# https://www.brisbanespineclinic.com.au/ llms-full.txt ## Spinal Care Clinic [Skip to content](https://www.brisbanespineclinic.com.au/#content) - [Second Opinion to Spinal Surgery](https://www.brisbanespineclinic.com.au/spinal-conditions/second-opinion-to-spinal-surgery/) - [Treatment for Athletes & Bodybuilders](https://www.brisbanespineclinic.com.au/spinal-services/brisbane-sports-physio/) Search: [Search](https://www.brisbanespineclinic.com.au/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") - [Home](https://www.brisbanespineclinic.com.au/) - [Our Difference](https://www.brisbanespineclinic.com.au/about-us/) - [Care pathways](https://www.brisbanespineclinic.com.au/about-us/care-pathway/) - [Spinal Consultants](https://www.brisbanespineclinic.com.au/#) - [Justin Lin](https://www.brisbanespineclinic.com.au/about-us/justin-lin/) - [Leo Hyun](https://www.brisbanespineclinic.com.au/about-us/leo-hyun/) - [Kelvin Choi](https://www.brisbanespineclinic.com.au/about-us/kelvin-choi/) - [Johnson Huang](https://www.brisbanespineclinic.com.au/about-us/johnson-huang/) - [Marco Lin](https://www.brisbanespineclinic.com.au/about-us/marco-lin/) - [Matthew Choi](https://www.brisbanespineclinic.com.au/about-us/matthew-choi/) - [Michael Pham](https://www.brisbanespineclinic.com.au/about-us/michael-pham/) - [Raymond Sidhu](https://www.brisbanespineclinic.com.au/about-us/raymond-sidhu/) - [Yuji Chen](https://www.brisbanespineclinic.com.au/about-us/yuji-chen/) - [Raymond Lin](https://www.brisbanespineclinic.com.au/about-us/raymond-lin/) - [Sean Chiang](https://www.brisbanespineclinic.com.au/about-us/sean-chiang/) - [Careers](https://www.brisbanespineclinic.com.au/about-us/careers/) - [Joint Effort Approach](https://www.brisbanespineclinic.com.au/about-us/joint-effort-approach/) - [Services](https://www.brisbanespineclinic.com.au/services/) - [Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/) - [Rehabilitation](https://www.brisbanespineclinic.com.au/services/physiotherapy/rehabilitation/) - [Sports Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/sports-physiotherapy/) - [Vestibular Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/vestibular-physiotherapy/) - [Women’s Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/womens-physiotherapy/) - [Physio for Back Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-back-pain/) - [Physio for Knee Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-knee-pain/) - [Physio for Plantar Fasciitis](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-plantar-fasciitis/) - [Physio for Tennis Elbow](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-tennis-elbow/) - [Physio for Wrist Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-wrist-pain/) - [Chiropractic](https://www.brisbanespineclinic.com.au/services/chiropractic/) - [NDIS Physiotherapy Services](https://www.brisbanespineclinic.com.au/services/ndis-physiotherapy/) - [Second Opinion Spinal Surgery](https://www.brisbanespineclinic.com.au/services/second-opinion-to-spinal-surgery/) - [Spine Special Consult](https://www.brisbanespineclinic.com.au/services/spine-special-consult/) - [Dry Needling](https://www.brisbanespineclinic.com.au/services/dry-needling/) - [Headache and Migraine Treatment](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Conditions](https://www.brisbanespineclinic.com.au/conditions/) - [Fibromyalgia](https://www.brisbanespineclinic.com.au/conditions/fibromyalgia/) - [Failed Back Surgery Syndrome](https://www.brisbanespineclinic.com.au/conditions/failed-back-surgery-syndrome/) - [Headaches and Migraines](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Scoliosis](https://www.brisbanespineclinic.com.au/conditions/scoliosis/) - [Disc Bulge](https://www.brisbanespineclinic.com.au/conditions/disc-bulge/) - [Lower Back Pain](https://www.brisbanespineclinic.com.au/conditions/lower-back-pain/) - [Acute & Chronic Neck Pain](https://www.brisbanespineclinic.com.au/conditions/neck-pain/) - [Sacroiliac Joint Pain](https://www.brisbanespineclinic.com.au/conditions/sacroiliac-joint-pain/) - [Whiplash](https://www.brisbanespineclinic.com.au/conditions/whiplash/) - [Thoracic Outlet Syndrome](https://www.brisbanespineclinic.com.au/conditions/thoracic-outlet-syndrome/) - [Sciatica](https://www.brisbanespineclinic.com.au/conditions/sciatica/) - [Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) ### Eight Mile Plains, North Lakes & Daisy Hill # The Brisbane Spine Clinic We are here to provide the highest level of care possible for all of our clients. [Book Appointment](https://www.brisbanespineclinic.com.au/booking/ "Booking") ## Spinal treatment without the need for surgery The Brisbane Spine Clinic exists to offer each of our clients the highest level of care through effective, individualised and compassionate non-invasive physiotherapy treatments for all spinal related conditions. We welcome clients throughout Brisbane and regional Queensland who are looking for a second opinion to spinal surgery, are an athlete looking to improve athletic performance or are in need of treatment for your back pain or neck pain. ## Spinal Conditions We Treat The Brisbane Spine Clinic has a special interest in treating a wide variety of spinal conditions. Below you will find information on some of the more common conditions we treat. [![]()](https://www.brisbanespineclinic.com.au/spinal-conditions/lower-back-pain/) ### Lower Back Pain [![]()](https://www.brisbanespineclinic.com.au/spinal-conditions/postural-syndrome/) ### Postural Syndromes [![]()](https://www.brisbanespineclinic.com.au/spinal-conditions/neck-pain/) ### Chronic Neck Pain [![]()](https://www.brisbanespineclinic.com.au/spinal-conditions/sacroiliac-joint-pain/) ### Sacroiliac Joint Pain (Pregnancy back pain) [![]()](https://www.brisbanespineclinic.com.au/spinal-conditions/sciatica/) ### Sciatica [![]()](https://www.brisbanespineclinic.com.au/spinal-conditions/disc-bulge/) ### Disc Bulge [![]()](https://www.brisbanespineclinic.com.au/spinal-conditions/whiplash/) ### Whiplash [![]()](https://www.brisbanespineclinic.com.au/spinal-conditions/thoracic-outlet-syndrome/) ### Thoracic Outlet Syndrome ## The Brisbane Spine Clinic Difference Here at The Brisbane Spine Clinic, we are committed to providing highly specialised, outcome-based care for the treatment of spinal conditions including: - Chronic neck pain - [Low back pain](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) - Sciatica - Osteoarthritis - Scoliosis - Developmental postural correction We understand our client’s frustrations and the impact their spinal conditions can have on their lives which is why we are here to support our clients along their medical journey. [Read About Us](https://www.brisbanespineclinic.com.au/about-us/) ## Our Physiotherapists and Chiropractor [![Physio_Justin Lin 2]()](https://www.brisbanespineclinic.com.au/about-us/justin-lin/) #### [Yu-Tsung (Justin) Lin](https://www.brisbanespineclinic.com.au/about-us/justin-lin/) Co-Founder and Senior Musculoskeletal Consultant [![Physio_Leo Hyun 3]()](https://www.brisbanespineclinic.com.au/about-us/leo-hyun/) #### [Sang Bin (Leo) Hyun](https://www.brisbanespineclinic.com.au/about-us/leo-hyun/) Senior Spinal Consultant [![Physio_Kelvin Choi 2]()](https://www.brisbanespineclinic.com.au/about-us/kelvin-choi/) #### [Chun Man (Kelvin) Choi](https://www.brisbanespineclinic.com.au/about-us/kelvin-choi/) Physiotherapist and Accredited Exercise Physiologist [![Physio_Marco Lin 2]()](https://www.brisbanespineclinic.com.au/about-us/marco-lin/) #### [Marco Lin](https://www.brisbanespineclinic.com.au/about-us/marco-lin/) Physiotherapist & Clinical Exercise Physiologist [![Physio_Raymond Sidhu 2]()](https://www.brisbanespineclinic.com.au/about-us/raymond-sidhu/) #### [Raymond Sidhu](https://www.brisbanespineclinic.com.au/about-us/raymond-sidhu/) Physiotherapist [![Chiro_Johnson Huang 1]()](https://www.brisbanespineclinic.com.au/about-us/johnson-huang/) #### [Dr Shen-Fung (Johnson) Huang](https://www.brisbanespineclinic.com.au/about-us/johnson-huang/) Chiropractor [![Matthew Choi Carousel Image]()](https://www.brisbanespineclinic.com.au/about-us/matthew-choi/) #### [Matthew Choi](https://www.brisbanespineclinic.com.au/about-us/matthew-choi/) Physiotherapist [![Physio_Michael Pham_Headshot]()](https://www.brisbanespineclinic.com.au/about-us/michael-pham/) #### [Michael Pham](https://www.brisbanespineclinic.com.au/about-us/michael-pham/) Physiotherapist [![Physio_Yuji Chen 1_Headshot-3]()](https://www.brisbanespineclinic.com.au/about-us/yuji-chen/) #### [Yuji Chen](https://www.brisbanespineclinic.com.au/about-us/yuji-chen/) Physiotherapist [![Raymond Lin]()](https://www.brisbanespineclinic.com.au/about-us/raymond-lin/) #### [Raymond Lin](https://www.brisbanespineclinic.com.au/about-us/raymond-lin/) Physiotherapist [![Sean Chiang]()](https://www.brisbanespineclinic.com.au/about-us/sean-chiang/) #### [Sean Chiang](https://www.brisbanespineclinic.com.au/about-us/sean-chiang/) Physiotherapist # OFFERING SECOND OPINIONS ON SPINAL SURGERY Back (spinal) surgery isn’t the solution for everyone. If you’re looking for a treatment alternative or a second opinion to spinal surgery, contact us first. [Learn more](https://www.brisbanespineclinic.com.au/about-us/) ## The Latest News Keep up-to-date with the latest news and events at The Brisbane Spine Clinic. [May122025](https://www.brisbanespineclinic.com.au/blog/2025/05/12/ "1:35 pm") [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome]()](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) ### [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/ "What is shoulder impingement syndrome and what are the treatment options?") [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [By Brisbane Spine](https://www.brisbanespineclinic.com.au/blog/author/brisbane-spine-clinic/ "View all posts by Brisbane Spine") [May 12, 2025](https://www.brisbanespineclinic.com.au/blog/2025/05/12/ "1:35 pm") What is shoulder impingement syndrome and what are the treatment options? We often talk about tears, pulls and aches when it comes to shoulder pain – but what about a pinch? Did you know some movements can cause compression in the top of your shoulder, leading to what’s called shoulder impingement syndrome? It’s a common… [Details](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [Apr32025](https://www.brisbanespineclinic.com.au/blog/2025/04/03/ "2:08 pm") [![dry needling; acupuncture can be used to treat stiffness]()](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) ### [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/ "Dry needling vs acupuncture") [Dry Needling](https://www.brisbanespineclinic.com.au/blog/category/dry-needling/), [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [By Brisbane Spine](https://www.brisbanespineclinic.com.au/blog/author/brisbane-spine-clinic/ "View all posts by Brisbane Spine") [April 3, 2025](https://www.brisbanespineclinic.com.au/blog/2025/04/03/ "2:08 pm") If you’ve ever experienced muscle pain, tightness, or persistent discomfort, chances are you’ve googled how to solve them, but have you ever investigated dry needling or acupuncture as an option? If you have, you might be wondering what the difference is, given they sound similar. In this month’s blog, we investigate the distinct purposes and… [Details](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Feb102025](https://www.brisbanespineclinic.com.au/blog/2025/02/10/ "9:07 am") [![]()](https://www.brisbanespineclinic.com.au/blog/bppv-benign-paroxysmal-positional-vertigo/) ### [Understanding BPPV – Benign Paroxysmal Positional Vertigo](https://www.brisbanespineclinic.com.au/blog/bppv-benign-paroxysmal-positional-vertigo/ "Understanding BPPV – Benign Paroxysmal Positional Vertigo") [Dizziness](https://www.brisbanespineclinic.com.au/blog/category/dizziness/), [Vertigo](https://www.brisbanespineclinic.com.au/blog/category/vertigo/) [By Brisbane Spine](https://www.brisbanespineclinic.com.au/blog/author/brisbane-spine-clinic/ "View all posts by Brisbane Spine") [February 10, 2025](https://www.brisbanespineclinic.com.au/blog/2025/02/10/ "9:07 am") Have you ever felt the rush of dizziness when standing up too quickly, or looking up to the ceiling? Maybe you’ve experienced your eyes filling with ‘stars’ when you look up from tying your shoe. This light-headed feeling could be BPPV (benign paroxysmal positional vertigo), a common inner-ear problem which causes vertigo and dizziness when… [Details](https://www.brisbanespineclinic.com.au/blog/bppv-benign-paroxysmal-positional-vertigo/) [![Join Our Team]()](https://www.brisbanespineclinic.com.au/about-us/careers/) [Go to Top](https://www.brisbanespineclinic.com.au/#) ## Back Pain Specialists [Skip to content](https://www.brisbanespineclinic.com.au/blog/who-do-i-see-for-back-pain/#content) - [Second Opinion to Spinal Surgery](https://www.brisbanespineclinic.com.au/spinal-conditions/second-opinion-to-spinal-surgery/) - [Treatment for Athletes & Bodybuilders](https://www.brisbanespineclinic.com.au/spinal-services/brisbane-sports-physio/) - [Second Opinion to Spinal Surgery](https://www.brisbanespineclinic.com.au/spinal-conditions/second-opinion-to-spinal-surgery/) - [Treatment for Athletes & Bodybuilders](https://www.brisbanespineclinic.com.au/spinal-services/brisbane-sports-physio/) Search: [Search](https://www.brisbanespineclinic.com.au/blog/who-do-i-see-for-back-pain/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Search: [Search](https://www.brisbanespineclinic.com.au/blog/who-do-i-see-for-back-pain/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") [Menu](https://www.brisbanespineclinic.com.au/blog/who-do-i-see-for-back-pain/#) [Menu](https://www.brisbanespineclinic.com.au/blog/who-do-i-see-for-back-pain/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/07/retina-logo.png.webp)](https://www.brisbanespineclinic.com.au/) - [Home](https://www.brisbanespineclinic.com.au/) - [Our Difference](https://www.brisbanespineclinic.com.au/about-us/) - [Care pathways](https://www.brisbanespineclinic.com.au/about-us/care-pathway/) - [Spinal Consultants](https://www.brisbanespineclinic.com.au/blog/who-do-i-see-for-back-pain/#) - [Justin Lin](https://www.brisbanespineclinic.com.au/about-us/justin-lin/) - [Leo Hyun](https://www.brisbanespineclinic.com.au/about-us/leo-hyun/) - [Kelvin Choi](https://www.brisbanespineclinic.com.au/about-us/kelvin-choi/) - [Johnson Huang](https://www.brisbanespineclinic.com.au/about-us/johnson-huang/) - [Marco Lin](https://www.brisbanespineclinic.com.au/about-us/marco-lin/) - [Matthew Choi](https://www.brisbanespineclinic.com.au/about-us/matthew-choi/) - [Michael Pham](https://www.brisbanespineclinic.com.au/about-us/michael-pham/) - [Raymond Sidhu](https://www.brisbanespineclinic.com.au/about-us/raymond-sidhu/) - [Yuji Chen](https://www.brisbanespineclinic.com.au/about-us/yuji-chen/) - [Raymond Lin](https://www.brisbanespineclinic.com.au/about-us/raymond-lin/) - [Sean Chiang](https://www.brisbanespineclinic.com.au/about-us/sean-chiang/) - [Careers](https://www.brisbanespineclinic.com.au/about-us/careers/) - [Joint Effort Approach](https://www.brisbanespineclinic.com.au/about-us/joint-effort-approach/) - [Services](https://www.brisbanespineclinic.com.au/services/) - [Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/) - [Rehabilitation](https://www.brisbanespineclinic.com.au/services/physiotherapy/rehabilitation/) - [Sports Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/sports-physiotherapy/) - [Vestibular Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/vestibular-physiotherapy/) - [Women’s Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/womens-physiotherapy/) - [Physio for Back Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-back-pain/) - [Physio for Knee Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-knee-pain/) - [Physio for Plantar Fasciitis](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-plantar-fasciitis/) - [Physio for Tennis Elbow](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-tennis-elbow/) - [Physio for Wrist Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-wrist-pain/) - [Chiropractic](https://www.brisbanespineclinic.com.au/services/chiropractic/) - [NDIS Physiotherapy Services](https://www.brisbanespineclinic.com.au/services/ndis-physiotherapy/) - [Second Opinion Spinal Surgery](https://www.brisbanespineclinic.com.au/services/second-opinion-to-spinal-surgery/) - [Spine Special Consult](https://www.brisbanespineclinic.com.au/services/spine-special-consult/) - [Dry Needling](https://www.brisbanespineclinic.com.au/services/dry-needling/) - [Headache and Migraine Treatment](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Conditions](https://www.brisbanespineclinic.com.au/conditions/) - [Fibromyalgia](https://www.brisbanespineclinic.com.au/conditions/fibromyalgia/) - [Failed Back Surgery Syndrome](https://www.brisbanespineclinic.com.au/conditions/failed-back-surgery-syndrome/) - [Headaches and Migraines](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Scoliosis](https://www.brisbanespineclinic.com.au/conditions/scoliosis/) - [Disc Bulge](https://www.brisbanespineclinic.com.au/conditions/disc-bulge/) - [Lower Back Pain](https://www.brisbanespineclinic.com.au/conditions/lower-back-pain/) - [Acute & Chronic Neck Pain](https://www.brisbanespineclinic.com.au/conditions/neck-pain/) - [Sacroiliac Joint Pain](https://www.brisbanespineclinic.com.au/conditions/sacroiliac-joint-pain/) - [Whiplash](https://www.brisbanespineclinic.com.au/conditions/whiplash/) - [Thoracic Outlet Syndrome](https://www.brisbanespineclinic.com.au/conditions/thoracic-outlet-syndrome/) - [Sciatica](https://www.brisbanespineclinic.com.au/conditions/sciatica/) - [Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Who do I see for back pain? You are here: [Apr172019](https://www.brisbanespineclinic.com.au/blog/2019/04/17/ "11:38 am") [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/04/runner-with-back-pain.png.webp) In this article Lower back pain can be linked to injuries of the lower back muscles and ligaments around the spine, discs between the vertebrae, spinal cord and nerves, as well as abdominal muscles and pelvic organs. Back pain goes beyond the physical. It can have a profound effect on emotions and interferes with every aspect of your life. Irritability, fear, depression and anxiety often accompany back pain. Before the emotional issues blow out of proportion, you need to find out what’s causing back pain and take care of that root problem by seeing the right specialist. Most patients prefer treatment that can help them manage the pain until it passes. Doctors generally prescribe bed rest, pills and, in extreme cases, surgery. But lately, many physicians are recommending exercise and manual therapy as better approaches to treating back pain. **There are many types of health professionals with varied training and interests who can treat back pain.** ### Physiotherapists: [In 2017, the American College of Physicians](https://www.acponline.org/acp-newsroom/american-college-of-physicians-issues-guideline-for-treating-nonradicular-low-back-pain) released new guidelines on noninvasive treatments for lower back pain. The group emphasised that pharmaceutical options should be treatments of last resort. Instead, superficial heat, spinal manipulation and exercise were recommended by the authors for acute and chronic back pain. Physiotherapy offers all of the below remedies to treat a wide variety of spinal conditions: 1. **Therapeutic Heat** – This form of therapy, applies heating modalities locally to provide pain relief, promote tissue healing, increase blood flow, ease muscle spasm, relieve tissue tightness and joint stiffness, as well as relax stiff joints and tight muscles to prepare them for exercise. 2. **Manual Therapy** – Physiotherapists use precise hands-on techniques including kneading and manipulation of the muscles, joint mobilisation and manipulation. This is to treat musculoskeletal pain and disability, as well as relieve stiffness and improve movement of the joints and muscles of your spine. 3. **Movement and Progressive Strengthening Exercises** – This is tailored fit for your needs, designed to restore your motion and reduce pain. Along with therapeutic heat and manual therapy, progressive strengthening exercises are very effective in managing chronic low back pain. 4. **Dry needling** – Based on modern day scientific studies of the musculoskeletal and nervous systems, dry needling is a technique that uses a very fine “dry” needle. This is inserted through the skin into the muscle trigger points. In most cases, the insertion of the needle is not felt unless the trigger point is stimulated which may provoke a mild spasm and slight discomfort. 5. **Posture and Biomechanics** – A physiotherapist will identify any posture mis-alignment or biomechanic dysfunctions that are contributing to your back pain and provide hands-on treatment, prescribe exercises or work together with other health professionals (such as podiatrists to correct issues in the foot) to avoid injury and achieve the best outcome. 6. **Professional Advice** – A physiotherapist can give you specific advice for your daily activities to achieve optimal health and reduce your risk of pain or injury. Physiotherapy looks at the body as a whole, instead of focusing on the individual factors of an injury. [Physical therapy was found to be as good as surgery](https://annals.org/aim/article-abstract/2214174/surgery-versus-nonsurgical-treatment-lumbar-spinal-stenosis-randomized-trial) and less risky for lumbar spinal stenosis. ### Remedial Massage Therapy Aside from being soothing, a massage also has many health benefits. Although more research is required, there are some studies that found massage to be beneficial for stress relief, anxiety and depression management, pain and muscle stiffness, blood pressure control, and sports-related injuries. Although beneficial for the body and well-being, massage therapy can only touch the surface of your back issues. It’s also not for everyone. Massage therapy shouldn’t be considered for the following cases: - Fractures - Blood clots - Rheumatoid arthritis - Severe Osteoporosis - Cancer Very rarely, massage therapy can cause internal bleeding, nerve damage, temporary paralysis and allergic reactions to massage oils or lotions. ### Other Allied Health Professions: 1. **Osteopathy** Osteopathy is a noninvasive way of curing problems in muscles, bones, and nerves through manipulation or massage of the bones, joints and muscles. There are many conditions that can be treated or relieved by Osteopathy such as back pain, neck pain, physical stress, menstrual pain and even asthma. 2. **Chiropractor** Chiropractic is a non-surgical treatment of the nervous system and/or musculoskeletal system disorders through manipulation of the spine and its surrounding structures. The therapy involves either a high or low-velocity manipulation of the vertebra as well as stretching of the muscles and joints in order to improve functionality and restore range of motion. ### Next Steps: At The Brisbane Spine Clinic, our spinal consultants offer our clients the highest level of care through effective, individualised, compassionate and nonsurgical physiotherapy treatment options for back pain. Many health professionals look at back pain with tunnel-vision and don’t follow an adequate treatment plan to solve the complex nature of lower back pain. We conduct a comprehensive examination using a holistic approach. We identify the true cause of lower back pain and identify all risk factors that may have lead to your problems. Find out how our team at The Brisbane Spine Clinic can help you solve your condition. [Book your appointment](https://www.brisbanespineclinic.com.au/appointments/) **_\*Please note, content within this article is for educational purposes only and treatment and advice mentioned may not be suited for everyone. Please consult a team member at the Brisbane Spine Clinic or your General Practitioner for specific advice._** Category: [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/) [By Kevin Kang](https://www.brisbanespineclinic.com.au/blog/author/kevin-kang/ "View all posts by Kevin Kang") [April 17, 2019](https://www.brisbanespineclinic.com.au/blog/2019/04/17/ "11:38 am") #### Author: Kevin Kang Mr Gun (Kevin) Kang is a physiotherapist with a special interest in chronic lower back pain and sporting injuries. Through his clinical experience, Kevin understands the complex nature of pain and that no two patients are the same. He believes that a tailored physiotherapy assessment is crucial in truly understanding each patient’s journey to identify and treat the underlying causes of the problem – not just the presenting symptoms. ### Related posts [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/10/knee-pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) [Could your knee pain be coming from your back?](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) October 30, 2024 [![exercises for lower back pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/08/exercises-for-lower-back-pain-220x160.png)](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) [Exercises for lower back pain](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) August 28, 2024 [![Factors Contributing to Your Pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/07/Factors-Contributing-to-Your-Pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/lifestyle-factors-contributing-to-your-pain/) [Physiotherapy for Spine Pain: Uncover the Lifestyle Factors Contributing to Your Pain](https://www.brisbanespineclinic.com.au/blog/lifestyle-factors-contributing-to-your-pain/) July 10, 2023 [![Disc Herniation and Physiotherapy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/05/Disc-herniation-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/disc-herniation-physiotherapy/) [Disc Herniation and Physiotherapy: A Non-Invasive Treatment Option](https://www.brisbanespineclinic.com.au/blog/disc-herniation-physiotherapy/) May 29, 2023 [![Overactive Abdominals](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/03/Overactive-Abdominals-2-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/overactive-abdominals/) [Overactive Abdominals](https://www.brisbanespineclinic.com.au/blog/overactive-abdominals/) March 14, 2023 [![knee pain coming from back](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/10/Untitled-design-92-e1572391871153-220x160.png)](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) [Could Your Knee Pain be Coming from Your Back?](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) January 25, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/who-do-i-see-for-back-pain/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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You are here: [Mar52019](https://www.brisbanespineclinic.com.au/blog/2019/03/05/ "10:13 am") [Headache](https://www.brisbanespineclinic.com.au/blog/category/headache/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/03/whats-making-your-headache.png.webp) Headaches are one of the most common health-related conditions Australian’s experience, with [15% of the population](https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/headache) taking pain relief at any given time. Over 4.9 million Australians are affected by migraines and according to a recent report from Deloitte Access Economics, the condition is costing the Australian economy $35 billion every year. There are multiple types of headaches ranging in severity, duration and frequency, if you are experiencing chronic headaches it should always be investigated by your doctor. Chronic headaches can be debilitating and have a huge impact on your life – including work, family and relationships. What's Making Your Head Ache? - YouTube [Photo image of The Brisbane Spine Clinic](https://www.youtube.com/channel/UCl-31-Qah2q2zukfzbOqNmQ?embeds_referring_euri=https%3A%2F%2Fwww.brisbanespineclinic.com.au%2Fblog%2Fwhats-making-your-head-ache%2F) The Brisbane Spine Clinic 349 subscribers [What's Making Your Head Ache?](https://www.youtube.com/watch?v=ovbUDvgTWdY) The Brisbane Spine Clinic Search Watch later Share Copy link Info Shopping Tap to unmute If playback doesn't begin shortly, try restarting your device. More videos ## More videos You're signed out Videos you watch may be added to the TV's watch history and influence TV recommendations. To avoid this, cancel and sign in to YouTube on your computer. CancelConfirm Share Include playlist An error occurred while retrieving sharing information. Please try again later. [Watch on](https://www.youtube.com/watch?v=ovbUDvgTWdY&embeds_referring_euri=https%3A%2F%2Fwww.brisbanespineclinic.com.au%2Fblog%2Fwhats-making-your-head-ache%2F) 0:00 0:00 / 1:07 •Live • [Watch on YouTube](https://www.youtube.com/watch?v=ovbUDvgTWdY "Watch on YouTube") ### Different Types of Headaches Headaches come in many forms, and their symptoms and causes vary. Successfully identifying the type of headache you’re experiencing can help manage and treat the condition. **1\. Migraine** Migraines are a moderate to severe recurring headache that can last up to 72 hours per attack. It is characterised by an intense throbbing or pulsing pain in one area of the head and can be accompanied by nausea and vomiting. A person who has a migraine may experience increased sensitivity to smell, light and sound. **2\. Tension Headaches** Tension headaches come as a dull, constant pain on both sides of the head, neck and behind the eyes. Some people describe it as feeling like there’s a tight band wrapped around their head. Tension headaches can be chronic, typically lasting for hours or can even be continuous. This type of headaches is usually triggered by stress, anxiety, or depression. **3\. Hypnic Headaches** A hypnic headache usually affects people over 50, it is characterised by a mild to moderate throbbing pain on both sides of the head. The attack can last up to three hours and may also be accompanied by nausea and heightened sensitivity to light and sound. Hypnic headaches are generally harmless, though they can occur several times each week. **4\. Cluster Headaches** This type of headache is aptly named because it is a series of short but extremely painful headaches, it can occur every day for weeks or even months at a time. Like the hypnic headache, it also tends to wake a person from sleep with an intense burning or piercing pain behind or around one eye. The excruciating pain usually peaks within 5 to 10 minutes and could last up to one hour, then abruptly stops. This is a rare type of headache, [affecting one to two people in a thousand.](https://headacheaustralia.org.au/headachetypes/cluster-headache/) **5\. Exertional Headaches** This type of headache is triggered by strenuous physical activity such as weight lifting, running, jumping, sexual intercourse and even bouts of coughing or sneezing. **6\. Medication-overuse Headaches** Also known as rebound headache, its symptoms are similar to those of either tension headaches or migraines. As the name implies, this is caused by the overuse of pain killers, leading to the worsening of a pre-existing headache. **7\. Posttraumatic Headaches** This headache can start two to three days after a head injury. Most posttraumatic headaches fortunately taper off over a 3 to 6 month period. They are characterised by a dull pain that intensifies from time to time. It is usually accompanied by lightheadedness, concentrating problems, memory problems, fatigue and irritability. **8\. Cervicogenic Headache** This headache may be caused by a damaged disc, a cervical osteoarthritis, or a sudden movement that compresses a cervical nerve. A Cervicogenic Headache is characterized by pain that radiates from the neck up to the base of the skull and spreads to the front of the head. The symptoms are usually associated with dizziness, blurred vision, pain in one or both arms, nausea, vomiting, stiff neck, and a headache that occurs through certain neck postures or movement. Common Causes of Headaches Learning the common triggers of headaches can help you avoid an attack. Here are some common headache triggers: - Stress - Lack of Sleep or Irregular Sleep Schedule - Hormonal changes in women - Dehydration - Depression - Extreme Physical Activity - Eyestrain and other Visual Triggers More Serious Causes of Headaches The majority of headaches, no matter how severe they feel, are harmless. Some however are triggered by underlying medical conditions such as: - Severe hypertension - Hypertension - Cervical Spine Issues ### How The Brisbane Spine Clinic Can Help Manual therapy provided by a trained clinician on the upper neck joints can often alter the pain pathway to reduce headache symptoms significantly. We find that in some cases, only 4-5 interventions performed by our spinal consultants are required to see a reduction in headache symptoms. If you’re suffering from chronic headaches with no improvement, book an appointment with [The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/appointments/) to discuss how manual therapy techniques may help to provide relief. Category: [Headache](https://www.brisbanespineclinic.com.au/blog/category/headache/) [By Kelvin Choi](https://www.brisbanespineclinic.com.au/blog/author/kelvin-choi/ "View all posts by Kelvin Choi") [March 5, 2019](https://www.brisbanespineclinic.com.au/blog/2019/03/05/ "10:13 am") #### Author: Kelvin Choi Mr Chun Man (Kelvin) Choi is a Physiotherapist and Accredited Exercise Physiologist with a particular interest in chronic spinal pain and sporting injury prevention, management and rehabilitation.Devoting his career in the field, Kelvin obtained:Bachelor of Clinical Exercise Physiology Master of Physiotherapy Certificate in Dry Needling Strength and Conditioning Coach Level 1 Through Kelvin’s training and extensive experience, he has acquired a wide range of skill sets in clinical exercise prescription, manual therapy techniques and formulating customised return to sports programs for his clients. ### Related posts [![Physiotherapy for dizziness and Vertigo](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/01/vertigoblog-110x80.jpg)](https://www.brisbanespineclinic.com.au/blog/physiotherapy-for-vertigo/) [Experiencing Dizziness or Vertigo? Physiotherapy Can Help.](https://www.brisbanespineclinic.com.au/blog/physiotherapy-for-vertigo/) January 20, 2023 [![Treating neck for headache symptoms](https://www.brisbanespineclinic.com.au/wp-content/uploads/2016/06/physiotherapy-110x80.jpg)](https://www.brisbanespineclinic.com.au/blog/the-true-cause-of-your-headache-symptoms/) [The True Cause Of Your Headache Symptoms](https://www.brisbanespineclinic.com.au/blog/the-true-cause-of-your-headache-symptoms/) December 14, 2022 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/06/Cervicogenic-headaches2-110x80.jpg)](https://www.brisbanespineclinic.com.au/blog/cervicogenic-headaches-faqs/) [Cervicogenic headaches FAQ](https://www.brisbanespineclinic.com.au/blog/cervicogenic-headaches-faqs/) June 13, 2022 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/02/TBSC-Migraine-Causes-and-Treatment-110x80.png)](https://www.brisbanespineclinic.com.au/blog/migraine-causes-and-treatments/) [Migraines: what causes them and how to treat them](https://www.brisbanespineclinic.com.au/blog/migraine-causes-and-treatments/) February 7, 2022 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2020/11/Untitled-design-11-1-110x80.png)](https://www.brisbanespineclinic.com.au/blog/injury-or-muscle-soreness/) [Injury or Muscle Soreness? Know the Difference](https://www.brisbanespineclinic.com.au/blog/injury-or-muscle-soreness/) November 17, 2020 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2020/10/Watson-Headache-Approach_-Is-your-neck-causing-headaches_-1-110x80.png)](https://www.brisbanespineclinic.com.au/blog/the-watson-headache-approach-is-your-neck-causing-headaches/) [The Watson Headache® Approach: Is your neck causing headaches?](https://www.brisbanespineclinic.com.au/blog/the-watson-headache-approach-is-your-neck-causing-headaches/) October 29, 2020 [Go to Top](https://www.brisbanespineclinic.com.au/blog/whats-making-your-head-ache/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/07/logo-120.png)](https://www.brisbanespineclinic.com.au/) - [Home](https://www.brisbanespineclinic.com.au/) - [Our Difference](https://www.brisbanespineclinic.com.au/about-us/) - [Care pathways](https://www.brisbanespineclinic.com.au/about-us/care-pathway/) - [Spinal Consultants](https://www.brisbanespineclinic.com.au/blog/whats-making-your-head-ache/#) - 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[News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # To Stand Or Not To Stand You are here: [Nov282018](https://www.brisbanespineclinic.com.au/blog/2018/11/28/ "2:11 pm") [Posture](https://www.brisbanespineclinic.com.au/blog/category/posture/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2018/11/Standing-desks.jpg.webp) In this article Are you reading this standing at your desk? If not, is this something you should be considering? Standing desks are increasingly popular with sales of standing desks skyrocketing in recent years….. The average working week in Brisbane is [40.2](https://www.news.com.au/finance/work/at-work/australias-hardest-working-state-revealed/news-story/353727e037c28edcc8de89ffc30f0a97) hours and most people spend approximately [five hours commuting](https://www.news.com.au/finance/work/at-work/commuter-calculator-reveals-how-much-time-and-money-over-your-working-life-youll-spend-commuting--and-its-not-pretty/news-story/2d15928b5fde318b00f4a6d992b13bae) to and from work each week. For office workers that represents a whopping 45 hours spent sitting every week. Toss in the time you spend watching TV and eating meals and the amount of time you spend sedentary is extremely high. ### To Stand Or Not To Stand - YouTube [Photo image of The Brisbane Spine Clinic](https://www.youtube.com/channel/UCl-31-Qah2q2zukfzbOqNmQ?embeds_referring_euri=https%3A%2F%2Fwww.brisbanespineclinic.com.au%2Fblog%2Fto-stand-or-not-to-stand%2F) The Brisbane Spine Clinic 349 subscribers [To Stand Or Not To Stand](https://www.youtube.com/watch?v=XV6Xn7OhYDQ) The Brisbane Spine Clinic Search Watch later Share Copy link Info Shopping Tap to unmute If playback doesn't begin shortly, try restarting your device. More videos \#\# More videos You're signed out Videos you watch may be added to the TV's watch history and influence TV recommendations. To avoid this, cancel and sign in to YouTube on your computer. CancelConfirm Share Include playlist An error occurred while retrieving sharing information. Please try again later. [Watch on](https://www.youtube.com/watch?v=XV6Xn7OhYDQ&embeds_referring_euri=https%3A%2F%2Fwww.brisbanespineclinic.com.au%2Fblog%2Fto-stand-or-not-to-stand%2F) 0:00 0:00 / 1:02 •Live • [Watch on YouTube](https://www.youtube.com/watch?v=XV6Xn7OhYDQ "Watch on YouTube") ### Standing Desk Pros Standing desks have been an interesting phenomenon in our offices and at home in recent years. With their benefits much debated, numerous studies have only added to the confusion over their benefits. While a standing desk can’t replace physical activity during the day, they can be beneficial by ensuring we sit less, while still getting through our working day. - Research by [Texas A&M](https://vitalrecord.tamhsc.edu/boosting-productivity-at-work-may-simple-stand/) indicates standing desks can increase productivity and problem-solving skills. - Standing up also helps the body [burn more calories](https://www.bbc.com/news/magazine-24532996) than it does while sitting. - Standing helps your body stretch out, increasing blood flow, and [engages your core, glutes and leg muscles](https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/) reducing postural related pain. - Standing desk advocates report experiencing increased [energy levels](https://www.forbes.com/sites/quora/2012/07/16/what-are-the-advantages-and-disadvantages-of-standing-desks/#3f007da95057) and greater mental alertness - Sitting for [protracted lengths of time](http://articles.latimes.com/2013/jun/18/science/la-sci-sn-ama-policy-sitting-20130619) is bad for you as any spinal consultant will verify. ### Standing Desk Cons - Standing for extended periods of time [can trigger joint and back pain, swelling, and fatigue.](https://health.usnews.com/wellness/articles/2017-12-04/is-your-standing-desk-doing-more-harm-than-good) - Standing can also exacerbate poor posture, contributing to postural syndrome if you don’t choose an ergonomically efficient standing desk. - Some studies indicate standing desks don’t [positively impact productivity](https://www.sciencedirect.com/science/article/pii/S2211335515001758). - The absence of long-term studies on the effects of [standing desks in the work environment](http://fortune.com/2016/03/18/standing-desks-study/). If you’re going to opt for a standing desk, it is important you use it correctly. Here are our recommendations for correct usage. ### Correct Usage - Adjust your standing desk height correctly. Your standing desk should sit slightly below your elbow height when your elbows are bent 90⁰ to your side. - Position your screen correctly. The top 1/3 of your monitor should rest at eye level. - Situate your keyboard and mouse correctly. You should be able to reach your keys and your mouse without moving your elbow away from your side. - Posture. Stand with your weight evenly distributed on both feet, shoulders down, lower back in a neutral position, knees soft and head upright and not bending forwards. - Combine your standing desk with an anti-fatigue mat. This cushions your feet and makes standing easier on your body. - Have a comfortable pair of flat shoes on hand for when you are using your standing desk. ### Incorrect Usage - Wearing heels or uncomfortable shoes. Ladies, ditch those heels! Leave a pair of flats or comfortable sneakers you can wear while standing at your desk. - Never lean on your desk. This ruins your posture and defeats the point of standing. - Put your weight on one hip. Keep your weight evenly distributed between your feet. - Stand for too long initially. Work your way into your standing desk. ### Consult Your Physiotherapist Today Are you aware poor posture might also contribute to other [spinal issues in your neck](https://www.brisbanespineclinic.com.au/physiotherapy-for-neck-pain/), muscle spasms, and nerve irritation? If left untreated [postural syndrome](https://www.brisbanespineclinic.com.au/spinal-conditions/postural-syndrome/) can trigger other conditions such as shoulder problems. As postural issues can impact other areas of your body, our spine consultant at The Brisbane Spine Clinic will carry out a comprehensive assessment to identify postural issues so we can recommend a treatment plan. To [get in touch](https://www.brisbanespineclinic.com.au/booking/) for a consultation phone (07) 3841 3070 **_\*Please note, content within this article is for educational purposes only and treatment and advice mentioned may not be suited for everyone. Please consult a team member at the Brisbane Spine Clinic or your General Practitioner for specific advice._** Category: [Posture](https://www.brisbanespineclinic.com.au/blog/category/posture/) [By Kevin Kang](https://www.brisbanespineclinic.com.au/blog/author/kevin-kang/ "View all posts by Kevin Kang") [November 28, 2018](https://www.brisbanespineclinic.com.au/blog/2018/11/28/ "2:11 pm") Tags: [postural syndrome](https://www.brisbanespineclinic.com.au/blog/tag/postural-syndrome/) [standing desks](https://www.brisbanespineclinic.com.au/blog/tag/standing-desks/) #### Author: Kevin Kang Mr Gun (Kevin) Kang is a physiotherapist with a special interest in chronic lower back pain and sporting injuries. Through his clinical experience, Kevin understands the complex nature of pain and that no two patients are the same. He believes that a tailored physiotherapy assessment is crucial in truly understanding each patient’s journey to identify and treat the underlying causes of the problem – not just the presenting symptoms. ### Related posts [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/11/Stretches-at-worlk-110x80.jpg)](https://www.brisbanespineclinic.com.au/blog/useful-stretches-relieve-back-and-leg-pain-at-work/) [Useful stretches to relieve back and leg pain at work](https://www.brisbanespineclinic.com.au/blog/useful-stretches-relieve-back-and-leg-pain-at-work/) November 24, 2022 [Go to Top](https://www.brisbanespineclinic.com.au/blog/to-stand-or-not-to-stand/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/07/logo-120.png)](https://www.brisbanespineclinic.com.au/) - [Home](https://www.brisbanespineclinic.com.au/) - [Our Difference](https://www.brisbanespineclinic.com.au/about-us/) - [Care pathways](https://www.brisbanespineclinic.com.au/about-us/care-pathway/) - 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[News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Before That Spinal Injection You are here: [Jul32018](https://www.brisbanespineclinic.com.au/blog/2018/07/03/ "1:31 pm") [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2018/07/Spinal-Injections.png.webp) In this article Spinal problems can be severe and many Australians have sought spinal steroid injections to deal with a variety of problems. The focus of today’s discussion is what you should know and consider before a spinal steroid injection. ### What is it? This type of injection involves shooting potent anti-inflammatory hormones into the body to deal with pain and injury. This treatment is often used to deal with spinal injuries (like bursitis and disc injuries) or non-specific [lower back pain](https://www.brisbanespineclinic.com.au/back-pain-multifidus/). The symptoms usually have to be severe to justify this approach, as injecting steroids is not without its complications. This type of injection is generally aimed at soft tissues but has been used for a wide variety of conditions in the past. The primary goals are reducing inflammation, managing pain and improving recovery. ### Potential Side-Effects Spinal steroid injections are not without complications, as mentioned. Before you opt for a spinal injection (or any invasive medical procedure), you should consider the side-effects and possible risks. There has been increased [concern about the lack of reliable evidence on spinal injections’ effectiveness](https://www.smh.com.au/lifestyle/spinal-steroid-injections-dont-work-say-experts-20140820-1063h6.html). There is little scientific literature supporting their use for long-term spinal health – they appear to be more effective for acute sports injuries than spine health and have already [met criticism from the United States’ FDA for side-effects](https://www.fda.gov/Drugs/DrugSafety/ucm394280.htm). The short-term side effects of a spinal injection can vary, but [include](https://www.mayoclinic.org/steroids/art-20045692): - Infection - Bleeding - Soreness and discomfort - Aggravated or increased inflammation - Weakening/thinning of tendons and other connective tissues around the injection site - Strain or rupture of tendons or ligaments - Elevated blood pressure and increased hypertension risk - Increased osteoporosis risk - Arthritis in the nearby joints On top of the side effects, there are methodological doubts about this type of injection. There’s more and more evidence suggesting that injections are [associated with fractures in the spine and increased patient risk](https://www.news-medical.net/news/20130607/Epidural-steroid-injection-is-associated-with-increased-spinal-fracture.aspx). Fractures can easily become infected and may require surgery. ### Physiotherapy and Steroid Injections In some cases, a physiotherapy referral may provide an effective second-opinion on a spinal injection. Due to the [associated risks](https://pdfs.semanticscholar.org/a354/c246e38918546bce76275d6a55c2fb70adbe.pdf), it shouldn’t be undertaken lightly – many patients opt for non-invasive treatments where possible. A second opinion from a doctor or physiotherapist may offer a different therapeutic approach, though this is going to depend on your individual case. Despite side-effects and other concerns, there are occasional cases where steroid injections may be the best treatment option. In these cases, physiotherapy is a great complimentary (or adjunct) option that [can reduce risk factors and help with recovery](http://www.csp.org.uk/publications/physiotherapy-works-rehabilitation). ### Pre-Injection Addressing underlying issues and reducing the day-to-day severity of your condition may be possible with physiotherapy. As always though, this depends on the individual case and the causes. If you’re booked in for an injection, it’s not a sign that you should stop dealing with your condition. Physiotherapy provides pain management, rehabilitation and damage control options during this period. ### Post-Injection Following your injection, you may be at-risk for a number of joint problems and spinal complications. During this period, physiotherapy-assisted recovery can be a real benefit. ### Symptoms and Concerns With the increased risk of connective tissue injury and discomfort in the spine, [a program of gentle exercise and manual therapy has been shown to have positive outcomes](https://journals.lww.com/spinejournal/Abstract/2003/03150/Manual_Therapy_and_Exercise_Therapy_in_Patients.2.aspx) and may be a better choice. Especially given the lack of evidence on spinal injection effectiveness. If you have any concerns about your recovery post-injection, your symptoms are persistent or worsening, physiotherapy may help. This depends on your individual case and we always recommend consulting with your physician. The addition of non-invasive, safe physical therapy may provide benefits to recovery and even improve outcomes when combined with traditional treatment methods. Consider the merits of physiotherapy before, after, and in the place of spinal injections. You should also keep non-invasive physiotherapy in mind if you find that your recovery is slow or complicated. It’s important to find the care pathway that’s right for you!  So for more information, [contact us](https://www.brisbanespineclinic.com.au/booking/). **_\*Please note, content within this article is for educational purposes only and treatment and advice mentioned may not be suited for everyone. Please consult a team member at the Brisbane Spine Clinic or your General Practitioner for specific advice._** Category: [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/) [By Leo Hyun](https://www.brisbanespineclinic.com.au/blog/author/leo-hyun/ "View all posts by Leo Hyun") [July 3, 2018](https://www.brisbanespineclinic.com.au/blog/2018/07/03/ "1:31 pm") Tags: [spinal injections](https://www.brisbanespineclinic.com.au/blog/tag/spinal-injections/) #### Author: Leo Hyun Mr Sang Bin (Leo) Hyun is a leading physiotherapist at The Brisbane Spine Clinic with a subspecialty interest in spinal related conditions and sporting injuries – prehabilitation and rehabilitation. Leo has extensive experience treating patients with whiplash injuries and related chronic neck and shoulder pain. ### Related posts [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/10/knee-pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) [Could your knee pain be coming from your back?](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) October 30, 2024 [![exercises for lower back pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/08/exercises-for-lower-back-pain-220x160.png)](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) [Exercises for lower back pain](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) August 28, 2024 [![Factors Contributing to Your Pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/07/Factors-Contributing-to-Your-Pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/lifestyle-factors-contributing-to-your-pain/) [Physiotherapy for Spine Pain: Uncover the Lifestyle Factors Contributing to Your Pain](https://www.brisbanespineclinic.com.au/blog/lifestyle-factors-contributing-to-your-pain/) July 10, 2023 [![Disc Herniation and Physiotherapy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/05/Disc-herniation-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/disc-herniation-physiotherapy/) [Disc Herniation and Physiotherapy: A Non-Invasive Treatment Option](https://www.brisbanespineclinic.com.au/blog/disc-herniation-physiotherapy/) May 29, 2023 [![Overactive Abdominals](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/03/Overactive-Abdominals-2-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/overactive-abdominals/) [Overactive Abdominals](https://www.brisbanespineclinic.com.au/blog/overactive-abdominals/) March 14, 2023 [![knee pain coming from back](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/10/Untitled-design-92-e1572391871153-220x160.png)](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) [Could Your Knee Pain be Coming from Your Back?](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) January 25, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/before-that-spinal-injection/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Fibromyalgia](https://www.brisbanespineclinic.com.au/conditions/fibromyalgia/) - [Failed Back Surgery Syndrome](https://www.brisbanespineclinic.com.au/conditions/failed-back-surgery-syndrome/) - [Headaches and Migraines](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Scoliosis](https://www.brisbanespineclinic.com.au/conditions/scoliosis/) - [Disc Bulge](https://www.brisbanespineclinic.com.au/conditions/disc-bulge/) - [Lower Back Pain](https://www.brisbanespineclinic.com.au/conditions/lower-back-pain/) - [Acute & Chronic Neck Pain](https://www.brisbanespineclinic.com.au/conditions/neck-pain/) - [Sacroiliac Joint Pain](https://www.brisbanespineclinic.com.au/conditions/sacroiliac-joint-pain/) - [Whiplash](https://www.brisbanespineclinic.com.au/conditions/whiplash/) - [Thoracic Outlet Syndrome](https://www.brisbanespineclinic.com.au/conditions/thoracic-outlet-syndrome/) - [Sciatica](https://www.brisbanespineclinic.com.au/conditions/sciatica/) - [Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - 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[Physio for Plantar Fasciitis](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-plantar-fasciitis/) - [Physio for Tennis Elbow](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-tennis-elbow/) - [Physio for Wrist Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-wrist-pain/) - [Chiropractic](https://www.brisbanespineclinic.com.au/services/chiropractic/) - [NDIS Physiotherapy Services](https://www.brisbanespineclinic.com.au/services/ndis-physiotherapy/) - [Second Opinion Spinal Surgery](https://www.brisbanespineclinic.com.au/services/second-opinion-to-spinal-surgery/) - [Spine Special Consult](https://www.brisbanespineclinic.com.au/services/spine-special-consult/) - [Dry Needling](https://www.brisbanespineclinic.com.au/services/dry-needling/) - [Headache and Migraine Treatment](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Conditions](https://www.brisbanespineclinic.com.au/conditions/) - 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[News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Physiotherapy for Neck Pain You are here: [Jul32018](https://www.brisbanespineclinic.com.au/blog/2018/07/03/ "8:57 am") [Neck Pain](https://www.brisbanespineclinic.com.au/blog/category/neck-pain/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2018/07/Physio-for-neck-pain.png.webp) In this article Stiffness is a pain in the neck. Yep, we went there. Pain and stiffness in the neck is a common and uncomfortable condition that you may have experienced at some point. However, when it’s chronic (it doesn’t go away – or gets worse) it could be time to hand it over to the professionals. In this article, we discuss how physiotherapy can be effective if you’re dealing with chronic neck pain. ### What is it? [Chronic neck pain](https://www.brisbanespineclinic.com.au/spinal-conditions/neck-pain/) is any long-term discomfort from the base of your skull down to your shoulders. The chronic bit means that it’s not going away. Often, stiffness in the neck can disappear with a hot bath and some rest – chronic neck pain doesn’t go away. Sometimes it even gets worse. ### When Neck Pain is a Serious Concern Studies say that [up to 70% of people will experience serious neck pain](https://www.physio-pedia.com/Epidemiology_of_Neck_Pain) at some point and very few give it enough attention to completely resolve the problem (as many as 85% of cases last 1-5 years!). While it’s not usually the case, it’s important to note that neck stiffness can also be a signal for a more serious medical condition such as [meningitis or cancer, so it’s important to speak with your GP if you have any concerns](https://www.physio-pedia.com/Evidence_Based_Interventions_for_Neck_Pain). More often, however, neck pain is the result of a long-term postural problem that will occur again and again if left untreated. ### Symptoms of Chronic Neck Pain The obvious symptom is pain in your neck, however the below symptoms suggest you should consider checking in with a physio: - Stiffness in the neck and difficulty rotating the head. - Recurrent sharp or stabbing pain in one particular spot - Soreness or tenderness in the general area – especially when pressure is applied - Pain that radiates down into your shoulders, arms or fingers; or even upwards into the head ### How Poor Posture Causes Neck Pain If you’re working long hours – especially driving or at a desk, your posture is at-risk. These patterns of slouching and hunching forward place strain on the muscles of the neck and upper back. This is even worse if you spend your free time on a tablet, smartphone or computer – more activities that cause you to round-over. Basically, the more time you spend slouching, the worse it is for your neck. Muscles become tight when held in this position. In our practice, we see a large number of patients experiencing muscle spasms in the neck as a result of this ‘forward-head’ posture. This also weakens the supporting muscles that should be supporting the head and neck. As these muscles get weaker, the risk of neck pain increases. This is a vicious cycle – which is why it’s important to treat neck pain and stiffness as soon as possible. ### How Physiotherapy Can Help Control Neck Pain Undoing poor patterns of behaviour and posture can make a world of difference to your wellbeing. Research shows that reducing tightness and strengthening the supporting muscles of the neck can reduce the risk of neck pain. At The Brisbane Spine Clinic we find it’s usually a combination of manual therapy, muscle stretching, massage, strengthening exercises and postural techniques that are required to change established poor habits. It’s not enough to fix the symptom: you need to address the cause and put your body in better movement patterns. Therefore, our treatment plans are centred around WHY you are experiencing neck pain in the first place. Our physiotherapists are experienced in diagnosis of mechanical neck pain and during your initial consultation a range of information will be analysed before any therapy begins. This is the difference between a short-term solution and a long-term method for managing your pain. Although the majority of neck pain does stem from neck joints and muscles, it is important to note that we also consider other potential causes of your neck pain e.g. cancer and will refer you to another healthcare practitioner if we think it’s in your best interest. Neck pain and stiffness are problems you can address now with the appropriate treatment. To book a consultation, [get in touch with us](https://www.brisbanespineclinic.com.au/booking/) on 07 3841 3070. Category: [Neck Pain](https://www.brisbanespineclinic.com.au/blog/category/neck-pain/) [By Kelvin Choi](https://www.brisbanespineclinic.com.au/blog/author/kelvin-choi/ "View all posts by Kelvin Choi") [July 3, 2018](https://www.brisbanespineclinic.com.au/blog/2018/07/03/ "8:57 am") #### Author: Kelvin Choi Mr Chun Man (Kelvin) Choi is a Physiotherapist and Accredited Exercise Physiologist with a particular interest in chronic spinal pain and sporting injury prevention, management and rehabilitation.Devoting his career in the field, Kelvin obtained:Bachelor of Clinical Exercise Physiology Master of Physiotherapy Certificate in Dry Needling Strength and Conditioning Coach Level 1 Through Kelvin’s training and extensive experience, he has acquired a wide range of skill sets in clinical exercise prescription, manual therapy techniques and formulating customised return to sports programs for his clients. ### Related posts [![Treating neck for headache symptoms](https://www.brisbanespineclinic.com.au/wp-content/uploads/2016/06/physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/the-true-cause-of-your-headache-symptoms/) [The True Cause Of Your Headache Symptoms](https://www.brisbanespineclinic.com.au/blog/the-true-cause-of-your-headache-symptoms/) December 14, 2022 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/11/Stretches-at-worlk-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/useful-stretches-relieve-back-and-leg-pain-at-work/) [Useful stretches to relieve back and leg pain at work](https://www.brisbanespineclinic.com.au/blog/useful-stretches-relieve-back-and-leg-pain-at-work/) November 24, 2022 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/04/Massage-and-physio-220x160.png)](https://www.brisbanespineclinic.com.au/blog/massage-and-physiotherapy-work-together/) [Massage Therapy: How Massage and Physiotherapy Work Together](https://www.brisbanespineclinic.com.au/blog/massage-and-physiotherapy-work-together/) April 11, 2022 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/09/TBSC-Stiff-Neck-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/stiff-neck-6-prevention-methods/) [Stiff neck? 6 prevention methods](https://www.brisbanespineclinic.com.au/blog/stiff-neck-6-prevention-methods/) September 9, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) [10 Ways to Prevent Neck Pain](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) June 25, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/07/Untitled-design-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/5-top-tips-for-avoiding-yoga-injuries/) [5 Top Tips For Avoiding Yoga Injuries](https://www.brisbanespineclinic.com.au/blog/5-top-tips-for-avoiding-yoga-injuries/) July 15, 2019 [Go to Top](https://www.brisbanespineclinic.com.au/blog/physiotherapy-for-neck-pain/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Physio for Plantar Fasciitis](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-plantar-fasciitis/) - [Physio for Tennis Elbow](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-tennis-elbow/) - [Physio for Wrist Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-wrist-pain/) - [Chiropractic](https://www.brisbanespineclinic.com.au/services/chiropractic/) - [NDIS Physiotherapy Services](https://www.brisbanespineclinic.com.au/services/ndis-physiotherapy/) - [Second Opinion Spinal Surgery](https://www.brisbanespineclinic.com.au/services/second-opinion-to-spinal-surgery/) - [Spine Special Consult](https://www.brisbanespineclinic.com.au/services/spine-special-consult/) - [Dry Needling](https://www.brisbanespineclinic.com.au/services/dry-needling/) - [Headache and Migraine Treatment](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Conditions](https://www.brisbanespineclinic.com.au/conditions/) - 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[News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Perineal Tears You are here: [May282018](https://www.brisbanespineclinic.com.au/blog/2018/05/28/ "4:31 pm") [Women's Health](https://www.brisbanespineclinic.com.au/blog/category/womens-health/)![New born baby](https://www.brisbanespineclinic.com.au/wp-content/uploads/2018/05/Tears.png.webp) In this article Perineal tears are one of the most common injuries resulting from a conventional vaginal birth. They can be uncomfortable and associated symptoms can lead to more serious problems. Today, we’re going to take you through the basics of perineal tears and how post-natal physiotherapy can address the problem. ### What is a Perineal Tear? A perineal tear is a tear to the tissues of the perineum – the area separating the vaginal and rectal cavities. Perineal tears range from minor to severe, but they should be restricted to labour. If you’re experiencing significant discomfort after the first few weeks of recovery, you may require further medical attention. ### Causes of a Perineal Tear The most common cause of a perineal tear is a difficult labour. You’re going to be more at-risk if you’re delivering a larger baby (anything from 8lbs upwards), during your first pregnancy/childbirth; and if you had an epidural analgesia and the birth involved the use of mechanical aids (like forceps). ### Common Symptoms Symptoms of a perineal tear are what you might expect – pain and discomfort during any movements where there is pressure or stretching through the perineum. These triggers range from exercise, to sex, to sitting. You usually see your obstetrician six weeks after the birth for a check-up, however, If you have any of the following concerns about your recovery it’s important to see your obstetrician earlier. - Severe pain when sitting or standing - Bladder problems and/or incontinence - Uncontrollable wind - Poor control or pain during ‘movements’ - Distinct pain during or after sexual activity These are the most common concerns, but any form of excessive discomfort or pain in this area should be discussed with your doctor, because left untreated perineal tears can contribute to problems such as incontinence, vaginismus, reduced control over the pelvic floor, and even long-term instability in the hip region. ### How Post-Natal Physiotherapy Can Help Post-Natal Physiotherapy is all about what happens after your labour or surgical intervention. It’s about re-learning movement and returning to a quality of life that is comparable, or even better, prior to childbirth. [Caroline](https://www.brisbanespineclinic.com.au/about-us/caroline/) is our expert in physiotherapy for women and provides her patients with a long-term rehabilitation and recovery plans. What to Expect Our approach to post-natal physiotherapy is results-oriented and based on a thorough understanding of your condition and includes: - A personalised assessment involving a consultation, assessment of the symptoms and your individual needs/requirements - A program of individualised therapies and exercises - Compassionate care from a professional with experience in the field of [women’s physiotherapy](https://www.brisbanespineclinic.com.au/spinal-services/womens_physiotherapy/) What you can expect is a comfortable, understanding and friendly environment in which your symptoms can be addressed and recovery can begin. ### Closing Remarks Perineal tears can be well-managed if you allow yourself to work with professionals in order to strengthen the pelvic floor. Our physiotherapy practice is all about helping women through proper management and non-invasive treatment of conditions just like yours. If you’re suffering needlessly, get in touch and Caroline will provide the service and guidance you deserve. _**Please note, this blog is general in nature and we do recommend talking to your general practitioner who may then refer you to The Brisbane Spine Clinic.