for the extra-long walk. Or clean the house from top to bottom. Or weed the entire garden. Afterwards we’re proud of our achievements…until we wake up and can’t move. And we tell ourselves never again. But we really need to follow through with the ‘never again’. So when you’re feeling great, pace yourself. Go for the walk – but don’t go too far, or stop for a coffee break and a rest. Do the cleaning or gardening – just don’t get carried away, and get help from others. By managing your activities, energy levels and pain, you can hopefully prevent a flare from occurring.

Take control

Even when you do all you can to prevent a flare, you can still have one. Some flares we can predict, but sometimes they seem to happen for no reason at all. Or they may be triggered by things we can’t control – such as changes in weather or changes to meds. So you need a plan for dealing with them in the moment.

Over-the-counter and/or prescription medications may help you manage the pain and inflammation of a flare. As we mentioned earlier, discussing this with your doctor before you have a flare means that you can act quickly as soon as a flare strikes. You’ll have the medications you need, when you need them. But if you haven’t had the opportunity to have this discussion, now’s the time. Make an appointment as soon as possible. Don’t try to soldier on. This will only make life miserable, and can potentially make your flare last longer and cause more damage.
Write down what you were doing before the flare. It might seem like it came out of the blue, but there may be triggers you aren’t aware of. Tracking your activities, sleep patterns, stressors, diet and even the weather each time you have a flare may help you identify potential triggers. This will help you reduce your risk of future flares.
Prioritise your tasks and activities. You still need to be able to get through your day and commitments, so you need to prioritise what’s most important. You may not be able to do everything if you’re in a lot of pain or you simply can’t focus because you’re so tired. So be realistic – what really, seriously needs to be done? Only do those things. You can get to the other things when you’re feeling better.
Pull out all of your pain management strategies. Use heat or cold packs, get a massage, go for a walk, distract yourself…use all the things you know help you manage your pain.
Rest when your body needs it – but not for too long. Going to bed and being inactive during a flare can make your pain and fatigue worse. Continue to exercise, but at a lesser intensity than usual. It’s important you listen to your body.
Use aids and other gadgets when your joints are painful and swollen. Aids include splints, walking sticks, jar openers, tap turners and pick-up reachers. They’ll help protect your joints, and reduce some of the pain you feel when doing everyday tasks. Check out our online shop to view some of the items we have available to make life easier.
Get a good night’s sleep. Not enough sleep or poor quality sleep has a negative effect on our mood, our physical wellbeing, pain levels and our energy. It can also trigger a flare. Unfortunately it’s easy to say ‘get a good night’s sleep’ but it’s often hard to do when you’re in a lot of pain. The good news is there are lots of things you can do to improve your sleep. Find out more.
Track your flares. Keep an accurate record of when you had a flare (or flares). Also note down the symptoms you experienced and rate them. For example if you have increased fatigue, how would you rate it compared to the fatigue you feel when you’re not having a flare? Do this with all of the symptoms you experience. All of this information is valuable to help you and your doctor understand how your condition is progressing, if it’s being well managed or if your treatment plan is providing the best results.
See your doctor. If your flare is lasting longer than usual, your symptoms are much worse, you’re experiencing unusual symptoms or you’re having more frequent flares, go and see your doctor or specialist. You may need your medications to be adjusted. Or you may need an assessment of your current treatments to see if there’s an alternative that will help you gain control over your condition.

Some of the suggestions listed here are easy, however others involve a bit of thought, as well as input from others. But taking the time to work out a plan that works for you will help you manage your flares better, and with less disruption to your life.

Call our Help Line

More to explore

Flares and JIA: What you should know
Arthritis Foundation (USA)
How to look after your hair when you’re having a flare
Arthur’s Place (UK)
How to manage rheumatoid arthritis flares
Johns Hopkins Arthritis Center, 19 February 2019
Newly identified cell type may help predict, treat rheumatoid arthritis flares
Science, 17 July 2020
Tips for managing an arthritis flare
Arthritis Foundation (USA)
What an AS flare is like
AnkylosingSpondylitis.net

Lisa Bywaters

27/Aug/2020

…in books, movies and TV?

