Stress is something that is part of normal life and is experienced by everyone at times due to many different situations or life events.

Short-term stress can even be helpful and motivating for some people.  However, ongoing, excessive, unmanaged stress can affect your ability to function properly and can cause many different symptoms.  It can affect how you feel physically, mentally and also how you behave.  Click Here for more information and help on stress through the NHS.

Stress can directly impact on your musculoskeletal health by increasing inflammation in the body, changing the way your body responds to physical demands and by affecting what your body can tolerate.  This is often why mental health conditions can increase the likelihood of you developing some musculoskeletal conditions.

Stress can also cause or increase pain and muscle tension as well as delay recovery from musculoskeletal injury or conditions.  Visit the Persistent Pain  self-help page for more information on the link between stress and pain and learn ways to improve your mental health and live well despite long-term musculoskeletal pain.

It’s not always easy to recognise when stress is the reason you’re feeling or acting differently or whether it could be a factor contributing to poor musculoskeletal health or pain.  If you’re not sure how you feel, try the NHS Mood Self-Assessment today to find out whether you need any further help or support to improve both your mental and physical health.

Living with a long-term painful musculoskeletal condition can have a huge impact on your mental health and increases the chances of you having depression and anxiety.  Conversely, psychological distress and depression increases pain resulting in a vicious cycle of worsening pain and low mood leading to withdrawal from doing things you used to enjoy and a poorer quality of life.

If you feel your mental health is the cause or is being affected by your musculoskeletal pain, visit NHS Website – Health in Mind  for further help and support including online self-referral if you require access to talking therapy treatments and live in the appropriate Essex region. Alternatively, MoodGym  is an interactive online self-help programme designed to help people prevent and manage symptoms of depression and anxiety whether related to their pain or not.

If you’re feeling stressed, whether by your job or something more personal, the first step to feeling better is to identify the cause and then make some positive changes to your behaviour to help manage your stress. Click Here to learn 10 stress-busting suggestions to try.

Watch this video to learn more about stress and strategies to help manage it better based on health research.

There is an unquestionable link between sleep and musculoskeletal pain and health.  The latest evidence suggests that the effect of sleep on pain may be even stronger than the effect of pain on sleep.

Unfortunately, poor sleep is very common and one in three people in Britain will have episodes of insomnia at some point in their life.  If you think you might be one of these, then complete this short test that will give you a ‘sleep score’ plus practical tips and advice for improving your sleep.

A lack of sleep or poor sleep quality has been shown to heighten sensitivity to pain as well as affect your body tissues’ ability to rest and regenerate, therefore increasing your risk of musculoskeletal injury.  While you sleep your body is busy doing important jobs to ensure you wake up feeling refreshed and healthy, both physically and mentally.

When you have a musculoskeletal condition that causes you pain, getting a full night’s sleep can be more challenging creating a vicious cycle between pain and sleep disturbance.  The good news is there are many things you can do to be able to sleep well with pain.  Click Here for a leaflet that draws on recent research and offers ideas and techniques that people with pain have found helpful to improve sleep. For more information on pain management, visit the Persistent Pain self-help page.

Sleep loss increases your risk of serious medical conditions including obesity, heart disease and diabetes and it has also been proven to shorten your life expectancy.  Learn more about sleep and tiredness including 10 tips from the NHS to beat insomnia – Click Here.  The Sleepstation Website also provides a range of useful articles and resources designed to aid sleep.

Watch this video to learn more about the importance of sleep including the multiple health benefits by getting the recommended 8 hours of sleep per night.

Many individuals in the UK struggle with their weight.  In fact, one in every four adults are obese according to the body mass index (BMI).  Maintaining a healthy weight is important for your musculoskeletal health, as well as lowering the risk of other conditions such as heart disease, certain cancers and Type 2 diabetes.

Musculoskeletal problems are one of the greatest threats to your health and overall wellbeing if you are overweight or obese.  Obesity substantially increases the risk of osteoarthritis as well as other musculoskeletal conditions such as back pain and tendon problems.  Click Here to check your BMI and find out if you’re a healthy weight as well as steps to take if you are overweight.