**_ Category: [Women's Health](https://www.brisbanespineclinic.com.au/blog/category/womens-health/) [By Jiaming (Caroline) Sui](https://www.brisbanespineclinic.com.au/blog/author/caroline/ "View all posts by Jiaming (Caroline) Sui") [May 28, 2018](https://www.brisbanespineclinic.com.au/blog/2018/05/28/ "4:31 pm") #### Author: Jiaming (Caroline) Sui Ms Jiaming (Caroline) Sui is a musculoskeletal physiotherapist with a particular interest in women’s health conditions. Devoting her career to physiotherapy, Caroline obtained: \- Bachelor’s degree in the field of musculoskeletal physiotherapy. \- A Certificate in Dry Needling (Advanced Lower Limb). \- Certificate in Sports Physiotherapy.Her industry experience has seen her work in private practice and allied health systems including rehabilitation centres, hydrotherapy pools, and surgical wards. She has treated a whole range of patients with varied health conditions such as those suffering from chronic pain, athletes, people requiring general physiotherapy to pre and post-natal women. ### Related posts [![Exercise After a C-Section](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/04/Exercise-After-a-C-Section-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/exercise-after-a-c-section/) [Exercise After a C-Section: Postnatal Abdominal Training](https://www.brisbanespineclinic.com.au/blog/exercise-after-a-c-section/) April 3, 2023 [![abdominal separation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2018/12/Abdominal-Separation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/abdominal-separation-everything-you-need-to-know/) [Abdominal Separation: Everything you need to know](https://www.brisbanespineclinic.com.au/blog/abdominal-separation-everything-you-need-to-know/) January 27, 2023 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/11/hysterectomy2-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/exercise-and-physiotherapy-after-a-hysterectomy/) [Exercise and physiotherapy after a hysterectomy](https://www.brisbanespineclinic.com.au/blog/exercise-and-physiotherapy-after-a-hysterectomy/) November 9, 2022 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/06/Untitled-design-10-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/4-ways-your-physio-can-care-for-you-during-pregnancy/) [Why you should you get physiotherapy before and after pregnancy](https://www.brisbanespineclinic.com.au/blog/4-ways-your-physio-can-care-for-you-during-pregnancy/) June 3, 2022 [![Osteitis Pubis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/08/osteitis-pubis-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/overcoming-osteitis-pubis/) [Overcoming osteitis pubis – our guide to getting over groin strain](https://www.brisbanespineclinic.com.au/blog/overcoming-osteitis-pubis/) August 27, 2019 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/04/Female-Athlete-Running-220x160.png)](https://www.brisbanespineclinic.com.au/blog/the-injury-prone-female-common-injuries/) [The Injury Prone Female: Common Injuries](https://www.brisbanespineclinic.com.au/blog/the-injury-prone-female-common-injuries/) April 17, 2019 [Go to Top](https://www.brisbanespineclinic.com.au/blog/perineal-tears/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Keeping Up with Spine Health You are here: [Oct152017](https://www.brisbanespineclinic.com.au/blog/2017/10/15/ "9:13 pm") [Publications](https://www.brisbanespineclinic.com.au/blog/category/publications/)![World Spine Day Logo Square](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/10/WSD-Logo-Square.png.webp) Our spine is one of the most important and yet complex structures of our body. It makes good sense to look after it and maintain it at its best so we can enjoy our lives worry-free and healthy. On [World Spine Day](http://www.worldspineday.org/) today, we are going to share some quick and simple tips to keep you and your spine at its best. 1. **Movement is improvement** Our body is designed to move and not be still. With the modern lifestyle, we are simply spending way too much time in front of a computer, on a chair, on a couch and not moving enough. Simply day to day routines, such as walking instead of driving to the shops down the road, 15-20 minutes light jogs twice a week, walking stairs instead of taking a lift can all add movement and promote your trunk muscle function. 1. **Choose the right chair** Typically for someone that works in the office, you spend 8 hours a day sitting, 1 hour in total commuting whether by bus or driving, sitting, and watching TV, having dinner at home, sitting. We do spend a lot of time sitting so it only makes good sense to pick the right chairs. Pick the chair that’s right for you! Sit fully back on the chair, ensure there is a good lumbar support for your low back and lean back into it to support your low back. Consult us at The Brisbane Spine Clinic for one of our spine consultants to guide you! 1. **Choose the right bed and pillow** Picking the right bed and pillow is vital considering we spend a significant portion of our day asleep. Your bed should not be too soft or too hard, but it needs to be supportive and offers some flexibility when you sleep on it. Test it before you buy it, a good bed should not be too stiff or too soft that you sink into the mattress and difficult to get out. Pillow height and type are also important factors too, again, choosing a supportive pillow that offers some flexibility and bounce when you squeeze it is usually a good guideline, and position your pillow to just above your shoulder, so it supports the whole surface area your neck and shoulder, don’t allow for your neck and pillow to have empty space when you sleep. 1. **Wear supportive shoes** Our feet form the foundation of our body and especially spine when we stand or walk, it makes sense to have supportive shoes to ensure optimal function of our spine. Your shoes should have good support under and around your heel, be flexible but not floppy and have good padding underneath your foot arch. Corrective foot orthotics may be necessary if recommended by your spine consultants or podiatrist. 1. **Consult your trusted spine consultant** Sometimes despite our best effort to maintain and keep our body healthy, accidents or traumatic injuries to the spine does occur. Please do not put off treatment, spare the time in your day to have your spine examined and treated accordingly. Nothing is more important than your own health, here at The Brisbane Spine Clinic, our experienced spine consultants will be more than willing to help and work with your busy schedule. So there you go, that’s our simple tips to help you keep up with spine health. Our team at The Brisbane Spine Clinic is always here and always ready to help. We wish you the best of your health and a great World Spine Day. Category: [Publications](https://www.brisbanespineclinic.com.au/blog/category/publications/) [By Leo Hyun](https://www.brisbanespineclinic.com.au/blog/author/leo-hyun/ "View all posts by Leo Hyun") [October 15, 2017](https://www.brisbanespineclinic.com.au/blog/2017/10/15/ "9:13 pm") #### Author: Leo Hyun Mr Sang Bin (Leo) Hyun is a leading physiotherapist at The Brisbane Spine Clinic with a subspecialty interest in spinal related conditions and sporting injuries – prehabilitation and rehabilitation. Leo has extensive experience treating patients with whiplash injuries and related chronic neck and shoulder pain. ### Related posts [![Disc Bulge common questions](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/11/Screen-Shot-2017-11-18-at-2.03.13-pm-220x160.png)](https://www.brisbanespineclinic.com.au/blog/disc-bulge-questions/) [Disc Bulge – Answering A Common Question](https://www.brisbanespineclinic.com.au/blog/disc-bulge-questions/) November 18, 2017 [![Lady squatting correctly](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/10/preventing-squat-injuries-220x160.png)](https://www.brisbanespineclinic.com.au/blog/your-back-in-action-preventing-squat-injuries/) [Your Back in Action – Preventing Squat Injuries](https://www.brisbanespineclinic.com.au/blog/your-back-in-action-preventing-squat-injuries/) October 16, 2017 [![Marathon running](https://www.brisbanespineclinic.com.au/wp-content/uploads/2016/06/goh-rhy-yan-321526-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/injury-prevention-tips/) [Top 10 Injury Prevention Tips](https://www.brisbanespineclinic.com.au/blog/injury-prevention-tips/) June 13, 2016 [Go to Top](https://www.brisbanespineclinic.com.au/blog/keeping-up-with-spine-health/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Top 10 Injury Prevention Tips You are here: [Jun132016](https://www.brisbanespineclinic.com.au/blog/2016/06/13/ "8:07 pm") [Publications](https://www.brisbanespineclinic.com.au/blog/category/publications/)![Marathon running](https://www.brisbanespineclinic.com.au/wp-content/uploads/2016/06/goh-rhy-yan-321526.jpg.webp) **Top 10 Injury Prevention Tips to get you through the season!** The sporting season is on and competition is heating up! Whether you have started your season or it’s approaching the finals or state/national level competition, we understand it is vital for you to be at the top of your game! There is nothing worse than an unexpected injury that takes away your chance of winning and achieving your sporting goals! So here they are, the top 10 tips to prevent injuries from our consultants at The Brisbane Spine Clinic. **1\. Stay Hydrated** Always ensure you replenish water and electrolytes through water and some fruits. This will keep your muscle and nervous system functioning at its best and prevents you from getting dehydrated. **2\. Adequate Sleep** Our body needs adequate sleep to repair itself. Lack of sleep can lead to a lack of concentration, lower energy levels, and a higher injury rate. It is recommended to have at least 7-8 hours of sleep a night to perform at your best. **3\. Pace your training load** We understand that there are times where you need to increase the load and intensity of your training in order to achieve your sporting goals. However, training too fast too soon can lead to an increased risk of developing overuse sports injuries. This effect is highlighted if you change your training environment (eg. cross country runners changing training terrain). It is important to pace your training and increase your load gradually. **4\. Check your shoes and gear regularly. (Replace if necessary)** Certain sports such as cross country running, tennis, cricket, and cycling require athletes to use a high standard of training gear. Like anything, shoes, gear, and equipment can wear out over time. Sometimes even new equipment may not be adjusted to suit you personally (eg. wrong string tension, incorrect bike set up…etc.) and may lead to damaging results on your body! It is vital that you check your sporting gear on a regular basis and consult your coach or one of our musculoskeletal consultants here at The Brisbane Spine Clinic to ensure your equipment is adjusted in good form to help you deliver and perform at your best. **5\. Check your technique** High-level athletes deliver their performance consistently by using techniques that yield the highest efficiency and best suited to their body type. Incorrect biomechanics or techniques will increase your chance of sporting injuries (eg. lack of thoracic rotation and compensated with overstraining of the shoulder, low back, and hips for tennis players). It is vital to check with your coach or consult with the team at The Brisbane Spine Clinic to ensure you always deliver the best performance with the best technique! **6\. Do your warm ups!** It is easy to get straight into training or a game. The adrenaline rush will take over and you feel unstoppable! To avoid injuries, it is important you warm up first. This is particularly important during winter times and when the season has just started. During winter time, our muscles are not as flexible, without warming up to gradually gain the flexibility of our muscles will increase your chance of a severe strain! We recommend warming up of 5-10min and done 20-30 min prior to training or sports. **7\. Train your balance and reaction time!** When injuries happen, it happens all of a sudden and in the blink of an eye! It is important to train up your reaction time so your body can react quickly, in time to minimise or avoid injuries altogether. Examples of these are balance board exercises, speed ladders for soccer players, scissor leg side sprints…etc. **8\. Strap up!** If you have a pre-existing injury that always seems to flare up (like a rolled ankle or unstable wrist, previously torn ACL in the knee etc.) it is worth the time and effort to tape up these areas. This will allow enforced stability for the high-risk unstable joints or weak muscles. Please consult with our team at The Brisbane Spine Clinic to find out how to tape up your injuries! **9\. Regular treatment sessions to fine-tune your body** It is not uncommon for many athletes to maintain the best physical performance with regular treatment to achieve consistent muscle flexibility and function! Here at The Brisbane Spine Clinic, we have helped many athletes to maintain their best form by providing regular treatment sessions. It allows any biomechanical dysfunction to be picked up and treated before it has a chance to develop into a serious sporting injury! Please contact our consultants at The Brisbane Spine Clinic to help you with this! **10\. No Smoking, No drinking** The damaging effects of smoking and drinking are common knowledge. Although most athletes do not smoke, it is more difficult to control drinking habits, especially in a social setting. Whilst drinking socially is OK, it is important to control how much you drink, as excessive alcohol can lead to poor muscle and bone function and increases your chance of injury if drinking habit is not kept under control. Category: [Publications](https://www.brisbanespineclinic.com.au/blog/category/publications/) [By Leo Hyun](https://www.brisbanespineclinic.com.au/blog/author/leo-hyun/ "View all posts by Leo Hyun") [June 13, 2016](https://www.brisbanespineclinic.com.au/blog/2016/06/13/ "8:07 pm") #### Author: Leo Hyun Mr Sang Bin (Leo) Hyun is a leading physiotherapist at The Brisbane Spine Clinic with a subspecialty interest in spinal related conditions and sporting injuries – prehabilitation and rehabilitation. Leo has extensive experience treating patients with whiplash injuries and related chronic neck and shoulder pain. ### Related posts [![Disc Bulge common questions](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/11/Screen-Shot-2017-11-18-at-2.03.13-pm-220x160.png)](https://www.brisbanespineclinic.com.au/blog/disc-bulge-questions/) [Disc Bulge – Answering A Common Question](https://www.brisbanespineclinic.com.au/blog/disc-bulge-questions/) November 18, 2017 [![Lady squatting correctly](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/10/preventing-squat-injuries-220x160.png)](https://www.brisbanespineclinic.com.au/blog/your-back-in-action-preventing-squat-injuries/) [Your Back in Action – Preventing Squat Injuries](https://www.brisbanespineclinic.com.au/blog/your-back-in-action-preventing-squat-injuries/) October 16, 2017 [![World Spine Day Logo Square](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/10/WSD-Logo-Square-220x160.png)](https://www.brisbanespineclinic.com.au/blog/keeping-up-with-spine-health/) [Keeping Up with Spine Health](https://www.brisbanespineclinic.com.au/blog/keeping-up-with-spine-health/) October 15, 2017 [Go to Top](https://www.brisbanespineclinic.com.au/blog/injury-prevention-tips/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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Cervicogenic headaches are a lesser-known type of headache. Here’s what you need to know about them. ## **What are cervicogenic headaches?** A [cervicogenic headache](https://americanmigrainefoundation.org/resource-library/cervicogenic-headache/) is a headache that originates in your cervical spine (your neck). It’s known as a secondary headache since the headache is actually a symptom of a different condition, in this case a disorder of the bones, discs or soft tissue in your neck. Think of it as an alarm going off to say ‘Hey, something isn’t working quite right’. A cervicogenic headache may last for hours, days and even weeks without relief if the underlying problem is not addressed. ## **What are the symptoms of cervicogenic headaches?** [Symptoms of a cervicogenic headache](https://www.healthline.com/health/headache/cervicogenic-headache#symptoms) include: - Throbbing pain on only one side of your head or face - A stiff neck - Pain around your eyes - Pain when you cough or sneeze - Pain that worsens with certain movements. Some people also experience additional symptoms similar to migraines, such as sensitivity to light or noise, blurry vision or stomach upset. ## **Why do cervicogenic headaches happen?** Your neck and the back of your head contain many pain-sensitive or pain-generating regions, including joints, ligaments, nerve roots, arteries and lining of your cervical spine. [Conditions](https://americanmigrainefoundation.org/resource-library/cervicogenic-headache/) like rheumatoid arthritis, infections, fractures, tumours or even age-related wear-and-tear can trigger cervicogenic headaches. [Other causes](https://www.healthline.com/health/headache/cervicogenic-headache#causes) include a prolapsed disc, whiplash, falls or a sports injury. One of the key things to consider when examining the causes of cervicogenic headaches is the position of your back and neck for most of the day and night. Your posture, movement and work setup can all increase your chances of developing cervicogenic headaches. For example, an office setup that causes you to slump down in your chair or crane your neck to look at a monitor can lead to cervicogenic headaches due to the cervical and thoracic spine being in poor placement and straining your muscles. If you work in an office, you’re likely to spend at least 8 hours of your day there – so it is worth investing in an appropriate office setup, such as a monitor stand, ergonomic chair, and a sit/stand desk. Where else do you tend to spend 8 hours of your day? That’s right, in your bed. If you have an old, unsupportive mattress that slumps in the middle, or a pillow that is adjusted to the wrong height or firmness for your needs, you might find that you wake up each morning with a sore neck – and soon after, a sore head too. A chiropractor can advise on the best sleeping arrangements for you, as choices such as pillow type and mattress often depend on your body type and the position you sleep in – such as side sleeper or back sleeper. Do your research and don’t be afraid to be picky, because your neck and back will be in those positions for 8 hours a day – and a poor sleeping setup can lead to cervicogenic headaches. ## **What are the treatment options for cervicogenic headaches?** Cervicogenic headaches can be tricky to diagnose and manage and do tend to recur. [Treatment](https://www.healthline.com/health/headache/cervicogenic-headache#causes) often involves a personally tailored mix of: - Physiotherapy, including spine manipulation or mobilisation alongside exercises - Steroid injections to your neck to manage disc or spine degeneration - Nerve blocks to decrease pain - Medications to relax muscles - Psychological therapy to help manage the stress of living with a chronic condition ## **Which exercises help with cervicogenic headaches?** Your physiotherapist may recommend a few [different exercises](https://www.physio-pedia.com/Cervicogenic_Headache) to reduce cervicogenic headaches by strengthening your deep neck flexors and upper back muscles. Improving your posture can also help. Your physiotherapist can assess your patterns of standing and moving and provide advice to improve your posture. That may also include improving your office setup for better ergonomics and recommending specific products, such as a posture corrector. Your neck is a complex and delicate structure. Please see a professional for an accurate diagnosis and personalised treatment recommendations – don’t just start doing a few exercises at home or you risk worsening your symptoms. ## **Which professionals help with cervicogenic headaches?** Cervicogenic headaches often require input from a few different healthcare professionals, such as your: - GP - Physiotherapist - Neurologist - Chiropractor It’s important to note that if you’re experiencing unusual headaches, especially if they are accompanied by other symptoms such as dizziness or slurred speech, you should contact an emergency health service or see your GP immediately. Once any more serious causes are ruled out, they can refer you to a physiotherapist or chiropractor for ongoing treatment. ## How can The Brisbane Spine Clinic help? We understand that cervicogenic headaches can disrupt your life and we want to help you get back on track. Our skilled chiropractors and physiotherapists  can carefully assess your symptoms and range of movement, take a detailed history, and truly get an understanding of the potential causes of your cervicogenic headaches. Because the possible causes of cervicogenic headaches are so varied, it’s important to go to a clinic that will take the time to understand your individual situation and needs. Once the root cause has been identified, your practitioner will develop a personalised treatment plan, provide hands-on therapy and teach you how to complete home-based exercises designed to ease your symptoms. [Book an appointment](https://www.brisbanespineclinic.com.au/booking/) online. **Disclaimer** _All information is general in nature_ Categories: [Headache](https://www.brisbanespineclinic.com.au/blog/category/headache/), [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [By Brisbane Spine](https://www.brisbanespineclinic.com.au/blog/author/brisbane-spine-clinic/ "View all posts by Brisbane Spine") [June 13, 2022](https://www.brisbanespineclinic.com.au/blog/2022/06/13/ "3:24 pm") #### Author: Brisbane Spine ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/cervicogenic-headaches-faqs/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # The Surprising Benefits of Physio for Seniors You are here: [Aug232022](https://www.brisbanespineclinic.com.au/blog/2022/08/23/ "9:00 am") [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/)![Physiotherapy for aged care](https://www.brisbanespineclinic.com.au/wp-content/uploads/2018/04/Physio-aged-care.png.webp) In this article It is a common misconception that elderly people would only benefit from seeing a physiotherapist if it is for [rehabilitation to recover from an injury or from surgery](https://www.brisbanespineclinic.com.au/spinal-services/rehabilitation/). However, a [regular check-up by a physiotherapist](https://www.brisbanespineclinic.com.au/spinal-services/physiotherapy/) has many benefits, particularly for people aged 65 and over. Assessment and intervention by a physiotherapist are useful in the prevention and treatment of falls and can be effective in managing a range of long-term health conditions commonly affecting seniors. Improving strength and fitness is important at every age, and a physiotherapist can work with their clients to improve muscle strength, flexibility and balance, as well as to identify potential risk factors for injury or illness. ### **Falls: Prevention and Recovery** Fall prevention is a key focus of physiotherapy services for elderly clients, as well as teaching people the skills to get back up again from a minor fall, rather than remaining trapped on the floor for an extended period of time. Falls are the [largest cause](https://www.aihw.gov.au/reports/injury/falls) of hospitalised injuries in Australia, and over half of them involve a fracture. Almost a [third](https://www.healthdirect.gov.au/falls#:~:text=Falls%20are%20the%20leading%20cause,in%20the%20past%2012%20months.) of older Australians have had a fall in the last year. These falls can lead to major surgeries such as hip replacements, and months of rehabilitation. _Because falls can be so serious, fall prevention is incredibly important._ Small niggles, aches and pains become more frequent as we age, and are often dismissed as part of the ageing process. However, these issues can lead elderly people to become less active and lose essential muscle tone. This poor balance and muscle weakness increases the risk of falls. _But does it have to be this way?_ By seeing a physiotherapist for a mobility assessment, older people are often surprised to find that: - Much can be done to ease their aches and pains - Potential problems can be picked up and addressed before they become an issue - Simple activities and exercises can boost both their balance and strength - A walking aid may give them increased confidence and mobility It only seems logical that a physiotherapist is a helpful professional for reducing the likelihood and impact of falls. However, you might be surprised to learn that physiotherapists can also help with many of the chronic conditions associated with ageing. ### **How Physiotherapy Can Help COPD** Chronic obstructive pulmonary disease (COPD) is a chronic inflammatory lung disease that obstructs healthy airflow into the lungs, leading to difficulty breathing, coughing, and wheezing. It may be a result of conditions such as emphysema and chronic bronchitis, or due to long-term exposure to irritants such as smoke. Increased breathlessness and coughing can take their toll on sufferers of Chronic Obstructive Pulmonary Disease COPD. While COPD can’t be cured, treatment aims to slow the progression of the disease, decrease the risk of complications, and reduce the symptoms. In addition to medication and oxygen therapy, [research has shown](https://www.sciencedirect.com/science/article/pii/S0954611107002533) that physiotherapy is a vital component in managing COPD. It is important for people with COPD to remain as physically active as possible – and a physiotherapist can provide an exercise and training program tailored to a client’s needs and the severity of their condition. Physiotherapists can also provide support with pulmonary rehabilitation. ### **How Physiotherapy can help** [**Urinary Tract Infections in Seniors**](https://yourfamilydoctors.com.au/urinary-tract-infections-in-seniors/\#:~:text=UTI's%20are%20one%20of%20the,Burning%20on%20urination) Urinary tract infections (UTIs) are one of the most common infections in older adults in Australia. Women of any age are at a higher risk of UTIs than men, mainly due to having a shorter urethra, allowing bacteria to enter the urinary tract and cause infection. The incidence of UTIs appears to increase with age. [Research shows](https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/urinary-tract-infections-uti) that people with diabetes, men with prostate problems, and long-term care residents also fall into the category of being at increased risk of UTIs. One of the greatest concerns regarding UTIs in older people is that the classic signs such as frequency, urgency and/or pain may be absent. Infection may also manifest in non-specific symptoms such as confusion, falls, fever and general malaise. An undiagnosed UTI can quickly lead to serious complications such as sepsis. Physical therapy has an important part to play in preventing UTIs, as physiotherapists can help seniors with training, education, and exercises to: - Improve the condition of their pelvic floor; - Empty the bladder more efficiently; - Create better bowel habits; and - Promote full relaxation of the pelvic floor when relieving the bladder ### **Physiotherapy for Senior Injury Rehabilitation** While it is not the only reason to see a physiotherapist, rehabilitation from injury and surgery is still an essential service provided by physiotherapists that is of huge benefit to older adults. A physiotherapist can provide tailored rehabilitation support following surgeries such as a hip or knee replacement, and common injuries such as fractures and dislocations. In some cases, an injury or surgery can lead to a lack of confidence, stiffness and pain, causing inactivity and deconditioning. This increases the risk of further injuries and can lead to a negative cycle of deterioration. A good physiotherapist can assist in rehabilitation to rebuild confidence, fitness and functional recovery. ### **Physiotherapy for strength, mobility and exercise in seniors** Even without a complication such as an injury, illness or surgery, deconditioning is a common phenomenon among older adults. Many elderly people might find themselves unable to continue their previous activities such as their favourite sport or their gym routine. They might lack confidence and feel concerned about experiencing an injury if they undertake certain activities, not knowing what is safe or not. This can, unfortunately, lead to a lack of activity, and only [1 in 10 Australians over 50](https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-for-seniors) are exercising enough to experience a cardiovascular benefit. There is even evidence to suggest that around [half](https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-for-seniors) of the physical decline that we notice in old age may be due to a decrease in physical activity. This can lead to problems such as: – Increased body weight – Increased risk of mental illness – Decreased flexibility – Decreased muscle mass, coordination, and balance A physiotherapist can break down misconceptions and address barriers to exercise for elderly people, as well as provide strategies and assistive devices to encourage exercise that minimises risk and maximises health benefits. If you or a loved one are struggling with activity in older adulthood, then we encourage you to seek a physiotherapist who can devise an individualised plan for exercise and strength training. ### **Physiotherapy for seniors with MS** Multiple sclerosis is a disease that causes the body to attack the protective covers of nerves, called the myelin sheath. This can make it difficult for the brain to send messages to the body and control muscles. MS may occur later in life, or symptoms may progress with age. The symptoms of MS include: – Tremor – Muscle weakness – Speech problems – Dizziness – Difficulty walking – Numbness – Vision problems – Bowel problems However, each person with MS is different and no two sets of symptoms will be the same. A physiotherapist can conduct an individual assessment and work as part of a multidisciplinary team to identify exercises that are helpful, achievable and that improve bodily functions. A physiotherapist can support you if you experience difficulties with mobility, stiffness, balance, rehabilitation, and fatigue. ### **Physiotherapy for seniors with Parkinson’s Disease** [Parkinson’s Disease](https://www.parkinson.org/understanding-parkinsons) (PD) typically occurs in people over 60 and is a neurodegenerative disorder that affects nerve cells (neurons) and their ability to communicate with each other. This affects movement and can lead to tremors, rigidity, and difficulty with balance and walking. A physiotherapist can implement particular treatment exercise routines to address the symptoms of PD, as well as assist clients to successfully exercise, which is [vital](https://www.parkinson.org/Understanding-Parkinsons/Treatment/Exercise) to the well-being of those with the condition, slowing the progression of the disease. The earlier these habits of activity are established, the more successful they are. ### **Mobile Physiotherapy Services for Seniors** The overall aim of physiotherapy for seniors is to support older people not just in their desire to remain independent, but also to improve their overall health and wellbeing. At The Brisbane Spine Clinic, we are dedicated to helping improve the quality of life of our older patients, offering a [mobile physiotherapy](https://valenscare.com.au/physiotherapy-for-community-care/) service for seniors on the Gold Coast called [Valens Care](https://valenscare.com.au/).  This allows us to provide you with physiotherapy services regardless of whether you are living in your own home, a retirement village or an aged care facility. Alternatively, you can [book a consultation](https://www.brisbanespineclinic.com.au/booking/) with one of our physiotherapists today at The Brisbane Spine Clinic at either our [North Lakes](https://www.brisbanespineclinic.com.au/spinal-services/north-lakes/) or [Eight Mile Plains](https://www.brisbanespineclinic.com.au/spinal-services/eight-mile-plains/) locations. We will work with you to identify your medical history, ability, skills, confidence and goals. Then our friendly and passionate physiotherapists will work together with you to develop a treatment and exercise plan that you are confident in. You deserve to feel fit, confident and comfortable in your body – at every age. Category: [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [By Leo Hyun](https://www.brisbanespineclinic.com.au/blog/author/leo-hyun/ "View all posts by Leo Hyun") [August 23, 2022](https://www.brisbanespineclinic.com.au/blog/2022/08/23/ "9:00 am") #### Author: Leo Hyun Mr Sang Bin (Leo) Hyun is a leading physiotherapist at The Brisbane Spine Clinic with a subspecialty interest in spinal related conditions and sporting injuries – prehabilitation and rehabilitation. Leo has extensive experience treating patients with whiplash injuries and related chronic neck and shoulder pain. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/the-surprising-benefits-of-physio-for-seniors/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # 7 Reasons You’re Experiencing Shoulder Pain You are here: [Dec162020](https://www.brisbanespineclinic.com.au/blog/2020/12/16/ "1:32 pm") [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/) [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2020/12/Merry-Christmas.png.webp) In this article ## 7 Reasons You’re Experiencing Shoulder Pain Chances are you don’t often stop to think about how important your shoulders are to your daily life – until something goes wrong with it, that is. Our shoulders are vital to a wide range of everyday activities, providing support and strength to our arms’ vast range of movements. When pain strikes in the shoulder, it can quickly impact not only our daily activities, but also our ability to rest at night – significantly impacting our overall wellbeing. Our shoulder joint is the [most mobile joint in our body,](https://www.healthline.com/health/chronic-pain/shoulder-pain#_noHeaderPrefixedContent) moving the shoulder forward and backward. It also allows the arm to move in a circular motion and to move up and away from the body. There are three main bones – the humerus, clavicle and scapula. These bones are cushioned by a layer of cartilage and have two main joints (although collectively, we refer to them as the shoulder joint). Given the complex makeup of our shoulders and the wide range of movement they have, it’s no wonder they are a common source of pain and discomfort. If you’re experiencing shoulder pain and trying to work out why, we’ve outlined seven of the most common causes below. ## 1\. Rotator Cuff Tendonitis Rotator cuff tendonitis is the mildest and most common form of rotator cuff injury. It involves an inflammation of the rotator cuff muscles, a group of four tendons that covers the head of the humerus bone and controls arm rotation and elevation. Rotator cuff tendonitis is [most commonly caused by repetitive or overhead activities](https://my.clevelandclinic.org/health/diseases/17449-rotator-cuff-tendonitis) such as throwing, raking, washing cars or windows and many other types of highly repetitive motions. It may also occur as a result of an injury. ## 2\. Osteoarthritis Osteoarthritis is the most [common form of arthritis](https://www.mayoclinic.org/diseases-conditions/osteoarthritis/symptoms-causes/syc-20351925#:~:text=Osteoarthritis%20is%20the%20most%20common,%2C%20knees%2C%20hips%20and%20spine.), affecting millions of people worldwide. It occurs when the protective cartilage that cushions the ends of your bones wears down over time, until bone is rubbing on bone. Osteoarthritis is a degenerative disease that worsens over time and can end up resulting in chronic pain. ## 3\. Inflamed bursa/bursitis Bursitis is a painful condition that occurs when bursae – small sacs filled with fluid that cushion our bones, tendons and muscles – become inflamed. Bursitis is common in our shoulder joints and is often accompanied by other causes of pain, such as rotator cuff tendonitis. Repetetive motions are the most common cause of bursitis, particularly as we age. ## 4\. Torn cartilage The shoulder labrum is a piece of [soft cartilage in the socket-shaped joint in your shoulder bone](https://www.healthline.com/health/torn-labrum). It cups the ball-shaped joint at the top of your upper arm bone, connecting the two joints. A tear to this cartilage can be extremely painful, and can be brought on by a sudden injury or ongoing wear and tear. ## 5\. Bone spurs Bone spurs are small pointed growths of bone, which occur most typically in joints affected by inflammation due to other causes (for example, osteoarthritis). While many bone spurs cause no symptoms and can go undetected for years, others will cause pain and a loss of motion in joints. ## 6\. Dislocated shoulder A dislocated shoulder is an injury in which your upper arm bone pops out of the cup-shaped socket that’s part of your shoulder blade, typically due to an accident or injury. Dislocated shoulders are typically extremely painful and require urgent medical attention. ## 7\. Overuse injury – muscular strains and sprains Strains and sprains are another common cause of shoulder pain and can be caused by a single injury or ongoing repetitive activities. A [sprain is abnormal stretching or tearing](https://www.medicinenet.com/sprained_ankle/article.htm) of a ligament that supports a joint. A strain is abnormal stretching or tearing of a muscle or tendon. ## How The Brisbane Spine Clinic can help Given the range of reasons shoulder pain can occur, it’s important to get the right diagnosis and treatment when you do feel pain. Visiting a physiotherapist is an important first step in diagnosing the true cause of your injury, from here a care plan can be created and your physiotherapist will work with you closely during your recovery process. If you’ve been experiencing shoulder pain for a short or long period of time, book an appointment with our specialist team today for an assessment. ## Disclaimer _All information is general in nature. Patients should consider their own personal circumstances and seek a second opinion._ Categories: [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/), [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/), [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Kelvin Choi](https://www.brisbanespineclinic.com.au/blog/author/kelvin-choi/ "View all posts by Kelvin Choi") [December 16, 2020](https://www.brisbanespineclinic.com.au/blog/2020/12/16/ "1:32 pm") #### Author: Kelvin Choi Mr Chun Man (Kelvin) Choi is a Physiotherapist and Accredited Exercise Physiologist with a particular interest in chronic spinal pain and sporting injury prevention, management and rehabilitation.Devoting his career in the field, Kelvin obtained:Bachelor of Clinical Exercise Physiology Master of Physiotherapy Certificate in Dry Needling Strength and Conditioning Coach Level 1 Through Kelvin’s training and extensive experience, he has acquired a wide range of skill sets in clinical exercise prescription, manual therapy techniques and formulating customised return to sports programs for his clients. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/reasons-for-shoulder-pain/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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Since COVID-19, many more of us have been exercising at home (thankfully, without the leg warmers!). If you’re keen to try it, then you need to schedule it into your week, create a clear space to move, and pick a form of exercise that you think you’ll enjoy. There are now many apps you can use for an at-home workout or you can create your own mix of cardio, strength, and flexibility exercises. Remember to stretch to warm up and cool down. And start small, building up the intensity or duration of your workouts as your fitness increases. ## At-Home Workouts: What You Need to Know How’s your fitness been during #isolife? It’s a question that gets a mixed response depending on how (and how much) you like to exercise. With gyms and pools closed, you can’t do your usual fitness class or power through your laps. You may also be missing the incidental activity that’s usually provided by walking from the station to the office. Forced to spend more time at home than usual, many people have begun working out at home. Maybe you’ve spotted your neighbour doing yoga on the lawn and been thinking of trying something similar. But, how do you get started, especially if you’re not in the habit of regular exercise any more? ## At-Home Workout Apps There are many, many [health and fitness apps](https://greatist.com/fitness/best-health-fitness-apps) you can use for your at-home workout. Some focus on a particular form of exercise like strength training, cardio, pilates, yoga, barre, high intensity interval training, running or cycling, while others let you choose what you fancy today. ## Getting Started If you don’t exercise regularly (or if your favourite exercise is barred to you thanks to COVID-19), then you need to think about how to form a new habit of fitness. Habit expert [James Clear recommends](https://jamesclear.com/exercise-habit) that you: 1. State your plans as precisely as you can, e.g. ‘I will do 20 minutes of pilates in my living room before work on Tuesdays and Thursdays’. Stating your implementation intention like this makes you three times more likely to succeed. 2. Boost your motivation by focusing on something you can achieve even when your willpower is low. If going for a run feels hard, focus on getting your trainers on at the set time – getting started with something easy builds momentum. 3. Focus on the habit rather than the goal to start with. In the beginning, what matters most is that you get into the habit of doing even a little bit of exercise at the time you established – you can set fitness goals once you’re in the habit of regular exercise. So, do you fancy 20 minutes of pilates before work on Tuesdays and Thursdays? If not, what sort of exercise appeals to you? When and how will you do it? Go on, write it down. ## Set Up Your Space Once you’ve decided what you’ll be doing, it’s time to think about where you’ll be doing it. Living room workouts are great, especially if you have a smart TV where you can watch your fitness videos on YouTube or a connected app. Be realistic about the space you need. While it’s tempting to ignore the debris on the living room floor, you don’t want to trip over scattered toys or lose your rhythm trying to clear more space mid-workout. ## Stre-e-etch At-home workouts for beginners should always start and end with stretches (to be honest, that’s good advice for every fitness level). Warm your muscles up first with a few minutes of movement, then stretch each muscle group. [Stretching](https://shcs.ucdavis.edu/blog/archive/healthy-habits/why-stretching-extremely-important) helps to: - Release tension - Improve flexibility - Prevent injury - Increase blood and nutrient supply to your muscles - Reduce soreness. If your chosen fitness app or video doesn’t include stretches, then [try some of these](https://www.health.com/fitness/everyday-stretches). ## Start Slowly If you’d decided to learn a second language, you’d start off with some easy words and phrases, like telling people your name or ordering a cup of coffee. If you were learning a musical instrument, you’d start off with a few notes and scales, then build up to playing full pieces or performing in front of others. It’s the same with exercise. [Start slowly](https://www.webmd.com/fitness-exercise/features/fitness-beginners-guide#1), keep at it regularly, and then push yourself more once you’re ready. Overall, you’re much [more likely to keep going if you begin slowly](https://www.webmd.com/fitness-exercise/features/fitness-beginners-guide#1) and build up than if you push yourself too much at the beginning, decide you’ll never be an athlete and then give up. ## Exercises to Do at Home When it comes to workouts, one size most definitely does not fit all. If the thought of an exercise app full of set routines doesn’t appeal to you, you can easily create your own in-home workout. Over the course of each week, try to do [a mix of cardiovascular exercise, strength training and flexibility exercises](https://www.webmd.com/fitness-exercise/features/fitness-beginners-guide#1). - _**Cardio:**_ Speed up your breathing and heart rate with a half-hour walk or by dancing to some upbeat music. Pick a pace that means you can keep up a conversation without getting puffed out. - _**Strength:**_ Improve your muscle strength and function by lifting weights, doing press-ups or using resistance bands. Aim to exercise each major muscle group, like your shoulders, arms, glutes and thighs. Repeat each exercise (e.g. a bicep curl) 10-12 times, pause a moment, then repeat the set again. As you get stronger, you can increase the weight or add in an extra set. - _**Flexibility:**_ Stretch out each muscle group and hold for 10-30 seconds, breathing deeply and slowly as you feel the tension flow out of your body. Try [these stretches](https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/stretching/sls-20076840). Don’t work the same part of your body for two days in a row – if you’ve done weights on Tuesday, then go for a walk on Wednesday to let your tired muscles rest. ## How The Brisbane Spine Clinic Can Help If you have a previous injury or an underlying medical condition, you may be unsure how to start exercising safely. As physiotherapists, we can assess your fitness and develop a program of home-based exercises to strengthen your body and improve your flexibility. Best of all, we can do most of this through [telehealth](https://www.brisbanespineclinic.com.au/spinal-services/telehealth-home-visits/), meaning you don’t have to leave home (and can get started with your workout immediately afterwards, if you’re keen!). [Make an appointment](https://www.brisbanespineclinic.com.au/booking/) today. Category: [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Kevin Kang](https://www.brisbanespineclinic.com.au/blog/author/kevin-kang/ "View all posts by Kevin Kang") [July 3, 2020](https://www.brisbanespineclinic.com.au/blog/2020/07/03/ "10:34 am") #### Author: Kevin Kang Mr Gun (Kevin) Kang is a physiotherapist with a special interest in chronic lower back pain and sporting injuries. Through his clinical experience, Kevin understands the complex nature of pain and that no two patients are the same. He believes that a tailored physiotherapy assessment is crucial in truly understanding each patient’s journey to identify and treat the underlying causes of the problem – not just the presenting symptoms. ### Related posts [![Workplace Injury Prevention](https://www.brisbanespineclinic.com.au/wp-content/uploads/2020/07/tradie-injuries-220x160.png)](https://www.brisbanespineclinic.com.au/blog/workplace-injury-prevention-tips/) [A Physiotherapist’s Top Workplace Injury Prevention Tips](https://www.brisbanespineclinic.com.au/blog/workplace-injury-prevention-tips/) February 14, 2023 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/) [Middle Back Pain: Is It Your Posture?](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/) July 30, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/) [8 Things You Need To Know About Sciatica](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/) July 20, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/) [Osteoarthritis: Your Treatment Options Explained](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/) June 30, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) [10 Ways to Prevent Neck Pain](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) June 25, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/) [Everything You Need to Know About Fibromyalgia](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/) June 15, 2021 [Go to Top](https://www.brisbanespineclinic.com.au/blog/at-home-workouts/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Back pain in athletes You are here: [Oct212019](https://www.brisbanespineclinic.com.au/blog/2019/10/21/ "1:55 pm") [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/) [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/)![back pain in athletes](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/10/back-pain-in-athletes.jpg.webp) In this article If you’ve ever been out on the sporting field – or even just out throwing a ball for the dog – and felt a pain in your lower back, you’re far from alone. Lower back pain in athletes (amateur or elite) is one of the most common pains experienced. It can come and go quickly, or linger for weeks. [Muscle strains and ligament sprains](https://www.spine.org/KnowYourBack/Conditions/Injuries/Sports-Injuries) are the most common injuries that cause back pain, particularly in younger athletes. Sprains and strains can be caused by performing the same movements too many times, poor technique, lack of conditioning, poor stretching or trauma (for example, being tackled by another player). It’s not just the physically active who experience back pain. Estimates from the Australian Bureau of Statistics estimate about 4.0 million Australians (16 percent of the population) have back problems. It’s estimated that [70–90 percent of people will suffer from lower back pain](https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/back-problems/contents/what-are-back-problems) in some form, at some point in their lives. These statistics are even higher among the very physically active, depending on their preferred sport. Some of the [worst sports for back injuries](https://www.thespinepro.com/best-and-worst-sports-for-spinal-injuries/) include football, rugby, horse riding, snowboarding, cheerleading and skiing. Though the entire spine is used when playing sports, it is estimated that 5-10 percent of all athletic injuries are related to the lumbar (lower) spine. Sports people can be more tempted to push through the pain, to keep from stopping the game. Unfortunately, this puts their bodies at risk of developing chronic pain. Retired professional athletes, tend to carry the legacy of injury with chronic pain for the rest of their lives. ## **Recommended treatments for back pain** If you’re an athlete or just physically active and are experiencing back pain, there’s a few treatments you can consider to improve your conditions. ### **Hot/cold therapy:** [Hot or cold therapy](https://www.spine-health.com/treatment/heat-therapy-cold-therapy/benefits-heat-therapy-lower-back-pain) is often used to help relieve back pain, particularly if that pain comes from sprains or strains. Hot (or heat) therapy generally involves applying a warm pad to the affected area. Heat therapy is proven to promote blood flow and help muscles relax and is particularly useful for chronic pain. You could try heat therapy at home by applying a hot water bottle to the area of your pain. Cold therapy, also known as cryotherapy, involves applying a cool pad to the affected area. It can help reduce swelling by limiting blood flow. You can try cold therapy at home by applying an ice pack to your back pain. Alternating hot and cold pads helps increase blood flow to an injury. Hot/cold therapy is a specialised treatment our physiotherapists provide at The Brisbane Spine Clinic. ### **Massage:** Massage can be helpful for relieving the symptoms of lower back pain in athletes. Gently working affected muscles can help loosen them and provide relief from tension. If your pain is severe or chronic, we strongly recommend contacting a spinal specialist to make sure you’re treating the area appropriately. Some of the [types of massage](https://www.healthline.com/health/back-pain/lower-back-massage#instructions) available are: - _Therapeutic massage_: This involves specifically targeting an area of pain or discomfort during the massage. - _Deep tissue massage:_ This is best left to the professionals as it involves reaching muscles and their connective tissue on a deeper level. - _Swedish_: Gentler than deep tissue massage, Swedish massage uses long, circular movements and kneading as well as tapping and vibration. - _Sports massage_: A sports massage is specifically designed to help athletes recover from injury. Again, it’s one best left to professional physiotherapists. ### **Stretching:** Regularly performing stretches can help you treat back pain and can be useful in keeping it from coming back. There is a range of stretches available and the best ones for you will depend on the area and cause of your back pain. It’s worth consulting with a physiotherapist to get advice on a specialised exercise plan. ### **Low intensity exercise:** Continuing to exercise is one of the most effective ways to treat an injured back – provided you choose your exercise wisely. If you’ve sprained a muscle in your lower back doing back flips, you may be looking at a period of time off the gymnastics floor. But, continuing to move is one of the best ways to relieve back pain. Walking and swimming are examples of good, low-intensity exercise you can do to keep your muscles moving while you work to get back to your normal sporting activities. ### **When should you see a physiotherapist?** It’s advisable to see a physiotherapist or spinal specialist to work out a treatment plan for back pain. A physiotherapist can work with you to develop stretches and exercises to relieve pain. They can also help you correct any flawed movement or technique to keep it from returning. If you’re looking for a physiotherapist, The Brisbane Spine Clinic’s expert team may be able to help you. We have physiotherapists and spinal specialists at both our Eight Mile Plains and North Lakes clinics. If you are an athlete who is currently experiencing back pain, please contact the team at The Brisbane Spine Clinic to book an appointment. Categories: [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/), [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/) [By Leo Hyun](https://www.brisbanespineclinic.com.au/blog/author/leo-hyun/ "View all posts by Leo Hyun") [October 21, 2019](https://www.brisbanespineclinic.com.au/blog/2019/10/21/ "1:55 pm") Tags: [Back pain](https://www.brisbanespineclinic.com.au/blog/tag/back-pain/) [Sportrs injury](https://www.brisbanespineclinic.com.au/blog/tag/sportrs-injury/) [Sports therapy](https://www.brisbanespineclinic.com.au/blog/tag/sports-therapy/) #### Author: Leo Hyun Mr Sang Bin (Leo) Hyun is a leading physiotherapist at The Brisbane Spine Clinic with a subspecialty interest in spinal related conditions and sporting injuries – prehabilitation and rehabilitation. Leo has extensive experience treating patients with whiplash injuries and related chronic neck and shoulder pain. ### Related posts [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/10/knee-pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) [Could your knee pain be coming from your back?](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) October 30, 2024 [![exercises for lower back pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/08/exercises-for-lower-back-pain-220x160.png)](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) [Exercises for lower back pain](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) August 28, 2024 [![Factors Contributing to Your Pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/07/Factors-Contributing-to-Your-Pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/lifestyle-factors-contributing-to-your-pain/) [Physiotherapy for Spine Pain: Uncover the Lifestyle Factors Contributing to Your Pain](https://www.brisbanespineclinic.com.au/blog/lifestyle-factors-contributing-to-your-pain/) July 10, 2023 [![Disc Herniation and Physiotherapy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/05/Disc-herniation-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/disc-herniation-physiotherapy/) [Disc Herniation and Physiotherapy: A Non-Invasive Treatment Option](https://www.brisbanespineclinic.com.au/blog/disc-herniation-physiotherapy/) May 29, 2023 [![Overactive Abdominals](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/03/Overactive-Abdominals-2-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/overactive-abdominals/) [Overactive Abdominals](https://www.brisbanespineclinic.com.au/blog/overactive-abdominals/) March 14, 2023 [![knee pain coming from back](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/10/Untitled-design-92-e1572391871153-220x160.png)](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) [Could Your Knee Pain be Coming from Your Back?](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) January 25, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/back-pain-in-athletes/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) # 10 Tips For A Healthy Spine You are here: [Oct102022](https://www.brisbanespineclinic.com.au/blog/2022/10/10/ "3:56 pm") [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/) [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/)![]() In this article Most of us will be bothered by back pain or discomfort at some stage in our life. In fact, [1 in 6 Australians](https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/back-pain) suffer from back problems. Our spine is a wonderfully complex structure. A healthy spine has three natural curves that separate it into three sections – cervical, thoracic and lumbar – and it sits in a natural S-shape. It contains 33 bones called vertebrae, that work to protect the spinal cord and support a range of movements. They are protected and joined by connective tissue and cartilage, and supported by soft tissues such as muscles, ligaments and tendons. The tissues that support our spine are incredible. Facet joints allow our spine to twist, allow us to bend, absorb heavy loads that we carry, and help to protect us from actions that might damage the spine or overload vertebrae. Intervertebral discs sit in between our vertebrae and act like shock absorbers, allowing us to run, jump and dance without discomfort. With such an intricate and essential structure, it’s only natural that there are a lot of things that could go wrong. Here at The Brisbane Spine Clinic, we believe in individualised and non-invasive care and support for the spine. You know what they say – prevention is better than a cure! So what can you do to support your spine today? Here are our top 10 tips for a strong and healthy spine. ### **Posture** Many of us grew up hearing adults tell us to “Sit up straight!”. But is there truth to the old adage that good posture is better for our back? It turns out that yes, they might have had a good point after all. The goal of maintaining ‘good’ posture is to train your body into the habit of sitting, lying, standing and walking in a way that places the least strain on your back. The correct posture supports the structures in your back and spine to sit in alignment and optimises functionality. Good alignment reduces the chance that ligaments in the spine will be strained. Importantly, it helps to reduce wear and tear on the joints. Tips for maintaining a good posture include: – Bracing your core muscles – Keeping your head aligned on top of your shoulders rather than pushing it forward – Standing with feet shoulder-width apart – Improving overall fitness – Regular stretches for mobility For a breakdown of why posture is so important and what you can do to support a healthy posture, head over to our [blog](https://www.brisbanespineclinic.com.au/blog/posture-back-pain/) on how posture could be causing your back pain. ### **Use correct lifting techniques** Correct lifting techniques may reduce wear and tear on your spine, and may also reduce the risk of a spontaneous injury. [Improper lifting](https://www.jstor.org/stable/40965109) can damage the discs in our spine – they may become ruptured, or develop a crack and bulge into the spinal canal, which is referred to as a herniated disc. Our back could also ‘lock up’ if one of our flexible facet joints becomes injured while lifting and stiffens as a result. There is also a [risk](https://www.jstor.org/stable/40965109) of muscles or ligaments becoming strained and struggling to support our spine. Before lifting a large or heavy object, consider whether it is safe to do. If possible, reduce the weight of the load or ask for assistance to carry it. When lifting, use your core muscles and hold the object close to your body. Focus on lifting with your knees and hips rather than your back – it should be your leg muscles that are getting a workout. A physiotherapist or chiropractor can give you specific lifting advice for your needs, but there is general information about how to create an ergonomic setup that can easily be found online, such as this helpful [slideshow.](https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076866?s=1) ### **Sleeping positions** We sleep for around 8 hours a night, which is a long time for our spine to be in a certain position. In our average lifetime, we sleep for [229,961 hours](https://www.tempo.io/blog/7-time-consuming-things-an-average-joe-spends-in-a-lifetime#:~:text=1.,one%20third%20of%20their%20life.). It makes sense to ensure that our spine is protected and aligned for those hours – because they truly do add up! Two of the most important things you can do to support your back while you sleep is to ensure you are: 1. Sleeping in a healthy position and 2. You have a comfortable and supportive mattress. A 2017 [study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5468189/) recommended sleeping on your back as the best position to support your spine, because it supports a healthy alignment and curve of the spine that is similar to when we are standing. Sleeping on your stomach with your head crooked to the side is an unnatural posture that we would not adopt while we were awake. [The ideal mattress](https://www.spine-health.com/wellness/sleep/choosing-best-mattress-lower-back-pain) will vary from person to person, but you should generally look for one with appropriate back support and firmness but still assists your spine to maintain its natural curve. A medium-firm mattress is a popular choice. Choose a pillow that keeps your head and neck in a straight line with your back, meaning that the pillow is not too tall or too flat. ### **Avoiding smoking** You might be surprised to learn that among the many deleterious effects of smoking is back pain. [Studies](https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=56&contentid=DM98#:~:text=Numerous%20studies%20show%20a%20link,can%20lead%20to%20back%20pain.) have established a link between smoking cigarettes and experiencing back pain. Smoking leads to inflammation, and the nicotine in your blood vessels acts as a vasoconstrictor – this means that it narrows your blood vessels. This can damage important structures in your back and accelerate wear and tear on your joints throughout your body, including your spine. If you’re thinking about quitting, [quit.org.au](https://www.quit.org.au/) has some helpful resources. ### **Limit time spent sitting** There are many health concerns associated with sitting for a prolonged period of time, and one of them is back pain. Sitting for a long time, especially without ergonomic support, places your spine under pressure, can strain the discs in your spine, and tire important back muscles that support your spine. We suggest creating an ergonomic workstation to improve the health of your spine while sitting. But even the best workspace will still be bad for you if you are sitting in it for too long. Try to set regular reminders to get up, stretch and move around – or set yourself up with a standing desk. This will support your back. ### **Treat yourself to a massage** Massages from a qualified massage therapist can not only help to relieve back pain and discomfort but can actively work to reduce muscle tension in the back. Studies have shown that massages lead to an increased release of dopamine and serotonin, as well as improving the range of motion. A good back massage also improves blood flow and circulation, supporting natural healing and pain relief for your spine. However, if you’re finding yourself heading to your massage therapist consistently with the same problem, it’s worth visiting a [physiotherapist](https://www.brisbanespineclinic.com.au/booking/) to identify the underlying root cause of your pain, instead of just managing the symptoms. ### **Strength and conditioning** Your core muscles and back muscles work together to support your spine, and keep it in a healthy alignment. Exercise protects your heart and lungs, but it also helps to protect your spine. Strength and conditioning exercises aimed at supporting the back and building up core muscles will [reduce](https://www.mayfieldclinic.com/pe-exercore.htm) the stress and pressure placed on the spine’s intricate structures. Unfortunately, many of us don’t have the core strength that we need to support our back properly. Try incorporating some simple, targeted [exercises](https://www.mayfieldclinic.com/pe-exercore.htm) into your daily routine to build strength and support your spine. ### **Try water therapy** Jumping in the pool is a fantastic way to cool down in summer. But did you know that it is also a fantastic way to support your back and spinal health? Notably, swimming is a [low-impact](https://www.spine-health.com/conditions/sports-and-spine-injuries/swimming-and-back-pain) form of aerobic exercise. This reduces wear and tear on your back, because there is very low impact on the structures in your spine, especially when compared to activities such as running. Additionally, the buoyancy of the water helps relieve stress on joints throughout the body, including all of the joints in your spine. Pool therapy and exercises are often suggested to people with lower back pain or common conditions such as osteoarthritis or stiffness in the back. Additionally, swimming helps to [build](https://www.healthdirect.gov.au/health-benefits-of-swimming) core muscle and improve flexibility and conditioning. ### **Take up yoga** Our spine is supported by our muscles, from our head to our toe. Yoga offers low-impact movements that strengthen the muscles in your core, in your lower and upper back, and in your neck. This form of exercise typically involves careful, guided movements and stretching, helping to reduce the risk of injury in comparison to more strenuous activities such as weightlifting. There are classes available for every level of fitness and flexibility, making them easily accessible to most people. These stretches help to reduce inflammation, relax our muscles, improve circulation and increase our flexibility and range of motion. A unique benefit of yoga is that it supports you to increase awareness of your body, and to take notice if you are feeling pain or tension in a particular area. This helps to prevent injury. A focus on balance and core strength helps you to align your spine in the correct position and supports healthy posture. You can sign up for local classes, or even begin a simple yoga routine at home using a book or video for reference. ### **See a physiotherapist or chiropractor for a spinal check-up** A physiotherapist or chiropractor is trained in the healthy function and movement of your spine. Many people wait until there is an acute problem before heading down to see a professional. Popping in for a functional assessment of your spine’s alignment,  your range of motion, and any discomfort you may be experiencing is a great way to ensure that you get on top of problems before they become too severe. A [physiotherapist](https://www.brisbanespineclinic.com.au/spinal-services/physiotherapy/) or [chiropractor](https://www.brisbanespineclinic.com.au/spinal-services/chiropractic/) is also able to provide you with individualised advice about how to take care of your spine, taking into consideration your occupation, risk factors and lifestyle. It is just like taking your car to the mechanic for a service. ### **How the Brisbane Spine Clinic Can Help** At [The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/), we are highly knowledgeable about the spine. When you come to us with pain or discomfort, we do much more than just treat the symptoms. We use our clinical expertise to explore all underlying causes related to your pain points for the purposes of a thorough prognosis and a holistic treatment solution. Check-in on your spine health and [book a consultation](https://www.brisbanespineclinic.com.au/booking/) with one of our physiotherapists today at The Brisbane Spine Clinic at either our [North Lakes](https://www.brisbanespineclinic.com.au/spinal-services/north-lakes/) or [Eight Mile Plains](https://www.brisbanespineclinic.com.au/spinal-services/eight-mile-plains/) locations. _All information is general in nature and is not intended to be a substitute for professional medical advice. The Brisbane Spine Clinic can consult with you to confirm if this advice is right for you._ Categories: [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/), [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [By Brisbane Spine](https://www.brisbanespineclinic.com.au/blog/author/brisbane-spine-clinic/ "View all posts by Brisbane Spine") [October 10, 2022](https://www.brisbanespineclinic.com.au/blog/2022/10/10/ "3:56 pm") #### Author: Brisbane Spine ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome]()](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness]()](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![]()](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) [Could your knee pain be coming from your back?](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) October 30, 2024 [![exercises for lower back pain]()](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) [Exercises for lower back pain](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) August 28, 2024 [![Headache and physiotherapy featured image]()](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis]()](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [Go to Top](https://www.brisbanespineclinic.com.au/blog/10-tips-for-a-healthy-spine/#) ## Understanding Butt Wink [Skip to content](https://www.brisbanespineclinic.com.au/blog/are-you-guilty-of-butt-wink/#content) - 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You are here: [Nov222022](https://www.brisbanespineclinic.com.au/blog/2022/11/22/ "11:59 am") [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/) [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/12/Butt-Wink.jpg.webp) In this article Do you want to get the most from your gym workout to improve your overall condition and advance your sports performance? Then it’s important that you have good form throughout your workout, including when squatting. The squat is a fundamental compound exercise that targets both your lower limbs and the muscles supporting your spine. It’s a great exercise to [strengthen your bones, muscles and joints](https://www.health.harvard.edu/staying-healthy/the-lowdown-on-squats). But it’s also a complex and unfamiliar movement that most of us in the Western world now [only perform during a workout](https://qz.com/quartzy/1121077/to-solve-problems-caused-by-sitting-learn-to-squat/). One of the most common squat errors is the butt wink. Despite its cheeky name, butt wink is actually [quite serious](https://www.theptdc.com/how-to-fix-butt-wink). It can lead to disc injuries, stress fractures and sacroiliac joint problems. So, what is butt wink? Are you guilty of it? And how do you squat properly? Let’s take a look. ### **What is butt wink?