One in three people lives with a musculoskeletal condition. 1 in 3. But it was almost impossible to find any decent books, TV shows or movies that feature realistic portrayals of people living with these conditions, or living with chronic pain. Even when you extend it to people living with chronic illness in general, which is an even bigger proportion of the community, it’s a tough slog through mediocrity.

I was astounded at the lack of characters living with these conditions. And when I did find some, I found many to be annoying, improbable and insulting.

Many of the stereotypes used include:

the person addicted to pain medications
the person who’s just too good to be true – nothing turns their frown upside down because they’re amazingly brave and stoic – they conquer all
the person who’s angry all the time, hates the world and everyone in it.

Few real people are like this all the time. Some elements may appear in our personalities and our lives, but no one is this one dimensional. So it’s sad that this is the way we’re portrayed.

It was also really depressing to see how some conditions – particularly fibromyalgia – are disparaged and often treated as a punchline. That’s so unfair.

So here’s my call to action – before I even delve into the stories I did find – let’s get our stories out there!

We can create stories and characters that are multi-faceted – we know people have more than one side or feature – because we are those people. We’re good, bad, positive, negative, strange, unique, parents, siblings. We work, we study, we get sad, we love, we hurt. We are and do all of these things, often at the same time! There’s so much more to a person that an addiction or stoicism.

So use whatever medium inspires you – fiction, film, photos, art, humour – and share it with us. We’d love to see it.

And if you’ve come across some great characters that we’ve missed in this list – let us know. We’ll add them to our blog.

Ok, rant over.

Here’s the list of the books, movies and TVs I did come across that featured more interesting characters. And a confession here –I’ve only seen/read a few, but have added lots to my enormous ‘must watch list’ and my towering ‘to be read’ pile.

Renoir (movie)

Based in the summer of 1915 in the French Riviera, this movie features an ageing Pierre-Auguste Renoir (Bouquet), dealing with the loss of his wife, the effects of rheumatoid arthritis, and the terrible news that his son Jean (Rottiers) has been wounded in action. But then a young girl (Théret) enters his world and Renoir is filled with a new, unexpected energy as the beautiful Andrée becomes his last model. Then Jean returns home to recover from his wounds and queue the love story.
Director: Gilles Bourdos
Year: 2012
Stars: Michel Bouquet, Christa Théret, Vincent Rottiers
Language: French (English sub-titles)
IMDB: https://www.imdb.com/title/tt2150332/

Words and pictures (movie)

In this romantic comedy, an art instructor (Binoche) with rheumatoid arthritis and an English teacher (Owen) form a rivalry that ends up with a competition at their school in which students decide whether words or pictures are more important.
Director: Fred Schepisi
Year: 2014
Stars: Clive Owen, Juliette Binoche
IMDB: https://www.imdb.com/title/tt2380331/?ref_=fn_al_tt_1

The Good Doctor (TV)

This popular TV medical drama revolves around young surgeon Dr Shaun Murphy (Highmore) who has autism. In season 3 one of his colleagues, Dr Morgan Reznick (Gubelmann) opens up to senior surgeon Dr Glassman (Schiff) about having been diagnosed with rheumatoid arthritis. She needs his help to get a cortisone injection so she can perform her first surgery. She discusses with him her concerns about how the other surgeons may assume RA will affect her ability to operate and do her job.
Creator: David Shore
Year: 2017-
Stars: Freddie Highmore, Richard Schiff, Fiona Gubelmann and many others.
YouTube: Dr Reznick wants Dr Glassman to keep her condition a secret

The Big Sick (movie)