Although there are links between obesity and osteoarthritis of the knee and hip partly due to abnormally high loads these joints have to carry, there is also emerging evidence that obesity causes whole body metabolic and inflammatory changes that contribute to pain.  This helps to explain why being overweight can lead to osteoarthritis of other joints, such as the hands, as well as tendon problems affecting the arms and legs.

If you are able to even lose just 5% of your body weight, particularly when combined with increased physical activity, pain and disability related to osteoarthritis can significantly improve.  This is now believed to be more due to a reduction in the inflammatory chemicals and your sensitivity to pain which can reduce stress on your joint by losing weight and may result in you not needing joint replacement surgery later in your life

Watch this short video to learn more about the role of weight loss in osteoarthritis (OA) of the knee and hip, although the principles can also apply to tendon problems too.

Losing weight can be really difficult and successful weight loss usually requires a supported programme.  If you want to lose weight, whether it is to improve your musculoskeletal health or for any other health reasons, Click Here for more information on a free 12-week weight loss programme provided by Essex Wellbeing Service.

If you have children and have concerns about their weight too, Click Here for this resource on learning practical ways you can help your child maintain a healthy weight by making changes today.  Additional support for you and your child, including a 6-week programme, is available via Essex Wellbeing Service – Click Here for more information.

Watch this short-animated video to see how extra weight can affect your daily activities and how small changes can help you lose weight.

Making daily choices about what you eat can have a direct effect on your musculoskeletal health and your speed of recovery if you already have a musculoskeletal problem as well as your general health and wellbeing. Click Here for NHS advice on how to eat a healthy, balanced diet, including the Eatwell Guide, to help you feel your best.

Poor nutrition accelerates decline in musculoskeletal health, especially in older people.  A lack of protein in your diet contributes to a loss of muscle mass, reducing strength and increasing risk of musculoskeletal injury and falls.  Low levels of vitamin D are associated with poor muscle strength and weaker bones which can be worsened further if you are not exercising or going outdoors as much due to a musculoskeletal problem or any other reason.

Nutritional supplements such as vitamin D or protein may lead to improved musculoskeletal health, including fewer falls for some older people, particularly when combined with exercise.  If you feel unsteady on your feet or have experienced falls in past, Click Here for more information and support on improving strength and balance including free community exercise classes throughout Mid Essex.

There is growing evidence that poor diet and nutrition can also directly affect tendon health, potentially increasing risk of tendon related problems alongside other factors, as well as slower recovery times following a tendon injury.  Certain amino acid and proteins found in food sources, such as lentils, tuna, cod and milk, have been shown to directly stimulate tendon growth and omega-3 food sources including oily fish has a positive effect on the inflammation process in tendons and joints.  For more information on how nutrition can help with your recovery from a tendon injury alongside an appropriate exercise programme – Click Here

Health eating can help so many aspects of your health in addition to your muscles, tendons and bones although making changes to your diet can sometimes feel overwhelming.  If you need some further help on what foods to eat, watch this video explaining 8 tips for healthy eating from the NHS and start making healthier choices about your diet today.

Although the number of people who smoke is significantly reducing, there is still around 7 million adults in the UK that are current smokers.  The association between smoking and cancer, particularly lung cancer, is well recognised, as are the risks of cardiovascular diseases such as heart attacks and strokes.  In fact, smoking is the biggest preventable cause of death in the country.

Smoking is also a well-established risk factor for rheumatoid arthritis.  Tobacco smoke appears to trigger an immune system reaction in the lungs that then spreads to the joints.  Smokers who develop rheumatoid arthritis tend to have a more aggressive form of the condition, and respond less well to the treatments to prevent permanent joint changes, pain and disability.

For reasons that are less well understood, smoking is associated with conditions causing musculoskeletal pain.  In general, people who smoke report more extensive and worse pain than non-smokers.  Smokers are at increased risk of persistent back pain and more than twice as likely to develop widespread musculoskeletal pain, such as fibromyalgia, than those who do not.  Quitting smoking appears to reduce pain for people with back pain and fibromyalgia.