** At the bottom of your squat, your hip joint is hopefully lower than your knees and your back is in a nice, straight line. It takes stability, flexibility and strength to hold this position and, if it all seems too hard, your body may look for a shortcut. The butt wink is one of those shortcuts. Instead of keeping a straight back, your pelvis tilts and tucks underneath you, making your lower back curve towards your calves. That’s called the ‘ [butt wink squat](https://www.movementenhanced.com.au/blog/understanding-the-butt-wink/)’. Now, remember that you’re repeating this incorrect movement many times over, often while loaded with weights that add extra pressure to your overstretched lumbar spine. It’s a recipe for disc injuries, stress fractures and ligaments that have strained under increased stabilisation demands. Even if you don’t end up with an injury, doing butt wink squats wastes your time. You can’t lift as much weight with poor form so a butt wink squat often leads to a frustrating plateau and fails to strengthen your glutes, legs or back. ### **Are you guilty of butt wink?** Maybe. You can find out by: - Standing side-on to a large mirror and observing yourself as you squat – are you maintaining a straight lower back or is your bottom curving underneath you? - Asking a gym buddy, trainer or physio to observe your squat and see if they spot a butt wink. If you’re proved innocent of butt winking, then you can confidently get on with your workout. If you’ve been found guilty, then it’s time to correct your squat. ### **How to fix butt wink** You need to understand why butt wink is happening so that you can use the right strategy to fix it. Butt wink may be purely a matter of your squat technique or it might stem from weaknesses in other parts of your body. There are a few possible [explanations for butt winking](https://www.movementenhanced.com.au/blog/understanding-the-butt-wink/). It could be due to: - Mobility issues that limit the range of movement in your ankles, hips and, possibly, flexibility issues relating to your hamstrings - Stability issues like weak core muscles that don’t allow you to brace and hold your lower back and pelvis in the right position - Structural issues relating to the depth of your hip sockets. Here are a few ways to work out why you’re butt winking when you squat. **_Check your squat technique_** Sometimes, the answer to butt wink is as simple as mastering the [right squat technique.](http://www.fitstream.com/exercises/squat-a158) Many gyms run technique classes to help people with this and there are plenty of training videos online too. Key tips are to: - Begin with untilted hips and a straight spine. Beginning in the right position makes it easier to continue in the right position - Breathe deep into your belly and push the breath down even deeper to engage the muscles that stabilise your lower back - Keep your core engaged as you squat - Imagine that your pelvis is a bowl that you don’t want to tip over - Use a lighter load of weights for a while so you can build your strength and master correct technique. Did the butt wink disappear with the right squat technique? If so, then keep practising the correct movement until its ingrained. Then begin adding or increasing weights. If your form is good but the butt wink is still there, then it’s time to explore other issues such as your mobility. **_Perform a horizontal squat to test mobility_** A horizontal squat resembles an upright one because it uses the same ankle, knee and hip movements you use when going down into a squat. It’s a good way to test your movement without pressure. Kneel on the floor with your feet flat against a wall then roll backwards so your hips are above your heels. Do this a few times and see if your pelvis tilts. If [there’s no tilt, then you probably have enough mobility](https://www.movementenhanced.com.au/blog/understanding-the-butt-wink/) to do a proper squat without a butt wink. If there is still a tilt, then you may benefit from doing other exercises to increase mobility in your ankles, hips and upper back. **_Perform a counter balance squat to test stability_** Perform a few careful, controlled squats without weights. You might want to film it on your phone or get a friend to watch you. Was there a butt wink? Now, get a weight plate and hold it in front of you while you do some squats. [The weight plate acts as a counter balance and provides some extra stability.](https://www.movementenhanced.com.au/blog/understanding-the-butt-wink/) If holding the plate makes your butt wink disappear, then it’s worth spending some time improving your lumbo-pelvic stability. **_Get advice on underlying structural issues_** If you’re struggling to address butt wink, it could be [due to your hip joints](https://www.theptdc.com/how-to-fix-butt-wink) themselves. No amount of stretching will alter these. It’s best to discuss these issues with a professional. ### **How does physiotherapy help to address butt wink?** Physiotherapists are highly trained in the complexities of the human body and its movements. By harnessing this knowledge and examining your body and squat technique, we can help you address butt wink. Being able to squat deep depends on many factors but primarily your pelvic alignment and hip flexibility. There are many ways to work on these areas and on your core strength and overall mobility in order to [improve your squat and prevent injuries](https://www.brisbanespineclinic.com.au/blog/your-back-in-action-preventing-squat-injuries/). ### **How can The Brisbane Spine Clinic help?** The Brisbane Spine Clinic’s spinal consultants can assess your squat and determine what’s causing your butt wink. Then we can develop specific exercises to help you improve your mobility, flexibility and stability so that you can squat with the right form. [Book an appointment](https://www.brisbanespineclinic.com.au/booking/) today. ### Disclaimer _All information is general and is not intended to be a substitute for professional medical advice._ Categories: [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/), [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/) [By Kevin Kang](https://www.brisbanespineclinic.com.au/blog/author/kevin-kang/ "View all posts by Kevin Kang") [November 22, 2022](https://www.brisbanespineclinic.com.au/blog/2022/11/22/ "11:59 am") #### Author: Kevin Kang Mr Gun (Kevin) Kang is a physiotherapist with a special interest in chronic lower back pain and sporting injuries. Through his clinical experience, Kevin understands the complex nature of pain and that no two patients are the same. He believes that a tailored physiotherapy assessment is crucial in truly understanding each patient’s journey to identify and treat the underlying causes of the problem – not just the presenting symptoms. ### Related posts [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/10/knee-pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) [Could your knee pain be coming from your back?](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) October 30, 2024 [![exercises for lower back pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/08/exercises-for-lower-back-pain-220x160.png)](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) [Exercises for lower back pain](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) August 28, 2024 [![Factors Contributing to Your Pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/07/Factors-Contributing-to-Your-Pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/lifestyle-factors-contributing-to-your-pain/) [Physiotherapy for Spine Pain: Uncover the Lifestyle Factors Contributing to Your Pain](https://www.brisbanespineclinic.com.au/blog/lifestyle-factors-contributing-to-your-pain/) July 10, 2023 [![Disc Herniation and Physiotherapy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/05/Disc-herniation-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/disc-herniation-physiotherapy/) [Disc Herniation and Physiotherapy: A Non-Invasive Treatment Option](https://www.brisbanespineclinic.com.au/blog/disc-herniation-physiotherapy/) May 29, 2023 [![Overactive Abdominals](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/03/Overactive-Abdominals-2-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/overactive-abdominals/) [Overactive Abdominals](https://www.brisbanespineclinic.com.au/blog/overactive-abdominals/) March 14, 2023 [![knee pain coming from back](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/10/Untitled-design-92-e1572391871153-220x160.png)](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) [Could Your Knee Pain be Coming from Your Back?](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) January 25, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/are-you-guilty-of-butt-wink/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Hypermobility and Physiotherapy- Here’s how we could help you You are here: [Nov232022](https://www.brisbanespineclinic.com.au/blog/2022/11/23/ "7:00 am") [Hypermobility](https://www.brisbanespineclinic.com.au/blog/category/hypermobility/) [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2018/12/Hypermobile.jpg.webp) In this article Many of us wish we were more flexible. For some, however, having “floppy joints” comes naturally. While being extra ‘bendy’ might be great in a yoga class this “hypermobility” comes with its own complications. Arthritis Australia estimates that [up to 10%](https://arthritisaustralia.com.au/types-of-arthritis/hypermobility-adult/) of Australians experience hypermobility. There are different degrees of hypermobility. For some, it’s quite subtle, for others it’s extreme! Our ligaments and tendons are designed to hold our joints in position and support a standard range of movement. Hypermobility is when those ligaments and tendons are looser, allowing joints to move outside of the normal range expected. Do you think you may be hypermobile? Are you wondering how physiotherapy could help? Then you’re in the right place. Here we will cover hypermobility, how we test for it and how physiotherapy may help improve strength and stability in your joints, manage your pain and reduce your risk of injury. We will also highlight the best exercises for hypermobility and what exercises to avoid. ### **What is hypermobility and how does it impact your life?** As mentioned above, hypermobility describes excessive flexibility or range of movement in one or more joints. Interestingly, many hypermobile people don’t experience problems. In fact, [many leading Australian dancers and gymnasts are hypermobile](https://www.sciencedirect.com/science/article/pii/S1466853X17303309). Unfortunately, not everyone who has hypermobile joints can use it to their advantage. For some, this excessive range of movement causes musculoskeletal problems, including stiffness and pain in joints and muscles and an increased risk of recurrent injury. Other symptoms of hypermobility include: - Clicking joints - Extreme tiredness - Back and neck pain - Poor Co-ordination - Easy bruising - Stretchy skin People with joint hypermobility can be predisposed to joint subluxations (joints slipping out of alignment), soft tissue injuries, or even full dislocations. Spinal consultants also see greater susceptibility to typical sprains and strains resulting in sporting-related injuries. [Adolescents and children with joint hypermobility](https://www.medicinenet.com/hypermobility_syndrome/article.htm#hypermobility_syndrome_facts) may have increased instances of panic attacks, anxiety, and depression. This may be addressed with a combination of psychological and physiotherapy-based treatments. A small number of adolescents and children displaying hypermobility report instances of gastro-oesophageal reflux, chronic constipation, irritable bowel syndrome, chronic abdominal pain, and urinary tract symptoms. This is because the gut mainly comprises of connective tissue, and researchers believe gastrointestinal issues surface due to the patient’s connective tissue being more flexible. This makes physical digestion more difficult. Gut problems appear to improve with enhanced hydration, a high-fibre whole-food diet, and physical activity. ### **How do we test for Hypermobility?** A standard test for hypermobility is the “ [Beighton Score](https://www.physio-pedia.com/Beighton_score)”. Simple tests can identify if you have hypermobility such as “bending your thumb back to touch your forearm” and ‘touching your hands flat on the floor with legs straight”. Another diagnostic test, ‘the Brighton Criteria’, assesses other features connected to hypermobility, such as chronic joint pain for longer than 3 months and increased skin stretchiness. ### **![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2018/12/beighton_score_infographic_landscape.jpg.webp)** ### **What Causes Hypermobility?** Many people exhibiting hypermobility have family members who are ‘flexible.’ The condition commonly runs in families. Interestingly, joint hypermobility [occurs three times more frequently in women than men](https://arthritisaustralia.com.au/types-of-arthritis/hypermobility-adult/). Some other factors that can contribute to hypermobile joints are: - **Strength/muscle tone-** weaker, or more relaxed muscles allow for a greater range of movement. - **Bone shape/Joint socket depth-** shallow joint sockets, allow a greater range of movement than is considered normal. - **Poor proprioception (ability to sense movement)-** you may struggle to sense how far you stretch your body, leading to hyperflexion. Less commonly, hypermobility may be caused by an underlying condition such as: - [**Down syndrome**](https://www.healthdirect.gov.au/down-syndrome)– a developmental disability, often characterised by [low muscle tone and high joint flexibility](https://www.physio-pedia.com/Musculoskeletal_Effects_Of_Down_Syndrome). - [**Ehlers-Danlos syndrome**](https://www.healthdirect.gov.au/ehlers-danlos-syndrome#what-is) **–** syndrome affecting elasticity in joints, skin, and blood vessels - [**Marfan syndrome**](https://www.healthdirect.gov.au/marfan-syndrome) **–** a connective tissue disorder ### **What are the best exercises for hypermobility and what exercises should you avoid?** If you have hypermobility, choosing the best exercises, and avoiding the wrong ones, is crucial to managing your symptoms and avoiding injury. [Joint instability may be reduced](https://arthritisaustralia.com.au/types-of-arthritis/hypermobility-adult/) through exercise with a physiotherapist. The best exercises for hypermobility aim to strengthen the muscles around the joint. Often, certain exercises can reduce joint pain and lower the instance of recurring injuries. Low-impact strengthening and stability exercises, such as clinical Pilates, can be helpful for many hypermobile patients via improved: - Posture, correct muscle activation, and movement techniques that reduce joint stress - Breathing techniques that help with relaxation and the pain associated with spasms in muscles working overtime to stabilise ‘floppy joints’ - Body awareness, control, and coordination, helping to reduce the risk of recurring injuries - Endurance and muscle strength to provide an enhanced level of support for hypermobile joints. Unfortunately, people with hypermobility are at a higher risk of dislocation during exercise. This is why it’s so important to work with a physiotherapist to ensure you are using the correct technique. To decrease the risk of injury, in hypermobility, exercises to avoid include: - **Full extension exercises-** doing a squat or a push-up is fine, however, fully extending your joint at the top end of this motion could result in over-extension and injury. To avoid this, keep a slight bend in your elbows or knees at the top end of the exercise. - **Over-exertion-** the more tired your muscles become the less they’re able to provide strength and stability to your joints. It’s better to focus on quality rather than quality in exercise. Pushing beyond your limits can increase your risk of injury. - **Stretching-** hypermobile joints can become over-stressed by stretching. It may be better to use a foam roller instead. - **Contact/high-impact sports-** The risk of injury in these sports is already high however for someone with hypermobility this risk is magnified. If you suspect, you are hypermobile The Brisbane Spine Clinic in Eight Mile Plains can assess which joints are hypermobile and can often identify if this is impacting other joint structures. We’ll work with you to release or mobilise problem areas via manual therapy, and we can tailor an exercise plan to your individual needs. [Come in and see us](https://www.brisbanespineclinic.com.au/booking/) at The Brisbane Spine Clinic for helpful advice and exercises. **_\*Please note, the content within this article is for educational purposes only, and the treatment and advice mentioned may not be suited for everyone. Please consult a team member at the Brisbane Spine Clinic or your General Practitioner for specific advice._** Categories: [Hypermobility](https://www.brisbanespineclinic.com.au/blog/category/hypermobility/), [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [By Kevin Kang](https://www.brisbanespineclinic.com.au/blog/author/kevin-kang/ "View all posts by Kevin Kang") [November 23, 2022](https://www.brisbanespineclinic.com.au/blog/2022/11/23/ "7:00 am") #### Author: Kevin Kang Mr Gun (Kevin) Kang is a physiotherapist with a special interest in chronic lower back pain and sporting injuries. Through his clinical experience, Kevin understands the complex nature of pain and that no two patients are the same. He believes that a tailored physiotherapy assessment is crucial in truly understanding each patient’s journey to identify and treat the underlying causes of the problem – not just the presenting symptoms. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/hypermobility-and-physiotherapy/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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Your neck, on the other hand, doesn’t have quite the same range of motion. We humans can usually turn our heads about 90 degrees to the left or right, just about giving us the ability to look over our shoulders. Sometimes, you can’t even do that though. A stiff neck may limit your movements, making you very cautious about moving your head. Stiff necks are common and have a [variety of causes](https://www.ibji.com/blog/orthopedic-care/5-common-causes-of-a-stiff-neck/), including underlying conditions like osteoarthritis. While there may not be much you can do about that, you can often avoid a stiff neck by not straining your muscles. Your neck is a relatively thin column that supports your fairly heavy head. It manages this load most easily when your ears are above your shoulders, your chest is open and your shoulders are back. This [minimises the stress](https://www.spine-health.com/conditions/neck-pain/how-poor-posture-causes-neck-pain) on your neck by balancing your head’s weight evenly. Unfortunately, it’s very easy to end up in a different posture. Check yours now. Is your head stretched out in front of you or tilted down? If you’re often in those positions, you may strain your neck. Here are 6 stiff neck prevention methods. ### 1.     Sleep with a neutral spine We spend about a third of our lives asleep so it makes sense to protect your neck while you sleep. Your spine should be in a neutral position, which is best achieved by lying on your back or side with a [pillow](https://health.clevelandclinic.org/is-your-pillow-hurting-your-neck-7-tips-for-better-sleep/) (you only need one) that supports your head and the curve of your neck. If you’re sleeping on your side, your head should be facing forwards, not staring down at your feet. ### 2.     Set your desk up properly If you spend most of your working hours at a computer, then it’s vital that your neck is in a good position while you’re at your desk. Setting up your desk properly involves: - Positioning your computer screen at eye level – get a stand or use a few heavy books to lift it up your monitor - Ensuring your keyboard is level with your elbows (get an external keyboard if you work on a laptop all day so you can lift the screen to the right height) - Sitting upright in your chair with your head above your shoulders, not stretched out in front - Taking regular breaks to move your body, including your neck. ### 3.     Drive safely Some jobs require a lot of driving. Even ferrying the kids to after-school activities can involve a surprising amount of time behind the wheel. If your seat is too low or too far back, you’ll end up craning your neck forward. To avoid that: - Lift your seat higher (if you can) - Move your seat forward so you can reach the pedals easily - Roll a towel up behind the small of your back - Sit upright with your shoulders back and your neck above them - Adjust the steering wheel so you can easily reach it without rolling your shoulders forwards - Reposition your mirrors to suit your new position - Check your posture as you drive and make further adjustments if necessary. ### 4.     Beware of text neck [Text neck](https://www.physio-pedia.com/Text_Neck#:~:text=%22Text%20neck%22%20is%20a%20term,pain%2C%20headaches%20and%20thoracic%20hyperkyphosis.) is what you get if you spend prolonged amounts of time looking down at your phone. To be fair to the digital natives, it’s worth remembering that voracious readers may also develop similar symptoms from reading a book. To prevent text neck, try to: - Avoid prolonged sessions in the same position - Take regular breaks and move your neck - Put the device in a better position so you don’t have to look down all the time. ### 5.     Be careful with DIY Fixing up your place? You’re using your neck a lot, then, whether it’s stretching backwards to paint a ceiling or craning to work inside a tight space. Again, check your posture. Take frequent breaks. And do some neck stretches. ### 6.     Stretch it out [Stretching](https://www.healthline.com/health/why-does-stretching-feel-good#bottom-line) activates your parasympathetic nervous system and increases blood flow to your muscles. It feels good too. Try to do these neck stretches regularly to ease your neck muscles: - Arch your lower back and twist from your waist to the right and to the left - Squeeze your shoulder blades together and slowly tip your head back - Slowly turn your neck to look over your left shoulder then turn the other way and look over your right - Stand up, put your hands behind your hips and gently bend backwards a little. ## How can The Brisbane Spine Clinic help? If you’re dealing with an ongoing pain in the neck, please [make an appointment](https://www.brisbanespineclinic.com.au/booking/). Our skilled physiotherapists will listen to your symptoms, examine you, then provide appropriate treatment to relieve your symptoms and reduce the likelihood of a recurrence. **Disclaimer** _All information is general in nature. Patients should consider their own personal circumstances._ Categories: [Neck Pain](https://www.brisbanespineclinic.com.au/blog/category/neck-pain/), [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [By Justin](https://www.brisbanespineclinic.com.au/blog/author/justin/ "View all posts by Justin") [September 9, 2021](https://www.brisbanespineclinic.com.au/blog/2021/09/09/ "1:05 pm") #### Author: Justin Mr Yu-Tsung (Justin) Lin is a musculoskeletal physiotherapist with a special interest in spinal conditions and the treatment of chronic neck pain, chronic back pain and lower back pain.Devoting his career in the field of musculoskeletal manual therapy, Justin obtained: \- Master’s degree in the field of musculoskeletal physiotherapy – the top echelon of training for manual therapists. \- A Certificate in Spine Manual Therapy. \- Certificate in IASTM (instrument-assisted soft tissue manipulation) techniques and dry needling techniques.Justin is also in the process of becoming a certified practitioner in Mulligan Concept techniques, which is a pain-free, instant result manual therapy that is very effective for treatment of spinal conditions. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/stiff-neck-6-prevention-methods/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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Physiotherapy Can Help. You are here: [Jan202023](https://www.brisbanespineclinic.com.au/blog/2023/01/20/ "11:04 am") [Dizziness](https://www.brisbanespineclinic.com.au/blog/category/dizziness/) [Headache](https://www.brisbanespineclinic.com.au/blog/category/headache/) [Vertigo](https://www.brisbanespineclinic.com.au/blog/category/vertigo/)![Physiotherapy for dizziness and Vertigo](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/01/vertigoblog.jpg.webp) In this article Do you ever get that dizzy, room-spinning feeling? Do you ever feel as though you are swaying or unbalanced, even while standing still? You may be experiencing vertigo. [Vertigo](https://www.healthdirect.gov.au/vertigo) is a type of dizziness where you feel like you or your surroundings are moving or spinning when they aren’t. Vertigo and dizziness are common complaints. In fact, The Australian Physiotherapy Association estimate that at least [5 percent](https://choose.physio/your-body/head/dizziness-and-vertigo) of Australia’s population will experience dizziness at some point in their lives. Experiencing dizziness or vertigo can be debilitating. For some, vertigo can impact their ability to function in everyday life. Many struggle daily with the symptoms of vertigo and dizziness and don’t know that their condition may be improved by seeing an experienced physiotherapist. If you’re suffering from regular symptoms of dizziness or vertigo and you’re wondering how physiotherapy could help, then you’re in the right place. Here will discuss common vertigo causes and vertigo symptoms. We will also explain how the team at The Brisbane Spine Clinic can provide support. ### **What Causes Vertigo** There are two different types of vertigo, **peripheral vertigo** which results from a problem in the balance centre of the inner ear, and **central vertigo** which results from a problem in the brain. There are many causes for both types of vertigo including: - **Meniere’s Disease**– excessive fluid build-up in the inner ear causing pressure, dizziness, and hearing loss. - **Viral Infections**– inflammation caused by infection of the vestibular nerve or the inner ear can impact balance. - **Vestibular Migraines-** may cause dizziness and severe vertigo that can last a few minutes or a few days. - **Head and Neck Injuries-** trauma to the head can cause vertigo, particularly if the vestibular system is injured. - **Tinnitus-** ringing in the ears may contribute to dizziness. - [**Benign paroxysmal positional vertigo (BPPV)-**](https://www.physio-pedia.com/Benign_Positional_Paroxysmal_Vertigo_(BPPV)) The most common cause of vertigo, BPPV is a problem in your inner ear that occurs when the calcium carbonate crystals, known as otoconia, are dislodged and move from where they belong in the utricle out into the semicircular canals of the inner ear. This disturbs the flow of liquid in the inner ear and alters the messages relating to balance that are sent to your brain. The brain then becomes confused as it receives messages from the affected inner ear that don’t match the messages it’s receiving from your other ear, your muscles, or your eyes. These mismatched messages can cause your brain to experience dizziness or vertigo. The good news is many of the above-mentioned vertigo causes may respond well to [vestibular physiotherapy](https://www.brisbanespineclinic.com.au/spinal-services/vestibular-physiotherapy/#1627270740254-a93d7efa-bef1). ### **![The Internal Ear](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/01/The-Internal-Ear.jpg.webp)** _Source:_ _Blausen.com staff (2014). "Medical gallery of Blausen Medical 2014". WikiJournal of Medicine 1 (2). DOI:10.15347/wjm/2014.010. ISSN 2002-4436. – Own work, CC BY 3.0, https://commons.wikimedia.org/w/index.php?curid=29025011_ ### **Vertigo Symptoms** The main symptom of vertigo is the feeling that you are spinning, or that your surroundings are spinning. Vertigo can also cause imbalance, nausea, blurred vision, difficulty concentrating, light-headedness, or feeling faint. Vertigo symptoms may come on suddenly with any movement of the head like rolling over in your bed, changing from a laying to a standing position, turning to look over your shoulder, or looking down quickly. ### **Physiotherapy for vertigo, how we can help you** Vertigo treatment options will depend on what’s causing your symptoms. At The Brisbane Spine Clinic, our physiotherapists can assess and treat vestibular dysfunction. We can also screen for other causes of vertigo or dizziness and refer you to a general practitioner for further testing and treatment where required. Vertigo caused by disorders of the vestibular system (BPPV, inner ear infections, and vestibular migraine) can often be treated successfully by vestibular physiotherapy. Some common physiotherapy techniques for treating vertigo and dizziness resulting from vestibular dysfunction include: - **Habituation exercises**– movements designed to reduce dizziness by intentionally causing dizziness to desensitise your vestibular system to those movements. - **Balance and gait exercises**– exercises to increase steadiness and balance when walking by challenging and strengthening the vestibular system. - **Eye-head coordination exercises**– to ease dizziness and help with focus. - **Re-positioning techniques**– used for BPPV, this involves a [series of manoeuvres](https://vestibular.org/article/diagnosis-treatment/treatments/canalith-repositioning-procedure-for-bppv/) aiming to guide dislodged crystals back to where they should be, using gravity. ### **Vertigo Exercises** Your physiotherapist can provide you with a series of exercises, tailored to your specific needs. These exercises will be performed at home, often up to three times daily during the treatment period. While many exercise programs online are claiming to solve vertigo and dizziness, it is not recommended you try these before consulting with a professional. You must undertake the correct treatment, specific to your own condition. Generalised vertigo exercise programs may cause more harm than good and possibly worsen your symptoms. ### **The Brisbane Spine Clinic is ready to help** Experiencing vertigo and dizziness can be debilitating as well as detrimental to your well-being, your confidence, and even at times your safety. Our team at The Brisbane Spine Clinic is committed to working with you to find the cause of your vertigo symptoms and create a treatment program individualized for you. If you’re suffering from symptoms of dizziness or vertigo, [book an appointment](https://www.brisbanespineclinic.com.au/booking/) with one of our team at The Brisbane Spine Clinic. _All information is general and is not intended to be a substitute for professional medical advice. The physiotherapists at The Brisbane Spine Clinic can consult with you regarding your individual health needs._ **References** Australian Physiotherapy Association. (2023). _Choose Physio for Dizziness and Vertigo._ [https://choose.physio/your-body/head/dizziness-and-vertigo](https://choose.physio/your-body/head/dizziness-and-vertigo) Health Direct. (2022). _Vertigo_. [https://www.healthdirect.gov.au/vertigo](https://www.healthdirect.gov.au/vertigo) Physiopedia. (2023). _Benign Positional Paroxysmal Vertigo (BPPV)._ [https://www.physio-pedia.com/Benign\_Positional\_Paroxysmal\_Vertigo\_(BPPV)](https://www.physio-pedia.com/Benign_Positional_Paroxysmal_Vertigo_(BPPV)) The Vestibular Disorders Association. (2022). _Canalith Repositioning Procedure for BPPV._ [https://vestibular.org/article/diagnosis-treatment/treatments/canalith-repositioning-procedure-for-bppv/](https://vestibular.org/article/diagnosis-treatment/treatments/canalith-repositioning-procedure-for-bppv/) Categories: [Dizziness](https://www.brisbanespineclinic.com.au/blog/category/dizziness/), [Headache](https://www.brisbanespineclinic.com.au/blog/category/headache/), [Vertigo](https://www.brisbanespineclinic.com.au/blog/category/vertigo/) [By Brisbane Spine](https://www.brisbanespineclinic.com.au/blog/author/brisbane-spine-clinic/ "View all posts by Brisbane Spine") [January 20, 2023](https://www.brisbanespineclinic.com.au/blog/2023/01/20/ "11:04 am") #### Author: Brisbane Spine ### Related posts [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/02/vertigo-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/bppv-benign-paroxysmal-positional-vertigo/) [Understanding BPPV – Benign Paroxysmal Positional Vertigo](https://www.brisbanespineclinic.com.au/blog/bppv-benign-paroxysmal-positional-vertigo/) February 10, 2025 [![Treating neck for headache symptoms](https://www.brisbanespineclinic.com.au/wp-content/uploads/2016/06/physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/the-true-cause-of-your-headache-symptoms/) [The True Cause Of Your Headache Symptoms](https://www.brisbanespineclinic.com.au/blog/the-true-cause-of-your-headache-symptoms/) December 14, 2022 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/06/Cervicogenic-headaches2-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/cervicogenic-headaches-faqs/) [Cervicogenic headaches FAQ](https://www.brisbanespineclinic.com.au/blog/cervicogenic-headaches-faqs/) June 13, 2022 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/02/TBSC-Migraine-Causes-and-Treatment-220x160.png)](https://www.brisbanespineclinic.com.au/blog/migraine-causes-and-treatments/) [Migraines: what causes them and how to treat them](https://www.brisbanespineclinic.com.au/blog/migraine-causes-and-treatments/) February 7, 2022 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2020/11/Untitled-design-11-1-220x160.png)](https://www.brisbanespineclinic.com.au/blog/injury-or-muscle-soreness/) [Injury or Muscle Soreness? 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One pregnancy change we often see at [The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/) is **Diastasis Recti** (DR), more commonly known as **abdominal separation**. [Abdominal separation](https://www.pregnancybirthbaby.org.au/abdominal-separation) is when the left and right sides of the rectus abdominis muscle become separated. Research shows that up to [60%](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5013086/) of pregnant and post-partum women may experience abdominal separation. Pregnancy, Birth and Baby report that [1 in 3](https://www.pregnancybirthbaby.org.au/abdominal-separation) women still have problems with separated abdominal muscles 12 months after the birth of their baby. While it might sound scary, abdominal separation is a normal part of pregnancy as your muscles move to allow space for your growing baby. With the help of a women’s health physiotherapist at The Brisbane Spine Clinic, you may be able to retrain your muscles and minimize any long-term effects of abdominal muscle separation. Here we will explain exactly what abdominal separation is, what it feels like and what exercises you can do to minimize it. We will also explain how The Brisbane Spine Clinic physiotherapists can test for and treat abdominal separation. ### **What is abdominal separation?** The rectus abdominis muscle, commonly referred to as your ‘six pack’ muscle, runs from your chest to your pelvis, down the front of your abdomen. It is separated, down the middle, into left and right sides by a band of connective tissue called the linea alba. During pregnancy, as your tummy grows, your abdominal muscles are stretched and the linea alba thins as the space between the muscles gets wider. This separation usually happens in the later half of pregnancy. It occurs because of the pressure of your growing baby as well as the hormonal changes that happen during pregnancy allowing your muscles to relax. ![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/01/abdominal-seperation.jpeg.webp) _**Source: [https://my.clevelandclinic.org/health/diseases/22346-diastasis-recti](https://my.clevelandclinic.org/health/diseases/22346-diastasis-recti)**_ After the birth of your baby, the muscles may retract back on their own, with time. For some, the linea alba is overstretched and the muscles don’t come back together. This is abdominal separation. If you have abdominal separation, you might be able to see the gap between the two sides of your abdominal muscles. It will be even more obvious if you lay on your back and gently lift your head. If you have abdominal separation, this activation of your abdominal muscles will cause a bulge to appear in the middle of your stomach. While abdominal separation is most common in the pregnancy and post-partum period, anyone can experience it, including men and newborns. This is because the abdominal muscles can become separated by activities like lifting very heavy weights or incorrectly performing abdominal exercises. ### **What does abdominal muscle separation feel like?** The separation of your abdominal muscles is not painful, however, some women experience lower back pain because the separation stops the stomach muscles from supporting their back. Some women find it more difficult to do everyday tasks, like lifting their children because of their weakened core and painful lower back. Some other symptoms of abdominal separation include: - Painful sex - Hip or Pelvic pain - Urinary incontinence - Constipation - Bloating - Poor posture The good news is that abdominal separation is treatable by physiotherapy, and surgical repair is rarely required. ### **Testing for abdominal separation** At the Brisbane Spine Clinic, one way we test for abdominal separation is by asking our patients to lie flat on their back, knees bent and feet roughly in line with their hips - We place our fingers on the stomach midline - We then have the patient lift their head and shoulders up while relaxing their abdominal muscles while we probe gently for a bulge or a gap along the line running through the belly button. - We should be able to detect the muscles contracting on both sides of our fingers.  If you have abdominal separation, we will feel a gap between the muscles that is 2.5 cms wide or greater. - To assess the connective tissue’s condition, we check how deep the gap is between the fingers and the spine. The deeper they go, the frailer the connecting tissue is. If the gap between the bands of abdominal muscles exceeds two fingers in width, we may recommend avoiding outer abdominal exercises until the pelvic floor and core stabilising muscles have been strengthened. ### **Treating abdominal separation** The first step to abdominal separation treatment is to have a physiotherapist conduct a thorough assessment. An ultrasound may be required to provide more information on the pelvic floor and deep abdominal muscles. Individually tailored abdominal separation exercises are prescribed to improve core stability, and abdominal muscle tone and strengthen pelvic floor muscles. Abdominal muscle compression garments can be an option to manage abdominal separation although they’re not always required. Garments delivering the best outcomes have medical-grade compression providing supportive pressure to the abdominal muscles, back and pelvis. ### **Exercises for abdominal separation** Abdominal separation might be decreased by activating your abdominal muscles through gentle exercise. It’s important to see a physiotherapist before beginning any exercise program as some exercises can make the separation worse. A women’s health physiotherapist at Brisbane Spine Clinic will work with you to tailor an exercise program to your specific needs and teach you how to do the exercises safely. Some exercises your physiotherapist may have you begin with include: 1. **Heel Slides**– This exercise aims to stabilise and strengthen your core. - You will start on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles as you slowly and gently slide one leg out straight while keeping the sole of your foot in contact with the floor the whole time. Bend the knee back up, then repeat on the other side. Remember to keep your abdominal muscles engaged and stable the whole time. 2. **Pelvic Tilts**– This exercise helps with the lower back pain caused by abdominal separation. - You will lay on your back with your knees bent and feet flat on the floor. Start with your lower back pressed against the floor. Tighten your abdominal muscles then slowly rock your pelvis forward. Hold it there for a few seconds then rock it back. Repeat. ### **Consult your physiotherapist** It doesn’t matter if you’re pregnant, you have a newborn or you’re ten years post-partum. You can improve your core strength, the appearance of your tummy, and your posture many years after giving birth, it’s never too late! Here at the [Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/), we understand the challenges abdominal separation can pose. Book in today to have one of our physiotherapists carry out an assessment. By identifying the degree of your abdominal separation, we can recommend a treatment plan designed specifically for you. [Book in today](https://www.brisbanespineclinic.com.au/booking/). **_\*Please note, the content within this article is for educational purposes only, and the treatment and advice mentioned may not be suited for everyone. Please consult a team member at The Brisbane Spine Clinic or your General Practitioner for specific advice._** **References** Sperstad, J. B., Tennfjord, M. K., Hilde, G., Ellström-Engh, M., & Bø, K. (2016). Diastasis recti abdominis during pregnancy and 12 months after childbirth: prevalence, risk factors and report of lumbopelvic pain. _British journal of sports medicine_, _50_(17), 1092–1096. [https://doi.org/10.1136/bjsports-2016-096065](https://doi.org/10.1136/bjsports-2016-096065) Physiopedia. (2022). Diastasis Recti Abdominis. [https://www.physio-pedia.com/Diastasis\_Recti\_Abdominis](https://www.physio-pedia.com/Diastasis_Recti_Abdominis) Pregnancy, Birth & Baby. (2020). Abdominal Separation: Diastasis Recti. [_https://www.pregnancybirthbaby.org.au/abdominal-separation_](https://www.pregnancybirthbaby.org.au/abdominal-separation) Category: [Women's Health](https://www.brisbanespineclinic.com.au/blog/category/womens-health/) [By Brisbane Spine](https://www.brisbanespineclinic.com.au/blog/author/brisbane-spine-clinic/ "View all posts by Brisbane Spine") [January 27, 2023](https://www.brisbanespineclinic.com.au/blog/2023/01/27/ "9:49 am") #### Author: Brisbane Spine ### Related posts [![Exercise After a C-Section](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/04/Exercise-After-a-C-Section-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/exercise-after-a-c-section/) [Exercise After a C-Section: Postnatal Abdominal Training](https://www.brisbanespineclinic.com.au/blog/exercise-after-a-c-section/) April 3, 2023 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/11/hysterectomy2-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/exercise-and-physiotherapy-after-a-hysterectomy/) [Exercise and physiotherapy after a hysterectomy](https://www.brisbanespineclinic.com.au/blog/exercise-and-physiotherapy-after-a-hysterectomy/) November 9, 2022 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/06/Untitled-design-10-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/4-ways-your-physio-can-care-for-you-during-pregnancy/) [Why you should you get physiotherapy before and after pregnancy](https://www.brisbanespineclinic.com.au/blog/4-ways-your-physio-can-care-for-you-during-pregnancy/) June 3, 2022 [![Osteitis Pubis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/08/osteitis-pubis-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/overcoming-osteitis-pubis/) [Overcoming osteitis pubis – our guide to getting over groin strain](https://www.brisbanespineclinic.com.au/blog/overcoming-osteitis-pubis/) August 27, 2019 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/04/Female-Athlete-Running-220x160.png)](https://www.brisbanespineclinic.com.au/blog/the-injury-prone-female-common-injuries/) [The Injury Prone Female: Common Injuries](https://www.brisbanespineclinic.com.au/blog/the-injury-prone-female-common-injuries/) April 17, 2019 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2018/08/Pelvic-Organ-Prolapse-220x160.png)](https://www.brisbanespineclinic.com.au/blog/pelvic-organ-prolapse-what-you-need-to-know/) [Pelvic Organ Prolapse: What You Need to Know](https://www.brisbanespineclinic.com.au/blog/pelvic-organ-prolapse-what-you-need-to-know/) August 16, 2018 [Go to Top](https://www.brisbanespineclinic.com.au/blog/abdominal-separation-everything-you-need-to-know/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Overactive Abdominals You are here: [Mar142023](https://www.brisbanespineclinic.com.au/blog/2023/03/14/ "8:45 am") [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/) [Stretches](https://www.brisbanespineclinic.com.au/blog/category/stretches/)![Overactive Abdominals](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/03/Overactive-Abdominals-2.jpg.webp) In this article The core connection is real. That is, the connection between a strong core and a healthy, pain free back. But while in theory strengthening our core muscles is the right thing to do, there’s nuance to executing core exercises to avoid back pain. If you’re one of [the 3.7 million of us who experience weekly back pain](https://www.aihw.gov.au/getmedia/0d9f8959-2a1c-4c99-8c7e-0c8a878f4d6c/Back%20problems.pdf.aspx?inline=true#:~:text=Estimates%20from%20the%20Australian%20Bureau,symptom%20in%20most%20back%20problems.) you know that, no matter what is causing the condition, it can cause significant impacts on your life. Often, when you seek treatment for back pain – as [about 16 percent do each year](https://www.aihw.gov.au/getmedia/0d9f8959-2a1c-4c99-8c7e-0c8a878f4d6c/Back%20problems.pdf.aspx?inline=true#:~:text=Estimates%20from%20the%20Australian%20Bureau,symptom%20in%20most%20back%20problems.) – it’s advised that a stronger core will help alleviate your pain. So what happens when this tried and true approach to managing back pain actually exacerbates the discomfort? Can weak abs cause back pain? Yes, they absolutely can – but the fact that sometimes overactive abdominals can cause lower back pain also can’t be ignored. At The Brisbane Spine Clinic, our focus is supporting your spine – and that includes ensuring that your lower back is short lived. Below, we’ll unpack how ab workouts can cause back pain and provide both at home and in clinic solutions. ### **Focus on a strong core, not a six-pack** One of the common misconceptions, that can lead to lower back pain, is that the strength of your core is directly correlated to your six-pack. While having a chiselled tummy is admirable, and no doubt an achievement, overactive abdominals can cause lower back pain. To move efficiently, our bodies need a balance of muscle strength and muscle length around each joint. If your muscles are strong, but not long it reduces the flexibility in the joints that they support. This tightness can lead to reduced flexibility for your spine, aggravating your back. ### **The core unit** Your core is a [group of muscles](https://www.health.harvard.edu/blog/understanding-and-improving-core-strength-2018090414662) that work together to stabilise your pelvis and your spine. While the core is made up of four individual, major muscles, we must treat them as a unit to avoid lower back pain. The four major muscles commonly referred to as the ‘core’ are: - The diaphragm (breathing muscle) - The transversus abdominis (deep abdominal muscles) - The multifidus (deep back muscles) - The pelvic floor muscles At The Brisbane Spine Clinic, we recommend a core workout routine that is a balance of exercises that target each of these muscles – rather than exercises that focus exclusively on developing rock hard abs. To avoid back and abdominal muscle pain, we need to take a full body approach to working out. When we focus solely on building our obvious six-pack muscles, it can be as detrimental to our backs as sitting at a desk all day without moving. The connection between our abdominals and back pain is a result of a “core imbalance” – a tightening of your core to the point where your posture, movement and breathing are impacted. ### **If ab exercises cause lower back pain, should I stop doing them?** If you are experiencing lower back pain then perhaps consider the types of exercises you are doing to strengthen your core and your technique (this is something we can support you with). Many exercises that claim to strengthen your core are taught incorrectly (“suck your tummy in,” “stiffen your spine and keep it straight,” “tense your tummy”) and can lead to overactive abdominal muscles. ### **What can I do to avoid lower back and abdominal pain?** As always, prevention is better than cure – so a whole body approach to your workouts is recommended – for example, Yoga and Pilates classes focus on strengthening your core as a unit. If you’re suffering from lower back and it is an ongoing issue, consider [making an appointment with us at The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/booking/). Our physiotherapists will teach you how to activate your core muscles correctly to avoid back pain. In addition to teaching you exercises and stretches that you can do at home, we may also use manual therapy to reduce muscle tightness, joint stiffness and nerve tension. During your appointment at The Brisbane Spine Clinic, we might help you with: - Diaphragmatic breathing - Hip joint flexibility exercises - Lower limb muscle stretches - Core control exercises - Gluteal muscle and stability strengthening We’ll work with you to get to the root of the pain you are experiencing. Contact us today to book an appointment on [07 3841 3070](tel:0738413070) or [book an appointment online.](https://www.brisbanespineclinic.com.au/booking/) Categories: [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/), [Stretches](https://www.brisbanespineclinic.com.au/blog/category/stretches/) [By Brisbane Spine](https://www.brisbanespineclinic.com.au/blog/author/brisbane-spine-clinic/ "View all posts by Brisbane Spine") [March 14, 2023](https://www.brisbanespineclinic.com.au/blog/2023/03/14/ "8:45 am") #### Author: Brisbane Spine ### Related posts [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/10/knee-pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) [Could your knee pain be coming from your back?](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) October 30, 2024 [![exercises for lower back pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/08/exercises-for-lower-back-pain-220x160.png)](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) [Exercises for lower back pain](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) August 28, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Factors Contributing to Your Pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/07/Factors-Contributing-to-Your-Pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/lifestyle-factors-contributing-to-your-pain/) [Physiotherapy for Spine Pain: Uncover the Lifestyle Factors Contributing to Your Pain](https://www.brisbanespineclinic.com.au/blog/lifestyle-factors-contributing-to-your-pain/) July 10, 2023 [![Disc Herniation and Physiotherapy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/05/Disc-herniation-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/disc-herniation-physiotherapy/) [Disc Herniation and Physiotherapy: A Non-Invasive Treatment Option](https://www.brisbanespineclinic.com.au/blog/disc-herniation-physiotherapy/) May 29, 2023 [![knee pain coming from back](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/10/Untitled-design-92-e1572391871153-220x160.png)](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) [Could Your Knee Pain be Coming from Your Back?](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) January 25, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/overactive-abdominals/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Exercise After a C-Section: Postnatal Abdominal Training You are here: [Apr32023](https://www.brisbanespineclinic.com.au/blog/2023/04/03/ "11:19 am") [Pregnancy](https://www.brisbanespineclinic.com.au/blog/category/pregnancy/) [Women's Health](https://www.brisbanespineclinic.com.au/blog/category/womens-health/)![Exercise After a C-Section](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/04/Exercise-After-a-C-Section.jpg.webp) In this article Growing and birthing a baby is hard work. Your bodies’ been through a lot, now it’s time to recover and rebuild. If you had a caesarean section (c-section) your tummy may look and feel a little different right now. A c-section is major surgery, and not without effects on your abdominal muscles. Your [abdominal muscles](https://www.physio-pedia.com/Abdominal_Muscles) are essential for core stability. [They support your spine and help to hold your organs in place](https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/abdominal-muscles). They’re important for almost everything you do. Sitting up in bed? You’re using your abdominal muscles. Picking up your baby? You’re using your abdominal muscles. Walking the dog? Yep, you guessed it. You’re using your abdominal muscles. Here we chat about c-sections and how you can return to exercise safely. ### **Impacts of a c-section on the body** You’ll notice some differences in your body following your c-section. Breaching the abdominal wall can destabilise the spine and front of the body, which is why a rest period of 6-8 weeks is recommended following a c-section. It’s possible to experience losses in abdominal strength and muscle tone. This has a knock-on effect on your spinal health and stability and can also negatively affect your hips and balance. #### Diastasis Recti [Diastasis recti](https://www.brisbanespineclinic.com.au/blog/abdominal-separation-everything-you-need-to-know/) (DR) is when your abdominal muscle is separated, down the middle. This can allow deep tissues (such as organs, connective tissue, or deeper muscles) to protrude through. Exercising too early or incorrectly may increase DR. [Physiotherapy is a common approach to dealing with this condition](https://www1.racgp.org.au/ajgp/2022/march/exercise-after-pregnancy) – proper control and rehabilitation of your core muscles can reduce the risks and symptoms of DR. ### **Core exercises after c-section- why do we need them?** During your pregnancy and delivery, your abdominal wall and lower back muscles have been stretched, strained, and surgically separated. These muscles are responsible for key functions including: - Stabilising your spine (especially the crucial, vulnerable lumbar spine). - Keeping pressure and tension in your core during heavy lifting or loaded movement. - Controlling the rotation and stability of your core and trunk. - Stabilising your hips and maintaining posture. - Reducing injury risk to your hips, spine, knees, and surgical site. These muscles are essential to everyday movement. Strengthening them after your c-section will help to improve your health, well-being, and fitness. ### **When can you start exercising after a c-section?** In the first 6 to 8 weeks after birth, it’s important to be gentle and seek approval of your doctor before returning to exercise. Rehabilitation, relief, and strengthening techniques all play a role in recovery. These are some of the most effective ways to begin to gain back your strength and control. #### Belly Breathing You can start diaphragmatic breathing (also known as belly breathing) in [the first few days after your c-section.](https://www.verywellfamily.com/physical-therapy-key-to-successful-c-section-recovery-5113690) Regaining control of your breath is one of the most important post-natal developments and, throughout this process, you’ll be strengthening your core muscles in a safe, gentle way. To perform belly breathing 1. Slowly inhale, feeling your ribcage, belly, and pelvic floor gently expand. 2. Purse your lips (like you’re blowing out the candles on your birthday cake) and gently exhale, feeling the activation of your pelvic floor and deep abdominal muscles. #### Kegels [You can start this exercise 5 days after your c-section](https://www.pregnancybirthbaby.org.au/physiotherapy-advice-after-pregnancy#:~:text=If%20you've%20had%20a%20vaginal%20birth%2C%20you%20only%20need,or%20your%20midwife%20for%20advice.). Designed to improve your control over the pelvic floor muscles and core all at once. To perform a Kegal exercise you should 1. Squeeze the muscles around both your front and back passage, lifting them upwards and inwards just as you would if you were trying to stop wee from escaping. 2. Hold for a few seconds, then relax 3. Repeat 10 times. ### **Core exercises post c-section** Once you’ve got your doctor’s approval to begin exercising again, you can start easing yourself back in. Remember you are still healing so don’t do anything too strenuous and if something hurts – stop. Some of the core exercises post-c-section, you might begin with include: #### Bridges Bridges activate your glutes, deep abdominals, and pelvic floor. To perform a bridge: 1. Lay on your back with your knees bent up and your feet flat on the floor. 2. Take a breath in. 3. As you exhale gently push through your heels to lift your hips off the floor. 4. Hold your hips up for a few seconds and gently squeeze the muscles in your bottom, draw your abdominal muscles towards your spine, and tighten your pelvic floor. 5. Inhale as you relax and let your hips settle back down to the floor. 6. Repeat. #### Kneeling Hip Thrusts Like bridges, this exercise also helps to stabilise your core and is a good way to add gravity to the challenge. To perform a kneeling hip thrust: 1. Start in a kneeling position with your bottom sitting on your heels and your upper body upright. 2. Take a breath in. 3. As you exhale lift your bottom off your feet. 4. Gently squeeze the muscles in your bottom, draw your abdominal muscles towards your spine, and tighten your pelvic floor. 5. Inhale as you settle your bottom back down to sit on your heels. 