Muscle, bone, and joint health

Musculoskeletal disorders are common health issues that 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.

The term “musculoskeletal” is used to describe anything relating to the muscles, bones, joints and connective tissues in the body. When we take care of our musculoskeletal health, we lay a foundation for better and more comfortable movement.

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 personalized 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

Ergonomics is the process of arranging your workspace or desk to fit you in the best way possible. 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. Consider getting an eye exam to ensure your vision isn’t contributing to weak posture.

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, weights, and virtual exercise classes.
  • Read about the benefits of physical activity for the prevention and relief of bone, joint, and muscle pain.
  • Learn about the benefits of taking regular breaks, and visit the Adobe Anywhere page on the Adobe Life app to find guided mobility breaks you can participate in, that are near your desk. Visit Adobe Anywhere > Wellbeing > Fitness Training > Mobility Break.
  • Check out Exos’ ​virtual group exercise schedule for live or recorded classes that you can view from anywhere.
  • 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 that it’s right for you, get your doctor’s OK before you start a new exercise program, especially if you don’t exercise much now.

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.

Schedule your annual health checkup with your doctor

Getting routine preventive care, like having an annual health check, is a key part of staying healthy. These visits can help identify health concerns before they become problems. Learn more about your medical benefits.

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

Visit the Omint website or app to get started.

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 feel stiff and inflexible

Consider adding stretching and mobility exercises to your regular routine.

I feel stiff and inflexible

  • Regular, purposeful, and gentle movement can reduce stiffness and improve your range of motion.
  • Visit the Headspace app, and choose Move under the Explore tab to find feel-good yoga flows that you can practice anytime.

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.

You can also talk to your doctor about 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 counseling through GuidanceResources.
  • Your free Headspace membership can help with mindfulness and meditation techniques, including a pain management course and pain-at-night meditation.

I injured myself

Get the care you need without delay.

I injured myself

If your injury is life-threatening, call for emergency medical assistance by dialing 192.

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

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 reinjury 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 practice 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 counseling sessions per life management issue, per year, to support your mental health needs. You also have access to resources to help you along the way.

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