As well as reducing bone strength and increasing risk of fractures, smoking has also shown to increase inflammation in the body making you more prone to tendon problems and to have increased sensitivity to pain too.  Healing times after musculoskeletal injury or surgery are significantly slower in smokers which means recovery usually takes a lot longer.

Undeniably, stopping smoking has many health benefits as well as cost savings to you although it can be very challenging for some.  You are four times more likely to stop for good with support and medication so why not access a free stop smoking service via Essex Wellbeing Service today?  Click Here for more information and how to refer yourself if you are contemplating quitting but need some help.

If you’re still not sure, watch this video to learn more about where you are at, in regards to your smoking, and how you can change if you want to.

Alcohol may not be the first thing you think about when it comes to musculoskeletal health but it has been shown to have an adverse effect on your muscles, tendons, joints and nerves when consumed to excess.  Anything more than 14 units of alcohol per week on a regular basis significantly increases health risks.

If you are not sure how much alcohol you drink and whether your drinking could have any impact of your health, then complete the Alcohol Self-Assessment tool today to find out your level of risk of alcohol dependence including information and support available if needed.

Excessive alcohol consumption has an inflammatory effect on the body which could make inflammatory joint conditions, such as arthritis and gout, more severe.  This raised inflammation in the body caused by high quantities of alcohol can also contribute or prolong tendon and nerve problems and increase your sensitivity to pain from musculoskeletal conditions.

Alcohol can reduce your levels of human growth hormones, especially if your sleep pattern is disrupted, which are needed to regenerate muscle, tendon and ligaments.  Therefore, this not only increases your risk of musculoskeletal injury but can also slow your recovery if you already have a soft tissue problem.  Click Here for more information on how alcohol can affect your fitness and physical performance.

There are many other health risks for regularly drinking too much alcohol.  Understanding the facts about how alcohol affects your mind and body can be the first step to increase your alcohol awareness and reduce your drinking.  Whether it’s alcohol poisoning symptoms, how many units a week you should have or the impact on your mental health,  Click Here for more information.

While the effects of alcohol can sometimes have a short-term positive impact on your mood, in the long-term it can cause problems for mental health.  Drinking alcohol is linked to a range of mental health issues from depression and memory loss, to suicide.  Watch this short video to learn more about the link between alcohol and your mental health.

Cutting down on alcohol has lots of benefits and you can start to feel better within just a few days.  However, it is not always easy to take that step so Click Here to find out how Essex Wellbeing Service can help and support you to safely manage your drinking if necessary.

Watch this video to learn more about alcohol and health, including a rethink of the way you drink and when to seek further help.

The relationship between work and musculoskeletal health is complex.  Work can usually benefit your health in two ways.  Firstly, carrying out meaningful work has been shown to be an important for your own sense of health and wellbeing.  Secondly, healthy workplaces including the ability to socially interact with work colleagues create an opportunity to promote good health in general and musculoskeletal health specifically.

Musculoskeletal conditions can affect your ability to work.  In the UK, these conditions are the second greatest health cause of working days lost which can have both psychological and financial impacts on your general wellbeing, potentially causing further poor health.  Certain occupational activities are known to increase the risk of developing certain types of musculoskeletal conditions.  Jobs that involve frequent bending and twisting may predispose to back pain, prolonged heavy lifting has been associated with back pain and osteoarthritis of the knees, and upper limb problems such as carpal tunnel syndrome may be associated with some types of manual work.

Much can be done to reduce any threats to musculoskeletal health from your workplace.  Modifying physical environments and work practices can reduce the incidence of injury and early intervention to identify and address problems can minimise persistent pain, disability and time off work.  So why not discuss any concerns you have with your employers whether you already have musculoskeletal symptoms or not?