6. Repeat. ### **Post-Caesarean Physiotherapy** Our physiotherapists are well-versed in post-c-section rehabilitation, recovery, and strengthening and can work with you to create a plan tailored specifically to you. Our guidance covers everything from diagnosis and consultation to exercise planning and education. Please feel free to [get in touch](https://www.brisbanespineclinic.com.au/booking/) if you’d like more information, if you have a question, or to book an appointment. We look forward to hearing from you. **_\\* All information is general and is not intended to be a substitute for professional medical advice. The Brisbane Spine Clinic physiotherapists can consult with you to confirm if these exercises are right for you._** Categories: [Pregnancy](https://www.brisbanespineclinic.com.au/blog/category/pregnancy/), [Women's Health](https://www.brisbanespineclinic.com.au/blog/category/womens-health/) [By Brisbane Spine](https://www.brisbanespineclinic.com.au/blog/author/brisbane-spine-clinic/ "View all posts by Brisbane Spine") [April 3, 2023](https://www.brisbanespineclinic.com.au/blog/2023/04/03/ "11:19 am") #### Author: Brisbane Spine ### Related posts [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [![abdominal separation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2018/12/Abdominal-Separation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/abdominal-separation-everything-you-need-to-know/) [Abdominal Separation: Everything you need to know](https://www.brisbanespineclinic.com.au/blog/abdominal-separation-everything-you-need-to-know/) January 27, 2023 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/11/hysterectomy2-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/exercise-and-physiotherapy-after-a-hysterectomy/) [Exercise and physiotherapy after a hysterectomy](https://www.brisbanespineclinic.com.au/blog/exercise-and-physiotherapy-after-a-hysterectomy/) November 9, 2022 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/06/Untitled-design-10-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/4-ways-your-physio-can-care-for-you-during-pregnancy/) [Why you should you get physiotherapy before and after pregnancy](https://www.brisbanespineclinic.com.au/blog/4-ways-your-physio-can-care-for-you-during-pregnancy/) June 3, 2022 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/03/Untitled-design-1-220x160.png)](https://www.brisbanespineclinic.com.au/blog/back-pain-and-pregnancy/) [Back Pain and Pregnancy: Causes and Relief](https://www.brisbanespineclinic.com.au/blog/back-pain-and-pregnancy/) March 10, 2021 [![Osteitis Pubis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/08/osteitis-pubis-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/overcoming-osteitis-pubis/) [Overcoming osteitis pubis – our guide to getting over groin strain](https://www.brisbanespineclinic.com.au/blog/overcoming-osteitis-pubis/) August 27, 2019 [Go to Top](https://www.brisbanespineclinic.com.au/blog/exercise-after-a-c-section/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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You are here: [Feb262018](https://www.brisbanespineclinic.com.au/blog/2018/02/26/ "1:11 pm") [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/)![Back Surgeon preparing for surgery](https://www.brisbanespineclinic.com.au/wp-content/uploads/2018/02/Traveling-in-London.png.webp) In this article ### Have you been recommended for spinal surgery? Perhaps you’ve experienced a failed back surgery? #### Our Spinal Consultants share some important information about back pain and spinal surgery. Millions of people worldwide suffer from [bulged or herniated discs](https://www.brisbanespineclinic.com.au/spinal-conditions/disc-bulge/). These back conditions put pressure on the spinal nerve causing pain in the lower back and often pain down the legs, known as [sciatica](https://www.brisbanespineclinic.com.au/spinal-conditions/sciatica/). In Australia alone, [back pain affects one in four people](https://www.ncbi.nlm.nih.gov/pubmed/15148462) and is one of the most common reasons why people consult their local general practitioner (GP). Far too many people turn to medication or steroid injections that only offers temporary relief from the pain. Some people even seek out spinal surgery as a last resort to manage their condition. Sadly, The Brisbane Spine Clinic sees this same pathway all too often. A patient suffers from lower back pain, they visit their GP to walk away with prescription medication. The medication only offers temporary relief – of course, this is no surprise – as we are dealing with a mechanical problem of the spine, not a medication-related issue. A patient returns to their GP and referred on to a specialist. The specialist often performs an MRI to identify the problem, sometimes recommending invasive injections to reduce inflammation and to offer temporary relief. Should the injections fail, people turn to spinal surgery. Sound familiar? Often this pathway is only recommended due to a lack of awareness by the GP and the patient. The need for invasive techniques is often avoidable. Our Spinal Consultants, Leo and Justin, explain further. ### What you need to know if you’ve been referred for spinal surgery. Being recommended for spinal surgery is not only scary but a very serious and invasive procedure. It is essential that you are well aware of all your options before committing to changing the anatomy of your spine permanently. In 2010, a study by JMPT titled “ [Manipulation or micro-discectomy for sciatica? A prospective](https://www.ncbi.nlm.nih.gov/pubmed/21036279) randomised clinical study” found that: > “People with herniated discs who received manual therapy treatment had the same results as those who received surgical intervention.” An interesting part about JMPT’s study is that the patients were required to meet the criteria of having failed at least 3 months of non-operative management of their condition such as medication, steroid injections, lifestyle modification, massage therapy or acupuncture. In other words, the same patients who often think that surgery is their only option to relieve their pain. The positive outlook for this study is that is shows you have the same opportunity to improve your spinal condition through spinal manual therapy techniques as you go through surgical intervention. ### Here’s the catch… While we can’t dismiss that spinal surgery does have its place, research suggests that only a specific patient group fits the ideal profile for surgery. With the study showing that you have the same opportunity to improve your condition with spinal manual therapy as you do with surgical intervention, it is imperative to at least try manual therapy as an option before committing to an invasive procedure. Undergoing surgery will permanently and irreversibly change the anatomy of your back. Should pain continue as a result of [Failed Back Surgery Syndrome](https://www.brisbanespineclinic.com.au/spinal-conditions/failed-back-surgery-syndrome/), any manual therapy performed post-surgery, will be done on a compromised spine. It makes sense to at least try spinal manual therapy as your first option. Then, should that not improve your condition, you can decide if spinal surgery is right for you. ### Is spine surgery necessary? If you’re still unsure about spinal surgery, to reinforce how un-necessary spinal surgery is in most cases, a marketing campaign, “Choosing Wisely” explains it nicely. The “Choosing Wisely” campaign was introduced to educate medical professionals and the public about treatments and procedures that offer minimal benefit, or could even lead to harm. Unsurprisingly, spinal fusion surgery for lower back pain featured in the [list of treatments and procedures clinicians and consumers should question](http://www.choosingwisely.org.au/recommendations/fpm). We’ve pulled this extract from the campaign: > “Do not refer axial lower lumbar back pain for spinal fusion surgery.” ### Our final thoughts! While lower back pain and sciatica can be a very debilitation condition that affects so many Australians every year, here at The Brisbane Spine Clinic, we want to educate our patients that there is an alternative pathway to treating lower back pain. Spinal manual therapy should be considered as an option before entertaining the idea of surgical intervention. Research shows that spinal manual therapy can be as effective as surgical intervention without the need for invasive techniques. We believe it is important for patients to understand these clinical outcomes as very often you may not be receiving this information from your GP or Spine Surgeon. If you or a family member may have been guided down the path of considering spine surgery – [here at The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/booking/), we offer [second opinions to spinal surgery](https://www.brisbanespineclinic.com.au/spinal-conditions/second-opinion-to-spinal-surgery/) where we can assess your condition thoroughly to determine what we believe may be the best option to treating your back pain. Category: [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/) [By Justin](https://www.brisbanespineclinic.com.au/blog/author/justin/ "View all posts by Justin") [February 26, 2018](https://www.brisbanespineclinic.com.au/blog/2018/02/26/ "1:11 pm") #### Author: Justin Mr Yu-Tsung (Justin) Lin is a musculoskeletal physiotherapist with a special interest in spinal conditions and the treatment of chronic neck pain, chronic back pain and lower back pain.Devoting his career in the field of musculoskeletal manual therapy, Justin obtained: \- Master’s degree in the field of musculoskeletal physiotherapy – the top echelon of training for manual therapists. \- A Certificate in Spine Manual Therapy. \- Certificate in IASTM (instrument-assisted soft tissue manipulation) techniques and dry needling techniques.Justin is also in the process of becoming a certified practitioner in Mulligan Concept techniques, which is a pain-free, instant result manual therapy that is very effective for treatment of spinal conditions. ### Related posts [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/10/knee-pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) [Could your knee pain be coming from your back?](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) October 30, 2024 [![exercises for lower back pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/08/exercises-for-lower-back-pain-220x160.png)](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) [Exercises for lower back pain](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) August 28, 2024 [![Factors Contributing to Your Pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/07/Factors-Contributing-to-Your-Pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/lifestyle-factors-contributing-to-your-pain/) [Physiotherapy for Spine Pain: Uncover the Lifestyle Factors Contributing to Your Pain](https://www.brisbanespineclinic.com.au/blog/lifestyle-factors-contributing-to-your-pain/) July 10, 2023 [![Disc Herniation and Physiotherapy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/05/Disc-herniation-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/disc-herniation-physiotherapy/) [Disc Herniation and Physiotherapy: A Non-Invasive Treatment Option](https://www.brisbanespineclinic.com.au/blog/disc-herniation-physiotherapy/) May 29, 2023 [![Overactive Abdominals](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/03/Overactive-Abdominals-2-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/overactive-abdominals/) [Overactive Abdominals](https://www.brisbanespineclinic.com.au/blog/overactive-abdominals/) March 14, 2023 [![knee pain coming from back](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/10/Untitled-design-92-e1572391871153-220x160.png)](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) [Could Your Knee Pain be Coming from Your Back?](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) January 25, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/spinal-surgery/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Your Back in Action – Preventing Squat Injuries You are here: [Oct162017](https://www.brisbanespineclinic.com.au/blog/2017/10/16/ "1:00 pm") [Publications](https://www.brisbanespineclinic.com.au/blog/category/publications/)![Lady squatting correctly](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/10/preventing-squat-injuries.png.webp) **World Spine Day – “Your Back in Action”  Preventing injuries at gym – Squat!** As part of [World Spine day](http://www.worldspineday.org/), we are going to go through some common mistakes that people make when squatting at gym and provide you with a solution to optimise your squat techniques and maintain a healthy spine! As we all know, the squat is one of the fundamental compound exercises to target not only our lower limb muscles but also the trunk, so called our spine muscles. However, when performed incorrectly especially with weights, it has a high risk of giving you a serious spinal injury. Here are some simple tips to perform weighted-squats correctly. 1. **Neutral lower back – ‘the hip hinge’** Keeping our spine in a neutral position is the most important yet, difficult technique to perform. Try hinging your hip back as far as you can before bending your knees as if you are trying to sit on a lower chair. This simple movement keeps your spine in neutral position and prevents you knees from protruding over your toes. 2. **The torso – ‘Shoulders back & head straight’** A common mistake that people make is keeping round shoulders. When it gets to squatting heavy weights, round shoulders can lead to a detrimental neck and shoulder injury. So, keep your chest out, shoulders back and head straight. Focusing your eyes on a certain point makes this process easier to perform. 3. **Breathing – ‘Deep Down, Out Up’** With any heavy lifting, breathing becomes very important as it circulates air into our muscles and lungs. With a squat, make sure you breath in when going down, and exhale up. This technique not only helps you to lift more, but also prevents injuries. 4. **Depth of the squat – ‘Go as deep as you can is not the way to go’** Many people, especially beginners, result in lower back injuries when trying to squat as deep as they can. Being able to squat deep depends on many factors, but primarily your pelvic alignment and hip flexibility. This means for some people, squatting deep may not be an ideal technique due to lack of hip joint range and structural alignment of your pelvis.In many cases, this last technique is the most difficult part of squatting and athletes plateau their progress not knowing how to progressively improve while preventing injuries. For those who want to improve their strength and performance, seeking professional help is necessary to take that extra step while minimising the risk of injury. Here at The Brisbane Spine Clinic, our experienced spine consultants will be more than willing to help and work with your busy schedule. Category: [Publications](https://www.brisbanespineclinic.com.au/blog/category/publications/) [By Leo Hyun](https://www.brisbanespineclinic.com.au/blog/author/leo-hyun/ "View all posts by Leo Hyun") [October 16, 2017](https://www.brisbanespineclinic.com.au/blog/2017/10/16/ "1:00 pm") #### Author: Leo Hyun Mr Sang Bin (Leo) Hyun is a leading physiotherapist at The Brisbane Spine Clinic with a subspecialty interest in spinal related conditions and sporting injuries – prehabilitation and rehabilitation. Leo has extensive experience treating patients with whiplash injuries and related chronic neck and shoulder pain. ### Related posts [![Disc Bulge common questions](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/11/Screen-Shot-2017-11-18-at-2.03.13-pm-220x160.png)](https://www.brisbanespineclinic.com.au/blog/disc-bulge-questions/) [Disc Bulge – Answering A Common Question](https://www.brisbanespineclinic.com.au/blog/disc-bulge-questions/) November 18, 2017 [![World Spine Day Logo Square](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/10/WSD-Logo-Square-220x160.png)](https://www.brisbanespineclinic.com.au/blog/keeping-up-with-spine-health/) [Keeping Up with Spine Health](https://www.brisbanespineclinic.com.au/blog/keeping-up-with-spine-health/) October 15, 2017 [![Marathon running](https://www.brisbanespineclinic.com.au/wp-content/uploads/2016/06/goh-rhy-yan-321526-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/injury-prevention-tips/) [Top 10 Injury Prevention Tips](https://www.brisbanespineclinic.com.au/blog/injury-prevention-tips/) June 13, 2016 [Go to Top](https://www.brisbanespineclinic.com.au/blog/your-back-in-action-preventing-squat-injuries/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Physio for Knee Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-knee-pain/) - [Physio for Plantar Fasciitis](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-plantar-fasciitis/) - [Physio for Tennis Elbow](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-tennis-elbow/) - [Physio for Wrist Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-wrist-pain/) - [Chiropractic](https://www.brisbanespineclinic.com.au/services/chiropractic/) - [NDIS Physiotherapy Services](https://www.brisbanespineclinic.com.au/services/ndis-physiotherapy/) - [Second Opinion Spinal Surgery](https://www.brisbanespineclinic.com.au/services/second-opinion-to-spinal-surgery/) - [Spine Special Consult](https://www.brisbanespineclinic.com.au/services/spine-special-consult/) - [Dry Needling](https://www.brisbanespineclinic.com.au/services/dry-needling/) - [Headache and Migraine Treatment](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - 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[Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # 5 Top Tips For Avoiding Yoga Injuries You are here: [Jul152019](https://www.brisbanespineclinic.com.au/blog/2019/07/15/ "1:00 pm") [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/) [Neck Pain](https://www.brisbanespineclinic.com.au/blog/category/neck-pain/) [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [Pregnancy](https://www.brisbanespineclinic.com.au/blog/category/pregnancy/) [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/07/Untitled-design-1.jpg.webp) In this article The health and wellbeing [benefits of yoga are well established](https://www.healthdirect.gov.au/yoga-guide). Practicing at a level that’s right for you can increase strength, flexibility and balance and reduce stress. As with any sport or physical activity, there is always the risk of injury. ### Common yoga injuries Poor technique and over stretching are common causes of yoga injuries to tendons, cartilage and lower vertebral discs. [Research](https://www.researchgate.net/publication/229554402_Musculoskeletal_Injuries_Related_to_Yoga_Imaging_Observations) and our experience of advising and treating our yoga practicing clients, suggests that the most frequent injures include: - **Lower back injuries** linked to forward bending poses which may flex your spine in ways that stress discs and muscles - **Neck injuries** linked to inverted poses that compress the cervical vertebrae - **Hamstring injuries** linked to over stretching - **Knee injuries** including meniscus tears linked to tight hip flexors, locking the knees and forgetting to keep a slight bend in your knees when stretching - **Achilles tendon injuries** linked to over stretching - **Wrist injuries** linked to exposing your wrists to unaccustomed levels of pressure and force and incorrect hand and arm alignment ### 5 ways to reduce your risk of yoga injuries Minimise your injury risk by preparing well, practicing within your capability and using the mindful self-awareness that has underpinned yoga practice for centuries. #### Choose the right teacher Find an experienced teacher who: - asks about your yoga experience and intentions and any past or current injuries - confirms that the classes they offer are suitable for you - corrects your alignment during class - suggests alternatives to poses that you are better off avoiding Look for teachers and studios with strong reputations, ask friends and colleagues who they recommend. #### Easy does it [Choose a style of yoga and a class level that suits your fitness and flexibility](https://www.webmd.com/balance/guide/which-style-of-yoga-is-best-for-you#1) Warm up before your class and start slowly. Ease into and out of each pose. Use props – Blocks, bolsters and straps can help protect you against over stretching. #### Set your own pace Beware of feeling like you need to compete or even ‘keep up’ with others in your class. Everyone’s strength and flexibility differs and yours will also differ from day to day. Listen to your body and back off if you feel pain or pressure of any kind. #### Stay hydrated and stay until the end Even if hot yoga is not your preferred style, pack a water bottle and sip from it between poses. Stay for the final relaxation (shavasana). This is designed to help consolidate the benefits of your practice by allowing your body and your mind quieten and relax. #### See your physio Before you begin to practice or any time afterwards, your physio can conduct a full biomechanical assessment. This includes checking your alignment and levels of strength and flexibility and any susceptibility to yoga related injuries. They can advise you on any potentially problematic poses that you may be wise to avoid. Finally, if you do get injured at yoga, your Brisbane Spine Clinic Physiotherapist can tailor a rehabilitation plan to help get you back on the mat as soon as possible. Have a question about protecting your yoga practice? Have a yoga related injury? [Book an appointment](https://www.brisbanespineclinic.com.au/appointments/) now. Categories: [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/), [Neck Pain](https://www.brisbanespineclinic.com.au/blog/category/neck-pain/), [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/), [Pregnancy](https://www.brisbanespineclinic.com.au/blog/category/pregnancy/), [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/) [By Kelvin Choi](https://www.brisbanespineclinic.com.au/blog/author/kelvin-choi/ "View all posts by Kelvin Choi") [July 15, 2019](https://www.brisbanespineclinic.com.au/blog/2019/07/15/ "1:00 pm") Tags: [yoga](https://www.brisbanespineclinic.com.au/blog/tag/yoga/) #### Author: Kelvin Choi Mr Chun Man (Kelvin) Choi is a Physiotherapist and Accredited Exercise Physiologist with a particular interest in chronic spinal pain and sporting injury prevention, management and rehabilitation.Devoting his career in the field, Kelvin obtained:Bachelor of Clinical Exercise Physiology Master of Physiotherapy Certificate in Dry Needling Strength and Conditioning Coach Level 1 Through Kelvin’s training and extensive experience, he has acquired a wide range of skill sets in clinical exercise prescription, manual therapy techniques and formulating customised return to sports programs for his clients. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/10/knee-pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) [Could your knee pain be coming from your back?](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) October 30, 2024 [![exercises for lower back pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/08/exercises-for-lower-back-pain-220x160.png)](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) [Exercises for lower back pain](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) August 28, 2024 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [Go to Top](https://www.brisbanespineclinic.com.au/blog/5-top-tips-for-avoiding-yoga-injuries/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Conditions](https://www.brisbanespineclinic.com.au/conditions/) - [Fibromyalgia](https://www.brisbanespineclinic.com.au/conditions/fibromyalgia/) - [Failed Back Surgery Syndrome](https://www.brisbanespineclinic.com.au/conditions/failed-back-surgery-syndrome/) - [Headaches and Migraines](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Scoliosis](https://www.brisbanespineclinic.com.au/conditions/scoliosis/) - [Disc Bulge](https://www.brisbanespineclinic.com.au/conditions/disc-bulge/) - [Lower Back Pain](https://www.brisbanespineclinic.com.au/conditions/lower-back-pain/) - [Acute & Chronic Neck Pain](https://www.brisbanespineclinic.com.au/conditions/neck-pain/) - [Sacroiliac Joint Pain](https://www.brisbanespineclinic.com.au/conditions/sacroiliac-joint-pain/) - [Whiplash](https://www.brisbanespineclinic.com.au/conditions/whiplash/) - [Thoracic Outlet Syndrome](https://www.brisbanespineclinic.com.au/conditions/thoracic-outlet-syndrome/) - [Sciatica](https://www.brisbanespineclinic.com.au/conditions/sciatica/) - 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[Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Urinary Incontinence: Can Pelvic Floor Exercises Help? You are here: [Aug62018](https://www.brisbanespineclinic.com.au/blog/2018/08/06/ "10:35 am") [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2018/08/Urinary-Incontinence.png.webp) In this article Do you ever feel a slight discharge of urine, or struggle to ‘hold it’ before reaching the toilet? Then you may be one of the thousands who suffer from a common condition called urinary incontinence. It is thought some [37%](https://www.continence.org.au/pages/key-statistics.html) or 4,440,000 women in Australia experience urinary incontinence. Many who experience ‘incontinence’ feel too ashamed or embarrassed to discuss it. Indeed only [31% of sufferers](https://www.continence.org.au/pages/key-statistics.html) report actually having sought professional help for the condition. Yet with appropriate guidance and support from a qualified women’s physiotherapist such as The Brisbane Spine Clinic, incontinence can be well managed through a combination of treatments including pelvic floor exercises. ### Forms Of Urinary Incontinence [Urinary incontinence](https://www.mayoclinic.org/diseases-conditions/urinary-incontinence/symptoms-causes/syc-20352808) is frequently associated with pregnancy and childbirth, menopause or a range of chronic conditions such as asthma, diabetes or arthritis. Its severity can range from an occasional leak when you cough, laugh, lift or exercise to an inability to control your bladder, which may cause you to wet yourself. Today, four primary forms of incontinence are recognized, each with several potential causes: 1. **Stress Incontinence** Stress incontinence in women is often caused by pregnancy and childbirth, which can stretch and weaken the pelvic floor muscles triggering stress incontinence during activities that push down on the bladder. During menopause, oestrogen is produced in lower quantities. Oestrogen assists in maintaining the thickness of the urethra lining which keeps the urethra sealed after passing.Other contributing factors include diabetes, chronic cough associated with smoking, asthma, or bronchitis, constipation and obesity. 2. **Urge Incontinence** Urge incontinence is not well understood however it appears more common as we age. Symptoms can worsen due to stress and with the intake of caffeine in tea, coffee and soft drinks and by alcohol. Urge incontinence may also surface as a result of constipation, or a history of poor bladder habits. 3. **Incontinence Associated With Chronic Retention** When the bladder doesn’t empty properly, frequent leakage of small amounts of urine can occur. Causes include: • A urethra blockage created by a full bladder • Prolapsed pelvic organs • Damage to the nerves controlling the bladder, urethral sphincter or pelvic floor muscles • Diabetes, stroke, Parkinson’s disease or multiple sclerosis as these problems can interfere with the sensation of a full bladder • Certain medications including over the counter medications and some herbal products. 4. **Functional Incontinence** This form of incontinence concerns physical, intellectual or environmental issues that can contribute to incontinence in someone with normal bladder function. • Being unable to walk to the toilet • Toilet is hard to get to or use • Lack of handrails or good lighting making going to the toilet difficult • Not being able to get to the toilet unaccompanied. ### Indications You May Have Urinary Incontinence After urinating do you sometimes feel you haven’t emptied your bladder completely? - Do you get sudden urges to use the toilet? - Do you sometimes worry about losing control of your bladder? - Do you need to get up twice or more at night to use the toilet? - Do you sometimes experience leakage before you get to the toilet? - Do you sometimes leak when lifting, sneezing, laughing or coughing? - Do you sometimes leak when exercising or playing sport? If you answered ‘Yes’ to any of these questions you may have a bladder control problem. ### Seek Professional Help Obtaining professional help from a qualified physiotherapist is strongly recommended. Studies indicate up to 50% of women who try Kegel Exercises from a brochure get the technique wrong. This can potentially further weaken the pelvic floor muscles. ### Pelvic Floor And Kegel Exercises The pelvic floor muscles comprise of an essential support sling inside the pelvis. It is important to increase your [pelvic floor muscles](https://www.continence.org.au/pages/how-do-pelvic-floor-muscles-help.html) (PFM) strength and endurance to promote bladder control. Exercises to strengthen the gluteal muscle are also highly recommended as they help your pelvic floor muscles operate correctly while helping to support the pelvis and sacrum. Studies by Patricia Neumann show 84% of women with stress urinary incontinence see positive results with PFM training after five physiotherapy sessions. ### 5 Ways To Prevent Urinary Incontinence From Becoming Worse There are five simple ways that may help prevent urinary incontinence from becoming worse 1. Do regular pelvic floor exercises 2. Include more fibre in your diet as constipation is a recognised cause of urinary incontinence 3. Maintain a healthy weight 4. Reduce your intake of caffeine, acidic foods and alcohol 5. If you smoke, stop! ### Final Observation Urinary incontinence can have multiple causes but it can be treated. Have a confidential conversation with Caroline who is Brisbane Spine Clinic’s women’s physiotherapist about the benefits of physiotherapy for urinary incontinence. Don’t feel embarrassed or uncomfortable to discuss it. If urinary incontinence lingers or is impacting on your quality of life, it is important to seek medical advice. **_\*Please note, content within this article is for educational purposes only and treatment and advice mentioned may not be suited for everyone. Please consult a team member at the Brisbane Spine Clinic or your General Practitioner for specific advice._** Category: [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Kevin Kang](https://www.brisbanespineclinic.com.au/blog/author/kevin-kang/ "View all posts by Kevin Kang") [August 6, 2018](https://www.brisbanespineclinic.com.au/blog/2018/08/06/ "10:35 am") #### Author: Kevin Kang Mr Gun (Kevin) Kang is a physiotherapist with a special interest in chronic lower back pain and sporting injuries. Through his clinical experience, Kevin understands the complex nature of pain and that no two patients are the same. He believes that a tailored physiotherapy assessment is crucial in truly understanding each patient’s journey to identify and treat the underlying causes of the problem – not just the presenting symptoms. ### Related posts [![Workplace Injury Prevention](https://www.brisbanespineclinic.com.au/wp-content/uploads/2020/07/tradie-injuries-220x160.png)](https://www.brisbanespineclinic.com.au/blog/workplace-injury-prevention-tips/) [A Physiotherapist’s Top Workplace Injury Prevention Tips](https://www.brisbanespineclinic.com.au/blog/workplace-injury-prevention-tips/) February 14, 2023 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/) [Middle Back Pain: Is It Your Posture?](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/) July 30, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/) [8 Things You Need To Know About Sciatica](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/) July 20, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/) [Osteoarthritis: Your Treatment Options Explained](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/) June 30, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) [10 Ways to Prevent Neck Pain](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) June 25, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/) [Everything You Need to Know About Fibromyalgia](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/) June 15, 2021 [Go to Top](https://www.brisbanespineclinic.com.au/blog/urinary-incontinence-can-pelvic-floor-exercises-help/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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Perhaps you’re nursing a sports injury, dealing with a repetitive strain or struggling with a bad back. People describe pain in many different ways – stabbing, aching, throbbing, burning, shooting, dull or shape, to name just a few. Whatever description you give your pain, you want to be rid of it. Pain can have a [significant impact](https://www.sciencedirect.com/science/article/pii/S0885392402004116#:~:text=Pain%2C%20when%20it%20is%20ongoing,%2C%20social%2C%20and%20vocational%20roles.) on your life. Ongoing pain can cause anxiety and distress, reduce your job performance and limit your ability to play an active role in your family and friendship circle. ## Types of pain There are [different types of pain](https://www.healthline.com/health/nociceptive-pain#nociceptive%20vs%20neuropathic). Nociceptive pain is a reaction to harmful stimuli that are damaging your skin, muscles, bones or other tissues. This is the most common type of pain. You’ll feel it if you have a bruise, a sprain, a fracture or a condition like arthritis. Neuropathic (nerve-related) pain could be caused by an infection, injury or a condition like diabetic retinopathy or multiple sclerosis. This is often described as a ‘shooting’ pain or a burning sensation along the nerve path. Numbness or tingling may also happen. The other issue is how long the pain lasts. Acute pain is sudden, intense but usually short-lived pain in response to a threat like a burn, sprain or infection. [Chronic or persistent pain](https://www.painaustralia.org.au/about-pain/painaustralia-what-is-pain) refers to pain that lasts longer than 3 months, past the time of normal tissue healing. ## Why do we feel pain? Pain is part of your body’s complex self-protection system. On one level, it’s fairly simple: feeling pain changes your behaviour which protects your body. If you touch something hot, the pain you feel makes you move your hand away quickly and prevents further damage. If you don’t move quickly enough and tissue damage happens, your pain signals may become more sensitive. But [pain is far more complicated](https://www.painaustralia.org.au/about-pain/painaustralia-what-is-pain) than that. It’s influenced by your psychological make-up, past experiences and social connections. [Persistent pain](https://outpatients.tas.gov.au/__data/assets/pdf_file/0003/172578/CSS_-_Physiotherapy_-_Understanding_Persistent_Pain_Booklet.pdf) can be influenced by interconnected factors such as: - How stressed or scared you felt when the injury happened - How you’ve processed what’s happened to you - How long you’ve avoided your normal activities - Your family history. That means pain is different for everyone. Sometimes your [pain system becomes overprotective](https://outpatients.tas.gov.au/__data/assets/pdf_file/0003/172578/CSS_-_Physiotherapy_-_Understanding_Persistent_Pain_Booklet.pdf), like a smoke alarm that keeps blaring over nothing more than burnt toast. Various things have happened in your life that have made your pain system extra protective over a certain part of your body. A small painful stimulus might cause an intense level of pain. You might even now feel pain when there’s nothing wrong in your body. What does that look like? Let’s imagine a patient called Sue. About a year ago, Sue hurt her back and was told not to bend over as it would worsen her injury. It was an awful time of intense pain that made her very cautious about her movements. She still moves very carefully and avoids bending. Her back is actually better. But Sue’s pain system doesn’t believe that. It’s overprotective of her back and keeps warning her to be careful about her movements. That means she continues to experience back pain even though her back has healed. So, what can be done about it? How can Sue help her body’s pain system to downgrade its concern over her back and accept that her back is now OK? ## Resetting your body’s pain system Calming down your pain signals involves retraining your brain, creating new pathways that aren’t in panic mode. That can be a slow process, involving steps like: - Understanding (and learning to believe) that your pain is not causing you damage - Managing your overall health, sleep and exercise as these things all influence your experience of pain - Ensuring you’re in a supportive environment with good people around you - Managing any anxiety or depression which might be amplifying your pain. When you deliberately address these factors, you can help your body start to dial down its pain signals. Even better, you start to live a more fulfilling life and increase the ‘happy hormones’ circulating in your body. ## How The Brisbane Spine Centre can help Living with persistent pain is hard. You need support from people who understand your situation, recognise that your pain is real, and know how to help you move past it. That’s how we work at The Brisbane Spine Clinic. We’ll work alongside you to manage your original pain site, reassure you if the area has healed and help to slowly reset your pain messaging system to an appropriate level that lets you get on with your life. It’s not necessarily an easy or straightforward process but, with the right support around you, you can hopefully reduce your pain levels. Please [book an appointment](https://www.brisbanespineclinic.com.au/) today. **Disclaimer** _All information is general in nature. Patients should consider their own personal circumstances._ Category: [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [By Kelvin Choi](https://www.brisbanespineclinic.com.au/blog/author/kelvin-choi/ "View all posts by Kelvin Choi") [September 28, 2021](https://www.brisbanespineclinic.com.au/blog/2021/09/28/ "2:52 pm") #### Author: Kelvin Choi Mr Chun Man (Kelvin) Choi is a Physiotherapist and Accredited Exercise Physiologist with a particular interest in chronic spinal pain and sporting injury prevention, management and rehabilitation.Devoting his career in the field, Kelvin obtained:Bachelor of Clinical Exercise Physiology Master of Physiotherapy Certificate in Dry Needling Strength and Conditioning Coach Level 1 Through Kelvin’s training and extensive experience, he has acquired a wide range of skill sets in clinical exercise prescription, manual therapy techniques and formulating customised return to sports programs for his clients. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/understanding-pain-what-to-know/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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Whether it’s acute pain with a sudden onset or chronic pain which persists for weeks or months and is associated with an underlying condition. Pain is often both elusive to diagnose and complex to treat effectively. However, a physiotherapy-based approach called the Mulligan concept offers promising new results in treating pain-related conditions in some patients. ### What Is The Mulligan Concept? [The Mulligan concept](https://www.bmulligan.com/) is a comparatively new method of treatment. It looks to correct changed arthrokinematics (how the surfaces of our joints move) by mobilizing the joint while it is being activated. Healthy joints ensure the shape of the joint surfaces enable friction-free movement while dampening potential issues caused by the physical forces triggered by repetitive movement. Anything that alters the interior joint faces or the joint’s ability to freely track during movement, triggers pain symptoms, weakness or stiffness. The techniques embodied in the Mulligan concept simply look to re-align the joint surfaces. ### Mulligan Concept Techniques The Mobilizations With Movement (MWM) of the joints and Sustained Natural Apophyseal Glides (SNAG) of the spine were concepts created by Brian R. Mulligan. The Mulligan concept can be defined as, “Mobilization with movement (MWM) is the concurrent application of sustained accessory mobilization applied by a trained therapist and an active physiological movement applied by the patient. Passive end-of-range overpressure, or stretching, is then delivered without pain posing a barrier to treatment.” Spinal Consultants here at The Brisbane Spine Clinic have undergone advanced training in the Mulligan technique. When patients present to our spinal consultants, he/she assesses the extent of movement loss in the joint and the level of movement-related pain.  They then identify the pain by activities conducted during the assessments. ### Indications For Using The Mulligan Concept After an appointment with [The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/), many pain sufferers find they benefit from applying the Mulligan technique at home. The desired outcome can be instant and produce long-lasting results. Common Indications for the Mulligan Concept approach include: - Non-inflammatory related pain - Acute pain caused by an injury - Arthritic related motion loss - Post-surgical conditions resulting in painful movement - [Neck-related headaches](https://www.brisbanespineclinic.com.au/the-true-cause-of-your-headache-symptoms/) and dizziness - TMJ and jaw pain conditions or restricted movement - Ankle sprains ranging from chronic to acute - [“Tennis elbow” pain](https://www.brisbanespineclinic.com.au/spinal-services/sports-physiotherapy/) ### **How Is The Mulligan Treatment Performed?** During your assessment, our spinal consultant will apply a passive joint mobilization. You will be asked to move your problem extremities or spine in the restricted direction.  This establishes if the restriction has been improved through an increased range of motion, muscle contraction and decreased pain. Once your consultant has identified the correct pain-free arthrokinematic adjustment glide, the patient repeats the painful movement, while the spinal consultant maintains the correcting accessory glide.This technique is repeated for approximately 3 to 4 sets of 10 repetitions. The SNAG treatment model can be applied to the sacroiliac joint, ribcage issues and spinal joints. During an assessment, the required accessory zygapophyseal glide is applied while the patient replicates the movement.  This triggers the symptoms. SNAGs are not a preferred choice for conditions made worse by movements that irritate the joint. ### Consult A Qualified Physiotherapist To speak with one of our professional spinal consultants about the benefits the Mulligan’s technique may bring to your condition [book an appointment](https://www.brisbanespineclinic.com.au/booking/) by phoning 07 3841 3070. **_\*Please note, content within this article is for educational purposes only and treatment and advice mentioned may not be suited for everyone. Please consult a team member at the Brisbane Spine Clinic or your General Practitioner for specific advice._** Category: [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Justin](https://www.brisbanespineclinic.com.au/blog/author/justin/ "View all posts by Justin") [October 11, 2018](https://www.brisbanespineclinic.com.au/blog/2018/10/11/ "9:59 am") Tags: [Mulligan Concept](https://www.brisbanespineclinic.com.au/blog/tag/mulligan-concept/) #### Author: Justin Mr Yu-Tsung (Justin) Lin is a musculoskeletal physiotherapist with a special interest in spinal conditions and the treatment of chronic neck pain, chronic back pain and lower back pain.Devoting his career in the field of musculoskeletal manual therapy, Justin obtained: \- Master’s degree in the field of musculoskeletal physiotherapy – the top echelon of training for manual therapists. \- A Certificate in Spine Manual Therapy. \- Certificate in IASTM (instrument-assisted soft tissue manipulation) techniques and dry needling techniques.Justin is also in the process of becoming a certified practitioner in Mulligan Concept techniques, which is a pain-free, instant result manual therapy that is very effective for treatment of spinal conditions. ### Related posts [![Workplace Injury Prevention](https://www.brisbanespineclinic.com.au/wp-content/uploads/2020/07/tradie-injuries-220x160.png)](https://www.brisbanespineclinic.com.au/blog/workplace-injury-prevention-tips/) [A Physiotherapist’s Top Workplace Injury Prevention Tips](https://www.brisbanespineclinic.com.au/blog/workplace-injury-prevention-tips/) February 14, 2023 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/) [Middle Back Pain: Is It Your Posture?](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/) July 30, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/) [8 Things You Need To Know About Sciatica](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/) July 20, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/) [Osteoarthritis: Your Treatment Options Explained](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/) June 30, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) [10 Ways to Prevent Neck Pain](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) June 25, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/) [Everything You Need to Know About Fibromyalgia](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/) June 15, 2021 [Go to Top](https://www.brisbanespineclinic.com.au/blog/unlocking-pain-relief-through-the-mulligan-concept/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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Yet, according to the Continence Foundation of Australia (CFA), [one in five Australian women](https://www.continence.org.au/pages/prevalence-and-economic-impact-of-incontinence-in-australia-deloitte-access-economics-2010.html) will require medical help for a prolapse during their lifetime. ### What Is A Pelvic Organ Prolapse? [Pelvic organ prolapse](https://continence.org.au/pages/prolapse.html) can occur when a woman’s pelvic floor muscles weaken or supporting ligaments tear, resulting in one or more of the pelvic organs such as the bladder, urethra, uterus, cervix, or rectum and bowel protrudes into the vaginal canal. In major POP instances, tissues can push through the vaginal canal and bulge outside of the body. ### Could I Have A Pelvic Organ Prolapse? The Questionnaire Many women suffering from a pelvic organ prolapse don’t display major symptoms. When women do experience symptoms, they can range from comparatively minor to seriously debilitating. The most critical issue in dealing with a suspected pelvic organ prolapse is to discuss your symptoms with your doctor. If you experience pelvic, vaginal or rectal symptoms for three months or more, take this simple questionnaire. Did you experience a difficult labour or have an assisted delivery with either forceps or suction? - Can you feel tissues bulging from your vagina? - Are you going through menopause? - Do you leak urine when you sneeze, cough, laugh or exercise? - Do you have difficulty with starting urination? - Do you experience stool leakage? - Do you suffer from chronic constipation? - Do you experience chronic coughing? - Do your tampons come out of place? - Do you feel pressure in the vagina or rectum? - Is intercourse painful for you? - Do you have reduced sensation during sex? You can use your answers to these questions to start a healing conversation with your GP or women’s physiotherapist in a clinic such as [The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/) about Pelvic Organ Prolapse. ### Different Forms Of Pelvic Organ Prolapse There are five primary [forms of POP.](https://continence.org.au/pages/prolapse.html) Pelvic organs may bulge through the front wall of the vagina, through the back vaginal wall or the uterus may actually drop down into the vagina **1\. Cystocele (Bladder Prolapse)** Cystocele arises when the vagina’s front wall weakens, resulting in the bladder bulging into the vagina. The urethra also may prolapse into the vagina creating a urethrocele. **2\. Enterocele (Small Bowel Prolapse)** An enterocele occurs when the front and back vaginal walls separate, resulting in the small bowel pressing against or bulging into the vagina. This condition is more common following a hysterectomy. **3\. Rectocele (Rectum Prolapse)** A rectocele occurs when the rear of the vaginal wall weakens and the rectum presses against or bulges into the vagina. This condition can produce a bulge that is noticeable during a bowel movement. **4\. Uterine Prolapse** A uterine prolapse occurs when the ligaments supporting the top of the vagina weaken causing the front and back of the vaginal walls to weaken, producing a prolapse of the uterus. There are 3 stages of this condition: - First-degree: The bottom part of the uterus enters the vaginal canal - Second-degree: The uterus enters the lower portion of the vagina - Third-degree: The uterus protrudes through the vaginal opening **5\. Vaginal Vault Prolapse** The uterus helps support the top of the vagina. Following a hysterectomy, the upper section of the vagina may drop toward the vaginal opening. This condition occurs in about 10 per cent of women who have had a hysterectomy. ### Common Causes Of Pelvic Organ Prolapse - Vaginal childbirth: Complications from forceps, suction or big birth weight deliveries - Menopause: Lower estrogen levels impact the strength, elasticity and density of pelvic floor muscle tissue - Chronic Constipation: Irritable bowel syndrome, poor diet and exercise impacts regularity, downward pushing compresses pelvic tissues down repetitively - Chronic coughing: Allergies, bronchitis and smoking, trigger chronic coughing jerking tissues down - Heavy lifting: Repetitive heavy lifting during weight training or carrying children - Aggressive exercise: Downward pounding of internal structures while doing aerobics, jogging or running marathons - Genetics: Genetics can predispose patients to POP - Neuromuscular diseases: Joint hypermobility and tissue fragility caused by [diabetic neuropathy](https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/diabetic-neuropathy), [Ehlers-Danlos Syndrome](https://www.mayoclinic.org/diseases-conditions/ehlers-danlos-syndrome/symptoms-causes/syc-20362125), [MS](https://www.msaustralia.org.au/what-ms) and [Marfan Syndrome](https://www.healthdirect.gov.au/marfan-syndrome). ### Potential Treatments It is preferable to prevent prolapse than try to remedy it! Pelvic floor exercises can keep pelvic floor muscles strong, regardless of age. However, if you’re experiencing symptoms it’s important to have your pelvic floor muscles checked by an expert such as our women’s physiotherapist Ms [Jiaming (Caroline) Sui](https://www.brisbanespineclinic.com.au/about-us/caroline/) at The Brisbane Spine Clinic in Eight Mile Plains. The treatment strategy for vaginal prolapse depends on the cause of the condition and the severity of its symptoms. Specialist women’s physiotherapy offers multiple non-surgical treatment options for POP. This reflects the unique needs of the individual patient. Often women will opt for a combination of two or three treatment options for the best improvement of their symptoms. Non-surgical treatment options include: - Kegel exercises - Core and pelvic floor strengthening exercises - Pessary - Hormone replacement therapy - Biofeedback - Electrical Stimulation - Support garments and - Tibial nerve stimulation. Note: often surgical intervention is required for pelvic organ prolapse. These surgeries include laparoscropic repairs, trans-vaginal repairs and abdominal repairs. Final Observation Even today, many women experiencing pelvic floor prolapse symptoms have little understanding of what is happening to their bodies, as they are embarrassed to discuss their symptoms with their doctor or a physiotherapist. However, [women’s physiotherapy](https://www.brisbanespineclinic.com.au/spinal-services/womens_physiotherapy/) for pelvic floor/organ prolapse, together with lifestyle changes may help prevent prolapse or keep it from worsening. **_\*Please note, content within this article is for educational purposes only and treatment and advice mentioned may not be suited for everyone. Please consult a team member at the Brisbane Spine Clinic or your General Practitioner for specific advice._** Category: [Women's Health](https://www.brisbanespineclinic.com.au/blog/category/womens-health/) [By Jiaming (Caroline) Sui](https://www.brisbanespineclinic.com.au/blog/author/caroline/ "View all posts by Jiaming (Caroline) Sui") [August 16, 2018](https://www.brisbanespineclinic.com.au/blog/2018/08/16/ "11:25 am") Tags: [pelvic organ prolapse](https://www.brisbanespineclinic.com.au/blog/tag/pelvic-organ-prolapse/) #### Author: Jiaming (Caroline) Sui Ms Jiaming (Caroline) Sui is a musculoskeletal physiotherapist with a particular interest in women’s health conditions. Devoting her career to physiotherapy, Caroline obtained: \- Bachelor’s degree in the field of musculoskeletal physiotherapy. \- A Certificate in Dry Needling (Advanced Lower Limb). \- Certificate in Sports Physiotherapy.Her industry experience has seen her work in private practice and allied health systems including rehabilitation centres, hydrotherapy pools, and surgical wards. She has treated a whole range of patients with varied health conditions such as those suffering from chronic pain, athletes, people requiring general physiotherapy to pre and post-natal women. ### Related posts [![Exercise After a C-Section](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/04/Exercise-After-a-C-Section-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/exercise-after-a-c-section/) [Exercise After a C-Section: Postnatal Abdominal Training](https://www.brisbanespineclinic.com.au/blog/exercise-after-a-c-section/) April 3, 2023 [![abdominal separation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2018/12/Abdominal-Separation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/abdominal-separation-everything-you-need-to-know/) [Abdominal Separation: Everything you need to know](https://www.brisbanespineclinic.com.au/blog/abdominal-separation-everything-you-need-to-know/) January 27, 2023 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/11/hysterectomy2-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/exercise-and-physiotherapy-after-a-hysterectomy/) [Exercise and physiotherapy after a hysterectomy](https://www.brisbanespineclinic.com.au/blog/exercise-and-physiotherapy-after-a-hysterectomy/) November 9, 2022 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/06/Untitled-design-10-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/4-ways-your-physio-can-care-for-you-during-pregnancy/) [Why you should you get physiotherapy before and after pregnancy](https://www.brisbanespineclinic.com.au/blog/4-ways-your-physio-can-care-for-you-during-pregnancy/) June 3, 2022 [![Osteitis Pubis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/08/osteitis-pubis-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/overcoming-osteitis-pubis/) [Overcoming osteitis pubis – our guide to getting over groin strain](https://www.brisbanespineclinic.com.au/blog/overcoming-osteitis-pubis/) August 27, 2019 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/04/Female-Athlete-Running-220x160.png)](https://www.brisbanespineclinic.com.au/blog/the-injury-prone-female-common-injuries/) [The Injury Prone Female: Common Injuries](https://www.brisbanespineclinic.com.au/blog/the-injury-prone-female-common-injuries/) April 17, 2019 [Go to Top](https://www.brisbanespineclinic.com.au/blog/pelvic-organ-prolapse-what-you-need-to-know/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # 5 Links Between Dry Needling And Pain Relief You are here: [Jul262018](https://www.brisbanespineclinic.com.au/blog/2018/07/26/ "2:20 pm") [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2018/07/Dry-Needling.png.webp) In this article Pain is one of the most difficult conditions to diagnose accurately and the effectiveness of alternative treatments varies widely from patient to patient. That said, dry needling is a pain alleviation technique, which has shown promising results in assisting patients to overcome [back pain](https://www.brisbanespineclinic.com.au/spinal-conditions/lower-back-pain/), [neck pain](https://www.brisbanespineclinic.com.au/spinal-conditions/neck-pain/) and [pelvic pain](https://www.brisbanespineclinic.com.au/tips-for-relieving-pelvic-girdle-pain/) from pregnancy. Many patients also discover dry needling can lead to higher energy levels, undisturbed sleep patterns and an improved appetite together with an overall improved feeling of wellbeing. ### What Is Dry Needling? Dry needling, known also as intramuscular stimulation or (IMS) uses thin, solid needles similar to those used in acupuncture. The needles are inserted into the skin and tissue immediately below, targeting tight knots of muscle called myofascial trigger points, promoting increased circulation and speeding up the rate of repair of surrounding tissues. The technique is not a replacement for traditional medical approaches such as physiotherapy or surgery. However, applied in combination with other treatment options, dry needling can be an effective path to accelerating a reduction in pain levels and in promoting healthy tissue function. ### What Is A Myofascial Trigger Point? A trigger point is defined as an area of over-exerted muscle. These areas are often referred to as a knot. Many patients find their pain is localised around a knot of muscle. Dry Needling helps to release this knot. The needle insertions have a mild anaesthetic impact on the trigger point, promoting improved circulation and more rapid healing in some patients thus providing a useful approach to pain relief. If in exploring alternative pain management techniques, your physiotherapist suggested dry needling here are 5 widely held pain relief benefits associated with dry needling: 1. **Improved Circulation** Tight or knotted muscles can result in pain that often transfers to other parts of the body. Dry needling targets these trigger points with the intention of releasing them via an ultra-thin acupuncture needle. Improved circulation is widely believed to be one of the benefits of treating knotted muscles. 2. **Loosen Tight or Knotted Muscles** Dry needling can be thought of as a reset button for recalcitrant muscles. Trained physiotherapists firstly identify knotted muscles which act as trigger points for pain before applying dry needling to assist in restoring the muscles to their normal length. While the mechanism enabling dry needling to act on knotted muscles is not completely understood, it’s believed to alter the electrical activity within the knotted muscle, resulting in a twitch response. This effectively resets the problem muscle area back to its normal resting length. 3. **Low-Risk Treatment For Chronic Pain** Dry needling can treat a range of pain conditions, spanning acute to chronic. It is typically used in conjunction with a broader treatment strategy in managing [headaches](https://www.brisbanespineclinic.com.au/spinal-conditions/headache-migraine-treatment/), back, neck and shoulder pain, tennis or golf elbow, plantar fasciitis, and [sciatica](https://www.brisbanespineclinic.com.au/spinal-conditions/sciatica/) conditions. 4. **Reduce Pain And Promote The Release Of Natural Neurotransmitters** In treating knots of muscle tissue, dry needling stimulates the body’s natural opiate peptides release mechanism for enkephalins, beta-endorphins and dynorphins. These naturally occurring neurotransmitters actively block the transmission of pain signals to receptors in the spinal cord and brain. 5. **Improved Movement And Flexibility** Patients receiving dry needling treatment usually experience an improvement in their degree of flexibility and range of motion. These positive improvements are thought to be due to dry needling’s effectiveness in releasing trigger points, thus increasing blood flow which helps to reduce pain levels. ### Dry Needling’s Limitations While dry needling can prove to be effective in relieving pain in some patients, it does not address the source of the pain itself in certain conditions. For example, if a patient has advanced osteoarthritis in their knee or hip they may be experiencing secondary muscular pain. This is due to the muscles attempting to compensate to avoid the movement that triggers pain. Dry needling can be very helpful in relieving the pain symptoms but it will not reverse the osteoarthritic changes in the knee or hip that are the primary cause of the muscular pain. ### Consult A Qualified Physiotherapist It’s important to know that continuing activity with impeded muscle function can lead to a spike in pain levels and additional tissue damage. To discuss what benefits our Dry Needling technique may bring to your condition [call one of our physiotherapists](https://www.brisbanespineclinic.com.au/booking/) Justin, Leo or Caroline today. **_\*Please note, content within this article is for educational purposes only and treatment and advice mentioned may not be suited for everyone. Please consult a team member at the Brisbane Spine Clinic or your General Practitioner for specific advice._** Category: [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Kelvin Choi](https://www.brisbanespineclinic.com.au/blog/author/kelvin-choi/ "View all posts by Kelvin Choi") [July 26, 2018](https://www.brisbanespineclinic.com.au/blog/2018/07/26/ "2:20 pm") #### Author: Kelvin Choi Mr Chun Man (Kelvin) Choi is a Physiotherapist and Accredited Exercise Physiologist with a particular interest in chronic spinal pain and sporting injury prevention, management and rehabilitation.Devoting his career in the field, Kelvin obtained:Bachelor of Clinical Exercise Physiology Master of Physiotherapy Certificate in Dry Needling Strength and Conditioning Coach Level 1 Through Kelvin’s training and extensive experience, he has acquired a wide range of skill sets in clinical exercise prescription, manual therapy techniques and formulating customised return to sports programs for his clients. ### Related posts [![Workplace Injury Prevention](https://www.brisbanespineclinic.com.au/wp-content/uploads/2020/07/tradie-injuries-220x160.png)](https://www.brisbanespineclinic.com.au/blog/workplace-injury-prevention-tips/) [A Physiotherapist’s Top Workplace Injury Prevention Tips](https://www.brisbanespineclinic.com.au/blog/workplace-injury-prevention-tips/) February 14, 2023 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/) [Middle Back Pain: Is It Your Posture?](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/) July 30, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/) [8 Things You Need To Know About Sciatica](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/) July 20, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/) [Osteoarthritis: Your Treatment Options Explained](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/) June 30, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) [10 Ways to Prevent Neck Pain](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) June 25, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/) [Everything You Need to Know About Fibromyalgia](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/) June 15, 2021 [Go to Top](https://www.brisbanespineclinic.com.au/blog/5-links-between-dry-needling-and-pain-relief/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Tips for Relieving Pelvic Girdle Pain You are here: [Jul22018](https://www.brisbanespineclinic.com.au/blog/2018/07/02/ "8:45 am") [Women's Health](https://www.brisbanespineclinic.com.au/blog/category/womens-health/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2018/07/Pelvic-Girdle-Pain.png.webp) In this article During pregnancy, pressure on the tissues of the pelvis can lead to pelvic girdle pain – a condition associated with discomfort and immobility. Many expecting mothers experience this condition, so in this blog we are going to talk about ways of managing the condition and relieving discomfort. ### What is Pelvic Girdle Pain? [Pelvic girdle pain](https://www.brisbanespineclinic.com.au/pain-down-there-youre-not-alone/) refers to non-specific pain in the hips (both front and back), as well as connected areas like the thighs and back. We’re going to discuss it in relation to pregnancy, though there are some [other possible causes, such as osteoarthritis or trauma](https://www.physio-pedia.com/Pregnancy_Related_Pelvic_Pain). Symptoms include Pain in the front of the hips, SI joint (the back of the hips), the lower back and the thighs. It is also related to pelvic floor weakness/dysfunction, poor stability and gait, grinding in the hip joints, limited hip movement and pain during sexual intercourse. Approximately [20% of women experience PGP during pregnancy](https://link.springer.com/article/10.1007/s00586-008-0602-4), so it is worth understanding this problem – especially if you have a history of PGP during pregnancy. ### Potential Causes of Pain PGP is a general, non-specific condition, it is a collection of symptoms that may have different causes and contributing factors. This means that we can’t say for certain what the cause is – individual cases are different, and your doctor or physiotherapist’s analysis is key to understanding your condition. With that said, there are a number of [common contributing factors](https://www.tandfonline.com/doi/abs/10.1080/00016340600578415) (also discussed here): - Weakness and dysfunction in the core/hip muscles - A weak or dysfunctional pelvic floor - Exceptionally large or heavy child - Atypical positioning of the foetus in the womb - Weakness or laxity in the connective tissues of the hip There are other contributing factors, but these are among the most common. Our tips only relate to the above listed, so it is important to follow your healthcare specialist’s instructions – they’re in the best position to provide advice according to your individual needs. ### Tips for Relieving Pelvic Girdle Pain These are some tips for managing pain. They are not treatment tips – they may simply help alleviate day-to-day discomfort. #### Temperature therapy Heat and cold therapies are common approaches to managing pain. You can [apply a cold pack](https://www.sciencedirect.com/science/article/pii/0885392494901503) to areas of inflammation and swelling, or [apply heat](https://search.proquest.com/openview/c19017a683a8670f74b4756a39365d98/1?pq-origsite=gscholar&cbl=30130) to sore areas (such as the hip joints or lower back). These are simple ways of alleviating a bit of pain and making yourself more comfortable. This may be a good choice if you find the condition debilitating and need to return to activity. #### Support Garments You can also buy support garments that gently compress the area. This reduces the outward-pressure placed on the hips and may help with engaging/stabilising the core. These garments aren’t a cure, however, and their effectiveness depends on the causes of your condition. If you’re suffering due to core weakness, this may reduce pain and improve day-to-day activities. ### Improve Posture Slouching, slumping and hyperextension especially during standing or sitting, apply extra stress to the lower back, reduce control/stability in the spine and contribute to pelvic/back injury risk. Upright posture helps with the long-term improvement spinal health and core control. Support garments can be useful, but you can also purchase a sitting lumbar support to keep yourself upright. Also, consider a footstool or another foot-platform when sitting. This keeps your hips neutral and activated, instead of letting them relax and immobilise. ### Sleeping Posture This one isn’t discussed as much but can be a real problem during pregnancy – especially with PGP. When sleeping, your muscles are “turned off” and you’re at the whim of gravity. [Inactivity can lead to spinal swaying, bending or twisting](https://www.annualreviews.org/doi/abs/10.1146/annurev.bioeng.4.092101.122107). There are a few ways of mitigating these risks: - Place a pillow between your thighs (if you sleep on your side) to keep the hips “square” - Place a pillow under your mid-back (if you sleep on your back) to neutralise the spine - Take caution when getting into bed/rolling over – move your hips and spine as one unit Small adjustments can reduce your pain and facilitate recovery – they reduce discomfort in the hips and improve your stability/resting position. ### Sitting/Getting Up/Driving You’re at greater risk when you’re transitioning from one position to another. This means that sitting down, standing up, getting into bed or getting into the car all need more attention than normal when coping with PGP. The main point is, as mentioned above, to move your hips and spine as a single unit. Twisting during is not advised – it places undue stress on the lower back and hips. Focus on sitting back and down, then rotating a single leg at a time while seated. If you’re moving to a laying position, sit first and then rotate your whole body at once to get into position on the bed. The focus is on making sure your hips and spine stay neutral – rotating them independently can place shear forces on the spine or hips near the source of pain. Keeping neutral and well-aligned in the hips and spine helps improve spinal health and may reduce discomfort if it’s the result of posture or muscular control problems. ### What if it gets Worse? If your symptoms worsen, or they don’t abate after birth, it might be time to seek further medical assistance. You don’t have to suffer in silence – many women’s health concerns (during pregnancy or otherwise) can benefit from [professional support](https://www.brisbanespineclinic.com.au/spinal-services/womens_physiotherapy/). If you’re experiencing symptoms like those described above, you may benefit from [pain](https://www.jogc.com/article/S1701-2163(16)30535-7/abstract) self-management, or even medical guidance. As always, consult with your healthcare professional for a comprehensive diagnosis – your individual condition is the best place to start when treating your symptoms. \* **_Please note, this blog is general in nature and we do recommend talking to your general practitioner who may then refer you to The Brisbane Spine Clinic._** Category: [Women's Health](https://www.brisbanespineclinic.com.au/blog/category/womens-health/) [By Jiaming (Caroline) Sui](https://www.brisbanespineclinic.com.au/blog/author/caroline/ "View all posts by Jiaming (Caroline) Sui") [July 2, 2018](https://www.brisbanespineclinic.com.au/blog/2018/07/02/ "8:45 am") Tags: [pelvic girdle pain](https://www.brisbanespineclinic.com.au/blog/tag/pelvic-girdle-pain/) #### Author: Jiaming (Caroline) Sui Ms Jiaming (Caroline) Sui is a musculoskeletal physiotherapist with a particular interest in women’s health conditions. Devoting her career to physiotherapy, Caroline obtained: \- Bachelor’s degree in the field of musculoskeletal physiotherapy. \- A Certificate in Dry Needling (Advanced Lower Limb). \- Certificate in Sports Physiotherapy.Her industry experience has seen her work in private practice and allied health systems including rehabilitation centres, hydrotherapy pools, and surgical wards. She has treated a whole range of patients with varied health conditions such as those suffering from chronic pain, athletes, people requiring general physiotherapy to pre and post-natal women. ### Related posts [![Exercise After a C-Section](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/04/Exercise-After-a-C-Section-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/exercise-after-a-c-section/) [Exercise After a C-Section: Postnatal Abdominal Training](https://www.brisbanespineclinic.com.au/blog/exercise-after-a-c-section/) April 3, 2023 [![abdominal separation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2018/12/Abdominal-Separation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/abdominal-separation-everything-you-need-to-know/) [Abdominal Separation: Everything you need to know](https://www.brisbanespineclinic.com.au/blog/abdominal-separation-everything-you-need-to-know/) January 27, 2023 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/11/hysterectomy2-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/exercise-and-physiotherapy-after-a-hysterectomy/) [Exercise and physiotherapy after a hysterectomy](https://www.brisbanespineclinic.com.au/blog/exercise-and-physiotherapy-after-a-hysterectomy/) November 9, 2022 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/06/Untitled-design-10-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/4-ways-your-physio-can-care-for-you-during-pregnancy/) [Why you should you get physiotherapy before and after pregnancy](https://www.brisbanespineclinic.com.au/blog/4-ways-your-physio-can-care-for-you-during-pregnancy/) June 3, 2022 [![Osteitis Pubis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/08/osteitis-pubis-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/overcoming-osteitis-pubis/) [Overcoming osteitis pubis – our guide to getting over groin strain](https://www.brisbanespineclinic.com.au/blog/overcoming-osteitis-pubis/) August 27, 2019 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/04/Female-Athlete-Running-220x160.png)](https://www.brisbanespineclinic.com.au/blog/the-injury-prone-female-common-injuries/) [The Injury Prone Female: Common Injuries](https://www.brisbanespineclinic.com.au/blog/the-injury-prone-female-common-injuries/) April 17, 2019 [Go to Top](https://www.brisbanespineclinic.com.au/blog/tips-for-relieving-pelvic-girdle-pain/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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Due to the invasive nature of the procedure, you’re going to have some scar tissue and weakness in the pelvic floor muscles. In today’s post, we’re going to take you through the benefits of exercise after a hysterectomy, as well as how you can structure this exercise to contribute to your recovery. ### When Can you Start Exercising Post-Hysterectomy? The first place to start with post-surgery exercise is strengthening and rehabilitating the pelvic floor. Pelvic exercises are often possible around 6 weeks post-surgery depending on the procedure and recovery. However, any exercise should be cleared with your surgeon first. If you perform any pelvic floor exercises that cause pain, discomfort or nausea then you should immediately cease. Don’t be afraid to contact your physician if you are unable to exercise without pain after 8 weeks. ### Performing Pelvic Floor Exercises Properly The first place to start is adopting the right positions to perform the exercises. Begin while totally supinated – on your back – on a flat surface. Keep the feet flat on the floor and the knees bent gently – this variation reduces the resistance applied by gravity. From here, focus on controlling and slowly squeezing the muscles around your vagina, urethra, and anus – think about pulling them up into your belly button as you squeeze. Gently contract them as far as you can, clenching gently at the ‘end’ of the movement. Breathe during this exercise. You can progress this movement to an upright seating position, and then standing. The focus should be the same in each position reaching a comfortable 3-4 sets of 10-12 repetitions with slow, controlled contractions. ### How Caroline Can Help You might be wondering how Caroline, our women’s health physiotherapist at The Brisbane Spine Clinic can help you with this process. Working together, she will be your first line of contact for rehabilitation. This means guidance on any problems or challenges you face, as well as personal, compassionate care throughout. Working with Caroline long-term also offers the opportunity to continuously improve on your pelvic floor strength and reduce the risk of future pelvic pain. ### Returning to Regular Exercise The process of rehabilitating and strengthening the pelvic floor is a very personal one and it’s not possible to provide an accurate projection of recovery times. This is going to be determined by how effectively and consistently you perform your rehabilitation exercises. Basic, integrative core exercises such as those seen in yoga and pilates are a great place to start and provide a calming, supportive environment for strengthening. ### Call to Action Recovery is going to depend on your individual circumstances. However, well-planned and directed exercise can improve recovery after a hysterectomy. Get in touch with us if you’d like to book an appointment with Caroline. _**Please note, this blog is general in nature and we do recommend talking to your general practitioner who may then refer you to The Brisbane Spine Clinic.