The Wellness Wire: Issue 15

🩻 Pain in the neck? Welcome to the club.

It’s 3 pm. Your lower back is throbbing, your neck feels like it’s holding up a bowling ball, and your shoulders are inching towards your ears. Sound familiar?

You’re not broken. And your job isn’t the problem. The trouble is the cycle of confusion and overreaction that turns everyday aches into chronic issues. Most of the time, the fix is simple and within your control.

But here’s the good news. The answer to easing your aches isn't buried in complex scans or expensive procedures. Instead, it’s hidden in plain sight, in how you sit, move, train, and think about pain itself.

This week, we're stripping musculoskeletal pain down to the essentials. We’ll debunk myths, reveal what really works, and give you simple tools to feel better, move easier, and reclaim your productivity.

Ready to break the pain cycle?

💰 The billion-dollar ache

When it comes to workplace wellness, we tend to think first about stress, burnout, or mental health. But quietly sitting right beside these issues is another equally pervasive problem: musculoskeletal (MSK) pain.

Globally, MSK disorders affect around 1.7 billion people, making them the number-one cause of disability worldwide. And it's not just older individuals, chronic pain increasingly impacts people in their 20s, 30s, and 40s, right in their prime working years.

For businesses, the costs are substantial. MSK pain is a leading cause of absenteeism (time away from work) and presenteeism (employees at work but not functioning well). In fact, musculoskeletal disorders account for an estimated $213 billion in annual costs in the United States alone, stemming from medical expenses, lost productivity, and sick leave.

Yet, here's the good news: much of this pain is preventable and manageable with some straightforward, evidence-based changes.

Let's dive deeper and unpack how you and your team can tackle MSK pain head-on, reclaim productivity, and foster a healthier workplace.

🩺 Why your back pain probably doesn't need a doctor

When it comes to lower back pain, we've been conditioned to think worst-case scenario. At the first twinge of discomfort, we rush off to the doctor requesting scans, referrals, and prescriptions.

But here’s the reality check. About 90% of lower back pain is non-specific, meaning it doesn’t have a clearly identifiable medical cause. It usually resolves naturally within a few weeks, even without medical treatment.

Yet each year, billions of dollars are spent on unnecessary medical investigations and interventions. These include MRI scans, X-rays, specialist visits, injections, and surgeries. Not only are these treatments costly, but they are often unhelpful and can actually increase anxiety and prolong recovery.

Of course, there are exceptions. If you’ve experienced trauma, unexplained weight loss, fever, numbness, or weakness in your limbs, it’s important to get checked out. Scans are still valuable when guided by clinical red flags.

Research consistently shows that simple measures like early reassurance, clear education, and gradual return to normal activities lead to far better outcomes than extensive testing and treatment.

The bottom line? Movement beats medicine, and understanding your pain is often the best therapy.

Let’s clear up a few common myths next, so you can confidently tackle back pain and get on with life.

😰 Fear fuels pain

Back and neck pain can be scary, but most of what we've been told about it simply isn't true. These outdated ideas often create fear, avoidance, and unnecessary treatment. Let’s set the record straight.

Myth 1: "You should rest until it gets better."

Truth: Too much rest can make things worse. Gentle movement and staying active actually help reduce pain and speed up recovery.

Myth 2: "Bad posture causes back pain."

Truth: There’s no single perfect posture. What matters more is moving regularly and avoiding long periods in one position. The best posture is your next one, but remember that a good ergonomic setup can reduce strain when you're at your desk for long hours.

Myth 3: "Pain means there’s serious damage."

Truth: Pain is influenced by more than just tissue injury. Stress, sleep, mood, and fear all amplify pain. Feeling pain doesn't mean you're broken.

Myth 4: "Abnormalities on a scan mean something is seriously wrong."

Truth: Many people without any pain at all show disc bulges, degeneration, or other 'abnormalities' on MRI or X-ray. These changes are often normal signs of ageing and no cause for concern. The scan doesn’t always match the symptoms.

💥 Weight, inflammation, and the pain connection

Musculoskeletal pain doesn’t just come from bad chairs or poor posture. Our daily habits play a major role, especially when it comes to weight and inflammation.