Written by Emily V Gordon and her husband Kumail Nanjiani, this romantic comedy is loosely based on the real-life courtship before their marriage in 2007. While they were dating Gordon became ill and was put into a medically induced coma. She was later diagnosed with Still’s disease.
Director: Michael Showalter
Year: 2017
Stars: Kumail Nanjiani, Zoe Kazan, Holly Hunter, Ray Romano
IMDB: https://www.imdb.com/title/tt5462602/

Five feet two (doco)

This documentary follows Lady Gaga as she gets ready to release her fifth album and struggles with the physical and mental ups and downs. During the documentary she talks openly about her fibromyalgia.
Director: Chris Moukarbel
Year: 2017
Stars: Lady Gaga
IMDB: https://www.imdb.com/title/tt7291268/

Maudie (movie)

This romantic drama is based on the real life story of Canadian folk painter Maud Lewis (Hawkins). Maud was born in 1903 and diagnosed with juvenile arthritis as a child. This movie tells the story of love of painting, her marriage to Everett Lewis (Hawke) and her recognition as an artist.
Director: Aisling Walsh
Stars: Sally Hawkins, Ethan Hawke
Year: 2016
IMDB: https://www.imdb.com/title/tt3721954/?ref_=fn_al_tt_1

Cake (movie)

Cake tells the story of Claire (Aniston) who struggles with chronic pain and depression after a car accident that also killed her son. She becomes addicted to pain killers (sorry) and joins a chronic pain support group. Through this group she meets Nina (Kendrick) who later commits suicide. The story goes on to explore Claire’s relationship with Nina’s husband (Worthington) and son, her relationship with her estranged husband and how she tackles physical and emotional pain. https://msk.org.au/persistent-pain/
Director: Daniel Barnz
Stars: Jennifer Aniston, Anna Kendrick, Sam Worthington
Year: 2014
IMDB: https://www.imdb.com/title/tt3442006/

Cursed (YA book)

As if her parents’ divorce and sister’s departure for college weren’t bad enough, fourteen-year-old Ricky Bloom has just been diagnosed with juvenile arthritis. Her days consist of cursing everyone out, skipping school–which has become a nightmare–daydreaming about her crush, Julio, and trying to keep her parents from realizing just how bad things are. But she can’t keep her ruse up forever. https://msk.org.au/juvenile-idiopathic-arthritis/
Author: Karol Ruth Silverstein
Year: 2019
Publisher: https://www.penguinrandomhouse.com/books/588565/cursed-by-karol-ruth-silverstein-author/

Sick kids in love (YA book)

Isabel has one rule: no dating. All the women in her family are heartbreakers, and she’s destined to become one, too, if she’s not careful. But when she goes to the hospital for her RA infusion, she meets a gorgeous, foul-mouthed boy who has her rethinking the no-dating rule and ready to risk everything.
Author: Hannah Moskowitz
Year: 2019
Publisher: https://www.panmacmillan.com.au/9781640637320/

Lisa Bywaters

30/Jul/2020

Looking after your feet

Our feet are amazing ‘feats’ of engineering (sorry, I just couldn’t resist that one).

Each foot has 26 bones, 33 joints, and more than 100 tendons, muscles, and ligaments. They support us through thick and thin – whether we’re walking, running, jumping, dancing, skipping or hopping. We cram them into ill-fitting shoes, torture them in high heels and stub them against the bedside table in the middle of the night (or is that just me?).

As well as the many injuries and calamities that befall our feet, many musculoskeletal conditions, such as osteoarthritis, rheumatoid arthritis and gout can affect the feet.

They’re the unsung heroes of this pandemic as we hit the streets, parks and trails for exercise. Walking has become the exercise of choice for people at the moment. Many of us can’t – or don’t feel safe to – return to gyms or exercises classes. And lots of people are walking instead of catching public transport to avoid being in close contact with others. As a result we’re all walking many more steps than we did pre-COVID.

So we need to stop taking our feet for granted. We need to look after them so we can continue to do the things we want and need to do as pain-free as possible.

So what can we do?

