How to manage MSK health and prevent injury

Whether it is waking up with a stiff neck, feeling a familiar twinge in the lower back at the end of the day, or managing a muscle strain from sport, most people will experience musculoskeletal (MSK) pain at some point in their lives.

MSK pain is far from a minor inconvenience. Around 30% of GP appointments in the UK relate to muscle, joint or bone issues, and globally these conditions affect roughly one in three people, making them the leading cause of disability worldwide. Yet the real impact often shows up quietly – in how stiff people feel getting out of bed, how well they sleep, or how easily they can focus at work and at home. 

These everyday effects accumulate quickly and influence how well people live and function.

The good news is that many MSK issues are preventable. By understanding what drives them and making a few simple lifestyle changes, people can keep their bodies stronger, more resilient, and more comfortable for longer.

Understanding the MSK system

The musculoskeletal system is the network of muscles, joints, ligaments and bones that provides structure, stability and support for every movement a person makes.

Modern life is not always kind to this system. Hours spent sitting at a desk, standing still at work, driving, or living a largely sedentary lifestyle can weaken muscles and stiffen joints over time. Add stress, tiredness or poor sleep into the equation, and small discomforts can develop into persistent pain.

Being aware of these early signs – and responding to them – is often what prevents short-term discomfort turning into a longer-term issue.

Common causes of MSK pain

MSK pain can develop for many reasons, but some of the most common include

• Sedentary lifestyle: Long periods of sitting can reduce blood flow and weaken stabilising muscles, especially around the core, hips and lower back.
  
  
• Repetitive strain: Repeating the same motion (for example typing, lifting, or running) can overwork certain muscles and tendons, leading to inflammation and pain.
  
  
• Sustained posture: No single posture is “bad”, but staying in one position for too long – particularly when slouched or twisted – increases tension in the spine, shoulders and neck.
  
  
• Ageing and slower recovery: As we age, muscles naturally lose strength and joints can stiffen more easily, especially when we are inactive.
  
  

In many cases, pain is the body’s way of signalling the need for change.

Five everyday habits to protect MSK health

A major lifestyle overhaul is not needed to feel a noticeable difference. Small changes, introduced gradually, can have a significant impact on overall MSK health.

Here are five simple habits that can help prevent injury and manage everyday aches.

1. Keep moving

Take regular movement breaks, particularly during long periods of sitting. Standing, stretching, walking or simply changing position helps reduce stiffness and improves circulation.

2. Build strength

Strength training – using body weight or light weights – is one of the most effective ways to prevent injury. Increasing repetitions, weight or the variety of movements gradually helps build resilience without overloading the body.

3. Stretch and mobilise

Gentle stretching, yoga and mobility exercises support flexibility and joint health. Focusing on the back, hips, shoulders and neck can be especially beneficial, as these areas often tighten during daily activities.

4. Prioritise rest and manage stress

Chronic stress can cause muscles to tense, while poor sleep reduces the body’s capacity to repair and recover. Deep breathing, mindfulness and quality rest all support healing and reduce tension.

5. Listen to the body

Sharp, recurring or long-lasting pain should not be ignored. If discomfort is not improving – or is affecting daily life, work or sleep – support from a qualified health professional can make a significant difference.

Early intervention and recovery

When pain begins to affect movement, rest or daily activities, early intervention is key. Acting sooner improves recovery outcomes and, in many cases, can prevent short-term issues from becoming chronic.

Tools like Phio help people reach the right support faster by directing them to the most appropriate care – whether that is a clinician, targeted exercises or self-management strategies. Phio’s Immediate assessment reduces delays, and minimises the time people spend managing avoidable pain.

Movement is medicine

MSK health is not only about preventing injury, but about maintaining the freedom to move well, work well and enjoy everyday life.

Small habits make a big difference: stretching during a break, taking the stairs or adding a little movement into moments that are otherwise still.

Movement is one of the most powerful ways to support long-term health. Better everyday actions – combined with the right tools, such as platforms like Phio – can help people stay stronger, healthier and more comfortable in their bodies.

Need additional support?

Phio is a clinically-led MSK tool that helps you quickly understand and manage your bones, muscle or joint concerns. Developed by expert physiotherapists, it provides immediate support and signposts you to the most appropriate care pathway.