Muscle, bone, and joint health

Musculoskeletal disorders—the formal name for muscle, bone, and joint issues—are common health issues and can have a huge impact on your quality of life. These disorders limit your normal physical activity due to injury, pain, or disease of the bones, joints, ligaments, muscles, and tendons.

If you’re experiencing pain or discomfort, be sure to take the symptoms seriously, and seek medical care as soon as possible.

Your personal muscle, bone, and joint health checklist

There are plenty of actions you can take to bolster your muscle, bone, and joint health to prevent future pain and injury. You can get started right now.

It only takes 2 minutes

Answer a few questions to get your personalised to-do list to help keep you feeling your best.

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Preventing musculoskeletal pain and injury

As with many other health concerns, focusing on prevention is worth the effort.

Here’s how your Adobe benefits can be a big part of your musculoskeletal health game plan.

Check your workspace

Having an ergonomically friendly workstation can help you avoid working in uncomfortable positions and prevent pain now and in the future.

Adobe’s ergonomics program offers a free self-paced virtual ergonomic assessment, powered by ergoIQ. The tips you get will help you feel better while you work.

Want more resources? Check out the ergonomics page on Inside Adobe.

Is it your eyes?

Poor vision can contribute to leaning forward when reading or working on a computer. If you are an Australian resident or citizen, consider getting a government-funded eye exam via bulk-billed medical centres.

Learn more

Get moving

Staying active throughout the day is an important part of reducing your risk for neck, back, and joint pain. If you follow a plan for regular exercise, the benefits can be even greater.

  • Work with a fitness professional to ensure you’re using proper exercise techniques. You can use the wellbeing reimbursement program to get reimbursed for these services, along with expenses like gym memberships, ski passes, weights, and virtual exercise classes.
  • Learn about the benefits of taking regular breaks, and visit the Adobe Anywhere page on the Adobe Life app to find guided mobility breaks that you can participate in near your desk. Visit Adobe Anywhere > Wellbeing > Fitness Training > Mobility Break.
  • Try building an exercise habit with the help of LifeDojo.
  • Download the Headspace app to participate in on-demand yoga, stretching, and cardio sessions in the Move section.

Check with your doctor

To be sure it’s right for you, get your doctor’s OK before you start a new exercise regimen, especially if you are not currently exercising.

Fuel your body

Staying hydrated, getting enough protein, and eating whole foods can support the growth of strong muscles and bones.

Reduce stress

Where your mind goes, your body will follow: tense and uncomfortable, or calm and relaxed.

Complete a health assessment

A health assessment is a confidential questionnaire that asks about your health history and current habits. Share the results with your doctor, who can help you:

  • Better understand your situation and get the best, most effective care
  • Determine your current health risks and learn how to decrease your risk of disease
  • Find educational content that’s most applicable to your needs

To get started, search your medical plan’s website for “health assessment” or “resources”.

If you’re experiencing symptoms

If you’re feeling some pain or discomfort, don’t ignore it! Timely intervention can keep a small problem from becoming a bigger issue.

back pain illustration

I need to build some healthy habits

Your Adobe benefits can help make a change for the better.

I need to build some healthy habits

I feel discomfort when sitting at my desk

Check the ergonomics of your workspace.

I feel discomfort when sitting at my desk

Take a look at this quick posture guide [PDF] to see if you’re properly positioned.

For a more comprehensive look at your space, start with a self-paced virtual ergonomic assessment, powered by ergoIQ. Visit the ergonomics page to learn more.

I injured myself

Get the care you need without delay.

I injured myself

If it’s an emergency, dial 000.

If you need care right away, and your injury is not life-threatening, an urgent care facility is probably your best bet for quick, appropriate care.

I got hurt at work

Report what happened, whether you have sudden back pain after lifting something heavy, or a sore knee after slipping and falling.

I got hurt at work

First, get the care you need. If you’re in the office, call Adobe Security for assistance, or dial 000 in an emergency.

Then, submit a request to the Support Centre to report your injury. Choose Employee Resource Center (ERC) as the category.

Learn more about work illness or injury and time off.

I have lower back pain

Acting early can help avoid more serious problems later.

I have lower back pain

First, pay attention to your symptoms and what might cause the pain—like sitting at your desk for a long time or lifting something heavy.

  • If your discomfort is coming from sitting at your desk, consider an ergonomic assessment
  • You can also talk to your doctor about your symptoms and whether you should see a specialist.

Stress is contributing to my pain

Feeling calmer and more relaxed can help relieve physical discomfort.

Stress is contributing to my pain

  • Access mental health support and confidential counselling through GuidanceResources.
  • Your free Headspace membership can help with mindfulness and meditation techniques, including a pain management course and pain-at-night meditation.

Don’t delay

Studies show that the longer you delay getting treatment for a musculoskeletal issue, the longer it takes to recover, the more expensive the required treatment, and the greater the chances of a recurring problem.

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Recovering from an injury

Recovering from an injury can be a long process, but taking the proper steps to fully recover is worth the time. As you work with your doctors and follow their advice, you can reduce your chance of pain or re-injury in the future.

Consider using these resources as additional support in your recovery journey.

Stay accountable with LifeDojo

LifeDojo coaches can help you stick to your physiotherapy program or other medical recommendations with regular check-ins and realistic goal setting.

Find mindfulness with Headspace

Through your free Headspace membership, you can practise mindfulness to support your mental and physical recovery. These resources might be particularly helpful (and there are a lot more to explore):

  • Sports recovery course
  • Managing anxiety course
  • Navigating change course
  • Pain management course
  • Pain at night meditation

Consider emotional support with GuidanceResources

Caring for your mental wellbeing is an important part of physical recovery. Through GuidanceResources, you can access 12 free confidential counselling sessions per issue each year to support your mental health needs. You also have access to resources to help you along the way.

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