Give your feet the TLC they deserve. It’s really important to look after your feet. Wash and dry them regularly. Inspect them for anything unusual such as cuts, blisters, changes to the nails and skin. By being aware of your feet and any changes that occur, you can seek advice sooner. And if they’re sore after a day of walking, maybe give them a warm soak in the bath, or in a bucket or a foot spa (if you have one) while you watch TV. Then dry them thoroughly and rub a moisturising foot cream into your skin. Take your time and give your feet a nice massage. Better yet, see if you can talk someone else into giving them a massage while you relax on the couch.

Manage your condition. If you have a musculoskeletal condition that affects your feet, it’s important that you work with your doctor and healthcare team to look after your feet and manage your condition effectively. The treatments used for foot conditions will vary from person to person, depending on your condition and how it’s affecting you. And this may change over time as your condition and your feet change.

See a podiatrist. If you have foot pain, or a condition that affects your feet, visit a podiatrist. They’re feet experts and can assess, diagnose and treat foot and lower limb problem, including skin and nail problems, foot and ankle injuries, foot complications related to medical conditions and problems with your gait or walking. Podiatrists can also give you advice on appropriate footwear, and can prescribe custom foot orthotics.

Consider orthotics. Orthotics are corrective insoles that can help alleviate pain by redistributing pressure away from the painful area and support your arches. You can buy off-the-shelf orthotics or you can have orthotics made that are specifically fitted to your feet by a podiatrist.

Fit your feet with appropriate footwear. With our worlds turned upside down due to COVID, and many of us having to stay home, it’s tempting to stay in our slippers all day. There’s something so comforting about warm, fluffy slippers. However our feet and ankles need proper support. Wear the right footwear for whatever you’re doing. Going for a walk? Put on your sneakers. Working at home? Wear your casual shoes/boots that support your feet and keep you warm. And lounging around in the evening? Get those slippers on.

If you’re buying new shoes, make sure they fit properly, support your feet and are comfortable. Look for shoes that are light, flexible at the toe joints and are hard wearing. Shoes made of leather are preferable over synthetic materials as they breathe better. Avoid slip-on shoes and if laces are difficult to fasten due to arthritis in your hands, Velcro or elastic laces may be an option.

Let them breathe. Did you know you have about 250,000 sweat glands in each foot? That’s a lot of sweat! So let your feet breathe to avoid smelly feet and fungal infections. Change your socks and shoes at least once a day. Wear shoes that allow air flow around your feet: leather, canvas, and mesh are good options, avoid nylon and plastic. And avoid wearing the same shoes two days in a row. Give your shoes time (at least a day) to dry and air out. And if the weather’s warm, set your feet free and let them go au naturale. There’s nothing better than walking barefoot on warm grass on a sunny day.

Exercise your feet. I’m not talking about walking here…but other exercises that keep your joints moving. Try non-weight-bearing exercises such as swimming, especially if you have foot pain, as they take the pressure away from the painful areas. You can also do exercises while sitting in a chair. NHS Inform (Scotland) has some foot exercise videos you can try. If you want exercises tailored specifically for you, visit a podiatrist or physiotherapist.

Medications might help. If you’re having a lot of foot pain, speak with your doctor about whether medications may be an option. Depending on the underlying condition causing the problem, your doctor may prescribe a short-term course of pain relievers or anti-inflammatory medications, or they may prescribe other medications, such as a cortisone injection into a joint for rheumatoid arthritis or medication for acute attacks of gout.

Diabetes and feet. Many people with musculoskeletal conditions also have diabetes. So it’s really important if you have diabetes that you take care of your feet every day because of the increased risk of developing nerve damage, ulcers and infections. Talk with doctor about how to look after your feet properly if you have diabetes.

Surgery may be required. For some people, surgery may be needed if other conservative treatments haven’t helped. A referral to an orthopaedic surgeon who specialises in feet is usually required.

Contact our free national 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

Common foot problems
Royal College of Podiatry (UK)
Australian Podiatry Association
Exercises for foot problems
NHS Inform (Scotland)

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