**_ Category: [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Jiaming (Caroline) Sui](https://www.brisbanespineclinic.com.au/blog/author/caroline/ "View all posts by Jiaming (Caroline) Sui") [May 28, 2018](https://www.brisbanespineclinic.com.au/blog/2018/05/28/ "4:23 pm") #### Author: Jiaming (Caroline) Sui Ms Jiaming (Caroline) Sui is a musculoskeletal physiotherapist with a particular interest in women’s health conditions. Devoting her career to physiotherapy, Caroline obtained: \- Bachelor’s degree in the field of musculoskeletal physiotherapy. \- A Certificate in Dry Needling (Advanced Lower Limb). \- Certificate in Sports Physiotherapy.Her industry experience has seen her work in private practice and allied health systems including rehabilitation centres, hydrotherapy pools, and surgical wards. She has treated a whole range of patients with varied health conditions such as those suffering from chronic pain, athletes, people requiring general physiotherapy to pre and post-natal women. ### Related posts [![Workplace Injury Prevention](https://www.brisbanespineclinic.com.au/wp-content/uploads/2020/07/tradie-injuries-220x160.png)](https://www.brisbanespineclinic.com.au/blog/workplace-injury-prevention-tips/) [A Physiotherapist’s Top Workplace Injury Prevention Tips](https://www.brisbanespineclinic.com.au/blog/workplace-injury-prevention-tips/) February 14, 2023 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/) [Middle Back Pain: Is It Your Posture?](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/) July 30, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/) [8 Things You Need To Know About Sciatica](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/) July 20, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/) [Osteoarthritis: Your Treatment Options Explained](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/) June 30, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) [10 Ways to Prevent Neck Pain](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) June 25, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/) [Everything You Need to Know About Fibromyalgia](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/) June 15, 2021 [Go to Top](https://www.brisbanespineclinic.com.au/blog/exercise-after-a-hysterectomy/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) # Disc Bulge – Answering A Common Question You are here: [Nov182017](https://www.brisbanespineclinic.com.au/blog/2017/11/18/ "2:21 pm") [Publications](https://www.brisbanespineclinic.com.au/blog/category/publications/)![Disc Bulge common questions]() ### **How does a disc bulge occur, and will my disc bulge come back?** This video addresses one of the common questions we get here at the Brisbane Spine Clinic “Will my disc bulge return? And How do disc bulge/disc herniation Occur? To determine if a disc bulge will ever come back, we need to test out the individual nervous system, reflexes and check over the spine thoroughly. Sometimes a disc bulge can be a natural aging process, therefore, it is very hard to give a clear, straight answer whether it will re-occur. If you are suffering from a disc bulge or disc herniation, and have seen very little improvement from previous treatment, or you have been suggested surgery to get rid of your condition, [contact us](https://www.brisbanespineclinic.com.au/booking/) to book an assessment with one of our Spinal Consultants on 07 3841 3070 ##### Been suggested surgery for your disc bulge? Watch our video on [Second Opinions to Spinal Surgery here.](https://www.brisbanespineclinic.com.au/spinal-conditions/second-opinion-to-spinal-surgery/) Category: [Publications](https://www.brisbanespineclinic.com.au/blog/category/publications/) [By Justin](https://www.brisbanespineclinic.com.au/blog/author/justin/ "View all posts by Justin") [November 18, 2017](https://www.brisbanespineclinic.com.au/blog/2017/11/18/ "2:21 pm") #### Author: Justin Mr Yu-Tsung (Justin) Lin is a musculoskeletal physiotherapist with a special interest in spinal conditions and the treatment of chronic neck pain, chronic back pain and lower back pain.Devoting his career in the field of musculoskeletal manual therapy, Justin obtained: \- Master’s degree in the field of musculoskeletal physiotherapy – the top echelon of training for manual therapists. \- A Certificate in Spine Manual Therapy. \- Certificate in IASTM (instrument-assisted soft tissue manipulation) techniques and dry needling techniques.Justin is also in the process of becoming a certified practitioner in Mulligan Concept techniques, which is a pain-free, instant result manual therapy that is very effective for treatment of spinal conditions. ### Related posts [![Lady squatting correctly]()](https://www.brisbanespineclinic.com.au/blog/your-back-in-action-preventing-squat-injuries/) [Your Back in Action – Preventing Squat Injuries](https://www.brisbanespineclinic.com.au/blog/your-back-in-action-preventing-squat-injuries/) October 16, 2017 [![World Spine Day Logo Square]()](https://www.brisbanespineclinic.com.au/blog/keeping-up-with-spine-health/) [Keeping Up with Spine Health](https://www.brisbanespineclinic.com.au/blog/keeping-up-with-spine-health/) October 15, 2017 [![Marathon running]()](https://www.brisbanespineclinic.com.au/blog/injury-prevention-tips/) [Top 10 Injury Prevention Tips](https://www.brisbanespineclinic.com.au/blog/injury-prevention-tips/) June 13, 2016 [Go to Top](https://www.brisbanespineclinic.com.au/blog/disc-bulge-questions/#) ## Protecting Your ACL [Skip to content](https://www.brisbanespineclinic.com.au/blog/protecting-your-acl/#content) - [Second Opinion to Spinal Surgery](https://www.brisbanespineclinic.com.au/spinal-conditions/second-opinion-to-spinal-surgery/) - [Treatment for Athletes & Bodybuilders](https://www.brisbanespineclinic.com.au/spinal-services/brisbane-sports-physio/) - [Second Opinion to Spinal Surgery](https://www.brisbanespineclinic.com.au/spinal-conditions/second-opinion-to-spinal-surgery/) - [Treatment for Athletes & Bodybuilders](https://www.brisbanespineclinic.com.au/spinal-services/brisbane-sports-physio/) Search: [Search](https://www.brisbanespineclinic.com.au/blog/protecting-your-acl/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Search: [Search](https://www.brisbanespineclinic.com.au/blog/protecting-your-acl/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") [Menu](https://www.brisbanespineclinic.com.au/blog/protecting-your-acl/#) [Menu](https://www.brisbanespineclinic.com.au/blog/protecting-your-acl/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/07/retina-logo.png.webp)](https://www.brisbanespineclinic.com.au/) - [Home](https://www.brisbanespineclinic.com.au/) - [Our Difference](https://www.brisbanespineclinic.com.au/about-us/) - [Care pathways](https://www.brisbanespineclinic.com.au/about-us/care-pathway/) - [Spinal Consultants](https://www.brisbanespineclinic.com.au/blog/protecting-your-acl/#) - [Justin Lin](https://www.brisbanespineclinic.com.au/about-us/justin-lin/) - [Leo Hyun](https://www.brisbanespineclinic.com.au/about-us/leo-hyun/) - [Kelvin Choi](https://www.brisbanespineclinic.com.au/about-us/kelvin-choi/) - [Johnson Huang](https://www.brisbanespineclinic.com.au/about-us/johnson-huang/) - [Marco Lin](https://www.brisbanespineclinic.com.au/about-us/marco-lin/) - [Matthew Choi](https://www.brisbanespineclinic.com.au/about-us/matthew-choi/) - [Michael Pham](https://www.brisbanespineclinic.com.au/about-us/michael-pham/) - [Raymond Sidhu](https://www.brisbanespineclinic.com.au/about-us/raymond-sidhu/) - [Yuji Chen](https://www.brisbanespineclinic.com.au/about-us/yuji-chen/) - [Raymond Lin](https://www.brisbanespineclinic.com.au/about-us/raymond-lin/) - 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[Physio for Plantar Fasciitis](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-plantar-fasciitis/) - [Physio for Tennis Elbow](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-tennis-elbow/) - [Physio for Wrist Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-wrist-pain/) - [Chiropractic](https://www.brisbanespineclinic.com.au/services/chiropractic/) - [NDIS Physiotherapy Services](https://www.brisbanespineclinic.com.au/services/ndis-physiotherapy/) - [Second Opinion Spinal Surgery](https://www.brisbanespineclinic.com.au/services/second-opinion-to-spinal-surgery/) - [Spine Special Consult](https://www.brisbanespineclinic.com.au/services/spine-special-consult/) - [Dry Needling](https://www.brisbanespineclinic.com.au/services/dry-needling/) - [Headache and Migraine Treatment](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Conditions](https://www.brisbanespineclinic.com.au/conditions/) - 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[News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Sports Injury: Protecting Your ACL You are here: [Jan62020](https://www.brisbanespineclinic.com.au/blog/2020/01/06/ "10:15 am") [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2020/01/Untitled-design-copy.jpg.webp) In this article ## What Is Your ACL? Your knee is a [complex joint](https://sma.org.au/resources-advice/injury-fact-sheets/acl-injury/). It’s essentially a hinge that allows your legs to bend and straighten. It includes several bones as well as ligaments and muscles that provide stability. Your ACL is the anterior cruciate ligament in your knee. It’s a [dense band of connective tissue that joins your thigh bone (femur) to your shin (tibia)](https://www.ncbi.nlm.nih.gov/pubmed/16235056). It’s the smallest of your knee’s four ligaments but definitely [one of the most important.](https://www.mayoclinic.org/diseases-conditions/acl-injury/symptoms-causes/syc-20350738) The ACL’s job is to keep your leg stable. It [keeps your thigh bone in the right place](https://sma.org.au/resources-advice/injury-fact-sheets/acl-injury/), stopping it moving forward when you’re standing, walking or running, and [stops your knee rotating](https://sma.org.au/resources-advice/injury-fact-sheets/acl-injury/). If you didn’t have an ACL, your knee would [wobble and move when you twist your body](https://www.cedars-sinai.edu/Patients/Health-Conditions/Anterior-Cruciate-Ligament-ACL-Injuries.aspx). Not sure how to pronounce ‘cruciate’? If you’re a Harry Potter fan, then think of the Cruciatus Curse – ‘cruciate’ has a similar pronunciation. If you’re not into stories of teenage wizards, then ‘cruciate’ sounds like ‘kroo-she-ate’. ## What Causes an ACL Injury? An ACL injury means a [torn or sprained ACL](https://www.mayoclinic.org/diseases-conditions/acl-injury/symptoms-causes/syc-20350738). ACL injuries are usually caused by a [sudden change of movement at speed](https://sma.org.au/resources-advice/injury-fact-sheets/acl-injury/). That might be when you change direction suddenly during a soccer match, land after leaping to catch the basketball or come to a sudden stop. ACL injuries commonly happen during [sports like skiing, soccer, football and basketball](https://www.mayoclinic.org/diseases-conditions/acl-injury/symptoms-causes/syc-20350738), which involve twisting, landing, stopping suddenly. Your ACL can also be injured by [another player falling across your knee](https://sma.org.au/resources-advice/injury-fact-sheets/acl-injury/) causing it to twist unexpectedly. That can happen during a football tackle. ## What Are the Symptoms of an ACL Injury? If you’ve torn your ACL, you might hear a [popping sound](https://www.cedars-sinai.edu/Patients/Health-Conditions/Anterior-Cruciate-Ligament-ACL-Injuries.aspx), accompanied by your knee giving way or buckling. Then your knee may start to swell because there’s [blood leaking into the joint](https://www.cedars-sinai.edu/Patients/Health-Conditions/Anterior-Cruciate-Ligament-ACL-Injuries.aspx). You probably [won’t be able to move the knee](https://www.mayoclinic.org/diseases-conditions/acl-injury/symptoms-causes/syc-20350738) easily. You may feel [intense pain](https://sma.org.au/resources-advice/injury-fact-sheets/acl-injury/) for a few minutes too, though that varies. The ACL itself has no pain receptors. But an ACL injury is often accompanied by [other injuries that do cause pain](https://www.cedars-sinai.edu/Patients/Health-Conditions/Anterior-Cruciate-Ligament-ACL-Injuries.aspx). ## ACL Injury Treatment ### Initial Management You may know the RICER protocol, which stands for Rest, Ice, Compression and Elevation. It’s been in use since the 1970s but there [isn’t actually a great deal of evidence](https://www.macleans.ca/society/the-end-of-the-ice-age/) to support it. Your body’s natural response to an injury is to send in its own emergency response team of white blood cells, healing chemicals and new cells needed to repair the damage. Inflammation is a by-product of this healing process. Some swelling may be caused by the waste products at the end of this process – elevating the limb will help your body’s lymphatic system to drain these away. Ice is certainly a great painkiller. But it’s a bit like putting a roadblock in front of an ambulance. Ice limits the blood flow to the injured area. That limits swelling, which is why icing used to be recommended. But, that inflammation is your body’s natural response to an injury. Healing relies on inflammation. So, what should you do instead of RICER? The new protocol is called METH: - Movement: The right exercises help promote desired change - Elevation: Elevating the injured area helps to drain excess fluid - Traction: Pulling exercises help decrease pain and spasm and help fluids flow more easily - Heat: This increases blood flow to the affected area, which facilitates healing (while elevation facilitates drainage). You’ll need your physio’s guidance for the right kind of movement and traction. But heat and elevation are straightforward home remedies that you can implement in the immediate aftermath of an injury. ### Diagnosis and Treatment Your knee is a complex structure and there may be additional injuries alongside your ACL sprain or tear. You should always seek professional advice from a doctor or physiotherapist as soon as possible after an injury. Your doctor or physiotherapist will ask how the injury happened and examine your knee to determine how severe it is. You may need an X-ray or other imaging so your doctor can see exactly what’s happened inside your knee. Surgery has traditionally been the main treatment for a damaged ACL. During [ACL reconstruction surgery](https://www.mayoclinic.org/tests-procedures/acl-reconstruction/about/pac-20384598), the torn piece of your ACL is removed and replaced with a piece of tendon from another part of your knee or from a donor. Surgery is also able to repair any tears to your meniscus, a cartilage pad inside your knee which is often damaged during an ACL tear. Physiotherapy is used [before and after knee surgery](https://www.mayoclinic.org/tests-procedures/acl-reconstruction/about/pac-20384598). Before surgery, the goal is to strengthen your knee and get it moving so that you’re more likely to regain full motion after surgery. Physical rehabilitation after surgery helps to strengthen your muscles, improve your flexibility and reduce the likelihood of re-injury. Whether or not you need surgery depends on a few factors, including your age, activity levels and the extent of your injury. A [recent study](https://www.arthritis.org/living-with-arthritis/treatments/joint-surgery/types/knee/acl-tears-delay-surgery-physical-therapy.php) supports the idea that people with less severe ACL injuries, or non-sporty types who’ve reached middle age may do just as well with non-surgical interventions such as physiotherapy. ## ACL Injury Prevention Certain activities can help prevent an ACL injury. They include: - Warming up, stretching and cooling down properly before exercise - Gradually increasing the intensity of your exercise - Giving your body time to recover between training sessions - Doing a month of pre-season training before ski or sporting seasons - ACL injury prevention exercises to improve your balance, power and agility - Stopping your activity when you feel pain and immediately following the RICER protocol. ## How Can The Brisbane Spine Clinic Help? Here at [The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/), we provide [sports physiotherapy](https://www.brisbanespineclinic.com.au/spinal-services/brisbane-sports-physio/) to many patients recovering from ACL injuries, as well as those keen to prevent an ACL injury by improving their strength and agility. Please [make an appointment](https://www.brisbanespineclinic.com.au/booking/) to see us today. Categories: [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/), [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/) [By Kevin Kang](https://www.brisbanespineclinic.com.au/blog/author/kevin-kang/ "View all posts by Kevin Kang") [January 6, 2020](https://www.brisbanespineclinic.com.au/blog/2020/01/06/ "10:15 am") #### Author: Kevin Kang Mr Gun (Kevin) Kang is a physiotherapist with a special interest in chronic lower back pain and sporting injuries. Through his clinical experience, Kevin understands the complex nature of pain and that no two patients are the same. He believes that a tailored physiotherapy assessment is crucial in truly understanding each patient’s journey to identify and treat the underlying causes of the problem – not just the presenting symptoms. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/protecting-your-acl/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - [Home](https://www.brisbanespineclinic.com.au/) - [Our Difference](https://www.brisbanespineclinic.com.au/about-us/) - [Care pathways](https://www.brisbanespineclinic.com.au/about-us/care-pathway/) - [Spinal Consultants](https://www.brisbanespineclinic.com.au/blog/protecting-your-acl/#) - [Justin Lin](https://www.brisbanespineclinic.com.au/about-us/justin-lin/) - [Leo Hyun](https://www.brisbanespineclinic.com.au/about-us/leo-hyun/) - [Kelvin Choi](https://www.brisbanespineclinic.com.au/about-us/kelvin-choi/) - [Johnson Huang](https://www.brisbanespineclinic.com.au/about-us/johnson-huang/) - [Marco Lin](https://www.brisbanespineclinic.com.au/about-us/marco-lin/) - [Matthew Choi](https://www.brisbanespineclinic.com.au/about-us/matthew-choi/) - [Michael Pham](https://www.brisbanespineclinic.com.au/about-us/michael-pham/) - [Raymond Sidhu](https://www.brisbanespineclinic.com.au/about-us/raymond-sidhu/) - [Yuji Chen](https://www.brisbanespineclinic.com.au/about-us/yuji-chen/) - [Raymond Lin](https://www.brisbanespineclinic.com.au/about-us/raymond-lin/) - 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[Physio for Plantar Fasciitis](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-plantar-fasciitis/) - [Physio for Tennis Elbow](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-tennis-elbow/) - [Physio for Wrist Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-wrist-pain/) - [Chiropractic](https://www.brisbanespineclinic.com.au/services/chiropractic/) - [NDIS Physiotherapy Services](https://www.brisbanespineclinic.com.au/services/ndis-physiotherapy/) - [Second Opinion Spinal Surgery](https://www.brisbanespineclinic.com.au/services/second-opinion-to-spinal-surgery/) - [Spine Special Consult](https://www.brisbanespineclinic.com.au/services/spine-special-consult/) - [Dry Needling](https://www.brisbanespineclinic.com.au/services/dry-needling/) - [Headache and Migraine Treatment](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Conditions](https://www.brisbanespineclinic.com.au/conditions/) - [Fibromyalgia](https://www.brisbanespineclinic.com.au/conditions/fibromyalgia/) - [Failed Back Surgery Syndrome](https://www.brisbanespineclinic.com.au/conditions/failed-back-surgery-syndrome/) - [Headaches and Migraines](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Scoliosis](https://www.brisbanespineclinic.com.au/conditions/scoliosis/) - [Disc Bulge](https://www.brisbanespineclinic.com.au/conditions/disc-bulge/) - [Lower Back Pain](https://www.brisbanespineclinic.com.au/conditions/lower-back-pain/) - [Acute & Chronic Neck Pain](https://www.brisbanespineclinic.com.au/conditions/neck-pain/) - [Sacroiliac Joint Pain](https://www.brisbanespineclinic.com.au/conditions/sacroiliac-joint-pain/) - [Whiplash](https://www.brisbanespineclinic.com.au/conditions/whiplash/) - [Thoracic Outlet Syndrome](https://www.brisbanespineclinic.com.au/conditions/thoracic-outlet-syndrome/) - [Sciatica](https://www.brisbanespineclinic.com.au/conditions/sciatica/) - [Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) ## Sports Injury Physio [Skip to content](https://www.brisbanespineclinic.com.au/blog/have-a-sports-injury-visit-your-physio/#content) - [Second Opinion to Spinal Surgery](https://www.brisbanespineclinic.com.au/spinal-conditions/second-opinion-to-spinal-surgery/) - [Treatment for Athletes & Bodybuilders](https://www.brisbanespineclinic.com.au/spinal-services/brisbane-sports-physio/) Search: [Search](https://www.brisbanespineclinic.com.au/blog/have-a-sports-injury-visit-your-physio/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") - [Home](https://www.brisbanespineclinic.com.au/) - [Our Difference](https://www.brisbanespineclinic.com.au/about-us/) - [Care pathways](https://www.brisbanespineclinic.com.au/about-us/care-pathway/) - [Spinal Consultants](https://www.brisbanespineclinic.com.au/blog/have-a-sports-injury-visit-your-physio/#) - [Justin Lin](https://www.brisbanespineclinic.com.au/about-us/justin-lin/) - [Leo Hyun](https://www.brisbanespineclinic.com.au/about-us/leo-hyun/) - [Kelvin Choi](https://www.brisbanespineclinic.com.au/about-us/kelvin-choi/) - [Johnson Huang](https://www.brisbanespineclinic.com.au/about-us/johnson-huang/) - [Marco Lin](https://www.brisbanespineclinic.com.au/about-us/marco-lin/) - [Matthew Choi](https://www.brisbanespineclinic.com.au/about-us/matthew-choi/) - [Michael Pham](https://www.brisbanespineclinic.com.au/about-us/michael-pham/) - [Raymond Sidhu](https://www.brisbanespineclinic.com.au/about-us/raymond-sidhu/) - [Yuji Chen](https://www.brisbanespineclinic.com.au/about-us/yuji-chen/) - [Raymond Lin](https://www.brisbanespineclinic.com.au/about-us/raymond-lin/) - [Sean Chiang](https://www.brisbanespineclinic.com.au/about-us/sean-chiang/) - [Careers](https://www.brisbanespineclinic.com.au/about-us/careers/) - [Joint Effort Approach](https://www.brisbanespineclinic.com.au/about-us/joint-effort-approach/) - [Services](https://www.brisbanespineclinic.com.au/services/) - [Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/) - [Rehabilitation](https://www.brisbanespineclinic.com.au/services/physiotherapy/rehabilitation/) - [Sports Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/sports-physiotherapy/) - [Vestibular Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/vestibular-physiotherapy/) - [Women’s Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/womens-physiotherapy/) - [Physio for Back Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-back-pain/) - [Physio for Knee Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-knee-pain/) - [Physio for Plantar Fasciitis](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-plantar-fasciitis/) - [Physio for Tennis Elbow](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-tennis-elbow/) - [Physio for Wrist Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-wrist-pain/) - [Chiropractic](https://www.brisbanespineclinic.com.au/services/chiropractic/) - [NDIS Physiotherapy Services](https://www.brisbanespineclinic.com.au/services/ndis-physiotherapy/) - [Second Opinion Spinal Surgery](https://www.brisbanespineclinic.com.au/services/second-opinion-to-spinal-surgery/) - [Spine Special Consult](https://www.brisbanespineclinic.com.au/services/spine-special-consult/) - [Dry Needling](https://www.brisbanespineclinic.com.au/services/dry-needling/) - [Headache and Migraine Treatment](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Conditions](https://www.brisbanespineclinic.com.au/conditions/) - [Fibromyalgia](https://www.brisbanespineclinic.com.au/conditions/fibromyalgia/) - [Failed Back Surgery Syndrome](https://www.brisbanespineclinic.com.au/conditions/failed-back-surgery-syndrome/) - [Headaches and Migraines](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Scoliosis](https://www.brisbanespineclinic.com.au/conditions/scoliosis/) - [Disc Bulge](https://www.brisbanespineclinic.com.au/conditions/disc-bulge/) - [Lower Back Pain](https://www.brisbanespineclinic.com.au/conditions/lower-back-pain/) - [Acute & Chronic Neck Pain](https://www.brisbanespineclinic.com.au/conditions/neck-pain/) - [Sacroiliac Joint Pain](https://www.brisbanespineclinic.com.au/conditions/sacroiliac-joint-pain/) - [Whiplash](https://www.brisbanespineclinic.com.au/conditions/whiplash/) - [Thoracic Outlet Syndrome](https://www.brisbanespineclinic.com.au/conditions/thoracic-outlet-syndrome/) - [Sciatica](https://www.brisbanespineclinic.com.au/conditions/sciatica/) - [Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) # Have a Sports Injury? – Visit Your Physio You are here: [May152019](https://www.brisbanespineclinic.com.au/blog/2019/05/15/ "5:18 pm") [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/)![]() In this article If you do sport at any level, sooner or later you’re likely to be injured. As our colleagues at Physiopedia state rather plainly, ‘musculoskeletal injuries are an inevitable result of sport participation’. Fortunately, physiotherapists are experts in all things musculoskeletal. This means we’re well placed to treat the sprains, strains and other injuries that sports people regularly sustain. Whether your injury is traumatic – the result of a fall or a collision or due to wear and tear and overuse, don’t hesitate to book and appointment with our sports physio. ### When should you take a sports injury to your physio? If you’re currently treating a sports injury with rest, ice, compression and elevation (RICE) well done! If you’re also wondering if and when you should see a physio the answers are ‘yes’ and ‘now’. In fact, a great time to see your physio is before you get injured – more on that later. We advise you not to ignore a sports injury. It may not heal properly on its own and you might end up with long-term problems including, stiffer joints, weaker muscles and tighter tissues. Whether your sports injuries are recent or ancient history, professional assessment and management can minimise their impact on your sporting performance. ### Sports injury recovery – get a personalised program Every injury is different, and every athlete heals differently. Your physio at The Brisbane Spine Clinic will diagnose your injury and determine its causes if it is unknown. Then they’ll design an incremental, guided recovery plan. This plan reflects the nature and severity of your injury. It is geared to your ability to manage your rehabilitation and to preventing the injury reoccurring. ### How do we treat sports injuries? Our physios aim to reduce your pain and return your injured body to fitness as quickly as possible. Your personal recovery plan may include some or all of the following treatments designed to do just that. - Pain relief Dry needling and the Mulligan concept are modern medical techniques designed to reduce acute and chronic pain and increase mobility. - Exercise therapy A set of customised and guided sport specific exercises and stretches. These exercises aim to help you improve movement and increase short and long-term flexibility and strength. - Joint mobilisation and soft tissue techniques These are hands-on treatments designed to reduce your pain and to help your body begin to move more freely. ### Sports injury treatment – what to expect Sports injury rehabilitation aims to diagnose and treat injures AND prevent them from reoccurring. As a result of trusting us to treat your injury you may experience some or all of the following things: - **Rapid relief from pain** as a result of treatments such as dry needling, joint mobility techniques, and massage. - **Increased flexibility and strength once your injury heals** as a result of your prescribed exercises. - **A speedier return to sport or work** due to an increased healing rate. - **Reduced scar tissue** as a result of techniques that guide how and where it forms. - **Enhanced sporting performance** because we’ve helped you identify and correct biomechanical faults that may have made you vulnerable to injury. ### Sports injury prevention – get proactive You don’t have to wait until you’re injured to team up with one of our sports physios. Why not take a preventative approach? Visiting your physio for biomechanical testing and sport specific screening may reduce your risk of injury and improve your performance. Biomechanics is the study of human movement. Physiotherapists are trained to detect and help you correct biomechanical faults, which can predispose you to injury. We can also assess muscle imbalance and measure your range of motion against the requirements of your chosen sport. Our team works with a diverse range of athletes including runners, tri-athletes and weight lifters to monitor and stabilise the health of their muscles and ligaments. Our aim is to support our athletic clients to achieve peak performance and stay injury free. **Athletes of all kinds, if you’re injured now or keen to reduce your injury risk, [book an appointment.](https://www.brisbanespineclinic.com.au/booking/)** _\*Please note, content within this article is for educational purposes only and treatment and advice mentioned may not be suited for everyone. Please consult a team member at The Brisbane Spine Clinic or your General Practitioner for specific advice._ Category: [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [By Kevin Kang](https://www.brisbanespineclinic.com.au/blog/author/kevin-kang/ "View all posts by Kevin Kang") [May 15, 2019](https://www.brisbanespineclinic.com.au/blog/2019/05/15/ "5:18 pm") #### Author: Kevin Kang Mr Gun (Kevin) Kang is a physiotherapist with a special interest in chronic lower back pain and sporting injuries. Through his clinical experience, Kevin understands the complex nature of pain and that no two patients are the same. He believes that a tailored physiotherapy assessment is crucial in truly understanding each patient’s journey to identify and treat the underlying causes of the problem – not just the presenting symptoms. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome]()](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness]()](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image]()](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis]()](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation]()](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy]()](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/have-a-sports-injury-visit-your-physio/#) ## Dry Needling Explained [Skip to content](https://www.brisbanespineclinic.com.au/blog/dry-needling-and-pain-relief-your-questions-answered/#content) - [Second Opinion to Spinal Surgery](https://www.brisbanespineclinic.com.au/spinal-conditions/second-opinion-to-spinal-surgery/) - [Treatment for Athletes & Bodybuilders](https://www.brisbanespineclinic.com.au/spinal-services/brisbane-sports-physio/) Search: [Search](https://www.brisbanespineclinic.com.au/blog/dry-needling-and-pain-relief-your-questions-answered/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") - [Home](https://www.brisbanespineclinic.com.au/) - [Our Difference](https://www.brisbanespineclinic.com.au/about-us/) - [Care pathways](https://www.brisbanespineclinic.com.au/about-us/care-pathway/) - [Spinal Consultants](https://www.brisbanespineclinic.com.au/blog/dry-needling-and-pain-relief-your-questions-answered/#) - [Justin Lin](https://www.brisbanespineclinic.com.au/about-us/justin-lin/) - [Leo Hyun](https://www.brisbanespineclinic.com.au/about-us/leo-hyun/) - [Kelvin Choi](https://www.brisbanespineclinic.com.au/about-us/kelvin-choi/) - [Johnson Huang](https://www.brisbanespineclinic.com.au/about-us/johnson-huang/) - [Marco Lin](https://www.brisbanespineclinic.com.au/about-us/marco-lin/) - [Matthew Choi](https://www.brisbanespineclinic.com.au/about-us/matthew-choi/) - [Michael Pham](https://www.brisbanespineclinic.com.au/about-us/michael-pham/) - [Raymond Sidhu](https://www.brisbanespineclinic.com.au/about-us/raymond-sidhu/) - [Yuji Chen](https://www.brisbanespineclinic.com.au/about-us/yuji-chen/) - [Raymond Lin](https://www.brisbanespineclinic.com.au/about-us/raymond-lin/) - [Sean Chiang](https://www.brisbanespineclinic.com.au/about-us/sean-chiang/) - [Careers](https://www.brisbanespineclinic.com.au/about-us/careers/) - [Joint Effort Approach](https://www.brisbanespineclinic.com.au/about-us/joint-effort-approach/) - [Services](https://www.brisbanespineclinic.com.au/services/) - [Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/) - [Rehabilitation](https://www.brisbanespineclinic.com.au/services/physiotherapy/rehabilitation/) - [Sports Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/sports-physiotherapy/) - [Vestibular Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/vestibular-physiotherapy/) - [Women’s Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/womens-physiotherapy/) - [Physio for Back Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-back-pain/) - [Physio for Knee Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-knee-pain/) - [Physio for Plantar Fasciitis](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-plantar-fasciitis/) - [Physio for Tennis Elbow](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-tennis-elbow/) - [Physio for Wrist Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-wrist-pain/) - [Chiropractic](https://www.brisbanespineclinic.com.au/services/chiropractic/) - [NDIS Physiotherapy Services](https://www.brisbanespineclinic.com.au/services/ndis-physiotherapy/) - [Second Opinion Spinal Surgery](https://www.brisbanespineclinic.com.au/services/second-opinion-to-spinal-surgery/) - [Spine Special Consult](https://www.brisbanespineclinic.com.au/services/spine-special-consult/) - [Dry Needling](https://www.brisbanespineclinic.com.au/services/dry-needling/) - [Headache and Migraine Treatment](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Conditions](https://www.brisbanespineclinic.com.au/conditions/) - [Fibromyalgia](https://www.brisbanespineclinic.com.au/conditions/fibromyalgia/) - [Failed Back Surgery Syndrome](https://www.brisbanespineclinic.com.au/conditions/failed-back-surgery-syndrome/) - [Headaches and Migraines](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Scoliosis](https://www.brisbanespineclinic.com.au/conditions/scoliosis/) - [Disc Bulge](https://www.brisbanespineclinic.com.au/conditions/disc-bulge/) - [Lower Back Pain](https://www.brisbanespineclinic.com.au/conditions/lower-back-pain/) - [Acute & Chronic Neck Pain](https://www.brisbanespineclinic.com.au/conditions/neck-pain/) - [Sacroiliac Joint Pain](https://www.brisbanespineclinic.com.au/conditions/sacroiliac-joint-pain/) - [Whiplash](https://www.brisbanespineclinic.com.au/conditions/whiplash/) - [Thoracic Outlet Syndrome](https://www.brisbanespineclinic.com.au/conditions/thoracic-outlet-syndrome/) - [Sciatica](https://www.brisbanespineclinic.com.au/conditions/sciatica/) - [Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) # Dry Needling and Pain Relief – Your Questions Answered You are here: [May152019](https://www.brisbanespineclinic.com.au/blog/2019/05/15/ "5:05 pm") [Dry Needling](https://www.brisbanespineclinic.com.au/blog/category/dry-needling/)![]() In this article The Brisbane Spine Clinic offers dry needling as part of an integrated treatment plan for a range of conditions and injuries. Our Physiotherapists are experienced in the correct method of dry needling techniques. In this article, we share the answers to five of our clients’ most frequently asked questions about dry needling. ### **Dry needling and acupuncture – what’s the difference?** Appearance wise, not much, it would be difficult to distinguish these treatments from a photograph. They also share a common therapeutic aim and technique. Dry needling and acupuncture both involve the insertion of short stainless-steel needles to relieve pain. Now let’s look at the differences. Acupuncture is a traditional Chinese Medicine practice based on restoring health by acting on your nervous system to release healing energy or chi. Needles are inserted into points on one of your body’s twelve meridian lines. Dry needling is a pain-relieving technique based on releasing tension in knots and trigger points in your muscles. Acupuncture has been widely researched and many of its applications are scientifically verified. Acupuncture is now used treat a diverse range of conditions including, migraines, depression, menstrual disorders and nausea. Dry needling is a much more contemporary practice but early research findings support its use to treat muscular pain and restore motion. ### **How does dry needling work?** Your physiotherapist uses short, filiform (threadlike) needles. These needles do not contain liquid. No fluid is injected into your body, hence the term, ‘dry’ needling. When your muscles are tight and irritated, trigger points form. The needles are placed into these knotted or hard ‘trigger points’ for approximately three and five minutes. Dry needling is designed to deactivate these trigger points causing the muscle to release tension. This process is sometimes called ‘intramuscular stimulation’ as it is thought to simulate the neurological sensors in your body and elicit a twitch response. It’s this twitch or muscle cramp that releases toxins, restores blood flow and causes the muscle to relax. We offer dry needling for back pain, neck pain, and pregnancy related pelvic pain and many sport specific injuries. Depending on their condition, some clients notice an improvement after a single treatment. In other cases clients report less pain and more mobility after 3 – 4 sessions. **[Find out more about the links between dry needling and pain relief.](https://www.brisbanespineclinic.com.au/spinal-services/dry-needling/)** ### **What can I expect after dry needling?** Dry needling may relieve muscular pain and stiffness, improve flexibility and increase your range of motion. Many of our clients also tell us that their sleep, appetite and energy levels also improve. You may have some bruising or temporary soreness 24 to 48 hours after your treatment. Depending on the site of your treatment, we recommend using an ice or a heat pack to reduce muscle soreness. Protecting and enhancing your health is our only concern. We only use sterile single use needles, which we dispose of after your treatment. As with all our treatments, we screen you for any contraindications to dry needling before we begin. ### **Will dry needling treat the cause of my problem?** Dry needling is a modern treatment designed to ease muscular pain. If we treat you soon after you receive a sporting injury, it may speed up the recovery process. However, while it may reduce the pain, dry needling will not address the causes of injury or long-term degenerative conditions such as osteoarthritis. ### **Is dry needling painful?** You may or may not feel a slight pinprick and a muscle twitch or a cramp when the needle is inserted. Generally, though the treatment is not considered painful. If you’d like more information about dry needling and pain relief, please get in touch. [**Book an appointment now**](https://www.brisbanespineclinic.com.au/booking/) _\*Please note, content within this article is for educational purposes only and treatment and advice mentioned may not be suited for everyone. Please consult a team member at The Brisbane Spine Clinic or your General Practitioner for specific advice._ Category: [Dry Needling](https://www.brisbanespineclinic.com.au/blog/category/dry-needling/) [By Kelvin Choi](https://www.brisbanespineclinic.com.au/blog/author/kelvin-choi/ "View all posts by Kelvin Choi") [May 15, 2019](https://www.brisbanespineclinic.com.au/blog/2019/05/15/ "5:05 pm") #### Author: Kelvin Choi Mr Chun Man (Kelvin) Choi is a Physiotherapist and Accredited Exercise Physiologist with a particular interest in chronic spinal pain and sporting injury prevention, management and rehabilitation.Devoting his career in the field, Kelvin obtained:Bachelor of Clinical Exercise Physiology Master of Physiotherapy Certificate in Dry Needling Strength and Conditioning Coach Level 1 Through Kelvin’s training and extensive experience, he has acquired a wide range of skill sets in clinical exercise prescription, manual therapy techniques and formulating customised return to sports programs for his clients. ### Related posts [![dry needling; acupuncture can be used to treat stiffness]()](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [Go to Top](https://www.brisbanespineclinic.com.au/blog/dry-needling-and-pain-relief-your-questions-answered/#) ## Spinal Surgery Insights [Skip to content](https://www.brisbanespineclinic.com.au/blog/spinal-surgery-why-it-may-not-be-the-answer/#content) - [Second Opinion to Spinal Surgery](https://www.brisbanespineclinic.com.au/spinal-conditions/second-opinion-to-spinal-surgery/) - [Treatment for Athletes & Bodybuilders](https://www.brisbanespineclinic.com.au/spinal-services/brisbane-sports-physio/) - [Second Opinion to Spinal Surgery](https://www.brisbanespineclinic.com.au/spinal-conditions/second-opinion-to-spinal-surgery/) - [Treatment for Athletes & Bodybuilders](https://www.brisbanespineclinic.com.au/spinal-services/brisbane-sports-physio/) Search: [Search](https://www.brisbanespineclinic.com.au/blog/spinal-surgery-why-it-may-not-be-the-answer/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Search: [Search](https://www.brisbanespineclinic.com.au/blog/spinal-surgery-why-it-may-not-be-the-answer/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") [Menu](https://www.brisbanespineclinic.com.au/blog/spinal-surgery-why-it-may-not-be-the-answer/#) [Menu](https://www.brisbanespineclinic.com.au/blog/spinal-surgery-why-it-may-not-be-the-answer/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/07/retina-logo.png.webp)](https://www.brisbanespineclinic.com.au/) - [Home](https://www.brisbanespineclinic.com.au/) - [Our Difference](https://www.brisbanespineclinic.com.au/about-us/) - [Care pathways](https://www.brisbanespineclinic.com.au/about-us/care-pathway/) - [Spinal Consultants](https://www.brisbanespineclinic.com.au/blog/spinal-surgery-why-it-may-not-be-the-answer/#) - [Justin Lin](https://www.brisbanespineclinic.com.au/about-us/justin-lin/) - [Leo Hyun](https://www.brisbanespineclinic.com.au/about-us/leo-hyun/) - [Kelvin Choi](https://www.brisbanespineclinic.com.au/about-us/kelvin-choi/) - [Johnson Huang](https://www.brisbanespineclinic.com.au/about-us/johnson-huang/) - [Marco Lin](https://www.brisbanespineclinic.com.au/about-us/marco-lin/) - [Matthew Choi](https://www.brisbanespineclinic.com.au/about-us/matthew-choi/) - [Michael Pham](https://www.brisbanespineclinic.com.au/about-us/michael-pham/) - [Raymond Sidhu](https://www.brisbanespineclinic.com.au/about-us/raymond-sidhu/) - [Yuji Chen](https://www.brisbanespineclinic.com.au/about-us/yuji-chen/) - [Raymond Lin](https://www.brisbanespineclinic.com.au/about-us/raymond-lin/) - [Sean Chiang](https://www.brisbanespineclinic.com.au/about-us/sean-chiang/) - [Careers](https://www.brisbanespineclinic.com.au/about-us/careers/) - [Joint Effort Approach](https://www.brisbanespineclinic.com.au/about-us/joint-effort-approach/) - [Services](https://www.brisbanespineclinic.com.au/services/) - [Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/) - [Rehabilitation](https://www.brisbanespineclinic.com.au/services/physiotherapy/rehabilitation/) - [Sports Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/sports-physiotherapy/) - [Vestibular Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/vestibular-physiotherapy/) - [Women’s Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/womens-physiotherapy/) - [Physio for Back Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-back-pain/) - [Physio for Knee Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-knee-pain/) - [Physio for Plantar Fasciitis](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-plantar-fasciitis/) - [Physio for Tennis Elbow](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-tennis-elbow/) - [Physio for Wrist Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-wrist-pain/) - [Chiropractic](https://www.brisbanespineclinic.com.au/services/chiropractic/) - [NDIS Physiotherapy Services](https://www.brisbanespineclinic.com.au/services/ndis-physiotherapy/) - [Second Opinion Spinal Surgery](https://www.brisbanespineclinic.com.au/services/second-opinion-to-spinal-surgery/) - [Spine Special Consult](https://www.brisbanespineclinic.com.au/services/spine-special-consult/) - [Dry Needling](https://www.brisbanespineclinic.com.au/services/dry-needling/) - [Headache and Migraine Treatment](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Conditions](https://www.brisbanespineclinic.com.au/conditions/) - [Fibromyalgia](https://www.brisbanespineclinic.com.au/conditions/fibromyalgia/) - [Failed Back Surgery Syndrome](https://www.brisbanespineclinic.com.au/conditions/failed-back-surgery-syndrome/) - [Headaches and Migraines](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Scoliosis](https://www.brisbanespineclinic.com.au/conditions/scoliosis/) - [Disc Bulge](https://www.brisbanespineclinic.com.au/conditions/disc-bulge/) - [Lower Back Pain](https://www.brisbanespineclinic.com.au/conditions/lower-back-pain/) - [Acute & Chronic Neck Pain](https://www.brisbanespineclinic.com.au/conditions/neck-pain/) - [Sacroiliac Joint Pain](https://www.brisbanespineclinic.com.au/conditions/sacroiliac-joint-pain/) - [Whiplash](https://www.brisbanespineclinic.com.au/conditions/whiplash/) - [Thoracic Outlet Syndrome](https://www.brisbanespineclinic.com.au/conditions/thoracic-outlet-syndrome/) - [Sciatica](https://www.brisbanespineclinic.com.au/conditions/sciatica/) - [Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Spinal Surgery: Why It May Not Be The Answer You are here: [Mar52019](https://www.brisbanespineclinic.com.au/blog/2019/03/05/ "9:49 am") [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/) [Neck Pain](https://www.brisbanespineclinic.com.au/blog/category/neck-pain/) [Second Opinion](https://www.brisbanespineclinic.com.au/blog/category/second-opinion/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/03/Spinal-Surgery.png.webp) In this article Back pain is said to affect [one in four Australians](https://theconversation.com/needless-treatments-spinal-fusion-surgery-for-lower-back-pain-is-costly-and-theres-little-evidence-itll-work-91829), It’s one of the most common reasons for a General Practitioner (GP) visit and costs Australia $5 billion each year. Recently the Australian Initiative, [Choosing Wisely](http://www.choosingwisely.org.au/home), designed to educate medical professionals and the public about invasive procedures and tests with little benefit added [spinal fusion](http://www.choosingwisely.org.au/recommendations/fpm) for lower lumber back pain to their list. **Choosing Wisely suggest you should be asking your doctors [5 important questions](http://www.choosingwisely.org.au/resources/consumers/5-questions-to-ask-your-doctor):** 1. Do I really need this procedure? 2. What are the risks? 3. Are there simpler, safer options? 4. What happens if I don’t do anything? 5. What are the costs? ### The Spinal Surgery Option In Australia, between 1997 and 2006 spinal fusion surgery increased by [167](https://www.ncbi.nlm.nih.gov/pubmed/20078526) per cent despite the lack of studies to support the surgery for most back related conditions, including [spinal stenosis](https://www.ncbi.nlm.nih.gov/pubmed/27801521). Spinal surgery can be invasive, expensive, and may lead to further complications. Some research suggests that spinal surgery often fails to deliver the desired results, as [one in five](https://healthtimes.com.au/hub/pain-management/44/news/nc1/spinal-fusion-surgery-for-lower-back-pain-its-costly-and-theres-little-evidence-itll-work/3592/) patients who have spinal fusion procedures need to undergo revision surgery within ten years of their initial surgery. [Studies](https://theconversation.com/needless-treatments-spinal-fusion-surgery-for-lower-back-pain-is-costly-and-theres-little-evidence-itll-work-91829) have also found that patients who have had spinal fusion surgery can end up unable to return to their regular jobs and need physiotherapy and opioid medication for up to two years after their surgery. Randomised [trials](https://www.ncbi.nlm.nih.gov/pubmed/17268274) have found that spinal surgery offers little advantage over a well-structured physiotherapy-based rehabilitation program. ### Types of Spinal Surgery Back surgery does have it’s place and may relieve some forms of back pain, however the fact remains, it isn’t always necessary. The different types of [spinal surgeries](https://www.mayoclinic.org/back-surgery/art-20048274) include: - **Discectomy:** which involves a full or partial removal of the damaged portion of a herniated disk. - **Laminectomy:** the removal of the bone which overlies the spinal canal, for relieving nerve pressure caused by spinal stenosis. - **Spinal fusion:** the fusion of two or more bones in the spine (vertebrae) to add stability to spinal fractures or eliminate painful motion between the vertebrae. - **Artificial disks replacement:** where bones are replaced with an artificial disk to reduce painful movement between two bones or to replace degenerated disks ### Seeking A Second Opinion On Spine Surgery If your doctor has recommended spinal surgery, there is nothing wrong with getting a [second opinion](https://www.brisbanespineclinic.com.au/) from a spinal consultant. [A 2017 article](https://www.health.harvard.edu/blog/physical-therapy-as-good-as-surgery-and-less-risky-for-one-type-of-lower-back-pain-201504097863) published in the Annals of Internal Medicine suggest that patients should first try a well-designed physical therapy program before considering any invasive procedures like surgery. The article suggested that physiotherapy for one type of lower back pain called Spinal Stenosis had just as many benefits, but patients experienced fewer unwanted complications. It’s essential to take control of your health; before agreeing to any major surgery you should always seek a second opinion and consider alternative options. The Brisbane Spine Clinic provides patients with individualised physiotherapy programs in the prevention, management, and treatment of spinal conditions. Our spinal consultants use evidence and results-based techniques to assess, diagnose, and treat most movement and musculoskeletal conditions. If you are suffering back pain or would like a second opinion on your spinal surgery, we invite you to make an appointment at [our clinic in Eight Mile Plains](https://www.brisbanespineclinic.com.au/), by phoning (07) 3841 3070. Categories: [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/), [Neck Pain](https://www.brisbanespineclinic.com.au/blog/category/neck-pain/), [Second Opinion](https://www.brisbanespineclinic.com.au/blog/category/second-opinion/) [By Leo Hyun](https://www.brisbanespineclinic.com.au/blog/author/leo-hyun/ "View all posts by Leo Hyun") [March 5, 2019](https://www.brisbanespineclinic.com.au/blog/2019/03/05/ "9:49 am") #### Author: Leo Hyun Mr Sang Bin (Leo) Hyun is a leading physiotherapist at The Brisbane Spine Clinic with a subspecialty interest in spinal related conditions and sporting injuries – prehabilitation and rehabilitation. Leo has extensive experience treating patients with whiplash injuries and related chronic neck and shoulder pain. ### Related posts [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/10/knee-pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) [Could your knee pain be coming from your back?](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) October 30, 2024 [![exercises for lower back pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/08/exercises-for-lower-back-pain-220x160.png)](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) [Exercises for lower back pain](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) August 28, 2024 [![Factors Contributing to Your Pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/07/Factors-Contributing-to-Your-Pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/lifestyle-factors-contributing-to-your-pain/) [Physiotherapy for Spine Pain: Uncover the Lifestyle Factors Contributing to Your Pain](https://www.brisbanespineclinic.com.au/blog/lifestyle-factors-contributing-to-your-pain/) July 10, 2023 [![Disc Herniation and Physiotherapy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/05/Disc-herniation-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/disc-herniation-physiotherapy/) [Disc Herniation and Physiotherapy: A Non-Invasive Treatment Option](https://www.brisbanespineclinic.com.au/blog/disc-herniation-physiotherapy/) May 29, 2023 [![Overactive Abdominals](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/03/Overactive-Abdominals-2-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/overactive-abdominals/) [Overactive Abdominals](https://www.brisbanespineclinic.com.au/blog/overactive-abdominals/) March 14, 2023 [![knee pain coming from back](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/10/Untitled-design-92-e1572391871153-220x160.png)](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) [Could Your Knee Pain be Coming from Your Back?](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) January 25, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/spinal-surgery-why-it-may-not-be-the-answer/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # 6 Tried and Tested Travel Tips For Athletes You are here: [Dec122018](https://www.brisbanespineclinic.com.au/blog/2018/12/12/ "2:03 pm") [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2018/12/Travel-Tips-for-Athletes.jpg.webp) In this article If you’re an athlete you will be well aware that hours of sitting on planes, trains or in cars comes part and parcel with the job. You will also be well aware that the travel can quickly leave you feeling worse for wear (especially if traveling cattle class). The spinal consultants at The Brisbane Spine Clinic have put together some simple tips to help reduce the aches and pains that come from sitting for long periods of time. ### **1\. Move As Often As Possible** Moving around as much as possible is essential. Movement helps get your blood moving by increasing your heart rate a little. Let’s face it, blood clots are not good for athletic performance! So if you’re driving, stop every few hours and go for a brisk walk. If you’re flying, stand up in the galley and do alternate calf raises with mini squats. Don’t forget shoulder rolls and shrugs to avoid a stiff neck. ### **2\. Stay Hydrated** Getting sufficient water is a “must.” If you arrive feeling dehydrated recovering can take time. Stay away from caffeinated and alcoholic drinks and remember to check your urine’s colour (not the most pleasant job). The colour of your urine can be telling – if it’s not pale yellow, you’re likely dehydrated. ### 3\. Adjusting To Your Time Zone Early Changing time zones can throw off your internal circadian clock. As a rule of thumb, it requires one day to accommodate a one-hour time change. So, if you have a three-hour time difference, it can take up to three days to adjust. Therefore, if your training schedule allows it, start your time change early by getting up earlier or sleeping in later by one hour a day depending on the time zone change. ### 4\. Rest Up Before Travelling Sleep is a key component of a good performance. Less sleep + international travel = extended recovery times. Top up your “sleep bank” well before you travel as you will inevitably lose sleep on your trip. ### 5\. Be Careful Lifting Heavy Bags Your lower back be more susceptible to injury after hours spent sitting, lifting heavy bags off luggage carousels and jumping in and out of cars. Start flexing and bending your lower back while you’re waiting for your bags. Secondly, be conscious of your technique as you lift your bags. Avoid bending and twisting at the same time by turning your core muscles and using your legs. ### 6\. Don’t Be Tempted By Sleeping Tablets Combine travel, crossing time zones, and pre-event nerves and sleep can prove elusive. It can be tempting to try sleeping pills to get back into your sleep routine. However, some drugs take days or weeks to be eliminated from your system. The team at the Brisbane Spine Clinic understands that as an athlete you are required to constantly travel and consistently perform at a high level, placing a huge demand on your body. **At the Brisbane Spine Clinic we aim to help athletes with:** - All types of sport specific injuries - All types of posture related conditions (including but not limited to, neck and shoulder pain, low back pain, headache etc) - Any overuse sports injuries (including but not limited to, rotator cuff tear, tennis elbow, carpal tunnel syndrome, hip pain and bursitis, ACL rehabilitation, patellofemoral pain syndrome, hamstring tear, Achilles tendinitis and plantar fasciitis to name a few) - Athletes of all levels, looking to maintain top physical condition and looking for a program to maximise muscle function and sports performance To get in touch with us to learn more about our [sports physiotherapy](https://www.brisbanespineclinic.com.au/spinal-services/sports-physiotherapy/) spinal services [phone (07) 3841 3070](https://www.brisbanespineclinic.com.au/booking/) or email [admin@brisbanespineclinic.com.au](mailto:admin@brisbanespineclinic.com.au). _**\*Please note, content within this article is for educational purposes only and treatment and advice mentioned may not be suited for everyone. Please consult a team member at the Brisbane Spine Clinic or your General Practitioner for specific advice.