It is not just the physical activities you carry out at work that can contribute to musculoskeletal problems at work.  Cultural issues and psychological factors are an important part of your musculoskeletal health in the workplace, in ways that are only partially understood.  Work-related musculoskeletal problems, such as back and neck pain, are more strongly linked with workplace stress, high job demands and low job satisfaction than they are with the physical characteristics of any job.

If you are experiencing stress at work, which is having an adverse effect on either your mental or physical health, you are not alone.  Work-related stress, depression or anxiety is the most common cause of sickness absence in the UK.  For more information on the relationship between your stress, mood and musculoskeletal health – Click Here.  Watch this short video below to find out how you and your employer can maintain your wellbeing in the workplace.

Since the pandemic, more people are now working from home so it is important that you take care of your mental health whilst adapting to a different work routine.  Watch this video for some useful tips to help with your mental wellbeing, which can also improve your musculoskeletal health, while working at home.

For more guidance and advice on how to stay safe and well at work, visit the Health and Safety Executive website – Click Here.  Essex Wellbeing Service also offer a free programme for organisations to support employee health and wellbeing in Essex.  Click Here for more information or watch this short video explaining the benefits of the Working Well programme.

Spending quality time with your friends and family is not only good for your mental health, but also your physical health and wellbeing.  Evidence has shown that social interaction has the ability to reduce your sensitivity to musculoskeletal pain through a number of different mechanisms even if you may not initially feel up to connecting with others if you’re in pain.

Catching up with a loved one can improve your mood which we know can help to decrease sensitivity to pain and potentially reduce inflammation in the body.  This, in turn, might help you feel more comfortable and confident to gradually return to your normal activities which can improve your physical and mental health.

Distraction can be an excellent pain-reliever.  When you really immerse yourself in a friend or family member’s company, your attention is focused on this interaction rather than your pain.  Your musculoskeletal health could be improved even further if are engaging with physical activities that you enjoy with this person at the same time so try and find an ‘exercise buddy’.

Also, just having a supportive loved one who’s there to listen if you want to talk about your musculoskeletal pain can actually help to reduce the pain you are experiencing. This has been shown to be even more beneficial if your friend or family member providing the social support is in close physical proximity so try and meet up in person when you can.  The threat of pain isn’t as scary when you know you’re not alone.

Even though people vary in the degree to which they seek out the company of other people, we all share the fundamental need to interact with others.  A wealth of evidence shows that positive relationships and shared activities contribute to your health and wellbeing.  Conversely, loneliness and social isolation increase health risks.  If you’re feeling lonely or socially isolated, there is support available to help you connect with other similar people in your local area of Essex –  Click Here 

Social contact is good for your mental health even if you don’t always feel like engaging with other people when you’re low or anxious.  Watch this video to learn ways you can build more social connection into your life.

The World Health Organisation defines health literacy as ‘the personal characteristics and social resources needed for individuals and communities to access, understand, appraise and use information and services to make decisions about health’.

We know the current levels of health literacy are low in England.  An NHS report in 2015 showed that 61% of the working age population find it difficult to understand health and wellbeing information.  Low levels of health literacy are closely linked with poorer health outcomes and increased preventable death.  This is due to a number of reasons including the person’s ability to manage long term conditions, keep to medication regimes and engage with preventative programmes and make informed healthy lifestyle choices.

The good news is that, conversely, understanding health information can have a huge impact on your ability to stay healthy and manage musculoskeletal and other conditions effectively, giving you a better quality of life.  There is now strong evidence that having the reasons for your musculoskeletal problem explained and understood can directly help to reduce your pain sensitivity and assist you with your recovery.

The fact you are reading this section means you are keen to improve your own health literacy which already increases your chances of having a better overall health outcome whether you need additional healthcare services or not, so congratulations for taking this step.  For more information and advice on specific musculoskeletal conditions or health promotion, visit the self-help page on this website.  Contact Us if you have any feedback regarding the quality of the health information or resources provided on our website.

Remember, the more knowledgeable you are, the more empowered you are to make the best decisions about your own musculoskeletal health.

Watch this video explaining health literacy in more detail and why it matters to you.