Excess weight increases the load on joints, particularly the lower back, hips, and knees, which are already under pressure from long hours of sitting. The result is more pain, more stiffness, and slower recovery.

But it’s not just about mechanics. Fat tissue itself is metabolically active, contributing to chronic inflammation that can sensitise the body to pain. In other words, even a small amount of weight loss can reduce pain, not just by lightening the load, but by calming inflammation too.

Here’s the good news. You don’t need to drop 20 kilos to feel better. Research shows that even a 5% weight loss can significantly reduce joint pain and improve function.

Small changes in eating habits, daily movement, and strength training can add up quickly. That’s where coaching, community, and tracking can make all the difference.

Have you tried the new AI-powered Strove meal tracking feature?

✅ What actually helps: real-world fixes for MSK pain

You don’t need a referral to a specialist to start feeling better. In most cases, small, consistent changes to your daily routine can significantly reduce musculoskeletal pain and stop it from coming back.

Here are some evidence-backed strategies you can try today:

1. Move every 30 minutes

Sitting still for too long stiffens joints and shortens muscles. Stand up, stretch, or take a short walk every half hour. Set reminders if needed.

2. Don’t chase perfect posture

There’s no single ideal way to sit or stand. What matters most is variety and movement. Change positions often and avoid being rigid.

3. Add strength training to your week

Even just two 20-minute sessions a week can strengthen muscles, stabilise joints, and reduce pain. Bodyweight exercises or resistance bands are a great place to start.

4. Keep active even when you’re sore

Unless a doctor advises otherwise, staying gently active is almost always better than rest. Walking, stretching, or light movement can help ease pain and speed up recovery.

5. Mind your mindset

Worry and fear can make pain feel worse. Try breathing exercises, mindfulness, or coaching to reframe how you think about discomfort.

6. Improve your desk setup

Your screen should be at eye level, your shoulders relaxed, and your feet flat on the floor. If you don’t have fancy equipment, get creative with books or cushions.

7. Manage weight and inflammation

A nutritious diet and regular movement help reduce inflammation and joint stress, especially in the lower back, knees, and hips.

🧠 How your brain shapes your pain 

When it comes to musculoskeletal pain, what’s happening in your body is only part of the story. Your thoughts, emotions, stress levels, and beliefs all influence how pain is felt and how long it sticks around.

This is called the biopsychosocial model of pain, and it’s backed by decades of research. People who are anxious, fearful of movement, or catastrophising their symptoms tend to experience more intense, longer-lasting pain, even when there’s no major injury.

That’s why the best treatment isn’t just physical therapy or posture correction. It’s also:

• Reassurance: Knowing that most MSK pain is not dangerous.
  

• Mindset shifts: Challenging beliefs like "I’ll never recover" or "pain means damage."
  

• Stress reduction: Practices like breathing exercises, mindfulness, or simply getting enough sleep can help turn the dial down on pain.

In some cases, talking to a physiotherapist, counsellor, or psychologist can help you break out of the pain-stress-pain cycle and regain confidence in your body.

Pain is real. But the brain plays a huge role in how we experience it. When you calm the nervous system, you often calm the pain.

🚶 Move forward with confidence 

Musculoskeletal pain might be common, but it’s not inevitable. And in most cases, it’s not something you need to fear.

Back and joint pain can often be prevented or improved through consistent, simple habits. You don’t need perfect posture, expensive scans, or strict rest. What you need is movement, strength, and confidence.

Here’s what to remember:

• Most MSK pain is non-serious and temporary.
  

• Movement is better than rest, even when you’re sore.
  

• Your mindset and stress levels play a huge role in how pain is felt.
  

• Strength training, posture variation, weight management, and regular breaks can go a long way in protecting your body.
  

• The best treatment plan is often found in your daily habits, not a prescription pad.

With the right knowledge and support, you can stop pain from running the show and get back to moving, working, and living with ease.

🏢 Could Strove help at your organisation?

Employee wellbeing is key to productivity and a thriving workplace culture.

Coming soon:
Move Well - Strove’s targeted program to fight MSK pain through evidence-based lifestyle interventions.

Try Strove free for 7 days to see the difference.