**_ Category: [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Kelvin Choi](https://www.brisbanespineclinic.com.au/blog/author/kelvin-choi/ "View all posts by Kelvin Choi") [December 12, 2018](https://www.brisbanespineclinic.com.au/blog/2018/12/12/ "2:03 pm") #### Author: Kelvin Choi Mr Chun Man (Kelvin) Choi is a Physiotherapist and Accredited Exercise Physiologist with a particular interest in chronic spinal pain and sporting injury prevention, management and rehabilitation.Devoting his career in the field, Kelvin obtained:Bachelor of Clinical Exercise Physiology Master of Physiotherapy Certificate in Dry Needling Strength and Conditioning Coach Level 1 Through Kelvin’s training and extensive experience, he has acquired a wide range of skill sets in clinical exercise prescription, manual therapy techniques and formulating customised return to sports programs for his clients. ### Related posts [![Workplace Injury Prevention](https://www.brisbanespineclinic.com.au/wp-content/uploads/2020/07/tradie-injuries-220x160.png)](https://www.brisbanespineclinic.com.au/blog/workplace-injury-prevention-tips/) [A Physiotherapist’s Top Workplace Injury Prevention Tips](https://www.brisbanespineclinic.com.au/blog/workplace-injury-prevention-tips/) February 14, 2023 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/) [Middle Back Pain: Is It Your Posture?](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/) July 30, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/) [8 Things You Need To Know About Sciatica](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/) July 20, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/) [Osteoarthritis: Your Treatment Options Explained](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/) June 30, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) [10 Ways to Prevent Neck Pain](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) June 25, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/) [Everything You Need to Know About Fibromyalgia](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/) June 15, 2021 [Go to Top](https://www.brisbanespineclinic.com.au/blog/6-tried-and-tested-travel-tips-for-athletes/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Physio for Knee Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-knee-pain/) - [Physio for Plantar Fasciitis](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-plantar-fasciitis/) - [Physio for Tennis Elbow](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-tennis-elbow/) - [Physio for Wrist Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-wrist-pain/) - [Chiropractic](https://www.brisbanespineclinic.com.au/services/chiropractic/) - [NDIS Physiotherapy Services](https://www.brisbanespineclinic.com.au/services/ndis-physiotherapy/) - [Second Opinion Spinal Surgery](https://www.brisbanespineclinic.com.au/services/second-opinion-to-spinal-surgery/) - [Spine Special Consult](https://www.brisbanespineclinic.com.au/services/spine-special-consult/) - [Dry Needling](https://www.brisbanespineclinic.com.au/services/dry-needling/) - [Headache and Migraine Treatment](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Conditions](https://www.brisbanespineclinic.com.au/conditions/) - [Fibromyalgia](https://www.brisbanespineclinic.com.au/conditions/fibromyalgia/) - [Failed Back Surgery Syndrome](https://www.brisbanespineclinic.com.au/conditions/failed-back-surgery-syndrome/) - [Headaches and Migraines](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Scoliosis](https://www.brisbanespineclinic.com.au/conditions/scoliosis/) - [Disc Bulge](https://www.brisbanespineclinic.com.au/conditions/disc-bulge/) - [Lower Back Pain](https://www.brisbanespineclinic.com.au/conditions/lower-back-pain/) - [Acute & Chronic Neck Pain](https://www.brisbanespineclinic.com.au/conditions/neck-pain/) - [Sacroiliac Joint Pain](https://www.brisbanespineclinic.com.au/conditions/sacroiliac-joint-pain/) - [Whiplash](https://www.brisbanespineclinic.com.au/conditions/whiplash/) - [Thoracic Outlet Syndrome](https://www.brisbanespineclinic.com.au/conditions/thoracic-outlet-syndrome/) - [Sciatica](https://www.brisbanespineclinic.com.au/conditions/sciatica/) - [Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) ## Physiotherapy for Arthritis [Skip to content](https://www.brisbanespineclinic.com.au/blog/rheumatoid-arthritis/#content) - [Second Opinion to Spinal Surgery](https://www.brisbanespineclinic.com.au/spinal-conditions/second-opinion-to-spinal-surgery/) - [Treatment for Athletes & Bodybuilders](https://www.brisbanespineclinic.com.au/spinal-services/brisbane-sports-physio/) - [Second Opinion to Spinal Surgery](https://www.brisbanespineclinic.com.au/spinal-conditions/second-opinion-to-spinal-surgery/) - [Treatment for Athletes & Bodybuilders](https://www.brisbanespineclinic.com.au/spinal-services/brisbane-sports-physio/) Search: [Search](https://www.brisbanespineclinic.com.au/blog/rheumatoid-arthritis/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Search: [Search](https://www.brisbanespineclinic.com.au/blog/rheumatoid-arthritis/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") [Menu](https://www.brisbanespineclinic.com.au/blog/rheumatoid-arthritis/#) [Menu](https://www.brisbanespineclinic.com.au/blog/rheumatoid-arthritis/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/07/retina-logo.png.webp)](https://www.brisbanespineclinic.com.au/) - 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[Sean Chiang](https://www.brisbanespineclinic.com.au/about-us/sean-chiang/) - [Careers](https://www.brisbanespineclinic.com.au/about-us/careers/) - [Joint Effort Approach](https://www.brisbanespineclinic.com.au/about-us/joint-effort-approach/) - [Services](https://www.brisbanespineclinic.com.au/services/) - [Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/) - [Rehabilitation](https://www.brisbanespineclinic.com.au/services/physiotherapy/rehabilitation/) - [Sports Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/sports-physiotherapy/) - [Vestibular Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/vestibular-physiotherapy/) - [Women’s Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/womens-physiotherapy/) - [Physio for Back Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-back-pain/) - [Physio for Knee Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-knee-pain/) - [Physio for Plantar Fasciitis](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-plantar-fasciitis/) - [Physio for Tennis Elbow](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-tennis-elbow/) - [Physio for Wrist Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-wrist-pain/) - [Chiropractic](https://www.brisbanespineclinic.com.au/services/chiropractic/) - [NDIS Physiotherapy Services](https://www.brisbanespineclinic.com.au/services/ndis-physiotherapy/) - [Second Opinion Spinal Surgery](https://www.brisbanespineclinic.com.au/services/second-opinion-to-spinal-surgery/) - [Spine Special Consult](https://www.brisbanespineclinic.com.au/services/spine-special-consult/) - [Dry Needling](https://www.brisbanespineclinic.com.au/services/dry-needling/) - [Headache and Migraine Treatment](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Conditions](https://www.brisbanespineclinic.com.au/conditions/) - [Fibromyalgia](https://www.brisbanespineclinic.com.au/conditions/fibromyalgia/) - [Failed Back Surgery Syndrome](https://www.brisbanespineclinic.com.au/conditions/failed-back-surgery-syndrome/) - [Headaches and Migraines](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Scoliosis](https://www.brisbanespineclinic.com.au/conditions/scoliosis/) - [Disc Bulge](https://www.brisbanespineclinic.com.au/conditions/disc-bulge/) - [Lower Back Pain](https://www.brisbanespineclinic.com.au/conditions/lower-back-pain/) - [Acute & Chronic Neck Pain](https://www.brisbanespineclinic.com.au/conditions/neck-pain/) - [Sacroiliac Joint Pain](https://www.brisbanespineclinic.com.au/conditions/sacroiliac-joint-pain/) - [Whiplash](https://www.brisbanespineclinic.com.au/conditions/whiplash/) - [Thoracic Outlet Syndrome](https://www.brisbanespineclinic.com.au/conditions/thoracic-outlet-syndrome/) - [Sciatica](https://www.brisbanespineclinic.com.au/conditions/sciatica/) - [Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Rheumatoid Arthritis: How does physio help? You are here: [Jun142022](https://www.brisbanespineclinic.com.au/blog/2022/06/14/ "11:52 am") [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/06/Rheumatoid-Arthritis.jpg.webp) Rheumatoid arthritis is an autoimmune disease which causes inflammation in the joints, leading to pain. It is chronic, and caused by the immune system functioning improperly and attacking the joint lining that normally protects movement. About [456,000](https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/rheumatoid-arthritis/contents/what-is-rheumatoid-arthritis) Australians are affected by rheumatoid arthritis. It can occur anywhere throughout the body, and is frequently found in the hands and knees. Symptoms may ease and then worsen again during various periods of time. It is typically diagnosed by a rheumatologist, who specialises in treating arthritis. They will do an examination, order tests such as a blood test, and obtain a medical history to make a diagnosis. The signs and symptoms of rheumatoid arthritis include: - Tenderness - Pain - Redness - Swelling - Stiffness, worsened in the morning - Fatigue The exact cause of rheumatoid arthritis is unknown. While we understand that the immune system attacks joints and causes inflamed and swollen lining that causes pain and tenderness, research is unclear on what exactly causes the immune system to malfunction in the first place. However, a few genes have been identified as risk factors, meaning it may have a hereditary component. ## **Treatment** Early diagnosis and treatment of rheumatoid arthritis is important, and can lead to improved health outcomes. Treatment aims to reduce damage to the joints, and also to ease pain and inflammation. Often medicines called nonsteroidal anti-inflammatory drugs (NSAID) are prescribed by rheumatologists, which aim to reduce inflammation. Another common type of drug that is prescribed to rheumatoid arthritis patients is a disease-modifying antirheumatic drug, this aims to dampen the immune response which is causing damage. In addition to prescribing medication, doctors may consider surgery for severe cases, in order to replaced damaged joints. However, this is a last resort. Where does physical therapy come into the picture? Far from being an alternative treatment, physiotherapy is often an essential part of a treament plan for rheumatoid arthritis. Physiotherapists can support a person with rheumatoid arthritis to understand more about their condition, and the types of daily activities and modifications they can utilise to help improve their function and symptoms. Here are a few of the things that physio can do to help: - Devise an individualised exercise plan for you that works around your limitations and helps to build flexibility, strength, healthy function and range of motion - Specific guidance about how to avoid injury and what a reasonable level of activity is - Advise and educate on the application of heat or ice for pain relief - Utilise a TENS machine for pain relief - Offer remedial massage - Provide acupuncture - Provide splints, supports or other mobility and walking aids The benefits of knowing how to pace yourself, how to exercise safely, and how to provide supportive pain relief are clear. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1395797/#:~:text=Physiotherapy%20treatment%20is%20important%20in,and%20performance%20of%20therapeutic%20exercises.) supports the role of physiotherapists and occupational therapists as a key part of rheumatoid arthritis treatment and management and a rehabilitative treatment. ## How can The Brisbane Spine Clinic help? If you have rheumatoid arthritis, then we encourage you to come and see us at The Brisbane Spine Clinic for physiotherapy services. Our physiotherapists can provide assessment and support for your individual needs and work with you to help you to engage in activities in a healthy and manageable way. We can craft a tailored physiotherapy program that will help to ease your symptoms and strengthen your spine. Please call 07 3841 3070 or [book an appointment](https://www.brisbanespineclinic.com.au/booking/) online. **Disclaimer** _All information is general in nature_ Category: [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [By Brisbane Spine](https://www.brisbanespineclinic.com.au/blog/author/brisbane-spine-clinic/ "View all posts by Brisbane Spine") [June 14, 2022](https://www.brisbanespineclinic.com.au/blog/2022/06/14/ "11:52 am") #### Author: Brisbane Spine ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/rheumatoid-arthritis/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Physio for Plantar Fasciitis](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-plantar-fasciitis/) - [Physio for Tennis Elbow](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-tennis-elbow/) - [Physio for Wrist Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-wrist-pain/) - [Chiropractic](https://www.brisbanespineclinic.com.au/services/chiropractic/) - [NDIS Physiotherapy Services](https://www.brisbanespineclinic.com.au/services/ndis-physiotherapy/) - [Second Opinion Spinal Surgery](https://www.brisbanespineclinic.com.au/services/second-opinion-to-spinal-surgery/) - [Spine Special Consult](https://www.brisbanespineclinic.com.au/services/spine-special-consult/) - [Dry Needling](https://www.brisbanespineclinic.com.au/services/dry-needling/) - [Headache and Migraine Treatment](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Conditions](https://www.brisbanespineclinic.com.au/conditions/) - 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You are here: [Jul302021](https://www.brisbanespineclinic.com.au/blog/2021/07/30/ "10:26 am") [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/) [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-1.jpg.webp) In this article ## Middle Back Pain: Is It Your Posture? It’s easy to slip into less-than-ideal posture throughout the day. You might hunch over your desk while you work, sink into the sofa to watch a movie or sleep in a bit of a strange position. Over time, that poor posture can cause pain in your middle back. Here’s what’s going on. ### What is middle back pain? Middle back pain refers to pain in your thoracic spine. Your spine stretches from your neck to your hips and we tend to divide it into 3 sections. There’s your lumbar spine (lower back), thoracic spine (middle back) and cervical spine (neck). Your thoracic spine is the longest section and is built primarily for stability. It contains 12 vertebrae (hollow, bony building blocks) that support your neck and spinal joints, anchor your rib cage and connect your nerves and various soft tissues. ### What causes middle back pain? Middle back pain can occur anywhere in your thoracic spine in your bones, discs, nerves or soft tissues. It may be caused by an [underlying condition](https://www.physio-pedia.com/Thoracic_Back_Pain_Red_Flags) such as: - Degenerative disc disease - Congenital connective tissue or skeletal disorders - A vertebral fracture - A deep infection - A spinal tumour - Obesity. ### When should you worry about middle back pain? We consider [middle back pain more serious](https://www.physio-pedia.com/Thoracic_Back_Pain_Red_Flags) if: - It happens after a trauma like a car crash or a fall from up high - You have osteoporosis - It happens for the first time when you’re under 20 or over 50 - Have a medical history of cancer, drug use, HIV, prolonged steroid use or a suppressed immune system - Have other symptoms that are affecting your whole body like fever or unexplained weight loss - Have had a recent bacterial infection - Have pain that is constant, severe and getting worse - Find it very hard to move in the mornings - Are starting to lose sensation in your lower limbs. ### How to relieve middle back pain? Because lower back pain can be caused by underlying conditions, any treatment should start with a full assessment to identify or exclude those conditions. After that, the treatment for lower back pain depends on its underlying cause. If you’ve now been diagnosed with an underlying medical condition, you will need treatment for that, often alongside physiotherapy to improve your mobility and reduce your pain. If you don’t have an underlying condition then treatment focuses on relieving symptoms and strengthening your body. That may include: - Improving your posture - Physiotherapy exercises - Medication or steroid injections. ### Your posture and middle back pain Often, though, middle back pain is [linked to your posture](https://www.physio-pedia.com/Thoracic_Back_Pain_Red_Flags). [Posture](https://www.healthdirect.gov.au/how-to-improve-your-posture) is about how you sit or stand. Good posture means your body is positioned correctly with your weight balanced evenly so that your skeleton, muscles and ligaments aren’t overstretched or strained. If you’re standing, try to have your back straight, your tummy tucked in and your head level. When you are sitting, ensure your back is against the back of the chair and your knees are at a right angle with your feet on the floor. [Poor posture](https://www.healthline.com/health/middle-back-pain#-causes) may increase the pressure on your spine. If you’re often slouching, the muscles and ligaments in your middle back have to work harder to support your spine. That overwork can lead to aches and pains in your middle back. ### Middle back pain exercises and posture You can [improve your posture](https://orthoinfo.aaos.org/en/diseases--conditions/fractures-of-the-thoracic-and-lumbar-spine) by: - Standing upright rather than slouching - Keeping your shoulders back - Avoiding prolonged sitting – stand up and walk around regularly - Using an ergonomic desk set up - Sleeping on your side with a pillow between your knees. Your physiotherapist may recommend middle back exercises such as: - The cat-cow pose: Get on all fours, inhale, then dip your belly downwards and lift your face up. Then arch your back and lower your face. Repeat. - Passive backbend: Lie on your back with a rolled-up towel under your shoulder blades. Lie still and breathe deeply for 3 minutes. - Seated twist: Sit up tall, place your right hand behind you and bring your left hand to your right knee while gazing over your right shoulder. Repeat on the other side. - Bridge pose: Lie on your back, press your shoulders into the floor then lift your hips up. - Cobra pose: Lie on your tummy, place your hands under your shoulders then lift your back up. ### How can The Brisbane Spine Clinic help? We have a special interest in treating many different kinds of spine pain. If you’re experiencing pain in your middle back, then please make an appointment for a comprehensive assessment and treatment plan that aims to identify the cause of your pain and relieve your symptoms. [Make an appointment](https://www.brisbanespineclinic.com.au/booking/) today. **Disclaimer** _All information is general in nature. Patients should consider their own personal circumstances and seek a second opinion._ Categories: [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/), [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/), [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Kelvin Choi](https://www.brisbanespineclinic.com.au/blog/author/kelvin-choi/ "View all posts by Kelvin Choi") [July 30, 2021](https://www.brisbanespineclinic.com.au/blog/2021/07/30/ "10:26 am") #### Author: Kelvin Choi Mr Chun Man (Kelvin) Choi is a Physiotherapist and Accredited Exercise Physiologist with a particular interest in chronic spinal pain and sporting injury prevention, management and rehabilitation.Devoting his career in the field, Kelvin obtained:Bachelor of Clinical Exercise Physiology Master of Physiotherapy Certificate in Dry Needling Strength and Conditioning Coach Level 1 Through Kelvin’s training and extensive experience, he has acquired a wide range of skill sets in clinical exercise prescription, manual therapy techniques and formulating customised return to sports programs for his clients. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/10/knee-pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) [Could your knee pain be coming from your back?](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) October 30, 2024 [![exercises for lower back pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/08/exercises-for-lower-back-pain-220x160.png)](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) [Exercises for lower back pain](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) August 28, 2024 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [Go to Top](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Are Headaches During Pregnancy Normal? You are here: [Aug162018](https://www.brisbanespineclinic.com.au/blog/2018/08/16/ "11:18 am") [Headache](https://www.brisbanespineclinic.com.au/blog/category/headache/) [Women's Health](https://www.brisbanespineclinic.com.au/blog/category/womens-health/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2018/08/Headaches-during-pregnancy.png.webp) In this article Headaches can be one of the most common afflictions encountered during pregnancy. Headaches may be experienced at any time [during your pregnancy](http://americanpregnancy.org/pregnancy-health/headaches-and-pregnancy/), although they tend to manifest themselves during the first and third trimesters. To date, [doctors have not been able to identify precisely why](https://www.babycenter.com.au/a536356/headaches-in-pregnancy#ixzz5Mn2TeJij) being pregnant triggers headaches. Some researchers point to the hormonal turbulence your body is going through, together with changes in your circulation and posture as being the prime suspects. Expectant mothers may experience either a spike or a decline in the frequency of their headaches. However, frequent headaches later in your pregnancy could be an indicator of [pre-eclampsia](https://www.betterhealth.vic.gov.au/health/healthyliving/pregnancy-pre-eclampsia), a more serious condition. Tell your doctor if you are experiencing headaches. ## What Causes 1st Trimester Headaches? During your first trimester, your body experiences a massive surge of hormones and a corresponding increase in blood volume. Either of these two changes can prompt more frequent headaches. These incidences of headaches can also be exacerbated by: - Stress - Lack of sleep - Poor posture - Low blood sugar - Dehydration - Depression and anxiety - Coffee withdrawal and - Changes in your vision ## What Causes 3rd Trimester Headaches? Experiencing headaches during your third trimester could be connected more to tension and poor posture from additional weight gain. Frequent headaches during your third trimester may also be a symptom of [pre-eclampsia](https://www.betterhealth.vic.gov.au/health/healthyliving/pregnancy-pre-eclampsia) a condition brought about by high blood pressure during pregnancy. ## Headache Treatments During Pregnancy It’s not recommended for pregnant women suffering from migraines to use migraine medicine during pregnancy. For less severe headaches during pregnancy doctors suggest treating your headache without resorting to drugs. Naturally, the best way to minimize the impact of headaches is to avoid them! Here are some [simple tips](https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/expert-answers/headaches-during-pregnancy/faq-20058265) for managing headaches: Work on maintaining good posture, particularly during your third trimester - Ensure you have plenty of rest and find opportunities to relax during the day - Try relaxation techniques to reduce feeling stressed and anxious - Exercise moderately and try pregnancy yoga classes - Have a well-balanced, nutritious diet and eat regularly - Constantly top your blood sugar levels up through eating more frequent, smaller meals and snacks - Try using cold or heat packs or a warm facecloth over your eyes and nose for sinus headaches - Take a bath or place a cold pack on the back of your neck for tension related headaches - Get regular neck and shoulder massages - Avoid headache or migraine trigger foods such as: - Chocolate - Preserved meat - Bread - Peanuts - Yoghurt - Aged cheese - Sour cream - Monosodium glutamate (MSG) Similarly, adjust your work or home environment where possible and avoid: - Flickering or bright lights - Loud sounds - Strong smells - Reduce your exposure to sources of blue light such as your computer, television, tablet or smartphone screens - Excessive or sudden exercise - Arguments or stress-related emotional triggers ## When To See Your Doctor? Contact your doctor if you experience frequent recurring headaches as this can be a precursor to [pre-eclampsia](https://www.betterhealth.vic.gov.au/health/healthyliving/pregnancy-pre-eclampsia), a more serious medical condition involving elevated blood pressure and kidney problems. Similarly, make sure you contact your doctor if together with headaches, you are experiencing pain below your ribs similar to heartburn or you suddenly develop swelling in your hands, feet or face or if you are having problems with your eyesight. ## Providing Headache Relief During Pregnancy If headaches are related to muscle tension or posture, a spinal consultant operating out of well-equipped facilities such as [The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/) may help. Manual therapy provided by a trained clinician on the upper neck joints can frequently alter the pain pathway, alleviating headache symptoms. A physiotherapy session may include a series of neck and shoulder massages, mobilization, gentle manipulation and simple exercises you can practice in your own home. Naturally, it’s important to consult trained professionals for treatment, such as the spinal consultants at our Eight Mile Plains clinic. **_\*Please note, content within this article is for educational purposes only and treatment and advice mentioned may not be suited for everyone. Please consult a team member at the Brisbane Spine Clinic or your General Practitioner for specific advice._** Categories: [Headache](https://www.brisbanespineclinic.com.au/blog/category/headache/), [Women's Health](https://www.brisbanespineclinic.com.au/blog/category/womens-health/) [By Leo Hyun](https://www.brisbanespineclinic.com.au/blog/author/leo-hyun/ "View all posts by Leo Hyun") [August 16, 2018](https://www.brisbanespineclinic.com.au/blog/2018/08/16/ "11:18 am") Tags: [Headaches](https://www.brisbanespineclinic.com.au/blog/tag/headaches/) [pregnancy](https://www.brisbanespineclinic.com.au/blog/tag/pregnancy/) #### Author: Leo Hyun Mr Sang Bin (Leo) Hyun is a leading physiotherapist at The Brisbane Spine Clinic with a subspecialty interest in spinal related conditions and sporting injuries – prehabilitation and rehabilitation. Leo has extensive experience treating patients with whiplash injuries and related chronic neck and shoulder pain. ### Related posts [![Exercise After a C-Section](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/04/Exercise-After-a-C-Section-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/exercise-after-a-c-section/) [Exercise After a C-Section: Postnatal Abdominal Training](https://www.brisbanespineclinic.com.au/blog/exercise-after-a-c-section/) April 3, 2023 [![abdominal separation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2018/12/Abdominal-Separation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/abdominal-separation-everything-you-need-to-know/) [Abdominal Separation: Everything you need to know](https://www.brisbanespineclinic.com.au/blog/abdominal-separation-everything-you-need-to-know/) January 27, 2023 [![Physiotherapy for dizziness and Vertigo](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/01/vertigoblog-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/physiotherapy-for-vertigo/) [Experiencing Dizziness or Vertigo? Physiotherapy Can Help.](https://www.brisbanespineclinic.com.au/blog/physiotherapy-for-vertigo/) January 20, 2023 [![Treating neck for headache symptoms](https://www.brisbanespineclinic.com.au/wp-content/uploads/2016/06/physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/the-true-cause-of-your-headache-symptoms/) [The True Cause Of Your Headache Symptoms](https://www.brisbanespineclinic.com.au/blog/the-true-cause-of-your-headache-symptoms/) December 14, 2022 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/11/hysterectomy2-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/exercise-and-physiotherapy-after-a-hysterectomy/) [Exercise and physiotherapy after a hysterectomy](https://www.brisbanespineclinic.com.au/blog/exercise-and-physiotherapy-after-a-hysterectomy/) November 9, 2022 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/06/Cervicogenic-headaches2-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/cervicogenic-headaches-faqs/) [Cervicogenic headaches FAQ](https://www.brisbanespineclinic.com.au/blog/cervicogenic-headaches-faqs/) June 13, 2022 [Go to Top](https://www.brisbanespineclinic.com.au/blog/are-headaches-during-pregnancy-normal/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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Fifty-something is [a great time to set some health and well-being goals](https://www.seniors.com.au/news-insights/exercising-over-50). When it comes to getting the best from your body, experience and maturity are great assets, and you’ll know what works for you. Plus, the benefits of exercise in your 50s are endless. Grandmother and bodybuilder Ernestine Shepherd said, “If there were ever an anti-ageing pill, I would call it exercise”. However, only [1 in 10 Australians](https://www.betterhealth.vic.gov.au/health/HealthyLiving/physical-activity-for-seniors) over fifty are getting enough cardiovascular exercise to stave off age-related decline. If you’ve been wondering whether you should get moving more, this is your sign. Research [shows](https://www.healthdirect.gov.au/physical-activity-guidelines-for-older-adults) that not only does exercising as an older Australian help you to sleep better and have an improved quality of life, but it can stave off chronic illness and help extend lifespan. But we often hear older adults sharing their concerns. These could include “I’m worried I’m scared I’ll hurt myself”, or “Exercise isn’t for me. Gyms are only for younger people.” We can assure you that there is no age limit on fitness. Not only are there strategies to improve the safety of different exercises, but exercise can improve strength and [reduce frailty](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4712448/#:~:text=At%20the%20molecular%20level%2C%20exercise,and%20safe%20for%20this%20population.)! Wherever you’re at in your fitness and health journey, we’d love to help. Our physiotherapists are here for more than injury rehabilitation. We can provide you with trusted advice, suggestions for how to stay active as safely as possible, and exercise plans that will actually work for you. We will work with you to help you to stay strong and flexible to help prevent injuries. If an injury does occur, we will be here to motivate you, support your recovery. ### **How we work** We provide non-invasive and non-pharmaceutical treatments to: - rebalance and realign your body’s complex systems - address the interconnected causes of injury and illness - reduce your need for surgical interventions or drug therapies Furthermore, we [treat you as a whole person](https://www.brisbanespineclinic.com.au/about-us/care-pathway/) whose long-term health and well-being is central to everything we do. There’s no need to worry about chronic conditions that may require consideration. We will work with you as a team to address any discomfort you may be experiencing, and we will utilise evidence and results-based care to assess, diagnose and treat any conditions you are experiencing, as well as support you to reach optimal health. Here are four of the top ways your physiotherapist can enhance your quality of life after fifty. ### **Manage wear and tear** As we age, it’s natural to experience more ‘wear and tear’. None of us are immune to aging, but with the right care and support, we can manage these changes and still continue to live an active and healthy lifestyle. And we are here to help. If you’re planning or pursuing a fitness goal or playing a sport you love, we’ll support you to stay on track. If you’re nervous about managing the wear and tear of extra activity, we can work with you to strengthen and condition your body. If you’re experiencing discomfort due to wear and tear – such as arthritis pain, neck pain, back pain or muscle stiffness – we can support you to manage and where possible, reduce the severity of these symptoms so that you can still enjoy the benefits of exercise. Did you know that many of the conditions affecting bones and joints that we associate with ageing are caused by inactivity? It might seem counterintuitive, but doing more exercise helps to reduce wear and tear. Appropriate exercise will [support](https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/ageing-muscles-bones-and-joints) in strengthening your bones, help you to build muscle mass and improve balance and joint mobility. **Get tailored support and fitness advice.** [**Book an appointment here**](https://www.brisbanespineclinic.com.au/appointments/) ### **Maintain strength and mobility** Not many of us are worried about falls in our 50s. However, falls shouldn’t be underestimated as we age. The statistics are sobering, with the Australian Institute of Health and Wellbeing noting that falls are the [largest contributor](https://www.aihw.gov.au/reports/injury/falls) to hospitalised injuries in Australia. However, working on your stability and balance alongside maintaining strong bones and muscles helps [protect you](https://www.health.qld.gov.au/news-events/news/how-to-prevent-falls-healthy-aging#:~:text=playing%20physically%20with%20children%20or,going%20for%20a%20bike%20ride.) from the risk of falls. Exercise can reduce the chance of falls in older adults by [23%](https://ijbnpa.biomedcentral.com/articles/10.1186/s12966-020-01041-3). It’s recommended that you engage in a range of different physical activities and that you get moving for at least [half an hour](https://www.betterhealth.vic.gov.au/health/healthyliving/walking-for-good-health) every day. You might read this and say, “My neck is cramping, my lower back hurts, and my knees are killing me! How am I supposed to do all of this activity?”. But, neck, back and joint pain can be linked to a loss of strength and flexibility. Both may be the result of tight or weak muscles, limited blood flow, and stiffness from inactivity. Physiotherapy works to address this by increasing blood flow, building core strength, and keeping you flexible. So getting moving might actually help with your pain. It’s important to seek the support of a physiotherapist as you work on your fitness goals because you can discuss any pain, discomfort or concerns you have during an initial assessment. A physiotherapist can take these into account and work with you to identify activities that are aimed at minimising pain and discomfort. The benefits don’t stop with a customised fitness plan. Our Physiotherapists are highly trained in a range of well-researched and widely respected techniques for reducing pain and enhancing mobility. These include [dry needling](https://www.brisbanespineclinic.com.au/spinal-services/dry-needling/), the [Mulligan Concept](https://www.brisbanespineclinic.com.au/blog/unlocking-pain-relief-through-the-mulligan-concept/) and a range of other treatment modalities to support you as we increase your fitness step by step. **Feeling stiff and sore?** [**Let’s get you moving**](https://www.brisbanespineclinic.com.au/booking/) **.** ### **Support for a tailored exercise program** It is never too late to enjoy the physical and psychological benefits of exercise, and there are many! In fact, let’s run through some of the great benefits of exercise in your 50s now. Exercise: – Supports you in [maintaining](https://www.healthline.com/health/exercise-and-weight-loss#benefits) a healthy weight – [Lowers](https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045206#:~:text=How%20exercise%20can%20lower%20your,decreases%2C%20lowering%20your%20blood%20pressure.) blood pressure – Improves [oxygen efficiency](https://www.medicalnewstoday.com/articles/326642#Why-exercise-benefits-older-adults) – Reduces risk of [heart disease](https://www.healthline.com/health/heart-disease/exercise#The-Benefits-of-Exercise) by as much as [50%](https://www.racgp.org.au/afp/2016/july/clinical-considerations-for-the-ageing-athlete) for ischaemic heart disease. – Improves [mental health](https://ptandme.com/blog/senior-tip-how-physical-exercise-benefits-mental-health/#:~:text=Exercise%20gives%20a%20relaxing%20and,feeling%20of%20calmness%20and%20relaxation.) and eases stress – Supports [improved sleep](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7003368/) – Reduces [muscle aches and pain](https://www.webmd.com/women/news/20050919/exercise-for-pain-relief#:~:text=Sept.,likely%20to%20suffer%20painful%20injuries.) – Improved [cognitive function](https://onlinelibrary.wiley.com/doi/10.1111/sms.13616) and reduced risk of dementia There is no age limit on the positive effects of exercise, and you certainly don’t have to be the pinnacle of health and strength to feel the benefits. In fact, [a study of wheelchair-using weightlifters aged between 80 and 90](https://orthoinfo.aaos.org/en/staying-healthy/staying-active-as-you-age) showed ongoing improvements in their strength and overall functional ability. Clearly, there’s still plenty of time in your fifties to find a sport, activity or exercise regime that works for you! Your physiotherapist can help you with this by: - advising you on sports or fitness routines best suited to your strength and range of movement - showing you the correct postures and movements for your chosen sport or workout - helping you set and adopt a program of specific exercises to enhance strength, balance and coordination to improve your performance - supporting you with evidence-based pain management techniques for aches or pains that are troubling you - sorting out problems and injuries as they arise One great option for staying healthy and active in your 50s is to join a sports or activity club. Some great options include bushwalking clubs, local walking groups, golf, tennis, bowls, yoga, and swimming. There are many other choices, and we suggest checking in with your local sporting venues and council directories, or searching online to see what 50s+ sports events are held near you. We offer comprehensive [sports physiotherapy](https://www.brisbanespineclinic.com.au/spinal-services/sports-physiotherapy/) for anyone involved in sports at any level. ### **Recover from injuries and setbacks** Even the most careful among us can get injured when we exercise. Although, as you might be guessing by now, exercise can be a great preventative activity to reduce your chances of injury at any age. For example, a study showed that ageing athletes were [no more likely](https://pubmed.ncbi.nlm.nih.gov/6693697/) to experience injuries than younger athletes who exercised the same amount. Complications such as osteoporosis can make bones more brittle, frail and prone to fracture. Other common conditions such as arthritis can cause pain and discomfort, and people may experience a ‘flare-up’ where the condition temporarily worsens. But the [benefits](https://www.racgp.org.au/afp/2016/july/clinical-considerations-for-the-ageing-athlete) of exercise often outweigh the risks. Even though it might take some extra work and support,  physiotherapy is a great service for managing pain and providing an active recovery program. Depending on the nature and seriousness of your injury, your physiotherapist can help you with: - exercises to improve flexibility and strength - joint mobilisation and soft tissue techniques including [dry needling](https://www.brisbanespineclinic.com.au/spinal-services/dry-needling/) to reduce pain and improve movement, - hydrotherapy to aid muscle and joint rehabilitation We also work collaboratively with your general practitioner and any other allied healthcare professionals supporting your recovery. According to [Harvard Medical School](https://www.health.harvard.edu/staying-healthy/exercise-and-aging-can-you-walk-away-from-father-time), “Exercise is not the fountain of youth, but it is a good long drink of vitality”. Get your dose of vitality today. [**Get started today**](https://www.brisbanespineclinic.com.au/booking/) **.** _All information is general in nature and is not intended to be a substitute for professional medical advice. The Brisbane Spine Clinic can consult with you to confirm if this advice is right for you._ Category: [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [By Brisbane Spine](https://www.brisbanespineclinic.com.au/blog/author/brisbane-spine-clinic/ "View all posts by Brisbane Spine") [September 21, 2022](https://www.brisbanespineclinic.com.au/blog/2022/09/21/ "8:00 am") #### Author: Brisbane Spine ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/staying-fit-in-your-50s-how-your-physiotherapist-can-help/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Recovering From Spinal Surgery You are here: [Sep122022](https://www.brisbanespineclinic.com.au/blog/2022/09/12/ "4:16 pm") [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [Surgery](https://www.brisbanespineclinic.com.au/blog/category/surgery/)![explaining lower back pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2016/06/Spine-Special-Consult.jpg.webp) In this article ## **Recovering From Spinal Surgery** If you’ve been suffering from chronic back pain, you may be hoping that [spinal surgery](https://www.brisbanespineclinic.com.au/spinal-conditions/second-opinion-to-spinal-surgery/) will provide relief. Although spinal surgery is [not the answer](https://www.brisbanespineclinic.com.au/blog/spinal-surgery-why-it-may-not-be-the-answer/) for everybody, it can be helpful for certain patients. However, spinal surgery alone is only **half** of the equation. There is a recovery period in the hospital, followed by months of rehabilitation. Taking steps to support your recovery is essential otherwise you might find yourself feeling disheartened that you’re still in pain months later. The human body is incredibly complex, and no one body part operates in isolation. This is particularly true of the spine. When you’re considering back pain and all of the factors that can contribute to it, there is a lot more to look at than just the structure of your spine. These include weight, posture, biomechanics, and muscle control. So while [spinal surgery](https://www.brisbanespineclinic.com.au/spinal-conditions/second-opinion-to-spinal-surgery/) may help with specific back problems, there could still be other factors in play that could be causing pain. Additionally, when your body is injured – including after surgery – it compensates, trying to rest the affected part. After spinal surgery, the body will put extra load on other areas of the spine without you even being aware. The end result could be referred pain. For these reasons, relying on spinal surgery alone – without support during the recovery phase – can actually lead to a [5% increase in disability](https://www.theevidencebasedchiropractor.com/podcast/117-chiropractic-after-surgery)! A study on post-surgery by the Journal of Back and Musculoskeletal Rehabilitation also found that [both post-surgery disability AND leg pain is reduced by a massive 55%](https://www.theevidencebasedchiropractor.com/podcast/117-chiropractic-after-surgery) when your rehabilitation program includes active care and spinal manipulation. This is why it is important to seek the support of a [spinal consultant](https://www.brisbanespineclinic.com.au/about-us/justin-lin/) throughout your recovery, so you can work towards a pain-free future. ### **Most common types of back surgery** The recovery time and tips for recovering from spinal surgery will vary depending on which spinal surgery you have had. **Foraminotomy**– A foraminotomy widens the space around a bone in your spinal column, called the foraminal canal. The goal of this is to relieve pressure on compressed nerves. **Discectomy**– This surgery aims to fix a disc in a lower back by removing part of a herniated, bulging, extruding, or fragmented spinal disc. **Laminectomy** – This is the most common surgery used for spinal decompression. It removes a portion of the spine that might be trapping nerves and causing pain and pressure. Laminectomies are often performed in conjunction with another type of surgery, called spinal fusion. **Spinal Fusion** – Rather than removing bone or tissue, spinal fusion permanently joins the bones in your back (vertebrae) together. The theory is that if two unstable vertebrae are causing pain and discomfort, reducing movement and instability will alleviate symptoms. ### **How to prepare to get the best results from spinal surgery** While it’s a big hurdle out of the way, surgery is not the end of the journey. It will take time and work to recover post-op. The best thing you can do is be prepared, and stock up on anything you might need ahead of time so that you can feel ready for your recovery. Here are some steps you should tick off your to-do list before surgery: **Prepare a list of questions and concerns to discuss with your surgeon.** Ask your surgeon if there are particular rehabilitation requirements for your type of surgery, and how it might impact your daily life. For example, if your house has access via stairs, you may want to check if you will be able to climb stairs straight after surgery. **Stock up on anything you might need ahead of time**, because driving usually isn’t permitted for several weeks after spinal surgery. Some items that you might like to stock up on include: _Healthy meals and snacks:_ You might find it helpful to ‘meal prep’ ahead of time and freeze pre-prepared portions of food such as soup or chicken and rice. That way you can simply take them out of the freezer and heat them up. Alternatively, you could consider a meal kit or meal delivery service that will bring food to your door for a few weeks. This will mean that you don’t have to worry about getting to the store, carrying and preparing the food. It would also mean that you can focus on eating well to reduce overall inflammation and give your body the best chance of a speedy recovery. _Items used for support and pain relief:_ These may include ice or heat packs, additional pillows or body pillows for when you are lying in bed, and a pill organiser to dispense your medications into. _You might also find that it is helpful or necessary to invest in other items:_ items such as a shower chair, back brace, or cane to support your walking. It’s best to find out what you need ahead of time, rather than trying to organise everything after surgery. **Ensure that you moderate your rest and your exercise.** Both are important parts of recovery. Your surgeon will likely advise you on when to get up and walk around, and how frequently. Make sure that in between these periods of exercise you are giving your body adequate rest. Avoid overly strenuous activities and stock up on movies and games so that you aren’t left wishing for entertainment. **Work closely with your physiotherapist in the time following the surgery.** [Your physiotherapist](https://www.brisbanespineclinic.com.au/) can be your best friend through the time following surgery. They will be able to suggest appropriate strengthening exercises and other things that you can do to aid in your rehabilitation. The advice will be tailored to the type of surgery you have had and your particular circumstances in order to best meet your needs. ### **What you need to know about recovery – key areas.** **Pain Management and Medication** Pain and stiffness are commonplace after any spinal surgery. You’re going to receive a pain management plan and medication from your surgeon post-surgery. It’s important to carry out these instructions to assist in your return to activity. Pain medication reduces discomfort and makes movement easier post-op. **Decreasing Hip/Back Strain** During the recovery period, you need to take extra care to reduce the stress on the spine. This means making sure that the spine and hips are well-aligned when sitting, standing, and lying down. You’ll also want to reduce the amount of time you spend static. Too much time in one position may immobilise the spine and weaken the muscles, leading to stiffness and possible future problems. Upright posture is important when sitting or standing. [Slumping or hunching (especially while seated)](https://www.annualreviews.org/doi/abs/10.1146/annurev.bioeng.4.092101.122107) can place undue pressure on the lower back and hips, “deactivating” important muscles that stabilise the spine. Proper posture reinforces good habits and may reduce pain/stiffness. Sitting aids and adjusted seating may be helpful during the recovery period. Lower back support can be added to most chairs and helps you achieve this upright posture. You can also find general support garments for posture – especially for the lower back. These may provide some benefits for hip/back posture. Remember, however, that they won’t accelerate recovery or replace proper movement/posture. **Sleeping and Rest** Sleeping posture is something that easily goes unnoticed. After all, you’re not awake! Sleeping in a contorted, twisted position may be problematic during recovery. Too much rotation in the spine or tilt in the hips will contribute to pain and stiffness. Sleeping supports are available with similar aims to chair supports: they [reduce pressure on the pelvis and lower back](http://europepmc.org/abstract/MED/17549199). These lumbar supports may reduce pain and stiffness in the area, aiding in muscular control and recovery of the spine. Be careful when rolling over because you can easily rotate the spine or hips independently. This twisting can be a problem during the early days of recovery from spinal surgery, exacerbating symptoms. Try to turn your whole body together. **Graded Exercise and Activity** You should aim for gentle movement once you’ve returned home from the hospital, in-line with your surgeon’s post-op instructions. Take gentle walks during your recovery period and change positions often. [Increased yet safe physical activity can improve recovery](http://journals.sagepub.com/doi/abs/10.1177/0269215509347432) outcomes. Graded exercise which involves gradually increasing physical activity is a gentle approach to exercise and helps ensure that you’re working at an appropriate level for your recovery. It can help improve recovery outcomes and allows you to rehabilitate the muscles around the spine, reducing re-injury and back-pain risks. Speak with your doctor or [one of our team](https://www.brisbanespineclinic.com.au/) to see when this activity can be incorporated into your recovery program. ### **What does a spinal consultant do?** In order to get the best results, you can expect to work with your [physiotherapist](https://www.brisbanespineclinic.com.au/) on your rehabilitation for at least 6 to 10 weeks If you are worried that you will be in too much pain after your operation to embark on a [rehabilitation program](https://www.brisbanespineclinic.com.au/spinal-services/rehabilitation/) with a physiotherapist – there is no need to be. Our Spinal Consultants at The Brisbane Spine Clinic have a wealth of knowledge and experience in this area and can help you with a  comfortable rehabilitation program. They will: **Focus on your muscles and movement** – Guide you with a personalised treatment program to build your muscle strength and help you regain a better range of movement. You don’t want to undo all the good work by overdoing it! **Address the underlying causes** – As mentioned earlier, factors like weight, posture, and biomechanics may be contributing to your back issues – all things your physiotherapist can help with. **Answer your questions** – With extensive  experience in this area, our team are happy to answer your questions throughout your recovery. At The Brisbane Spine Centre, we take a holistic approach to your body and well-being. If you are about to undergo surgery for back pain or have just had surgery, [contact us](https://www.brisbanespineclinic.com.au/booking/) about our [rehabilitaiton](https://www.brisbanespineclinic.com.au/spinal-services/rehabilitation/) services. We can support you throughout your recovery. All information is general in nature and is not intended to be a **substitute** for professional **medical advice** **.** The Brisbane Spine Clinic can consult with you to confirm if this advice is right for you. Categories: [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/), [Surgery](https://www.brisbanespineclinic.com.au/blog/category/surgery/) [By Brisbane Spine](https://www.brisbanespineclinic.com.au/blog/author/brisbane-spine-clinic/ "View all posts by Brisbane Spine") [September 12, 2022](https://www.brisbanespineclinic.com.au/blog/2022/09/12/ "4:16 pm") #### Author: Brisbane Spine ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/recovering-from-spinal-surgery/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # 7 Running Tips You Need To Know You are here: [Sep62022](https://www.brisbanespineclinic.com.au/blog/2022/09/06/ "3:33 pm") [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2016/07/Untitled-design-2-scaled-e1662441747443.jpg.webp) ## **7 Running Tips You Need To Know** Long-distance running, cross country and marathons have been a popular sport for a very long time. In fact, running for sport dates all the way back to [776 B.C. to the first Olynmic Games](https://www.24life.com/a-brief-history-of-running/) . Fast forward a few thousand years and in Australia alone, [3 million](https://www.athletics.com.au/get-involved-athletics/recreational-running/#:~:text=According%20to%20AusPlay%20data%20from,sport%20and%20physical%20activity%20pursuits.) people run for sport and recreation. Running is fantastic for your health, and is a great choice for people at a range of fitness levels. Consistent running has been shown to lower blood pressure, resting heart rate, cholesterol and body fat percentage – just to name a few of the benefits. However, because it’s so straightforward it is easy to assume you can grab your sneakers, hitting the pavement without any preparation – but without correct technique, running can cause significant wear and tear on your body. Below are important pieces of advice about long-distance running that could prevent many of the common injuries we see at The Brisbane Spine Clinic. These tips should help you last for many more miles! 1. **Landing** The method you use to land on your foot is called a footstrike. There is debate about the best footstrike to use, and various evidence points towards different techniques as having different benefits. You should pay attention to your footstrike and determine the best method of footstriking for your personal preference. One way you could identify your footstrike is by filming yourself as you run, and taking note of which part of your foot hits the ground first. The most important thing you should avoid is [overstriding](https://compedgept.com/blog/running-form-overstride/). This occurs when your foot strikes the ground too far in front of your body. Overstriding leads to increased shock when landing and causes poorer running performance. _Heel striking_ Heel striking refers to a stride where the heel hits the ground first. This method may benefit the calf muscles and feel natural in comparison to other running strikes, however it may increase the risk of [knee injuries](https://pubmed.ncbi.nlm.nih.gov/23748735/). _Forefoot and midfoot striking_ Some runners choose to land on their toes first, which is called a forefoot strike, or with their whole foot, which is called midfoot. The advantage of using a midfoot strike is that the shock can be absorbed more evenly, reducing shock on the knees, hips and lower back vertebrae. Learn more about the different kinds of running strikes [here](https://www.healthline.com/health/heel-strikes-and-your-run#tips). Our advice is to seek a professional opinion if you are unsure which striking method is best for you. According to your individual comfort level, injury risks and strengths, a physiotherapist can give you an assessment and personalised advice. 2. **Natural Arm Swings** It is surprising how many runners we see, that run with rigid backs and shoulders. This habit will result in overstraining of the shoulder girdle muscles and increase tension on its attachment site, the neck, and skull. Over an extended period of time, this may reduce the blood supply to the head and excessive muscle tension that may lead to headaches, neck pain and even hypoxic symptoms. 3. **Breathing** Breathing is essential as it paces you during long-distance runs and is vital to support your stamina and provide your muscles with enough oxygen. It is important to keep your shoulders relaxed as mentioned above. Natural arm swings make your upper body less rigid, this in turn improves breathing, allowing you to pace your running steps with your breaths. 4. **Shoes** Having a pair of good running shoes is very important for a few reasons. They will support your feet, lower limbs as well and low back and minimise strain as you run. A good running shoe also helps to enhance the ability of your foot arch to generate forward propulsion force. When picking the right running shoes, make sure: 1. The heel cup is cushioned and firm so it does not collapse when you squeeze it 2. There is enough padding in the foot arch region on the sole Remember to always firmly tighten your shoelaces to minimise your foot slipping inside running shoes. 5. **Warm up and cool down** It may seem easy to skip the warm-up before your run – after all, you are probably eager to get into it as soon as possible. But both a warm-up and a cool-down are important for injury prevention. A good warm-up increases circulation raises your heart rate and supports your muscles to get enough oxygen. Warm-up activities may include activities performed at a lower intensity. These might include: jogging at a slower pace, shoulder swings or marching. This prepares your body for the demanding metabolic activity of running. Stretches and gentle movement improve mobility and stretch out tendons and ligaments, reducing the risk of injury such as an ankle sprain. Try to warm up for at least 10 minutes. Some stretches that we suggest are: - Side lunges - Arm swings - Bent knee leg swings - Hamstring stretches (these can be performed lying down or standing up) - Calf stretches (stand near a wall with one foot in front of the other, front knee slightly bent At the end of your run, you can incorporate a cool down by slowing your pace for the end of your run and repeating the stretches above before you finish up. 6. **Pace yourself** Running feels great. You might be energised, or determined to improve quickly and beat your goals. These are fantastic – but if you push yourself too hard and run too fast too early, you can risk overexertion, pain, and even injury. As you build up and can run faster and further, make sure that you don’t push your body too hard in one run. Additionally, schedule rest days in between your runs to support your cardiovascular system and muscles to adapt to the increased demands placed on them. 7. **Remember to do other exercises.** We understand – running can be addictive. Many runners are disinterested in any other form of exercise. However, don’t overlook other strengthening and training exercises that are not cardio-focused, such as core work and muscle strengthening. If you’re looking to maximise your running performance there are [strength training exercises](https://www.active.com/running/articles/strength-training-exercises-for-runners) available which are tailored for runners, such as squats, pistol squats, heel raises and lunges. Pilates may also have a range of benefits for runners. The controlled movements involved in pilates exercises can support breathing control, improve core strength and support an increased range of motion and flexibility. These types of exercises are important for every runner to do alongside their daily run.  Many common running injuries can be connected back to a [weakened core.](https://runningmagazine.ca/sections/training/the-importance-of-core-strength-for-runners/) **The Brisbane Spine Clinic** If you’d like to come in for an assessment to ensure that you are taking the right steps to prevent injury from long-term wear and tear, or if you’d like assistance with injury rehabilitation, contact us at The Brisbane Spine Clinic. Our friendly team of knowledgeable chiropractors and physiotherapists can provide you with advice and exercise programs aimed at helping you excel and reduce your risk of injury. [Book now](https://www.brisbanespineclinic.com.au/booking/?gclid=CjwKCAjw6MKXBhA5EiwANWLODDwnGeNjs6zt1Ov3Prw65YYgimLYkrK6uHD7zcWJuI7oJiZjORd5KxoCrYoQAvD_BwE) at one of our convenient locations. Category: [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [By Leo Hyun](https://www.brisbanespineclinic.com.au/blog/author/leo-hyun/ "View all posts by Leo Hyun") [September 6, 2022](https://www.brisbanespineclinic.com.au/blog/2022/09/06/ "3:33 pm") #### Author: Leo Hyun Mr Sang Bin (Leo) Hyun is a leading physiotherapist at The Brisbane Spine Clinic with a subspecialty interest in spinal related conditions and sporting injuries – prehabilitation and rehabilitation. Leo has extensive experience treating patients with whiplash injuries and related chronic neck and shoulder pain. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/running-tips/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Home](https://www.brisbanespineclinic.com.au/) - [Our Difference](https://www.brisbanespineclinic.com.au/about-us/) - [Care pathways](https://www.brisbanespineclinic.com.au/about-us/care-pathway/) - [Spinal Consultants](https://www.brisbanespineclinic.com.au/blog/4-ways-your-physio-can-care-for-you-during-pregnancy/#) - [Justin Lin](https://www.brisbanespineclinic.com.au/about-us/justin-lin/) - [Leo Hyun](https://www.brisbanespineclinic.com.au/about-us/leo-hyun/) - [Kelvin Choi](https://www.brisbanespineclinic.com.au/about-us/kelvin-choi/) - [Johnson Huang](https://www.brisbanespineclinic.com.au/about-us/johnson-huang/) - [Marco Lin](https://www.brisbanespineclinic.com.au/about-us/marco-lin/) - [Matthew Choi](https://www.brisbanespineclinic.com.au/about-us/matthew-choi/) - [Michael Pham](https://www.brisbanespineclinic.com.au/about-us/michael-pham/) - [Raymond Sidhu](https://www.brisbanespineclinic.com.au/about-us/raymond-sidhu/) - [Yuji Chen](https://www.brisbanespineclinic.com.au/about-us/yuji-chen/) - [Raymond Lin](https://www.brisbanespineclinic.com.au/about-us/raymond-lin/) - [Sean Chiang](https://www.brisbanespineclinic.com.au/about-us/sean-chiang/) - [Careers](https://www.brisbanespineclinic.com.au/about-us/careers/) - [Joint Effort Approach](https://www.brisbanespineclinic.com.au/about-us/joint-effort-approach/) - [Services](https://www.brisbanespineclinic.com.au/services/) - [Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/) - [Rehabilitation](https://www.brisbanespineclinic.com.au/services/physiotherapy/rehabilitation/) - [Sports Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/sports-physiotherapy/) - [Vestibular Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/vestibular-physiotherapy/) - [Women’s Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/womens-physiotherapy/) - [Physio for Back Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-back-pain/) - [Physio for Knee Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-knee-pain/) - [Physio for Plantar Fasciitis](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-plantar-fasciitis/) - [Physio for Tennis Elbow](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-tennis-elbow/) - [Physio for Wrist Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-wrist-pain/) - [Chiropractic](https://www.brisbanespineclinic.com.au/services/chiropractic/) - [NDIS Physiotherapy Services](https://www.brisbanespineclinic.com.au/services/ndis-physiotherapy/) - [Second Opinion Spinal Surgery](https://www.brisbanespineclinic.com.au/services/second-opinion-to-spinal-surgery/) - [Spine Special Consult](https://www.brisbanespineclinic.com.au/services/spine-special-consult/) - [Dry Needling](https://www.brisbanespineclinic.com.au/services/dry-needling/) - [Headache and Migraine Treatment](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Conditions](https://www.brisbanespineclinic.com.au/conditions/) - [Fibromyalgia](https://www.brisbanespineclinic.com.au/conditions/fibromyalgia/) - [Failed Back Surgery Syndrome](https://www.brisbanespineclinic.com.au/conditions/failed-back-surgery-syndrome/) - [Headaches and Migraines](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Scoliosis](https://www.brisbanespineclinic.com.au/conditions/scoliosis/) - [Disc Bulge](https://www.brisbanespineclinic.com.au/conditions/disc-bulge/) - [Lower Back Pain](https://www.brisbanespineclinic.com.au/conditions/lower-back-pain/) - [Acute & Chronic Neck Pain](https://www.brisbanespineclinic.com.au/conditions/neck-pain/) - [Sacroiliac Joint Pain](https://www.brisbanespineclinic.com.au/conditions/sacroiliac-joint-pain/) - [Whiplash](https://www.brisbanespineclinic.com.au/conditions/whiplash/) - [Thoracic Outlet Syndrome](https://www.brisbanespineclinic.com.au/conditions/thoracic-outlet-syndrome/) - [Sciatica](https://www.brisbanespineclinic.com.au/conditions/sciatica/) - [Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) # Why you should you get physiotherapy before and after pregnancy You are here: [Jun32022](https://www.brisbanespineclinic.com.au/blog/2022/06/03/ "10:54 am") [Pregnancy](https://www.brisbanespineclinic.com.au/blog/category/pregnancy/) [Women's Health](https://www.brisbanespineclinic.com.au/blog/category/womens-health/)![]() In this article # **Why you should you get physiotherapy before and after pregnancy** It’s probably no surprise to anyone who’s been pregnant (or just spent time with someone else who is) that growing a human is an incredibly physically demanding time for a mum-to-be. In fact, studies now show that pregnancy ranks alongside ultramarathon running and the Tour de France as an endurance event. [Recent research](https://www.abc.net.au/news/health/2019-06-06/pregnancy-tour-de-france-human-endurance-limits/11178852) into the limits of human endurance has revealed that ‘pregnancy is the longest duration, highest energy expenditure thing that humans can do.’ You wouldn’t undertake an ultramarathon without expecting some support from a physiotherapist – so why would you go through a pregnancy without one? For too long, the experiences of women have been minimised. The physical toll of pregnancy is often ignored, and women have not felt educated and empowered to take the right steps to support their health through the massive task of growing another human being. Thankfully, that is changing. Women’s health physiotherapists are trained to support women before, during and after pregnancy, and more women are knowledgeable about their needs than ever before. While pregnancy is often a wonderful, exciting and powerful experience for a woman, the physical toll it places on your body can be significant without careful management. There are several reasons why your posture and joints need additional support during pregnancy: - Pregnancy puts pressure on your posture as your body adapts to accommodate for your baby. - Changes in the loading and alignment of your spine and your weight bearing joints often cause the back pain, pelvic girdle pain and headaches many women experience in pregnancy. - The hormone relaxin causes ligaments to relax and loosen during pregnancy which can also contribute to joint paint and even injury. There are many ways a physiotherapist can help you manage pregnancy and the significant toll it takes on your body. We’ve listed four below – as well as some tips on when you should speak to your doctor or healthcare provider. ### **1\. Headache relief** Headaches are one of the most common conditions encountered during pregnancy. They can occur at any time [during your pregnancy](http://americanpregnancy.org/pregnancy-health/headaches-and-pregnancy/), although they tend to be more common during the first and third trimesters. During your first trimester, your body experiences a surge in hormones and blood volume as it gears up to create the circulatory system of _another whole person (Did we mention that women are incredible?)