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.
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.
- 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.
- 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.
- Get personalized nutrition tips from a registered dietitian by joining the Adobe Nutrition email group or the #adobe-nutrition Slack channel.
- You can also use LifeDojo to build healthy eating habits.
Reduce stress
Where your mind goes, your body will follow: tense and uncomfortable, or calm and relaxed.
- Use your free Headspace membership to learn and practice mindfulness and meditation techniques.
- Access mental health support and free, confidential counseling through GuidanceResources.
- Get a massage, which can be reimbursed through the wellbeing reimbursement program.
- Use LifeDojo to build resilience.
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.
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.
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
- Use LifeDojo to build healthy habits with the help of a coach.
- Join the nutrition Slack channel, or listen to Adobe’s nutrition podcast to learn healthy habits.
- Use your wellbeing reimbursement for gym memberships, fitness classes, or equipment.
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 911, or 065 for ambulance.
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.
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.