_. Both these changes can prompt more frequent headaches. Headaches during pregnancy can be made worse by: - Stress - Lack of sleep - Poor posture - Low blood sugar - Dehydration - Depression and anxiety - Coffee withdrawal - Changes in your vision - Weight gain If headaches are related to muscle tension or posture, a spinal consultant or physiotherapist may be able to help you. Manual therapy on your upper neck joints from your physiotherapist can quickly reduce pain and alleviate headaches. A physiotherapy session may include a series of neck and shoulder massages, mobilisation, gentle manipulation and simple exercises you can practice in your own home. It’s important to note that frequent headaches during your third trimester could be a symptom of [pre-eclampsia](https://www.betterhealth.vic.gov.au/health/healthyliving/pregnancy-pre-eclampsia),  a condition brought about by high blood pressure during pregnancy. Pre-eclampsia is a serious condition, so you should contact your healthcare provider immediately if you believe you may be at risk. ### **2\. Relieving pelvic girdle pain** Do you remember how we mentioned that a hormone called relaxin can quite literally loosen your ligaments and joints? It is a hormone released by the placenta and ovaries to relax the ligaments in the pelvis. This prepares it for childbirth. However in the months leading up to birth, this hormone can affect your pelvis and lead to an uncomfortable symptom called pelvic girdle pain. [Pelvic girdle pain](https://www.health.gov.au/resources/pregnancy-care-guidelines/part-i-common-conditions-during-pregnancy/pelvic-girdle-pain#:~:text=Pelvic%20girdle%20pain%20has%20been,the%20upper%20thighs%20and%20perineum.) is an a persistent pain which is experienced in the front and back of the pelvis. Its severity can range from mild to severe and it can be debilitating for some women who experience it. It often feels like an ache. Approximately [20% of women experience pelvic girdle pain during pregnancy](https://link.springer.com/article/10.1007/s00586-008-0602-4), and the [incidence is higher](https://www.health.gov.au/resources/pregnancy-care-guidelines/part-i-common-conditions-during-pregnancy/pelvic-girdle-pain) later in pregnancy. Relaxin can also cause other ligaments to relax, affecting the support and stability of weight bearing joints and causing back and knee pain. [Evidence shows](https://www.health.gov.au/resources/pregnancy-care-guidelines/part-i-common-conditions-during-pregnancy/pelvic-girdle-pain#:~:text=Pelvic%20girdle%20pain%20has%20been,the%20upper%20thighs%20and%20perineum.) that exercising, seeing a physiotherapist and receiving pre-natal care not only reduces pelvic girdle pain but also improves functional outcomes. There’s a range of treatments available for pelvic girdle pain, including specialised clothing to help support your pelvis during pregnancy. If you’re experiencing pelvic girdle pain, it’s important to know that help is available. ### **3\. Postural support** When you’re growing a baby, it changes the entire weight distribution in your body. As Bub grows and expands, he or she takes up more of your precious internal real estate, moving your inner organs into places they don’t usually sit. Pregnancy can also throw your posture out of line, as your back curves more than usual to try and balance out the load of a heavy uterus. Seeing a physiotherapist can: – help you realign your posture, which in turn can help reduce back pain. – equip you with tools such as braces or tape to improve your posture – teach you exercises to improve and maintain healthy posture A physiotherapist or spinal specialist can not only provide some immediate relief, but they’re also trained to help your body get aligned and stay aligned – before, during and after pregnancy. ### **4\. Preparing for Birth and Recovery** Not only can a physiotherapist help you during your pregnancy, but they can help you prepare for birth (and with post-natal care after). With their knowledge and experience, a physiotherapist can help you learn how to push correctly during childbirth to reduce your risk of post-natal pelvic issues. They can also support you to recover from birthing injuries such as: – [perineal tears](https://www.brisbanespineclinic.com.au/perineal-tears/) – a [caesarean delivery](https://www.brisbanespineclinic.com.au/life-after-a-c-section-postnatal-abdominal-training/) – [separated abdominals](https://www.brisbanespineclinic.com.au/fast-facts-abdominal-separation/). Finally, a physiotherapist can also advise you on protecting and strengthening your back to prepare for all your post-natal bending – such as all that late-night lifting of your new little bundle out of their cot. In fact, the [APS](https://australian.physio/media/apa-calls-physiotherapists-be-included-care-teams-pregnant-women-australia) is even calling for phsyiotherapits to be included in women’s obstetric teams after guidelines have recommended that they be included in the UK – this is because of their potential to improve birth outcomes and provide exceptional clinical support. **How The Brisbane Spine Clinic Can Help** If you’re expecting a new arrival (or are just in the planning stages) it’s important to consult trained professionals for treatment, such as the spinal consultants at our Eight Mile Plains and North Lakes clinics. Our team can teach you techniques to help you get your body ready for the toughest test it’s ever likely to face and support recovery afterwards. Contact the caring, friendly and knowledgeable team at The Brisbane Spine clinic to book an appointment today. Please call 07 3841 3070 or [book an appointment](https://www.brisbanespineclinic.com.au/booking/) online. **Disclaimer** _All information is general in nature_ Categories: [Pregnancy](https://www.brisbanespineclinic.com.au/blog/category/pregnancy/), [Women's Health](https://www.brisbanespineclinic.com.au/blog/category/womens-health/) [By Brisbane Spine](https://www.brisbanespineclinic.com.au/blog/author/brisbane-spine-clinic/ "View all posts by Brisbane Spine") [June 3, 2022](https://www.brisbanespineclinic.com.au/blog/2022/06/03/ "10:54 am") #### Author: Brisbane Spine ### Related posts [![physiotherapy and pregnancy]()](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [![Exercise After a C-Section]()](https://www.brisbanespineclinic.com.au/blog/exercise-after-a-c-section/) [Exercise After a C-Section: Postnatal Abdominal Training](https://www.brisbanespineclinic.com.au/blog/exercise-after-a-c-section/) April 3, 2023 [![abdominal separation]()](https://www.brisbanespineclinic.com.au/blog/abdominal-separation-everything-you-need-to-know/) [Abdominal Separation: Everything you need to know](https://www.brisbanespineclinic.com.au/blog/abdominal-separation-everything-you-need-to-know/) January 27, 2023 [![]()](https://www.brisbanespineclinic.com.au/blog/exercise-and-physiotherapy-after-a-hysterectomy/) [Exercise and physiotherapy after a hysterectomy](https://www.brisbanespineclinic.com.au/blog/exercise-and-physiotherapy-after-a-hysterectomy/) November 9, 2022 [![]()](https://www.brisbanespineclinic.com.au/blog/back-pain-and-pregnancy/) [Back Pain and Pregnancy: Causes and Relief](https://www.brisbanespineclinic.com.au/blog/back-pain-and-pregnancy/) March 10, 2021 [![Osteitis Pubis]()](https://www.brisbanespineclinic.com.au/blog/overcoming-osteitis-pubis/) [Overcoming osteitis pubis – our guide to getting over groin strain](https://www.brisbanespineclinic.com.au/blog/overcoming-osteitis-pubis/) August 27, 2019 [Go to Top](https://www.brisbanespineclinic.com.au/blog/4-ways-your-physio-can-care-for-you-during-pregnancy/#) ## Injury Rehabilitation Phases [Skip to content](https://www.brisbanespineclinic.com.au/blog/three-phases-injury-rehabilitation/#content) - [Second Opinion to Spinal Surgery](https://www.brisbanespineclinic.com.au/spinal-conditions/second-opinion-to-spinal-surgery/) - [Treatment for Athletes & Bodybuilders](https://www.brisbanespineclinic.com.au/spinal-services/brisbane-sports-physio/) - [Second Opinion to Spinal Surgery](https://www.brisbanespineclinic.com.au/spinal-conditions/second-opinion-to-spinal-surgery/) - [Treatment for Athletes & Bodybuilders](https://www.brisbanespineclinic.com.au/spinal-services/brisbane-sports-physio/) Search: [Search](https://www.brisbanespineclinic.com.au/blog/three-phases-injury-rehabilitation/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Search: [Search](https://www.brisbanespineclinic.com.au/blog/three-phases-injury-rehabilitation/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") [Menu](https://www.brisbanespineclinic.com.au/blog/three-phases-injury-rehabilitation/#) [Menu](https://www.brisbanespineclinic.com.au/blog/three-phases-injury-rehabilitation/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/07/retina-logo.png.webp)](https://www.brisbanespineclinic.com.au/) - [Home](https://www.brisbanespineclinic.com.au/) - [Our Difference](https://www.brisbanespineclinic.com.au/about-us/) - [Care pathways](https://www.brisbanespineclinic.com.au/about-us/care-pathway/) - [Spinal Consultants](https://www.brisbanespineclinic.com.au/blog/three-phases-injury-rehabilitation/#) - [Justin Lin](https://www.brisbanespineclinic.com.au/about-us/justin-lin/) - [Leo Hyun](https://www.brisbanespineclinic.com.au/about-us/leo-hyun/) - [Kelvin Choi](https://www.brisbanespineclinic.com.au/about-us/kelvin-choi/) - [Johnson Huang](https://www.brisbanespineclinic.com.au/about-us/johnson-huang/) - [Marco Lin](https://www.brisbanespineclinic.com.au/about-us/marco-lin/) - [Matthew Choi](https://www.brisbanespineclinic.com.au/about-us/matthew-choi/) - [Michael Pham](https://www.brisbanespineclinic.com.au/about-us/michael-pham/) - [Raymond Sidhu](https://www.brisbanespineclinic.com.au/about-us/raymond-sidhu/) - [Yuji Chen](https://www.brisbanespineclinic.com.au/about-us/yuji-chen/) - [Raymond Lin](https://www.brisbanespineclinic.com.au/about-us/raymond-lin/) - [Sean Chiang](https://www.brisbanespineclinic.com.au/about-us/sean-chiang/) - [Careers](https://www.brisbanespineclinic.com.au/about-us/careers/) - [Joint Effort Approach](https://www.brisbanespineclinic.com.au/about-us/joint-effort-approach/) - [Services](https://www.brisbanespineclinic.com.au/services/) - [Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/) - [Rehabilitation](https://www.brisbanespineclinic.com.au/services/physiotherapy/rehabilitation/) - [Sports Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/sports-physiotherapy/) - [Vestibular Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/vestibular-physiotherapy/) - [Women’s Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/womens-physiotherapy/) - [Physio for Back Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-back-pain/) - [Physio for Knee Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-knee-pain/) - [Physio for Plantar Fasciitis](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-plantar-fasciitis/) - [Physio for Tennis Elbow](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-tennis-elbow/) - [Physio for Wrist Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-wrist-pain/) - [Chiropractic](https://www.brisbanespineclinic.com.au/services/chiropractic/) - [NDIS Physiotherapy Services](https://www.brisbanespineclinic.com.au/services/ndis-physiotherapy/) - [Second Opinion Spinal Surgery](https://www.brisbanespineclinic.com.au/services/second-opinion-to-spinal-surgery/) - [Spine Special Consult](https://www.brisbanespineclinic.com.au/services/spine-special-consult/) - [Dry Needling](https://www.brisbanespineclinic.com.au/services/dry-needling/) - [Headache and Migraine Treatment](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Conditions](https://www.brisbanespineclinic.com.au/conditions/) - [Fibromyalgia](https://www.brisbanespineclinic.com.au/conditions/fibromyalgia/) - [Failed Back Surgery Syndrome](https://www.brisbanespineclinic.com.au/conditions/failed-back-surgery-syndrome/) - [Headaches and Migraines](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Scoliosis](https://www.brisbanespineclinic.com.au/conditions/scoliosis/) - [Disc Bulge](https://www.brisbanespineclinic.com.au/conditions/disc-bulge/) - [Lower Back Pain](https://www.brisbanespineclinic.com.au/conditions/lower-back-pain/) - [Acute & Chronic Neck Pain](https://www.brisbanespineclinic.com.au/conditions/neck-pain/) - [Sacroiliac Joint Pain](https://www.brisbanespineclinic.com.au/conditions/sacroiliac-joint-pain/) - [Whiplash](https://www.brisbanespineclinic.com.au/conditions/whiplash/) - [Thoracic Outlet Syndrome](https://www.brisbanespineclinic.com.au/conditions/thoracic-outlet-syndrome/) - [Sciatica](https://www.brisbanespineclinic.com.au/conditions/sciatica/) - [Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Injury Rehabilitation: The Three Phases Explained You are here: [Apr282021](https://www.brisbanespineclinic.com.au/blog/2021/04/28/ "12:55 pm") [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/04/Muscle-Knots-and-Stiffness-2.jpg.webp) In this article ## Injury Rehabilitation: The Three Phases Explained Injuries can knock you sideways. There you are, going about your day when life suddenly changes. You trip over a tree root and twist your ankle, you get knocked sideways on the footie field and hear your knee go ‘pop’, you pull your hamstring while running and have to limp all the way home. It’s happened. You can’t rewind, you can only go forward. So what does your rehabilitation look like? What should you expect? ## Recovering from a soft tissue injury Recovering from an injury is a complex process. Soft tissue injuries are very common – most of us will experience one at some point. A soft tissue injury usually involves a sprain, strain, impact or overuse resulting in pain, swelling, bruising and loss of function to the area of the body. Common soft tissue injuries include sprained ankles, ACL / meniscus tear in the knee, tendonitis and bruising. Recovering from any injury takes time, patience and perseverance. The duration of the healing process depends on the injury. Some injuries are more severe than others and some parts of the body are faster to heal than others. Of course, everyone is different too, so exactly how long it will take you to feel 100% again depends on a range of factors such as your age, medical history and overall heath and fitness. Rehabilitation means restoring optimal form and function. Form relates to your anatomy – getting everything back to its normal position or shape. Function relates to your physiology, getting everything working properly again. Whatever the injury, the rehabilitation process includes [three phases of recovery](https://theprehabguys.com/tissue-healing-timelines/). ### Phase 1: Protection Phase The protection phase refers to the first few days after the injury. It’s only just happened. You’re still in pain and may have noticeable swelling and bruising in the affected area. You’re likely to be offloading the area simply because it hurts too much to put weight on it. It may even be strapped or immobilised in a walking boot. Your doctors may request an ultrasound or an MRI scan of the injury site to guide treatment decisions. The protection phase – the first phase of recovery – can last from two to four days, depending on the severity of the injury. This is the ‘rest and protect’ phase of recovery. This stage includes swelling and possible bleeding around the affected area. Your body’s aim here is to protect your injury from further damage by limiting movement and recruiting supporting tissues to ease further pressure. Your initial treatment will depend on your injury. Traditionally, soft tissue injuries and even breaks would be treated with the [RICER](https://sma.org.au/resources-advice/injury-fact-sheets/soft-tissue-injuries/) protocol: Rest, Ice, Compression, Elevation and Referral. The [METH Method](https://www.verywellhealth.com/why-you-shouldnt-do-rice-for-sprains-4144771) is now preferred and includes Movement, Elevation, Traction and Heat. This method aims to work with your body’s natural healing mechanisms – allowing inflammation to increase because this helps to break down and remove damaged tissue and debris from the injured area. Gentle movement, rather than complete rest, improves blood flow and stimulates tissue healing. If you had sustained a bad ankle sprain, the protection phase may involve using a compression bandage or a crutch for a few days and avoiding activities that increase pain or swelling. If you’ve had a knee injury, the initial protection phase may involve strapping the knee and getting a scan to better understand the extent of the injury. ### Phase 2: Repair Phase The next phase of recovery is the repair phase. This happens after the swelling or bleeding has subsided and typically lasts up to six weeks post-injury. In this phase, your body is laying down new scar tissue. This reduces the need for you to protect your injury so much as the new scar tissue matures and strengthens. At this stage, treatment is still needed for inflammation and swelling. The METH Method may still apply here, depending on the injury type. Now, though, we can begin more active treatment, including [starting physiotherapy](https://www.bettersafercare.vic.gov.au/sites/default/files/2019-07/Soft%20tissue%20injuries.pdf) using exercises appropriate to your injury. If you’ve had a muscle injury, you might now start exercising with light weights to stabilise the area and slowly increase your function. If you’ve had a lower limb injury, you might now start putting more weight on it, carefully managing the loading to promote recovery without triggering further injury. We also encourage you to keep exercising the rest of your body. It’s important to maintain your overall strength, conditioning and cardiovascular fitness. Your physiotherapist can advise you on suitable ways to exercise while nurturing your injured area. ### Phase 3: Remodelling Phase The next stage is the remodelling phase. This commonly lasts between six weeks and three months post-injury. In this phase, your body starts to teach the scar tissue to behave like the tissue it has replaced. It produces new additional tissue to help strengthen and support the healed scar tissue so you can keep up with the demands of your normal physical activity. Your physiotherapist will gradually increase the intensity of your [strengthening exercises](https://www.betterhealth.vic.gov.au/health/ConditionsAndTreatments/sprains-and-strains), aiming to get you back to a pre-injury level of physical activity, prevent long-term impairment and prevent re-injury. Exercises will focus on improving your: - Range of motion - Strength - Balance - Flexibility - Joint stability. Exercises will obviously depend on the location and severity of your injury. Your progress will depend on how regularly you do them. Retraining your body requires commitment and perseverance – but it pays off. ### Ongoing Repair and Remodelling While not commonly included, there is a final stage of the healing process which involves the strengthening of scar tissue to prevent reinjury. This usually begins three months after injury and can last months to years, depending on the severity of the injury. In this phase, your body is focused on strengthening scar tissue and improving its quality to prevent reinjury. Physiotherapy may still be a treatment modality at this stage but its nature may become more tailored to your particular goals. Maybe you want to be able to walk your dog each day – or maybe you want to get back into footie training, swimming or triathlon. Your physiotherapist will talk to you about your lifestyle and goals then tailor your exercise program to help you achieve the condition you need. It’s still important to follow your physio’s advice closely. Don’t push yourself beyond your advised exercise program, no matter how impatient you are to return to the playing field. Though you’ve made great progress, you’re still highly [vulnerable to a repeat injury](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5609374/). It’s still important that you pace yourself and rest regularly as you continue to rebuild your strength. When the time is right, your physiotherapist will tell you that you can return to your usual level of activity, including your chosen sport. Your physiotherapy sessions may become less frequent but are still useful in identifying any early signs of overuse injuries and maintaining your strength and condition. ## How The Brisbane Spine Clinic can help At The Brisbane Spine Clinic, we can help you through the stages of injury rehabilitation so you can get back to doing what you love to do. We will work with you to introduce a physiotherapy plan which encompasses specific exercises suited to your lifestyle or chosen sports. We’ll also introduce other treatment modalities focused on your injury and recovery needs. [Book an appointment](https://www.brisbanespineclinic.com.au/booking/) today. Categories: [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/), [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/) [By Kevin Kang](https://www.brisbanespineclinic.com.au/blog/author/kevin-kang/ "View all posts by Kevin Kang") [April 28, 2021](https://www.brisbanespineclinic.com.au/blog/2021/04/28/ "12:55 pm") #### Author: Kevin Kang Mr Gun (Kevin) Kang is a physiotherapist with a special interest in chronic lower back pain and sporting injuries. Through his clinical experience, Kevin understands the complex nature of pain and that no two patients are the same. He believes that a tailored physiotherapy assessment is crucial in truly understanding each patient’s journey to identify and treat the underlying causes of the problem – not just the presenting symptoms. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/three-phases-injury-rehabilitation/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Thank-You You are here: ![Disc Bulge common questions](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/11/Screen-Shot-2017-11-18-at-2.03.13-pm.png.webp) Thanks for contacting us, If you need to call us please call us on [(07) 3841 3070](tel:38413070) or in the meantime, you can read our [blog posts here](https://www.brisbanespineclinic.com.au/blog/) Category: [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Brisbane Spine](https://www.brisbanespineclinic.com.au/blog/author/brisbane-spine-clinic/ "View all posts by Brisbane Spine") [February 13, 2019](https://www.brisbanespineclinic.com.au/blog/2019/02/13/ "3:13 pm") #### Author: Brisbane Spine ### Related posts [![Workplace Injury Prevention](https://www.brisbanespineclinic.com.au/wp-content/uploads/2020/07/tradie-injuries-220x160.png)](https://www.brisbanespineclinic.com.au/blog/workplace-injury-prevention-tips/) [A Physiotherapist’s Top Workplace Injury Prevention Tips](https://www.brisbanespineclinic.com.au/blog/workplace-injury-prevention-tips/) February 14, 2023 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/) [Middle Back Pain: Is It Your Posture?](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/) July 30, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/) [8 Things You Need To Know About Sciatica](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/) July 20, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/) [Osteoarthritis: Your Treatment Options Explained](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/) June 30, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) [10 Ways to Prevent Neck Pain](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) June 25, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/) [Everything You Need to Know About Fibromyalgia](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/) June 15, 2021 [Go to Top](https://www.brisbanespineclinic.com.au/blog/thank-you/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Home](https://www.brisbanespineclinic.com.au/) - [Our Difference](https://www.brisbanespineclinic.com.au/about-us/) - [Care pathways](https://www.brisbanespineclinic.com.au/about-us/care-pathway/) - [Spinal Consultants](https://www.brisbanespineclinic.com.au/blog/the-m-word/#) - [Justin Lin](https://www.brisbanespineclinic.com.au/about-us/justin-lin/) - [Leo Hyun](https://www.brisbanespineclinic.com.au/about-us/leo-hyun/) - [Kelvin Choi](https://www.brisbanespineclinic.com.au/about-us/kelvin-choi/) - [Johnson Huang](https://www.brisbanespineclinic.com.au/about-us/johnson-huang/) - [Marco Lin](https://www.brisbanespineclinic.com.au/about-us/marco-lin/) - [Matthew Choi](https://www.brisbanespineclinic.com.au/about-us/matthew-choi/) - [Michael Pham](https://www.brisbanespineclinic.com.au/about-us/michael-pham/) - [Raymond Sidhu](https://www.brisbanespineclinic.com.au/about-us/raymond-sidhu/) - [Yuji Chen](https://www.brisbanespineclinic.com.au/about-us/yuji-chen/) - [Raymond Lin](https://www.brisbanespineclinic.com.au/about-us/raymond-lin/) - [Sean Chiang](https://www.brisbanespineclinic.com.au/about-us/sean-chiang/) - [Careers](https://www.brisbanespineclinic.com.au/about-us/careers/) - [Joint Effort Approach](https://www.brisbanespineclinic.com.au/about-us/joint-effort-approach/) - [Services](https://www.brisbanespineclinic.com.au/services/) - [Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/) - [Rehabilitation](https://www.brisbanespineclinic.com.au/services/physiotherapy/rehabilitation/) - [Sports Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/sports-physiotherapy/) - [Vestibular Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/vestibular-physiotherapy/) - [Women’s Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/womens-physiotherapy/) - [Physio for Back Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-back-pain/) - [Physio for Knee Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-knee-pain/) - [Physio for Plantar Fasciitis](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-plantar-fasciitis/) - [Physio for Tennis Elbow](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-tennis-elbow/) - [Physio for Wrist Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-wrist-pain/) - [Chiropractic](https://www.brisbanespineclinic.com.au/services/chiropractic/) - [NDIS Physiotherapy Services](https://www.brisbanespineclinic.com.au/services/ndis-physiotherapy/) - [Second Opinion Spinal Surgery](https://www.brisbanespineclinic.com.au/services/second-opinion-to-spinal-surgery/) - [Spine Special Consult](https://www.brisbanespineclinic.com.au/services/spine-special-consult/) - [Dry Needling](https://www.brisbanespineclinic.com.au/services/dry-needling/) - [Headache and Migraine Treatment](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Conditions](https://www.brisbanespineclinic.com.au/conditions/) - 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[News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # The “M” Word You are here: [May282018](https://www.brisbanespineclinic.com.au/blog/2018/05/28/ "4:14 pm") [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/)![Two 50-year old women washing up](https://www.brisbanespineclinic.com.au/wp-content/uploads/2018/05/Menopause.jpg.webp) In this article M = Menopause. The end of a woman’s reproductive years and the start of a new phase of life. Whilst that’s a constant, each woman’s menopausal transition is unique, bringing with it a range of symptoms due to the bodies hormonal changes. For some women, these symptoms can include hot flushes, headaches, mood changes and insomnia. All the symptoms that exhibit the reduction of Estrogen in the female body. Did you know that physiotherapy can help ease some of the symptoms of menopause? In this blog article, the team at Brisbane Spine Clinic explain the physiotherapy treatment options available to you. ### Diagnosing Menopause Diagnosis of menopause typical ages during which it occurs – the 40s and 50s – though, of course, exceptions exist. Menopause is often a gradual-onset condition, meaning that it’s a little easier to identify as its happening. Menopause is preceded by the perimenopause – the period during which the final decline of Estrogen and regular biological function occurs. This tends to span years and is the first sign of symptoms, some of which may include: - Poor sleep quality - Hot flushes - Irregular periods - Tenderness in primary and secondary sexual tissues - Fatigue and loss of energy - Non-specific joint and muscle ache - Mood swings and unexplained mood problems - Discomfort during sex and loss of sex drive - Incontinence and reduced control over the bladder - Weight gain - Reduced bone density and increased injury risk - Exaggerated or prolonged pre-menstrual stress/tension These are relatively common and unproblematic symptoms – they may be uncomfortable and unpleasant, but they are normal side-effects and shouldn’t raise too much alarm. A good time to have the conversation with your physician to receive some support. ### Treatment Options for Menopause – Physiotherapy You might not think it, but menopause symptoms are a great time to commit to exercise and physiotherapy. The menopause may expose you to a number of health problems that can be counteracted with lifestyle and proper healthcare. #### Weight and Bones Weight management is the first place to start – it can negatively affect your confidence and overall health. Physiotherapy treatment can include a mixture of joint health and exercise to combat obesity and to help keep you in shape. Physiotherapy and exercise programming can also provide a healthy, natural alternative to medications for dealing with osteoporosis – a real problem when bone density starts decreasing. Menopause and the loss of Estrogen weaken the bones, whereas carefully-planned and guided resistance training can improve bone density and reduce the risk of fractures. Weight and bone density are key factors in your long-term health – falls and fractures are common problems for post-menopausal women, while obesity is a catch-all health risk. Simply reducing the risk of these two problems is likely to mean a far better life in the short- and long-term. #### Combatting Aches and Pains During menopause, you’re likely to experience a variety of aches and pains associated with the changes to your hormones and, consequently, your muscles and joints. Our women’s health physiotherapy can help you catch these problems early and treating them with effective rehabilitation and pain-relief physiotherapy may help to stop these problems before they start. ### Final Thoughts Menopause is an uncomfortable time of transition – you’re going to experience significant differences within your body. You’re not at the mercy of these changes and taking an active role in your own health and wellbeing is going to drastically improve your quality of life now and into the foreseeable future. Physiotherapy isn’t just about fixing injuries – it’s about providing the best quality of life possible through quality healthcare. If you’re expecting the change or you’re already there, it’s not too late to get in touch. We’ve got extensive experience with women’s physiotherapy and our guidance can keep you healthier and happier through these challenging times. We’d love to hear from you and discuss the best way to improve your wellbeing! _**Please note, this blog is general in nature and we do recommend talking to your general practitioner who may then refer to you one of our physiotherapists here at The Brisbane Spine Clinic.**_ Category: [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Jiaming (Caroline) Sui](https://www.brisbanespineclinic.com.au/blog/author/caroline/ "View all posts by Jiaming (Caroline) Sui") [May 28, 2018](https://www.brisbanespineclinic.com.au/blog/2018/05/28/ "4:14 pm") #### Author: Jiaming (Caroline) Sui Ms Jiaming (Caroline) Sui is a musculoskeletal physiotherapist with a particular interest in women’s health conditions. Devoting her career to physiotherapy, Caroline obtained: \- Bachelor’s degree in the field of musculoskeletal physiotherapy. \- A Certificate in Dry Needling (Advanced Lower Limb). \- Certificate in Sports Physiotherapy.Her industry experience has seen her work in private practice and allied health systems including rehabilitation centres, hydrotherapy pools, and surgical wards. She has treated a whole range of patients with varied health conditions such as those suffering from chronic pain, athletes, people requiring general physiotherapy to pre and post-natal women. ### Related posts [![Workplace Injury Prevention](https://www.brisbanespineclinic.com.au/wp-content/uploads/2020/07/tradie-injuries-220x160.png)](https://www.brisbanespineclinic.com.au/blog/workplace-injury-prevention-tips/) [A Physiotherapist’s Top Workplace Injury Prevention Tips](https://www.brisbanespineclinic.com.au/blog/workplace-injury-prevention-tips/) February 14, 2023 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/) [Middle Back Pain: Is It Your Posture?](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/) July 30, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/) [8 Things You Need To Know About Sciatica](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/) July 20, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/) [Osteoarthritis: Your Treatment Options Explained](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/) June 30, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) [10 Ways to Prevent Neck Pain](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) June 25, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/) [Everything You Need to Know About Fibromyalgia](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/) June 15, 2021 [Go to Top](https://www.brisbanespineclinic.com.au/blog/the-m-word/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Pain “Down There” – You’re Not Alone You are here: [May282018](https://www.brisbanespineclinic.com.au/blog/2018/05/28/ "3:33 pm") [Women's Health](https://www.brisbanespineclinic.com.au/blog/category/womens-health/)![Lady in pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2018/05/Pelvic-Pain.png.webp) In this article Ever experienced pain “down there” and wondered what is causing your pain? For some, the cause might not even be your primary focus, rather the treatment so you can get back to living a healthy, pain-free life. We get it! Pelvic pain extends from the belly button to the lower abdomen and includes pain in the bowel, bladder, womb (uterus) or ovaries. Pelvic pain affects both men and women but is more prevalent in women as a result of menstruation, pregnancy and other female-specific conditions such as endometriosis. Regardless of how your pain feels, it’s not right and medical assistance Many questions arise when someone experiences pelvic pain such as “what is causing my pelvic pain,” “what are the symptoms of pelvic pain” and “can pelvic pain be a sign of infection.” Our physiotherapists at the Brisbane Spine Clinic have created this article to help answer some of these common questions and to educate you around some of the leading causes of pelvic pain and treatment options available to you. ### What Are The Symptoms of Pelvic Pain? The symptom of pelvic pain is a pain in the pelvic region. Some may describe their pain as a sharp shooting pain that happens with movement, others may describe their pain as a dull painful ache that hangs around for a period of time. However, it’s not always that simple and pelvic pain has a wide variety of symptoms due to the full range of causes. Common pelvic symptoms that we’ve studied and treated include: - Persistent or worsening menstrual pain/cramps - Blood in vaginal discharge, urine or stool - Pain during sexual intercourse - Excessive, non-descript pain in the groin or hips - Constipation, diarrhea or pain in the anus - Bloating, excessive gas or digestive discomfort - Fever, chills, cold sweats and other flu-symptoms Diagnosing and treating these symptoms relies on a comprehensive consultation to identify your specific signs and links to their causes. ### What Causes Pelvic Pain? Pelvic pain is a multifaceted problem. It can mean the result of a trauma to the lower hips, pelvic floor muscles, or even an infection in the pelvic bone region. Some of the most common contributors and causes may include: - Pelvic disorders, misalignments, strains, and injury - Fractures to the pelvis or pubic bone - Nerve damage, trapping or other conditions - A hernia in the pelvic region - Infection in the urinary tract or kidney - Kidney stones - STDs such as chlamydia or syphilis - Bladder disorders or injuries - Appendicitis and other lower-digestive problems - Psychosomatic problems - Trauma or bruising to the pelvis - Unusual muscle and nerve formation (such as intra-piriformis sciatica) - Difficulties in childbirth - Endometriosis, eclampsia, ovarian cysts or other uterine problems - Menstruation, pregnancy and other reproductive functions Identifying the cause of your pain is key to providing you with the right treatment options as no one-size-fits-all approach will suffice to resolve pelvic pain. ### Treating Pelvic Pain Through Physiotherapy In cases where the cause isn’t treatable with antibiotics or other traditional medication, physiotherapy may be able to provide an essential service in the management and treatment of musculoskeletal and lifestyle factors for pelvic pain. At The Brisbane Spine Clinic, our physiotherapist, Caroline has a particular interest in managing and treating women’s health issues including pelvic pain. Caroline can provide an extensive functional diagnosis to determine your individual needs and establish a course of physiotherapy to balance and strengthen the tissues surrounding the pelvis. Muscular balance/control is a foundational aspect in many cases, while control of the pelvic floor muscles is a key factor in many post-natal or post-trauma pelvic pain. Each case is entirely personal and unique (and treated as such), our programs are designed to help you combat the symptoms and treat the cause. ### Closing Remarks You don’t need to suffer in silence with pelvic pain as there are many options available to help treat symptoms and resolve the cause of your pain. If you’d like to chat with Caroline or book an appointment to see Caroline, please do so by [contacting us](https://www.brisbanespineclinic.com.au/booking/). _**Please note, this blog is general in nature and we do recommend talking to your general practitioner who may then refer to you one of our physiotherapists here at The Brisbane Spine Clinic**_. Category: [Women's Health](https://www.brisbanespineclinic.com.au/blog/category/womens-health/) [By Jiaming (Caroline) Sui](https://www.brisbanespineclinic.com.au/blog/author/caroline/ "View all posts by Jiaming (Caroline) Sui") [May 28, 2018](https://www.brisbanespineclinic.com.au/blog/2018/05/28/ "3:33 pm") #### Author: Jiaming (Caroline) Sui Ms Jiaming (Caroline) Sui is a musculoskeletal physiotherapist with a particular interest in women’s health conditions. Devoting her career to physiotherapy, Caroline obtained: \- Bachelor’s degree in the field of musculoskeletal physiotherapy. \- A Certificate in Dry Needling (Advanced Lower Limb). \- Certificate in Sports Physiotherapy.Her industry experience has seen her work in private practice and allied health systems including rehabilitation centres, hydrotherapy pools, and surgical wards. She has treated a whole range of patients with varied health conditions such as those suffering from chronic pain, athletes, people requiring general physiotherapy to pre and post-natal women. ### Related posts [![Exercise After a C-Section](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/04/Exercise-After-a-C-Section-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/exercise-after-a-c-section/) [Exercise After a C-Section: Postnatal Abdominal Training](https://www.brisbanespineclinic.com.au/blog/exercise-after-a-c-section/) April 3, 2023 [![abdominal separation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2018/12/Abdominal-Separation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/abdominal-separation-everything-you-need-to-know/) [Abdominal Separation: Everything you need to know](https://www.brisbanespineclinic.com.au/blog/abdominal-separation-everything-you-need-to-know/) January 27, 2023 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/11/hysterectomy2-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/exercise-and-physiotherapy-after-a-hysterectomy/) [Exercise and physiotherapy after a hysterectomy](https://www.brisbanespineclinic.com.au/blog/exercise-and-physiotherapy-after-a-hysterectomy/) November 9, 2022 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/06/Untitled-design-10-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/4-ways-your-physio-can-care-for-you-during-pregnancy/) [Why you should you get physiotherapy before and after pregnancy](https://www.brisbanespineclinic.com.au/blog/4-ways-your-physio-can-care-for-you-during-pregnancy/) June 3, 2022 [![Osteitis Pubis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/08/osteitis-pubis-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/overcoming-osteitis-pubis/) [Overcoming osteitis pubis – our guide to getting over groin strain](https://www.brisbanespineclinic.com.au/blog/overcoming-osteitis-pubis/) August 27, 2019 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/04/Female-Athlete-Running-220x160.png)](https://www.brisbanespineclinic.com.au/blog/the-injury-prone-female-common-injuries/) [The Injury Prone Female: Common Injuries](https://www.brisbanespineclinic.com.au/blog/the-injury-prone-female-common-injuries/) April 17, 2019 [Go to Top](https://www.brisbanespineclinic.com.au/blog/pain-down-there-youre-not-alone/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Home](https://www.brisbanespineclinic.com.au/) - [Our Difference](https://www.brisbanespineclinic.com.au/about-us/) - [Care pathways](https://www.brisbanespineclinic.com.au/about-us/care-pathway/) - [Spinal Consultants](https://www.brisbanespineclinic.com.au/blog/caring-for-women-through-physiotherapy/#) - [Justin Lin](https://www.brisbanespineclinic.com.au/about-us/justin-lin/) - [Leo Hyun](https://www.brisbanespineclinic.com.au/about-us/leo-hyun/) - [Kelvin Choi](https://www.brisbanespineclinic.com.au/about-us/kelvin-choi/) - [Johnson Huang](https://www.brisbanespineclinic.com.au/about-us/johnson-huang/) - [Marco Lin](https://www.brisbanespineclinic.com.au/about-us/marco-lin/) - [Matthew Choi](https://www.brisbanespineclinic.com.au/about-us/matthew-choi/) - [Michael Pham](https://www.brisbanespineclinic.com.au/about-us/michael-pham/) - [Raymond Sidhu](https://www.brisbanespineclinic.com.au/about-us/raymond-sidhu/) - [Yuji Chen](https://www.brisbanespineclinic.com.au/about-us/yuji-chen/) - [Raymond Lin](https://www.brisbanespineclinic.com.au/about-us/raymond-lin/) - [Sean Chiang](https://www.brisbanespineclinic.com.au/about-us/sean-chiang/) - [Careers](https://www.brisbanespineclinic.com.au/about-us/careers/) - [Joint Effort Approach](https://www.brisbanespineclinic.com.au/about-us/joint-effort-approach/) - [Services](https://www.brisbanespineclinic.com.au/services/) - [Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/) - [Rehabilitation](https://www.brisbanespineclinic.com.au/services/physiotherapy/rehabilitation/) - [Sports Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/sports-physiotherapy/) - [Vestibular Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/vestibular-physiotherapy/) - [Women’s Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/womens-physiotherapy/) - [Physio for Back Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-back-pain/) - [Physio for Knee Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-knee-pain/) - [Physio for Plantar Fasciitis](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-plantar-fasciitis/) - [Physio for Tennis Elbow](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-tennis-elbow/) - [Physio for Wrist Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-wrist-pain/) - [Chiropractic](https://www.brisbanespineclinic.com.au/services/chiropractic/) - [NDIS Physiotherapy Services](https://www.brisbanespineclinic.com.au/services/ndis-physiotherapy/) - [Second Opinion Spinal Surgery](https://www.brisbanespineclinic.com.au/services/second-opinion-to-spinal-surgery/) - [Spine Special Consult](https://www.brisbanespineclinic.com.au/services/spine-special-consult/) - [Dry Needling](https://www.brisbanespineclinic.com.au/services/dry-needling/) - [Headache and Migraine Treatment](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Conditions](https://www.brisbanespineclinic.com.au/conditions/) - [Fibromyalgia](https://www.brisbanespineclinic.com.au/conditions/fibromyalgia/) - [Failed Back Surgery Syndrome](https://www.brisbanespineclinic.com.au/conditions/failed-back-surgery-syndrome/) - [Headaches and Migraines](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Scoliosis](https://www.brisbanespineclinic.com.au/conditions/scoliosis/) - [Disc Bulge](https://www.brisbanespineclinic.com.au/conditions/disc-bulge/) - [Lower Back Pain](https://www.brisbanespineclinic.com.au/conditions/lower-back-pain/) - [Acute & Chronic Neck Pain](https://www.brisbanespineclinic.com.au/conditions/neck-pain/) - [Sacroiliac Joint Pain](https://www.brisbanespineclinic.com.au/conditions/sacroiliac-joint-pain/) - [Whiplash](https://www.brisbanespineclinic.com.au/conditions/whiplash/) - [Thoracic Outlet Syndrome](https://www.brisbanespineclinic.com.au/conditions/thoracic-outlet-syndrome/) - [Sciatica](https://www.brisbanespineclinic.com.au/conditions/sciatica/) - [Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) # Caring For Women Through Physiotherapy You are here: [Apr42018](https://www.brisbanespineclinic.com.au/blog/2018/04/04/ "10:36 am") [Women's Health](https://www.brisbanespineclinic.com.au/blog/category/womens-health/)![Lady in sunflower garden]() In this article ## Physiotherapy for Women At Brisbane Spine Clinic we understand that there are times when our female clients would prefer to see a physio of their own gender. That’s why we are delighted to welcome Ms Jiaming (Caroline) Sui to our team, to provide physiotherapy for women. Caroline is passionate about women’s health, and providing treatment to women when other health professionals may have only suggested painkillers and/or surgery. ### **What does Physiotherapy for women involve?** As a physiotherapist, Caroline recognises that no single body part operates in isolation. _“Our body functions as a whole, so rather than treat one particular area, I treat the whole person.”_ – Jiaming (Caroline) Sui from Brisbane Spine Clinic. ### **The Pelvic Floor** There is no ignoring the fact that many women suffer from pelvic floor issues – and most of these can be improved with physiotherapy. What’s so important about the Pelvic Floor? Like a sling, the pelvic floor muscles support the pelvic organs above – the uterus, bladder, bowel, etc. Over time, and as a result of pregnancy and childbirth, these muscles can stretch and lose tone, meaning that they are no longer as effective. Women may experience difficulties with: • Urinary stress incontinence (leaking urine when coughing, sneezing, or laughing); • Bowel habits (constipation or urgency); • Sexual dysfunction; • Pelvic floor prolapse; and • Lower back pain. These can all have a negative impact on a woman’s quality of life. ### **How physiotherapy for women can help** The good news is that a physiotherapist can prescribe specific exercises which are [effective in reducing, or even reversing, pelvic floor symptoms in 80% of women](https://www.health.harvard.edu/womens-health/pelvic-floor-muscle-training-can-help-reverse-pelvic-organ-prolapse). However, the benefits of physiotherapy for women extend far beyond a better pelvic floor. Whatever your stage of life, Caroline will work with you to reduce pain and discomfort, and improve your freedom of movement. **Physiotherapy for adolescent girls** Hormones, rapid growth, mobile phones, heavy school bags, and even seemingly healthy pursuits such as sport, can cause pain, strain and injury in teenage girls. A physiotherapist can assist with not only recovery in the short term, but also with preventing further problems in adulthood. **Pregnancy and birth** During pregnancy, hormonal changes and the extra weight of the baby can cause issues throughout the body – from tailbone pain to hypermobility in the knees or other joints. Low back pain is extremely common, affecting [up to 50% of all women during the pregnancy and postnatal period](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3306025/). As the use of medications and painkillers is discouraged at this time in a woman’s life, visiting a physiotherapist like Caroline is an excellent option. **Postnatal support** Babies are heavy! Feeding, and constantly bending and lifting your baby, can cause pain and discomfort particularly if not done correctly. A physiotherapist can provide you with guidance on how to look after your back and provide you with simple exercises to start strengthening your muscles following the birth of your child. **Menopause and beyond** As bone density declines after menopause, osteoporosis is common. [Recent research](https://research-repository.griffith.edu.au/bitstream/handle/10072/33254/59505_1.pdf?sequence=1) however, has revealed that it is possible to halt, or even reverse this loss, with weight-bearing exercises prescribed by a physiotherapist. Aches, pains, and falls, should never be dismissed as a natural part of ageing – it is important to investigate and treat, to help you remain healthy and active well into your senior years. ### **What to expect from physiotherapy for women** At your first visit, Caroline will ask you about your specific symptoms and how they are impacting your daily life, your medical history, and conduct a full body assessment. Your treatment may include any of the following: - An individualised exercise program; - Manual therapy; - Training in relaxation and breathing techniques; - Advice on modifying specific lifestyle habits – such as sleeping position, diet, and posture. Don’t suffer in silence, take care of your body. Call [3841 3070](https://www.brisbanespineclinic.com.au/booking/) to make an appointment with Caroline, our physio for women’s health. ![]() ### About Caroline Ms Jiaming (Caroline) Sui is a musculoskeletal physiotherapist with a particular interest in women’s health conditions. Devoting her career to physiotherapy, Caroline obtained: - Bachelor’s degree in the field of musculoskeletal physiotherapy. - A Certificate in Dry Needling. - Certificate in Sports Physiotherapy. As an outcome of her study and experience, Caroline found her passion for helping women and treating their health issues through non-invasive physiotherapy techniques. She supports women with conditions such as pregnancy-related back pain and hip pain, post operation pelvic organ prolapse, pelvic floor issues and other female related conditions. Category: [Women's Health](https://www.brisbanespineclinic.com.au/blog/category/womens-health/) [By Jiaming (Caroline) Sui](https://www.brisbanespineclinic.com.au/blog/author/caroline/ "View all posts by Jiaming (Caroline) Sui") [April 4, 2018](https://www.brisbanespineclinic.com.au/blog/2018/04/04/ "10:36 am") #### Author: Jiaming (Caroline) Sui Ms Jiaming (Caroline) Sui is a musculoskeletal physiotherapist with a particular interest in women’s health conditions. Devoting her career to physiotherapy, Caroline obtained: \- Bachelor’s degree in the field of musculoskeletal physiotherapy. \- A Certificate in Dry Needling (Advanced Lower Limb). \- Certificate in Sports Physiotherapy.Her industry experience has seen her work in private practice and allied health systems including rehabilitation centres, hydrotherapy pools, and surgical wards. She has treated a whole range of patients with varied health conditions such as those suffering from chronic pain, athletes, people requiring general physiotherapy to pre and post-natal women. ### Related posts [![Exercise After a C-Section]()](https://www.brisbanespineclinic.com.au/blog/exercise-after-a-c-section/) [Exercise After a C-Section: Postnatal Abdominal Training](https://www.brisbanespineclinic.com.au/blog/exercise-after-a-c-section/) April 3, 2023 [![abdominal separation]()](https://www.brisbanespineclinic.com.au/blog/abdominal-separation-everything-you-need-to-know/) [Abdominal Separation: Everything you need to know](https://www.brisbanespineclinic.com.au/blog/abdominal-separation-everything-you-need-to-know/) January 27, 2023 [![]()](https://www.brisbanespineclinic.com.au/blog/exercise-and-physiotherapy-after-a-hysterectomy/) [Exercise and physiotherapy after a hysterectomy](https://www.brisbanespineclinic.com.au/blog/exercise-and-physiotherapy-after-a-hysterectomy/) November 9, 2022 [![]()](https://www.brisbanespineclinic.com.au/blog/4-ways-your-physio-can-care-for-you-during-pregnancy/) [Why you should you get physiotherapy before and after pregnancy](https://www.brisbanespineclinic.com.au/blog/4-ways-your-physio-can-care-for-you-during-pregnancy/) June 3, 2022 [![Osteitis Pubis]()](https://www.brisbanespineclinic.com.au/blog/overcoming-osteitis-pubis/) [Overcoming osteitis pubis – our guide to getting over groin strain](https://www.brisbanespineclinic.com.au/blog/overcoming-osteitis-pubis/) August 27, 2019 [![]()](https://www.brisbanespineclinic.com.au/blog/the-injury-prone-female-common-injuries/) [The Injury Prone Female: Common Injuries](https://www.brisbanespineclinic.com.au/blog/the-injury-prone-female-common-injuries/) April 17, 2019 [Go to Top](https://www.brisbanespineclinic.com.au/blog/caring-for-women-through-physiotherapy/#) ## Injury Prone Females [Skip to content](https://www.brisbanespineclinic.com.au/blog/the-injury-prone-female-common-injuries/#content) - 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[Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # The Injury Prone Female: Common Injuries You are here: [Apr172019](https://www.brisbanespineclinic.com.au/blog/2019/04/17/ "10:05 am") [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/) [Women's Health](https://www.brisbanespineclinic.com.au/blog/category/womens-health/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/04/Female-Athlete-Running.png.webp) In this article Interestingly statistics show that women are more vulnerable to sports injuries than men. Read on to see the list of injuries that are more common in women, what causes them and how to avoid them. ### There are five factors that influence sports injuries: 1. Form 2. Alignment 3. Body Composition 4. Physiology 5. Physical Performance The main types of injuries that occur across both male and female sports are influenced by the above factors, but [statistics reveal](https://www.sciencedaily.com/releases/2010/01/100125123302.htm) that there is a dramatically higher incidence of sports injuries among women than men. ### Why are women more susceptible to sports injuries than men? Basically, men and women are built differently. By understanding the gender-based differences in anatomy and physiology, women have a better chance at avoiding them. ### Contributing factors include: - **Hormones** Women’s hormones are primarily estrogen. Compared to men, women have 10 to 20 times less testosterone than men. Regardless of sex, testosterone helps build muscle and bone density. For this reason, women’s muscles and bones are less sturdy than men’s. - **Lean-to-fat ratio** Women tend to have less lean body tissue and more body fat than men. - **Bone Structure** Women have a wider pelvis than men. As such, their thigh bones angle in more sharply from hip to knee. Because of this, more force is transferred to their ligaments when their knees twist, putting them at a greater risk of an ACL tear. The ACL (anterior cruciate ligament) is one of the four major ligaments of the knee. This factor also makes women more prone to malalignment syndrome. - **Muscle Strength** Women have less muscle strength than men because they generally carry only two-thirds as much muscle as men. - **Alignment** Flat feet can affect the body’s alignment, whether a person is standing, walking, or running. Flat feet can develop as an adult and is [most common in women](https://en.wikipedia.org/wiki/Flat_feet) over 40. This means their feet tend to roll too far inward when they walk or run. As such, the shock of their stride is passed on to their legs, knees, hips, and spine instead of being absorbed by the feet. This increases the risk of pain and injury. - **Nutrition** Women lose calcium when they carry a child in their womb, breastfeed, or are menopausal. Hence they have a greater likelihood of inadequate calcium intake. Low levels of Vitamin D also results in soft, and brittle bones. What common injuries are women more prone to? - **ACL Tears** The anterior cruciate ligament (ACL) is one of the ligaments that stabilize the knee joint. ACL tears are common among female basketball, tennis, volleyball, and baseball players, especially women. Women have smaller, weaker muscles and loose ligaments to support their knees. In addition, their wider hips add to the risk, as mentioned earlier. It is also believed that the narrower space within women’s knees restricts the movement of the ACL during twisting, turning and landing movements. - **Ankle Sprain** Ankle sprains are common, but especially in women. [Studies reveal](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3462540/) that women’s lateral ankle ligaments are normally more lax than men’s. This leads to increased risk of female ligamentous injury, such as the anterior cruciate ligament, lateral ankle sprains and others. - **Shoulder Troubles** Generally, women have less upper body strength, weaker rotator cuff and periscapular muscles as well as looser ligaments and supporting tissues compared to men. These factors cause women to experience shoulder injuries more often than men, especially in sports that use the shoulder muscles excessively such as swimming, tennis, volleyball and softball. - **Knee Injuries** Aside from torn ACL, female athletes may also suffer from the below knee injuries more often than men: – **Patellar tracking disorder** – this occurs when the patella (kneecap) shifts out of place as the leg bends or straightens. – **Meniscus tears** – this occurs when the meniscus cartilage is damaged due to a sudden twist of the knee. Sometimes, a piece of torn cartilage breaks loose, gets caught and is stuck in the knee joint, causing a true knee lock. – **Stress fractures of the tibia or foot** – Women are more susceptible to stress fractures (hairline bone breaks) of the tibia (shin bone) and metatarsals in the foot. This is a result of altered pronation during intense exercise or sports activities using the feet. A history of amenorrhea (lack of menstrual periods), too little body mass in the legs, and deficiency in calcium are contributing factors. - **Plantar Fasciitis** This is an injury to the plantar fascia, the thick ligament that connects the heel to the front of the foot. The plantar fascia act as shock absorbers and they can be damaged by too much pressure on the feet. ### How can these injuries be avoided? Fortunately, there are a number of ways to help avoid injury which include physiotherapy. A physiotherapist can give you proper advice on the following: A good strengthening and flexibility program - \*Wearing proper shoes and gear - Back and core muscle strengthening exercises - Strengthening your hamstrings, quads and glutes - Ensuring adequate Vitamin D and Calcium intake to strengthen bones - Minding your form and knowing your limits Unlike other sports physiotherapists, at The Brisbane Spine Clinic we identify the true underlying cause/s and factors that are responsible for sports injuries, as well as offer training tips and advice on how to prevent further sporting injuries. Our physiotherapists, Jusin Lin, Leo Hyun, Caroline Sui and Kelvin Choi, have years of experience in educating and treating female athletes suffering from exercise and sports injuries. We are passionate about helping female athletes who are looking to maintain top physical condition and looking for a program to maximise muscle function and sports performance. ### Book your appointment now: > [Appointments](https://www.brisbanespineclinic.com.au/appointments/) **You can also call:** (07) 3841 3070 +61 424 688 580 **Or Visit:** Shop 15A Warrigal Square Shopping Centre 261 Warrigal Rd Eight Mile Plains QLD 4113 From the moment you book in for your consultation until the completion of your spinal treatments, you will realise The Brisbane Spine Clinic difference. _**\*Please note, content within this article is for educational purposes only and treatment and advice mentioned may not be suited for everyone. Please consult a team member at the Brisbane Spine Clinic or your General Practitioner for specific advice.**_ Categories: [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/), [Women's Health](https://www.brisbanespineclinic.com.au/blog/category/womens-health/) [By Jiaming (Caroline) Sui](https://www.brisbanespineclinic.com.au/blog/author/caroline/ "View all posts by Jiaming (Caroline) Sui") [April 17, 2019](https://www.brisbanespineclinic.com.au/blog/2019/04/17/ "10:05 am") #### Author: Jiaming (Caroline) Sui Ms Jiaming (Caroline) Sui is a musculoskeletal physiotherapist with a particular interest in women’s health conditions. Devoting her career to physiotherapy, Caroline obtained: \- Bachelor’s degree in the field of musculoskeletal physiotherapy. \- A Certificate in Dry Needling (Advanced Lower Limb). \- Certificate in Sports Physiotherapy.Her industry experience has seen her work in private practice and allied health systems including rehabilitation centres, hydrotherapy pools, and surgical wards. She has treated a whole range of patients with varied health conditions such as those suffering from chronic pain, athletes, people requiring general physiotherapy to pre and post-natal women. ### Related posts [![Exercise After a C-Section](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/04/Exercise-After-a-C-Section-110x80.jpg)](https://www.brisbanespineclinic.com.au/blog/exercise-after-a-c-section/) [Exercise After a C-Section: Postnatal Abdominal Training](https://www.brisbanespineclinic.com.au/blog/exercise-after-a-c-section/) April 3, 2023 [![abdominal separation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2018/12/Abdominal-Separation-110x80.jpg)](https://www.brisbanespineclinic.com.au/blog/abdominal-separation-everything-you-need-to-know/) [Abdominal Separation: Everything you need to know](https://www.brisbanespineclinic.com.au/blog/abdominal-separation-everything-you-need-to-know/) January 27, 2023 [![knee pain coming from back](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/10/Untitled-design-92-e1572391871153-110x80.png)](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) [Could Your Knee Pain be Coming from Your Back?](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) January 25, 2023 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/12/Butt-Wink-110x80.jpg)](https://www.brisbanespineclinic.com.au/blog/are-you-guilty-of-butt-wink/) [How to squat properly: are you guilty of butt wink?](https://www.brisbanespineclinic.com.au/blog/are-you-guilty-of-butt-wink/) November 22, 2022 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/11/hysterectomy2-110x80.jpg)](https://www.brisbanespineclinic.com.au/blog/exercise-and-physiotherapy-after-a-hysterectomy/) [Exercise and physiotherapy after a hysterectomy](https://www.brisbanespineclinic.com.au/blog/exercise-and-physiotherapy-after-a-hysterectomy/) November 9, 2022 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/07/Untitled-design-2-110x80.jpg)](https://www.brisbanespineclinic.com.au/blog/heavy-lifting-and-back-pain-3-ways-to-reduce-your-risk/) [Heavy Lifting And Back Pain – 3 Ways To Reduce Your Risk](https://www.brisbanespineclinic.com.au/blog/heavy-lifting-and-back-pain-3-ways-to-reduce-your-risk/) October 31, 2022 [Go to Top](https://www.brisbanespineclinic.com.au/blog/the-injury-prone-female-common-injuries/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/07/logo-120.png)](https://www.brisbanespineclinic.com.au/) - 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[News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Piriformis syndrome – it’s a real pain in the butt You are here: [Aug192019](https://www.brisbanespineclinic.com.au/blog/2019/08/19/ "4:47 pm") [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/)![woman suffering from piriformis syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/08/Untitled-design.png.webp) In this article When it comes to causing trouble the tiny piriformis muscle certainly punches above its weight. While estimates vary, [around 6% of pain](https://www.ncbi.nlm.nih.gov/books/NBK448172/) that feels like classic [sciatica](https://www.brisbanespineclinic.com.au/spinal-conditions/sciatica/) is probably due to piriformis syndrome. If you’re experiencing a shooting or numbing pain that runs from your lower back or buttock down your leg and possibly into your foot, an irritated piriformis may be the cause. Physiotherapy is key in diagnosing and treating piriformis syndrome. Your physiotherapist can work with you to relieve the pain and correct postural and other biomechanical issues that can irritate your piriformis or lead to a muscle imbalance. They can also teach you a series of stretching and strengthening exercises to reduce the risk of the piriformis syndrome reoccurring. ## Meet the piriformis muscle [As this video clearly shows](https://www.spine-health.com/video/piriformis-syndrome-video?jwsource=cl), the piriformis is a small muscle located deep in your buttock. It is a rotator muscle that lets you turn your legs and feet away from your body. Your piriformis and your sciatic nerve both pass through a small opening in the pelvic bone called the sciatic notch. In some of us the sciatic nerve actually passes through the piriformis itself. This close proximity can be problematic. ### What causes piriformis syndrome? Irritation caused by overuse and imbalance is the most frequent cause of piriformis syndrome. If you’re wondering how you can sustain an overuse injury in a tiny, deeply embedded buttock muscle here are some common contributing factors: - Spinal misalignment through hip and back injuries or surgery - Biomechanical issues including differing leg lengths, and foot problems such as [overpronation](https://www.healthweb.com.au/blog/podiatry/overpronation-affects-other-body-parts/) or [Morton’s neuroma](https://patient.info/foot-care/heel-and-foot-pain-plantar-fasciitis/mortons-neuroma) - Weakness or imbalance in your hip joints or in the muscles that stabilise your hips - Prolonged periods of sitting particularly if you add the impact of [fat wallet syndrome](https://www.ijmrhs.com/medical-research/fat-wallet-syndrome-an-epidemic-among-men.pdf) . This is caused by carrying your wallet in your back pocket adjacent to your piriformis and sciatic nerve. - Unusual development or placement of the piriformis or the sciatic nerve - Prolonged intense athletic training or sudden high intensity exercise - Sciatic nerve irritation cause by sharing a small space with a tight or swollen piriformis While [men may be more prone to fat wallet syndrome](https://www.researchgate.net/publication/314358703_FAT_WALLET_SYNDROME_A_MINI_REVIEW), for reasons that are not currently understood, [piriformis syndrome affects far more women at a ratio of around 6 to 1.](https://www.ncbi.nlm.nih.gov/books/NBK448172/) ### What are the symptoms of piriformis syndrome? Typically, piriformis syndrome feels like sciatica. When you consult your physiotherapist or your doctor, they will perform a full clinical assessment to determine and the cause of your pain. This may include MRI or other scans to identify or eliminate issues originating from your [spinal discs](https://www.brisbanespineclinic.com.au/spinal-conditions/disc-bulge/) or [lower back](https://www.brisbanespineclinic.com.au/spinal-conditions/lower-back-pain/) or [sacroiliac joint](https://www.brisbanespineclinic.com.au/spinal-conditions/sacroiliac-joint-pain/) or hips. An accurate diagnosis is the first step in treating the causes of your discomfort and relieving the symptoms. Common symptoms of piriformis syndrome include: - Buttock pain – you sit lopsided to avoid putting pressure on the affected muscle - Spasms or shooting pains – that start in the buttock but run down your leg and sometimes to your foot - A turned out foot caused a shortened piriformis muscle - Sitting or walking or running very often aggravates the pain. ### Piriformis syndrome treatments Physical therapy, stretching and exercise are key treatments for piriformis syndrome. Our [comprehensive care pathway](https://www.brisbanespineclinic.com.au/about-us/care-pathway/) includes a thorough assessment of the biomechanical health of your back, hips and pelvis and your [Brisbane Spine Clinic physio](https://www.brisbanespineclinic.com.au/about-us/) will work with you to establish the source of your pain. Then they will tailor a treatment and recovery to suit your needs. Piriformis treatments may include: - [Dry needling](https://www.brisbanespineclinic.com.au/spinal-services/dry-needling/) and massage to help relieve pain and muscle spasms and increase blood flow to reduce inflammation and aid healing - Joint mobilisation to restore mobility and function in your sacroiliac joints - Stretching to improve strength and flexibility in your piriformis and hip abductors and support deep core and spinal stability - Exercises to help restore alignment in your feet and lower legs which may also be supported by wearing orthotics prescribed by a podiatrist. Your physio will teach you a series of stretches you can do at home. This video illustrates t [hree common piriformis stretches](https://www.nhs.uk/video/Pages/sciatica-piriformis-syndrome.aspx). Protecting your piriformis and reducing injury risks Although there is no known way to prevent piriformis syndrome, early diagnosis and treatment can often relieve pain after several days and address the causes over several weeks. Doing some or all of the following things may reduce your risk of developing piriformis syndrome or having it reoccur: - Following your physiotherapist’s stretching regime - Avoiding sitting for long periods - Not carrying your wallet in your back pocket - Wearing orthotics to correct gait issues - Booking a [spine special consult](https://www.brisbanespineclinic.com.au/spinal-services/spine-special-consult/) to identify and treat other source of back pain and sciatica > “Piriformis syndrome can be easily mistaken for sciatica from nerve compression. We have seen many occasions where this has been incorrectly diagnosed and patients received inappropriate treatment that didn’t target the true cause. Our experience allows us to help identify the true cause of sciatica.” – Kelvin Choi – Physiotherapist and Accredited Exercise Physiologist of The Brisbane Spine Clinic Most cases of piriformis syndrome respond well to physiotherapy and at home stretching. If you’re experiencing this particularly annoying ‘pain in the butt’, [book an appointment](https://www.brisbanespineclinic.com.au/booking/). Category: [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/) [By Kelvin Choi](https://www.brisbanespineclinic.com.au/blog/author/kelvin-choi/ "View all posts by Kelvin Choi") [August 19, 2019](https://www.brisbanespineclinic.com.au/blog/2019/08/19/ "4:47 pm") Tags: [backpainhelp](https://www.brisbanespineclinic.com.au/blog/tag/backpainhelp/) [backpainremedy](https://www.brisbanespineclinic.com.au/blog/tag/backpainremedy/) [backpains](https://www.brisbanespineclinic.com.au/blog/tag/backpains/) [backpainsupport](https://www.brisbanespineclinic.com.au/blog/tag/backpainsupport/) [backpaintips](https://www.brisbanespineclinic.com.au/blog/tag/backpaintips/) [eightmilesplains](https://www.brisbanespineclinic.com.au/blog/tag/eightmilesplains/) [northlakes](https://www.brisbanespineclinic.com.au/blog/tag/northlakes/) [thebrisbanespineclinic](https://www.brisbanespineclinic.com.au/blog/tag/thebrisbanespineclinic/) #### Author: Kelvin Choi Mr Chun Man (Kelvin) Choi is a Physiotherapist and Accredited Exercise Physiologist with a particular interest in chronic spinal pain and sporting injury prevention, management and rehabilitation.Devoting his career in the field, Kelvin obtained:Bachelor of Clinical Exercise Physiology Master of Physiotherapy Certificate in Dry Needling Strength and Conditioning Coach Level 1 Through Kelvin’s training and extensive experience, he has acquired a wide range of skill sets in clinical exercise prescription, manual therapy techniques and formulating customised return to sports programs for his clients. ### Related posts [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/10/knee-pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) [Could your knee pain be coming from your back?](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) October 30, 2024 [![exercises for lower back pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/08/exercises-for-lower-back-pain-220x160.png)](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) [Exercises for lower back pain](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) August 28, 2024 [![Factors Contributing to Your Pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/07/Factors-Contributing-to-Your-Pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/lifestyle-factors-contributing-to-your-pain/) [Physiotherapy for Spine Pain: Uncover the Lifestyle Factors Contributing to Your Pain](https://www.brisbanespineclinic.com.au/blog/lifestyle-factors-contributing-to-your-pain/) July 10, 2023 [![Disc Herniation and Physiotherapy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/05/Disc-herniation-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/disc-herniation-physiotherapy/) [Disc Herniation and Physiotherapy: A Non-Invasive Treatment Option](https://www.brisbanespineclinic.com.au/blog/disc-herniation-physiotherapy/) May 29, 2023 [![Overactive Abdominals](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/03/Overactive-Abdominals-2-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/overactive-abdominals/) [Overactive Abdominals](https://www.brisbanespineclinic.com.au/blog/overactive-abdominals/) March 14, 2023 [![knee pain coming from back](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/10/Untitled-design-92-e1572391871153-220x160.png)](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) [Could Your Knee Pain be Coming from Your Back?](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) January 25, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/piriformis-syndrome/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Post Pregnancy Back Pain – How To Ease The Ache You are here: [Jul242019](https://www.brisbanespineclinic.com.au/blog/2019/07/24/ "9:25 am") [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/) [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [Pregnancy](https://www.brisbanespineclinic.com.au/blog/category/pregnancy/) [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/07/Untitled-design-3.jpg.webp) In this article If your back aches long after you’ve delivered your baby, you’re certainly not alone. Persistent postpartum back pain [affects around half of the world’s mothers.](https://journals.sagepub.com/doi/full/10.1177/1745506519842757) This unwelcome aftereffect of the endurance event of pregnancy and childbirth can last for weeks or months. As a busy mother, we understand that it can be tough to find time to take care of you. However, if you’re coping with back pain while caring for your baby our [women’s health physio Caroline Sui](https://www.brisbanespineclinic.com.au/about-us/caroline/) is here help. Caroline is passionate about using her expertise and experience to help new mothers relieve postpartum back pain and address its causes. ### Causes of back pain after birth Some of [pregnancy’s hormonal and musculoskeletal changes](https://www.brisbanespineclinic.com.au/4-ways-your-physio-can-care-for-you-during-pregnancy/) can continue to make a contribution. The hormones that loosened your ligaments to prepare them for giving birth may be a source of ongoing joint pain. Your hardworking, over stretched abdominals may need time and training to resume their normal role in supporting and stabilising your spine. Conversely, your tight hamstrings and hip flexors may also contribute to alignment and postural issues linked to back pain. On top of these pregnancy related postural challenges, you’re now lifting, bathing, feeding and carrying a surprisingly heavy little human. ### 3 ways to relieve back pain after pregnancy Postpartum back pain will most likely decrease as your joints return to their pre-pregnant state and your abdominal and back muscles regain their tone. Exercising, being aware of your posture and taking time for some soothing self-care may help you rebuild your strength and relieve your back pain. ### Exercise gently but regularly Two types of exercise are important post pregnancy. Gentle aerobic exercise like walking or swimming can help rebuild your overall fitness and provide some quiet, restorative time out from your round the clock parenting schedule. [Add strengthening exercises for your pelvic floor](https://www.brisbanespineclinic.com.au/pelvic-floor-exercises/) and the muscles supporting your back. As a physiotherapist with a special interest in women’s health, Caroline can customise an exercise program to help you regain the strength and tone that protects your posture and reduces both your current pain and the risk of future injury. If you had a [caesarean section](https://www.brisbanespineclinic.com.au/life-after-a-c-section-postnatal-abdominal-training/), we recommend waiting 6 weeks and consulting your doctor before to starting to exercise. ### Watch your posture Babies are heavier than they look. Protecting your posture when you pick up or feed your child or get them in and out of their car capsule may substantially reduce back pain. #### Breastfeeding When you begin to breastfeed it’s natural to be completely focused on ensuring that your baby latches on correctly. Check to see if you’re hunching or leaning over. This position puts pressure on your neck and upper back muscles. Keeping an upright back while breastfeeding helps you to avoid straining these and other muscles. Support your back by using a comfortable chair, and heaps of pillows. Try relieving shoulder and upper back pain by lying on your side to breastfeed. Elevating your legs by using a footstool may help reduce lower back pain. #### Lifting and carrying Using correct lifting techniques to ‘pick up and place’ your baby may help. Try to: - lift your baby close to your body instead of reaching out to pick them up - pick them up from a forward-facing position rather than a side or rotated one, which puts pressure on your spine - kneel on the car seat when you move your baby into and out of their capsule instead of reaching in at arm’s length - bend your knees and elbows don’t lock them, use your leg muscles to help lift your baby A nanosecond spent checking and adjusting your posture whenever you lift your baby can be time well spent. Not carrying your baby on one hip and using a front carrier for walking and shopping may also help. ### Pamper yourself Postpartum tiredness can make it tough to recoup your energy and strength after giving birth. Finding time to rest and take care of yourself may speed up your recovery from common aches and pains including back pain. A massage or even a warm bath may ease backache. A session of [dry needling](https://www.brisbanespineclinic.com.au/dry-needling-and-pain-relief-your-questions-answered/) may also assist in relieving pain. Eating your favourite healthy food can also increase your energy and reduce your weight. Both these things may help to counter back pain. Rest whenever you can and try to avoid standing for long periods. Sleep with pillows to support your back including one between your knees, which may help to relieve pressure on your spine. Need relief from post-pregnancy back pain? [Book an appointment](https://www.brisbanespineclinic.com.au/appointments/) with Caroline. Categories: [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/), [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/), [Pregnancy](https://www.brisbanespineclinic.com.au/blog/category/pregnancy/), [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/) [By Jiaming (Caroline) Sui](https://www.brisbanespineclinic.com.au/blog/author/caroline/ "View all posts by Jiaming (Caroline) Sui") [July 24, 2019](https://www.brisbanespineclinic.com.au/blog/2019/07/24/ "9:25 am") #### Author: Jiaming (Caroline) Sui Ms Jiaming (Caroline) Sui is a musculoskeletal physiotherapist with a particular interest in women’s health conditions. Devoting her career to physiotherapy, Caroline obtained: \- Bachelor’s degree in the field of musculoskeletal physiotherapy. \- A Certificate in Dry Needling (Advanced Lower Limb). \- Certificate in Sports Physiotherapy.Her industry experience has seen her work in private practice and allied health systems including rehabilitation centres, hydrotherapy pools, and surgical wards. She has treated a whole range of patients with varied health conditions such as those suffering from chronic pain, athletes, people requiring general physiotherapy to pre and post-natal women. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/10/knee-pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) [Could your knee pain be coming from your back?](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) October 30, 2024 [![exercises for lower back pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/08/exercises-for-lower-back-pain-220x160.png)](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) [Exercises for lower back pain](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) August 28, 2024 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [Go to Top](https://www.brisbanespineclinic.com.au/blog/post-pregnancy-back-pain-how-to-ease-the-ache/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # 12 ways to relieve constant backache You are here: [Aug222019](https://www.brisbanespineclinic.com.au/blog/2019/08/22/ "3:00 pm") [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/)![Woman with back ache](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/08/woman-with-back-ache.jpg.webp) In this article ## Ways to relieve a backache Persistent, nagging [backache affects around 85% of us at some time in our lives](https://theconversation.com/needless-treatments-spinal-fusion-surgery-for-lower-back-pain-is-costly-and-theres-little-evidence-itll-work-91829). Our clients often experience this frustrating and painful complaint as lower back stiffness and muscle ache. In most cases can be treated successfully by combining physical therapy and lifestyle changes. As [skilled and experienced spine specialists](https://www.brisbanespineclinic.com.au/spinal-services/) we diagnose and treat [all kinds of back pain](https://www.brisbanespineclinic.com.au/8-common-types-of-back-pain-and-treatment-options/). When you come to us for help with backache, our physiotherapist [conducts a thorough biomechanical assessment and a complete review of your health history](https://www.brisbanespineclinic.com.au/about-us/care-pathway/). If we find that your constant lower backache is essentially [mechanical pain](https://www.spine-health.com/glossary/mechanical-pain), due to [problems with posture](https://www.brisbanespineclinic.com.au/spinal-conditions/postural-syndrome/) and lack of movement, we will customise a treatment plan to relieve your aches and address biomechanical and lifestyle causes. Combining physiotherapy with confident, skillful self-treatment is the key to managing and resolving nagging mechanical backache. We aim to provide tailored treatment and advice to support you to change or adapt your lifestyle to regain and maintain a strong healthy back. ### **6 ways your physio can help to relieve constant backache** 1. Using manual ‘hands-on’ therapy designed to mobilise spinal joints and relieve muscle stiffness 2. Offering [dry needling](https://www.brisbanespineclinic.com.au/dry-needling-and-pain-relief-your-questions-answered/) aimed at relieving pain and increasing blood flow to promote healing 3. Teaching you a set of [‘at home’ strengthening exercises](https://www.brisbanespineclinic.com.au/spinal-consultants-guide-to-back-stretches/) – to help correct posture, build core stability and increase endurance 4. Providing [sport-specific advice and treatment](https://www.brisbanespineclinic.com.au/spinal-services/brisbane-sports-physio/) to: 1. correct technique errors 2. strengthen specific muscle groups that protect your back as you exercise 3. help you choose your most appropriate sporting activity if you decide to start something from scratch 5. Teaching you [lifting techniques](https://www.brisbanespineclinic.com.au/heavy-lifting-and-back-pain-3-ways-to-reduce-your-risk/) to help protect and strengthen your back for work and recreational lifts 6. [Monitoring and adjusting your treatment and recovery plan](https://www.brisbanespineclinic.com.au/about-us/care-pathway/) as you progress ### **6 things you can do to help relieve backache** 1. **Get and stay active** – find a low impact activity you love and do it for at least 30 minutes a day. Walking swimming or cycling may be good options, but your physio can help you choose the exercise that’ll work best for you and your back. 2. **Build strength and flexibility** – commit to doing the exercises your physio recommends. Take care of your core and strengthen and stretch the muscles that help you keep a healthy back including your quadriceps, hamstrings and glutes. 3. **Pay attention to your posture** – check that you’re standing straight and not slouching. Support your lower back when you’re sitting, use a footstool to elevate your legs and take pressure off your back. Lift carefully. Your physio can check, adjust and help you maintain a healthy posture. 4. **Move often** – if you sit for prolonged periods at work or at a home, stop it! Get up from your desk or the couch about every 20 minutes and move or stretch or chat. 5. **Adopt healthy habits** – keep an eye on your weight, eat well, quit smoking, take time out from a hectic routine, treat an achy back to a heat pack, a hot shower or a massage. Because stress of all kinds can contribute to back pain. 6. **Don’t wait** – early diagnosis and treatment centered on pain relief, and a plan to improve your posture and mobility and strengthen your muscles can help relieve backache and reduce the risk of it reoccurring. > “Constant back pain is a complex condition, so the combination of hands-on therapy and exercise is the key to management. Staying active,  a positive attitude and  healthy lifestyle are also proven to be important to recovery. We are here to help and always ready to work with you to win over constant back ache” [Kelvin Choi](https://www.brisbanespineclinic.com.au/about-us/kelvin-choi/) – Physiotherapist and Accredited Exercise Physiologist of The Brisbane Spine Clinic If constant lower back pain is disrupting your sleep, your work, your sport or your social and family life [book an appointment.](https://www.brisbanespineclinic.com.au/booking/) Category: [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/) [By Kelvin Choi](https://www.brisbanespineclinic.com.au/blog/author/kelvin-choi/ "View all posts by Kelvin Choi") [August 22, 2019](https://www.brisbanespineclinic.com.au/blog/2019/08/22/ "3:00 pm") Tags: [backpain](https://www.brisbanespineclinic.com.au/blog/tag/backpain/) [backpainexercises](https://www.brisbanespineclinic.com.au/blog/tag/backpainexercises/) [backpainhelp](https://www.brisbanespineclinic.com.au/blog/tag/backpainhelp/) [backpainrelief](https://www.brisbanespineclinic.com.au/blog/tag/backpainrelief/) [backpainremedy](https://www.brisbanespineclinic.com.au/blog/tag/backpainremedy/) [backpains](https://www.brisbanespineclinic.com.au/blog/tag/backpains/) [backpainsucks](https://www.brisbanespineclinic.com.au/blog/tag/backpainsucks/) [backpainsupport](https://www.brisbanespineclinic.com.au/blog/tag/backpainsupport/) [backpaintips](https://www.brisbanespineclinic.com.au/blog/tag/backpaintips/) [eightmilesplains](https://www.brisbanespineclinic.com.au/blog/tag/eightmilesplains/) [northlakes](https://www.brisbanespineclinic.com.au/blog/tag/northlakes/) [thebrisbanespineclinic](https://www.brisbanespineclinic.com.au/blog/tag/thebrisbanespineclinic/) #### Author: Kelvin Choi Mr Chun Man (Kelvin) Choi is a Physiotherapist and Accredited Exercise Physiologist with a particular interest in chronic spinal pain and sporting injury prevention, management and rehabilitation.Devoting his career in the field, Kelvin obtained:Bachelor of Clinical Exercise Physiology Master of Physiotherapy Certificate in Dry Needling Strength and Conditioning Coach Level 1 Through Kelvin’s training and extensive experience, he has acquired a wide range of skill sets in clinical exercise prescription, manual therapy techniques and formulating customised return to sports programs for his clients. ### Related posts [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/10/knee-pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) [Could your knee pain be coming from your back?](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) October 30, 2024 [![exercises for lower back pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/08/exercises-for-lower-back-pain-220x160.png)](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) [Exercises for lower back pain](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) August 28, 2024 [![Factors Contributing to Your Pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/07/Factors-Contributing-to-Your-Pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/lifestyle-factors-contributing-to-your-pain/) [Physiotherapy for Spine Pain: Uncover the Lifestyle Factors Contributing to Your Pain](https://www.brisbanespineclinic.com.au/blog/lifestyle-factors-contributing-to-your-pain/) July 10, 2023 [![Disc Herniation and Physiotherapy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/05/Disc-herniation-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/disc-herniation-physiotherapy/) [Disc Herniation and Physiotherapy: A Non-Invasive Treatment Option](https://www.brisbanespineclinic.com.au/blog/disc-herniation-physiotherapy/) May 29, 2023 [![Overactive Abdominals](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/03/Overactive-Abdominals-2-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/overactive-abdominals/) [Overactive Abdominals](https://www.brisbanespineclinic.com.au/blog/overactive-abdominals/) March 14, 2023 [![knee pain coming from back](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/10/Untitled-design-92-e1572391871153-220x160.png)](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) [Could Your Knee Pain be Coming from Your Back?](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) January 25, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/ways-to-relieve-constant-backache/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Overcoming osteitis pubis – our guide to getting over groin strain You are here: [Aug272019](https://www.brisbanespineclinic.com.au/blog/2019/08/27/ "3:00 pm") [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/) [Women's Health](https://www.brisbanespineclinic.com.au/blog/category/womens-health/)![Osteitis Pubis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/08/osteitis-pubis.jpg.webp) In this article Osteitis pubis, often referred to as groin strain, is a painful debilitating condition. While anyone can experience osteitis pubis, two groups of people are susceptible for different reasons. In athletes, [particularly footballers in all codes, hockey players and runners](https://www.researchgate.net/publication/329882995_Management_of_osteitis_pubis_in_athletes_rehabilitation_and_return_to_training_-_a_review_of_the_most_recent_literature), osteitis pubis is usually an overuse injury.  In pregnant women about to engage in one of [humankind’s peak endurance events](https://www.abc.net.au/news/health/2019-06-06/pregnancy-tour-de-france-human-endurance-limits/11178852), it’s a consequence of the softening of pelvic and other ligaments in preparation for childbirth. ## **What is osteitis pubis?** Osteitis pubis is a painful inflammation of the pubic symphysis and the ligaments attached to it. The [pubic symphysis](https://www.healthline.com/human-body-maps/pubic-symphysis#1) is a thin joint that joins the two halves of your pelvis. The pelvic bones form a ring with the pubic symphysis at the front and sacro-iliac joints at the back. A healthy, correctly aligned pubis symphysis hardly moves at all. In osteitis pubis and other forms of groin strain, an x-ray will usually show that your pubis symphysis is misaligned and more mobile than it should be. ### **What causes osteitis pubis?** Osteitis pubis is most common in sports that involve twisting, kicking and sprinting and other sudden changes of pace and direction. While it is essentially an overuse injury, a single incident can trigger the pain. In pregnant and postpartum women osteitis pubis is a consequence of hormone Relaxin’s loosening of pelvic and hip joint ligaments.  The stability of the pubic symphysis and sacro-iliac joints are particularly affected by Relaxin’s essential role in preparing the body to deliver a baby. Furthermore, a rigorous labour can also contribute to displacing the pubic symphysis. Surgery or injuries to your back or pelvis can also trigger osteitis pubis. ### **What are the symptoms of osteitis pubis?** Not all groin strains are caused by osteitis pubis. However, a feeling of ‘groin strain’ aptly describes its most striking symptom. Central or one-sided pain in the groin or the lower stomach is common. The area in front of your pelvic bone can feel tender and sore to touch.  You might feel ‘lopsided’ or weak and hear or feel a ‘click’ in your pelvic area. You could also develop a limp or being to have difficulty standing or walking. ### **Physiotherapy for osteitis pubis** Our physiotherapists aim to relieve the pain and address the causes of osteitis pubis by focusing on: - Realigning your spine and your pelvis to aim to restore your normal mobility range of movement - Strengthening and stretching your muscles to help restore balance and flexibility - Improving your posture to support healthy functioning of all your body’s systems - Correcting sport-specific form and technique to help protect and improve your performance - Tailoring a rehabilitation program to support you to make a speedy, safe return to your sporting and other activities All musculoskeletal injuries, including osteitis pubis, can have complex causes. [Our care pathway](https://www.brisbanespineclinic.com.au/about-us/care-pathway/) begins with a complete case history and a thorough biomechanical assessment designed to pinpoint any and all possible reasons why your osteitis pubis or groin strain occurred in the first place. Furthermore, our experienced team includes physiotherapists with a special interest in [sports physiotherapy](https://www.brisbanespineclinic.com.au/about-us/kelvin-choi/) and [women’s health](https://www.brisbanespineclinic.com.au/about-us/caroline/). ### **Recovering from osteitis pubis** Being sidelined by osteitis pubis can be tough physically and psychologically. We support athletes of all levels and pregnant and postpartum women to stay fit and focused for the two to three months it typically takes to make a full recovery. By: - Helping relieve pain with [dry needling](https://www.brisbanespineclinic.com.au/dry-needling-and-pain-relief-your-questions-answered/), and demonstrating how to rest, ice, compress and elevate ( [RICE](https://www.physio-pedia.com/RICE)) correctly. - Setting and supervising exercise programs that aim to stabilise and strengthen all the relevant muscle groups including, [pelvic floor muscles](https://www.brisbanespineclinic.com.au/pelvic-floor-exercises/), abdominals, glutes, hip adductors and latissimus dorsi - Building fitness programs around swimming or cycling help retain cardiovascular fitness and reduce stress without impacting the pubic symphysis - Retraining to correct flawed techniques that can undermine recovery and limit athletic performance > “Osteitis Pubis can be quite debilitating and frustrating to deal with without the right help. Whether it’s stopping you from performing at your best in sports or it’s making it difficult for you to look after your newborn, there is no need to put up with the pain. We are here to help you overcome this with the right treatment and exercises” > > [– Caroline Sui](https://www.brisbanespineclinic.com.au/about-us/caroline/) – Women’s Health and Musculoskeletal Consultant of The Brisbane Spine Clinic Need an assessment? Our experienced team at The Brisbane Spine Clinic includes physiotherapists in sports physiotherapy and women’s health. Contact us to [b](https://www.brisbanespineclinic.com.au/about-us/caroline/) [ook your assessment.](https://www.brisbanespineclinic.com.au/booking/) Categories: [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/), [Women's Health](https://www.brisbanespineclinic.com.au/blog/category/womens-health/) [By Jiaming (Caroline) Sui](https://www.brisbanespineclinic.com.au/blog/author/caroline/ "View all posts by Jiaming (Caroline) Sui") [August 27, 2019](https://www.brisbanespineclinic.com.au/blog/2019/08/27/ "3:00 pm") Tags: [eightmilesplains](https://www.brisbanespineclinic.com.au/blog/tag/eightmilesplains/) [health](https://www.brisbanespineclinic.com.au/blog/tag/health/) [healthandwellness](https://www.brisbanespineclinic.com.au/blog/tag/healthandwellness/) [healthylifestyle](https://www.brisbanespineclinic.com.au/blog/tag/healthylifestyle/) [healthyliving](https://www.brisbanespineclinic.com.au/blog/tag/healthyliving/) [pelvicfloor](https://www.brisbanespineclinic.com.au/blog/tag/pelvicfloor/) [physio](https://www.brisbanespineclinic.com.au/blog/tag/physio/) [physiotherapy](https://www.brisbanespineclinic.com.au/blog/tag/physiotherapy/) [thebrisbanespineclinicnorthlakes](https://www.brisbanespineclinic.com.au/blog/tag/thebrisbanespineclinicnorthlakes/) [wellness](https://www.brisbanespineclinic.com.au/blog/tag/wellness/) [womenshealth](https://www.brisbanespineclinic.com.au/blog/tag/womenshealth/) #### Author: Jiaming (Caroline) Sui Ms Jiaming (Caroline) Sui is a musculoskeletal physiotherapist with a particular interest in women’s health conditions. Devoting her career to physiotherapy, Caroline obtained: \- Bachelor’s degree in the field of musculoskeletal physiotherapy. \- A Certificate in Dry Needling (Advanced Lower Limb). \- Certificate in Sports Physiotherapy.Her industry experience has seen her work in private practice and allied health systems including rehabilitation centres, hydrotherapy pools, and surgical wards. She has treated a whole range of patients with varied health conditions such as those suffering from chronic pain, athletes, people requiring general physiotherapy to pre and post-natal women. ### Related posts [![Exercise After a C-Section](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/04/Exercise-After-a-C-Section-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/exercise-after-a-c-section/) [Exercise After a C-Section: Postnatal Abdominal Training](https://www.brisbanespineclinic.com.au/blog/exercise-after-a-c-section/) April 3, 2023 [![abdominal separation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2018/12/Abdominal-Separation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/abdominal-separation-everything-you-need-to-know/) [Abdominal Separation: Everything you need to know](https://www.brisbanespineclinic.com.au/blog/abdominal-separation-everything-you-need-to-know/) January 27, 2023 [![knee pain coming from back](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/10/Untitled-design-92-e1572391871153-220x160.png)](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) [Could Your Knee Pain be Coming from Your Back?](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) January 25, 2023 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/12/Butt-Wink-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/are-you-guilty-of-butt-wink/) [How to squat properly: are you guilty of butt wink?](https://www.brisbanespineclinic.com.au/blog/are-you-guilty-of-butt-wink/) November 22, 2022 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/11/hysterectomy2-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/exercise-and-physiotherapy-after-a-hysterectomy/) [Exercise and physiotherapy after a hysterectomy](https://www.brisbanespineclinic.com.au/blog/exercise-and-physiotherapy-after-a-hysterectomy/) November 9, 2022 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/07/Untitled-design-2-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/heavy-lifting-and-back-pain-3-ways-to-reduce-your-risk/) [Heavy Lifting And Back Pain – 3 Ways To Reduce Your Risk](https://www.brisbanespineclinic.com.au/blog/heavy-lifting-and-back-pain-3-ways-to-reduce-your-risk/) October 31, 2022 [Go to Top](https://www.brisbanespineclinic.com.au/blog/overcoming-osteitis-pubis/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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You are here: [Oct62021](https://www.brisbanespineclinic.com.au/blog/2021/10/06/ "3:16 pm") [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/10/TBSC-Meniscus-Tear.jpg.webp) In this article ## Meniscus tear: surgery or physical therapy? There are some parts of the body that you don’t tend to learn about until you’ve injured them in some way. That’s certainly true of the meniscus. You may never have heard of it until you’re grasping your painful knee and are told you’ve torn the meniscus. So, what is the meniscus? And, if you’ve torn it, should you opt for surgery or physiotherapy? ## What is the meniscus? Your [meniscus](https://www.hopkinsmedicine.org/health/conditions-and-diseases/torn-meniscus) is a C-shaped wad of cartilage that sits inside your knee. Each knee has two menisci – one on the inside and one on the outside knee. These shock-absorbing pads sit between your femur (thigh bone) and tibia (shin), helping your lower leg bear the weight of your body. ## How can you tear your meniscus? Any activity that involves forcefully twisting your knee can lead to a [torn meniscus](https://www.mayoclinic.org/diseases-conditions/torn-meniscus/symptoms-causes/syc-20354818#:~:text=The%20meniscus%20is%20a%20C,the%20most%20common%20knee%20injuries.). Sports like tennis, basketball and football can easily lead to a torn meniscus. But you don’t have to be doing something dramatic. Sometimes just kneeling, doing a deep squat or lifting something heavy can tear the meniscus. It’s one of the most common knee injuries there is. Age and weight may also increase the risk of a meniscus tear. ## What are the symptoms of a torn meniscus? If you’ve torn your meniscus, you may [experience](https://www.hopkinsmedicine.org/health/conditions-and-diseases/torn-meniscus): - Pain and swelling in your knee - A sense of catching or locking in your knee joint - Feeling like your knee is about to give way - Inability to fully move your knee. ## How is a meniscus tear diagnosed? Those symptoms can also be caused by a number of other knee complaints so it’s important to seek a proper diagnosis from a medical professional if you’re experiencing knee pain. A meniscus tear can be diagnosed after: - A physical examination of your knee - An assessment of your symptoms - Imaging scans such as an X-ray or MRI. ## How is a meniscus tear treated? The right treatment for your meniscus tear depends on factors like: - Your age, overall health and fitness - The severity of the tear - Which activities you’re keen to resume - Your preferences. [Treatment options](https://www.hopkinsmedicine.org/health/conditions-and-diseases/torn-meniscus) may include: - Pain relief - Resting from activities that aggravate your knee - Using ice or heat therapy - Managing any underlying arthritis - Physiotherapy to help stabilise and support your knee joint by strengthening the surrounding muscles - Surgery (knee arthroscopy) to repair or trim the torn meniscus or, if you have advanced arthritis, to replace the knee itself. ## Should you have surgery or physiotherapy for a meniscus tear? It doesn’t have to be an either/or choice. Usually in healthcare, we recommend the most conservative treatment options first. That means you would start with physiotherapy, following a non-invasive program of exercises and other treatments designed to strengthen and stabilise your knee. If your knee responds well, you may find that you’re well on the road to recovery and able to get back to your usual activities with confidence. If your knee is not healing well despite the physiotherapy, you might decide to see an orthopaedic surgeon and investigate whether surgery would help. [Surgery to repair the meniscus](https://www.uofmhealth.org/health-library/te7366#te7366-Bib) is most successful if you: - Are young - Have good knee stability overall - Have torn an area of the meniscus that has a good blood supply - Have repair surgery within a few weeks of the injury. If you go ahead with surgery, you’ll still need to continue with physiotherapy as [prehab](https://www.brisbanespineclinic.com.au/blog/majory-surgery-and-prehabilitation/) to get your knee in the best possible shape before the op and as [rehab](https://www.brisbanespineclinic.com.au/blog/surgery-rehab-recovery/) afterwards to strengthen your knee. ## How can The Brisbane Spine Clinic help? Our experienced physiotherapists provide high-quality care for your injured knee, diagnosing and treating meniscus tears and encouraging you by measuring your progress. We can help you decide whether surgery would help and, if you do opt for an op, we can support you through prehab and rehab, aiming to get you back to the lifestyle you love as fully as possible. Please [book an appointment](https://www.brisbanespineclinic.com.au/booking/) today. Disclaimer _All information is general in nature. Patients should consider their own personal circumstances._ Categories: [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/), [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/) [By Leo Hyun](https://www.brisbanespineclinic.com.au/blog/author/leo-hyun/ "View all posts by Leo Hyun") [October 6, 2021](https://www.brisbanespineclinic.com.au/blog/2021/10/06/ "3:16 pm") #### Author: Leo Hyun Mr Sang Bin (Leo) Hyun is a leading physiotherapist at The Brisbane Spine Clinic with a subspecialty interest in spinal related conditions and sporting injuries – prehabilitation and rehabilitation. Leo has extensive experience treating patients with whiplash injuries and related chronic neck and shoulder pain. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/meniscus-tear-surgery-or-physical-therapy/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Bursitis: Is it the cause of your hip pain? You are here: [Nov102021](https://www.brisbanespineclinic.com.au/blog/2021/11/10/ "11:48 am") [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/11/TBSC-Bursitis-Blog.jpg.webp) In this article ## What is bursitis? Bursitis is inflammation of the bursa. Bursae are small, squishy sacs that sit between your bones and soft tissues to cushion impact and reduce friction. They’re spread throughout your body, including in your shoulder, elbow, hip, knee and heel. You have two bursae in your hip that can be prone to [hip bursitis](https://orthoinfo.aaos.org/en/diseases--conditions/hip-bursitis): - Trochanteric bursitis refers to inflammation of the bursa covering the bony point of your hip bone. This is the most common type of hip bursitis. - Iliopsoas bursitis refers to inflammation of the bursa on the inside (groin side) of your hip. ## What are the symptoms of hip bursitis? [Bursitis](https://www.mayoclinic.org/diseases-conditions/bursitis/symptoms-causes/syc-20353242) can make the affected joint feel stiff, achy and painful when you move or apply pressure to it. The area may also look swollen and red. [Symptoms of trochanteric hip bursitis](https://orthoinfo.aaos.org/en/diseases--conditions/hip-bursitis) include pain: - At the point of your hip, which may extend to your outer thigh - That feels sharp and intense initially but later becomes a spreading ache - Worsens at night, when you lie on that side or when you stand up after being seated for a while - Intensifies after a long walk, climbing stairs or squatting. ## What causes hip bursitis? Hip bursitis is often caused by overuse, which can happen if you’ve been running, cycling, stair climbing or standing for long periods. Other [risk factors](https://orthoinfo.aaos.org/en/diseases--conditions/hip-bursitis) include: - Spine disorders such as scoliosis or arthritis in the lower spine - Hip injuries - Having one leg that’s considerably shorter than the other, which can irritate the hip bursa over time - Rheumatoid arthritis - Previous hip surgery - Bone spurs or calcium deposits. ## Who gets hip bursitis? Hip bursitis can affect anyone but is [most common](https://www.mayoclinic.org/diseases-conditions/bursitis/symptoms-causes/syc-20353242) in women and in people who are middle-aged or older. Hip bursitis is also more common in people who are overweight or live with medical conditions like diabetes or arthritis. ## What’s the treatment for hip bursitis? Treatment aims to reduce the inflammation in the bursa and so relieve pain and promote ease of movement. Surgery is rarely necessary since conservative treatments can usually resolve hip bursitis. Your [treatment options](https://www.arthritis-health.com/types/bursitis/hip-bursitis-treatment) may include: - Reducing inflammation with topical creams or short-term use of anti-inflammatory medicines like ibuprofen - Avoiding activities that aggravate the hip bursa, especially if your hip bursitis is probably caused by overuse - Physiotherapy to tailor your activity level appropriately, encourage joint mobility, take pressure off your hip with walking aids or correct leg imbalances using orthotics - Draining fluid from a particularly swollen bursa using an aspiration needle - Antibiotics if the bursa has become infected - Losing weight to ease pressure on your hips - Corticosteroid injections into the hip bursa if other treatments have not led to an improvement. ## How can The Brisbane Spine Centre help? We’re here to help you recover from hip bursitis, reduce the risk of a recurrence and enjoy ease of movement once more. Our skilled physiotherapists will assess your condition, explore its causes and develop a treatment plan to reduce inflammation in the bursa, relieve symptoms and ease pain. Your tailored treatment plan may involve exercises to strengthen your quads and glute muscles and to stretch your iliotibial band to better support your hips. We may also provide advice on your posture and on proper running and jumping form if necessary. Please [make an appointment](https://www.brisbanespineclinic.com.au/booking/) today. Disclaimer _All information is general in nature. Patients should consider their own personal circumstances._ Category: [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [By Kelvin Choi](https://www.brisbanespineclinic.com.au/blog/author/kelvin-choi/ "View all posts by Kelvin Choi") [November 10, 2021](https://www.brisbanespineclinic.com.au/blog/2021/11/10/ "11:48 am") #### Author: Kelvin Choi Mr Chun Man (Kelvin) Choi is a Physiotherapist and Accredited Exercise Physiologist with a particular interest in chronic spinal pain and sporting injury prevention, management and rehabilitation.Devoting his career in the field, Kelvin obtained:Bachelor of Clinical Exercise Physiology Master of Physiotherapy Certificate in Dry Needling Strength and Conditioning Coach Level 1 Through Kelvin’s training and extensive experience, he has acquired a wide range of skill sets in clinical exercise prescription, manual therapy techniques and formulating customised return to sports programs for his clients. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/is-hip-bursitis-causing-your-pain/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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It could be a team game like football, netball or cricket or a solo ‘me time’ sport like running, cycling or swimming. Whatever it is, it’s a time when you feel alive and engaged. So, it’s really demoralising when injury strikes. Not only are you in pain, you’ve lost your outlet for exercise and socialising. Sport carries some risks that you can’t prevent. There’s nothing you can do about another player colliding with you in a bad tackle that leaves you with a concussion or fracture. You can reduce the risk of certain injuries though. Here are 5 simple ways to help prevent sport injuries. ### 1.     Warm up (and cool down) properly Some days don’t go as you hoped. If you’ve been held up at work or stuck in traffic, you may arrive late at training, feeling flustered and rushed. You want to race onto the pitch and start playing. Don’t skip the warm up though. [Warming up primes your body](https://www.heart.org/en/healthy-living/fitness/fitness-basics/warm-up-cool-down) for a good work out by: - Slowly raising your heart rate - Dilating your blood vessels - Supplying your muscles with more oxygen - Raising muscle temperature for better flexibility and increased efficiency. Your pre-workout stretches increase range of motion and eases the stress on joints and tendons. Cooling down is just as important. It helps your body wind down slowly, avoiding a rapid drop in heart rate or blood pressure. ### 2.     Use the correct equipment If you’re playing sport, accept the fact that you’ll need to fork out for the right gear. Get the shin pads, helmet, quality trainers or whatever else will support you on the field. A helmet, for example, can protect you from severe concussion or other head injuries. And the right trainers help your body absorb impact, helping to prevent overuse injuries like runner’s knee. Yes, all that costs money, especially since you will need to keep updating or replacing your gear over time. But it’s much nicer to spend your money on a great pair of trainers for a sport you love than to spend it on long-term healthcare for an injury you could probably have prevented. ### 3.     Proper technique When you first learnt how to drive, you probably had certain things drilled into you by your driving instructor. Maybe you were told to keep both hands on the wheel in a 10 o’clock and 2 o’clock position or to remember the sequence of mirror, signal, manoeuvre before you made a turn. Odds are that you don’t always drive like that anymore. Your technique has probably slipped a bit as you’ve become more familiar with driving. That can happen with your sports technique too. Technique means the basic movements of your sport. It’s very easy to slip into incorrect technique that can limit your performance and lead to injuries. If you grip your racket too tight, you risk tendonitis. If you’re a bowler with poor posture, you may hurt your spine. If you jump but land with your knees out of alignment, they’ll give way at some point. If you overstride when you run and strike the ground with your heel rather than your midfoot, then you will probably develop some joint pain as time goes on. There are plenty of online resources to help you learn correct technique for your chosen sport, whether that’s swimming, running, tennis or something else. A good coach can help too as can your physiotherapist. ### 4.     Don’t play through pain While we no longer recommend total rest for most injuries (some movement is usually good for your body), it’s not usually wise to play sport when you’re in pain. Many sports [injuries](https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/overuse-injury/art-20045875#:~:text=An%20overuse%20injury%20is%20any,much%20physical%20activity%20too%20quickly.) [relate](https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/overuse-injury/art-20045875#:~:text=An%20overuse%20injury%20is%20any,much%20physical%20activity%20too%20quickly.) [to overuse](https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/overuse-injury/art-20045875#:~:text=An%20overuse%20injury%20is%20any,much%20physical%20activity%20too%20quickly.). You’ve performed that same movement (like a tennis serve) again and again and again. Your joints or soft tissues are clamouring for a breather and it’s time to listen. Your physio can diagnose an overuse injury, advise you on how to manage it, and recommend cross-training strategies to keep you sporting fit while you rest that particular area of your body. Once the affected area has recovered, your physio can then work with you to address factors that contributed to the injury (like incorrect technique, overtraining or biomechanical aspects) and create a tailored conditioning plan to strengthen your body. ### 5.     Conditioning [Body conditioning](https://www.healthline.com/health/exercise-fitness/body-conditioning) aims to strengthen, shape and tone your body using flexibility, strength and resistance exercises. Your physiotherapist can give you a program of exercises tailored to your needs. These are usually exercises you can do in your living room – things like squats, lunges, burpees or planks. Done consistently, these exercises build up your body, reducing the likelihood of injury. ## How The Brisbane Spine Clinic can help [Our capable sports physiotherapists](https://www.brisbanespineclinic.com.au/spinal-services/brisbane-sports-physio/) can help you to hone your body, perfect your technique and reduce the risk of injury. Please [make an appointment](https://www.brisbanespineclinic.com.au/booking/) today. Disclaimer _All information is general in nature. Patients should consider their own personal circumstances._ Categories: [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/), [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/) [By Leo Hyun](https://www.brisbanespineclinic.com.au/blog/author/leo-hyun/ "View all posts by Leo Hyun") [November 24, 2021](https://www.brisbanespineclinic.com.au/blog/2021/11/24/ "10:55 am") #### Author: Leo Hyun Mr Sang Bin (Leo) Hyun is a leading physiotherapist at The Brisbane Spine Clinic with a subspecialty interest in spinal related conditions and sporting injuries – prehabilitation and rehabilitation. Leo has extensive experience treating patients with whiplash injuries and related chronic neck and shoulder pain. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/5-ways-to-prevent-sports-injuries-2/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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You are here: [Jan42022](https://www.brisbanespineclinic.com.au/blog/2022/01/04/ "2:01 pm") [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/01/TBSC-Become-a-Physiotherapist.png.webp) In this article ## So you want to become a physiotherapist? Of course you do! It’s a rewarding, versatile career in a dynamic field. If you love science and like people, why wouldn’t you want to be a physiotherapist? ## A day in the life of an Aussie physiotherapist [Physiotherapy is such a varied career](https://ahpa.com.au/allied-health-professions/physiotherapy/) that it’s hard to pick just one typical day. It depends greatly on where you work and which clinical area you specialise in. Here are three possible versions of a ‘typical’ day. - Ben wakes early and goes surfing before arriving at work, a private physiotherapy practice on the Sunshine Coast. He enjoys working in general physiotherapy because he sees a wide variety of patients with a mix of different needs. By the end of his day, Ben has treated a 57-year-old woman with osteoarthritis of the knee, a middle-aged weekend warrior with lower back pain and a 14-year-old with cerebral palsy using an NDIS Plan. - Amira loves the buzz of city life. She works as a physio in a large tertiary hospital and enjoys using her skills to help patients who are recovering from different surgeries or living with advanced conditions like cancer, cystic fibrosis or heart failure. She plans to do further training as a women’s health physiotherapist to support women preparing for or recovering from birth. - Lucy is a sports physiotherapist who keeps her state’s cricket team in good shape, helping them to reduce the risk of injury or recover more rapidly so they can keep competing. She loves the team spirit, the drive and commitment of her clients, the travel to other cities and the amazing vibe at a match. ## How do you become a physiotherapist? While Ben, Amira and Lucy use their physiotherapy skills in quite different ways, they each completed the same base training, gained experience and then, in some cases, continued further study to develop a particular area of expertise. Physiotherapy is a job that [requires an extensive understanding](https://australian.physio/aboutus/studying-physiotherapy) of physical, structural and physiological aspects of human form and movement. To become a physiotherapist you need to: - Study the right subjects in school such as English, biology, chemistry, physics, health and physical education so that you get into a physio course at uni (contact your preferred uni to find out exactly what prerequisites you need to meet) - Study physiotherapy at university or complete a relevant degree followed by a postgraduate qualification in physiotherapy. Once you’ve gained some experience as a graduate physiotherapist, you may wish to specialise in a particular area of physiotherapy, which will require further training. Physiotherapy is a growing field with a long list of [specialisations](https://australian.physio/pd/australian-college-physiotherapy-information) like: - Cardiorespiratory - Gerontology - Musculoskeletal - Neurology - Occupational health - Paediatrics - Pain - Sports and exercise - Women’s, men’s and pelvic health physiotherapy. ## How much do physiotherapists earn? This is always a tricky question to answer. The sense of fulfilment you get from practising physiotherapy is completely unrelated to money. But then you also need money – you want to buy a house, raise kids, go on fun holidays and enjoy life. As you’ve seen, physiotherapists work in widely varying settings. Some work for state health departments, some are in private practice and some work for sports teams. Some are generalists, some are specialists. Some carve out a completely different path. That makes it hard to give useful guidance on salary expectations. But here goes..here’s a list of the salary expectations that Google delivers. ### [Indeed](https://au.indeed.com/career/physiotherapist/salaries) **$81,520 (average)** ### [Glassdoor](https://www.glassdoor.com.au/Salaries/physiotherapist-salary-SRCH_KO0,15.htm) **$81k** ### [Seek](https://www.seek.com.au/career-advice/role/physiotherapist) **$75–$85k** ### [Salary Explorer](http://www.salaryexplorer.com/salary-survey.php?loc=13&loctype=1&job=916&jobtype=3) **$87–$245k** As you can see, the first three are in the same ballpark. The fourth starts in the same ballpark but extends far beyond it, perhaps reflecting specialist clinical skills or simply more savvy business sense. Because, if you establish your own private practice, you’re not only a physiotherapist. You’re also a business owner. If you manage your practice well, you have the opportunity to substantially increase your net worth over time. ## Physiotherapy careers at The Brisbane Spine Clinic As a growing business with entrepreneurial leaders, we’re always on the lookout for new talent. As a physiotherapist at The Brisbane Spine Clinic, you benefit from: - A supportive, friendly, stimulating team - Our reputation as leaders in spinal health - A competitive salary - A complex and varied caseload - Professional development pathways - Mentoring and ongoing support - Being part of a growing business open to new ideas and opportunities. If you think you’d be a great fit for us, email your resume to [justin@brisbanespineclinic.com.au](mailto:justin@brisbanespineclinic.com.au). Category: [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [By Justin](https://www.brisbanespineclinic.com.au/blog/author/justin/ "View all posts by Justin") [January 4, 2022](https://www.brisbanespineclinic.com.au/blog/2022/01/04/ "2:01 pm") #### Author: Justin Mr Yu-Tsung (Justin) Lin is a musculoskeletal physiotherapist with a special interest in spinal conditions and the treatment of chronic neck pain, chronic back pain and lower back pain.Devoting his career in the field of musculoskeletal manual therapy, Justin obtained: \- Master’s degree in the field of musculoskeletal physiotherapy – the top echelon of training for manual therapists. \- A Certificate in Spine Manual Therapy. \- Certificate in IASTM (instrument-assisted soft tissue manipulation) techniques and dry needling techniques.Justin is also in the process of becoming a certified practitioner in Mulligan Concept techniques, which is a pain-free, instant result manual therapy that is very effective for treatment of spinal conditions. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/become-a-physiotherapist/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Preventing back pain when sleeping You are here: [Jan252022](https://www.brisbanespineclinic.com.au/blog/2022/01/25/ "9:24 am") [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/) [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/01/Back-Pain-and-Sleep.png.webp) In this article ## Preventing back pain when sleeping Does back pain prevent you from getting the good night’s rest you need? Studies have shown that back pain and poor sleep have a two-way relationship. This means that if you experience chronic back pain, you are more likely to sleep poorly. A [2011 study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3082679/), for example, found 58.9% of participants reported that their back pain disturbed their sleep. It also means that poor sleep quality can place you at higher risk of developing back problems. A [study published in 2021](https://www.nature.com/articles/s41598-021-94845-7) – which looked at data on 8601 people over 22 years – found people with long-term poor sleep had nearly twice the risk of back-related disability compared to people with long-term good sleep. ## Why do I get back pain when I sleep? There’s no single reason people experience back pain – which can occur anywhere from the neck to the tailbone – when they’re trying to sleep. However, some factors that can lead to back pain during sleep include: - Sleeping posture - Unsupportive bedding - Some health conditions, such as fibromyalgia - Recent back injury - Pregnancy. Rarely, back pain at night may be a sign of a more serious issue. Your physio can assess your back to determine the cause of your symptoms. Fortunately, there are things you can do to help prevent back pain when you’re sleeping – whether you experience chronic back pain or are simply having trouble getting comfy at night. ## Back pain and sleeping positions If you wake up with pain, your sleeping posture could be to blame. Certain sleeping positions can put pressure on your neck, shoulders, hips, and lower back, leading to pain. Recent research found insufficient evidence to identify a direct link between sleeping posture and spinal symptoms. However, frequent stomach sleeping may be a culprit because it tends to flatten the natural spinal curves. Plus, you have to twist your neck to breathe. ### Best sleeping positions for your back Better sleeping positions for spinal health are: - On your back with a pillow under your knees - On your side with your knees comfortably bent (with a pillow between them if necessary). ![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/01/TBSC-Sleeping-Positions-e1643066115813.png.webp) If you’re a resolute stomach sleeper, placing a pillow under your pelvis or lower abdomen can help ease the pressure on your back. And don’t worry if you change positions throughout the night. Your joints and muscles love to move, so that’s a good thing (provided you’re not tossing and turning, which is a different matter). ## What is the best bed for lower back pain? Again, there’s no one-size-fits-all solution. Personal preference plays a role, with some people preferring a firmer mattress than others. Comfort and support are key. If you’re looking to buy a new bed, look for try-before-you-buy deals. If you travel and come across a mattress you love (or hate!), take note of the brand and model. Spending a bit more to get a quality product can be worthwhile, but don’t get caught up in fancy names and marketing gimmicks. Try as many beds as you can. Mattresses also suffer wear and tear and typically need replacing every 10-15 years. If you suffer neck pain, a contoured pillow may help. It should be of a size that maintains your neck’s natural curve for back sleeping and fills the gap between your head and shoulder when side sleeping. If some simple changes to your sleeping position or bedding don’t ease your problems, or you have queries over what’s right for you, The Brisbane Spine Clinic can help. Our experienced team will assess your situation and provide tailored advice (and therapy if needed). Our clinics are conveniently located in [Eight Mile Plains](https://www.brisbanespineclinic.com.au/spinal-services/eight-mile-plains/) and [North Lakes](https://www.brisbanespineclinic.com.au/spinal-services/north-lakes/). Call us to book your appointment on [(07) 3841 3070](tel:0738413070) or [book online here](https://www.brisbanespineclinic.com.au/booking/). Categories: [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/), [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [By Justin](https://www.brisbanespineclinic.com.au/blog/author/justin/ "View all posts by Justin") [January 25, 2022](https://www.brisbanespineclinic.com.au/blog/2022/01/25/ "9:24 am") #### Author: Justin Mr Yu-Tsung (Justin) Lin is a musculoskeletal physiotherapist with a special interest in spinal conditions and the treatment of chronic neck pain, chronic back pain and lower back pain.Devoting his career in the field of musculoskeletal manual therapy, Justin obtained: \- Master’s degree in the field of musculoskeletal physiotherapy – the top echelon of training for manual therapists. \- A Certificate in Spine Manual Therapy. \- Certificate in IASTM (instrument-assisted soft tissue manipulation) techniques and dry needling techniques.Justin is also in the process of becoming a certified practitioner in Mulligan Concept techniques, which is a pain-free, instant result manual therapy that is very effective for treatment of spinal conditions. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/10/knee-pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) [Could your knee pain be coming from your back?](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) October 30, 2024 [![exercises for lower back pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/08/exercises-for-lower-back-pain-220x160.png)](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) [Exercises for lower back pain](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) August 28, 2024 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [Go to Top](https://www.brisbanespineclinic.com.au/blog/preventing-back-pain-while-sleeping/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Migraines: what causes them and how to treat them You are here: [Feb72022](https://www.brisbanespineclinic.com.au/blog/2022/02/07/ "10:33 am") [Headache](https://www.brisbanespineclinic.com.au/blog/category/headache/) [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/02/TBSC-Migraine-Causes-and-Treatment.png.webp) In this article What image comes to mind when you hear the word ‘migraine’? You probably think of an atrocious and persistent headache and envisage someone clutching their head in pain. Well, there’s truth in that: headache is a common migraine symptom. But migraines don’t always involve headaches and do involve a number of symptoms affecting other parts of your body. So, what’s going on? ## What are migraines? Migraines are definitely not ‘just a bad headache’. They are a [complex neurological (nerve-related) disorder](https://headacheaustralia.org.au/migraine/). Migraines can be hard to live with, interrupting your plans, affecting your job performance or schooling and curtailing your social life. We don’t yet fully understand migraines. They involve a number of biological and environmental factors with a different mix for every person. ## What triggers migraines? Many different aspects of daily life may [trigger migraines](https://headacheaustralia.org.au/migraine/migraine-a-common-and-distressing-disorder/) including: - Intense emotions like stress, arguments and excitement - Too much or too little sleep - Missed or delayed meals or certain foods or food additives - Alcohol - Sensory triggers like flickering lights, perfume or jarring sounds - Environmental changes, especially changes in barometric pressure - Screen time - Poor posture - For women, hormonal changes around menstruation, perimenopause or menopause - Vigorous or high-impact exercise. ## What are common migraine symptoms? [Migraine is a varied condition](https://headacheaustralia.org.au/migraine/migraine-a-common-and-distressing-disorder/) that affects each person differently but commonly includes: 1. A headache that lasts for 4-72 hours with at least 2 of the following aspects: - Affects one side of the head - Has moderate to severe intensity - Throbs - Gets worse when you move. 1. At least one additional symptoms such as: - Nausea - Vomiting - Sensitivity to light (photophobia) - Sensitivity to noise (phonophobia). Though headaches are a common symptom, some people do experience migraine without headache. People may also experience a range of other symptoms such as: - Aura – visual disturbances such as zig-zag lines, flashing lights, blind spots or difficulty focusing - A stiff neck and shoulders - Brain fog - Tingling, numbness or weakness - Difficulty speaking - Dizziness - Sensitivity to smell. These symptoms can be [distressing and disruptive](https://www.self.com/story/migraine-day-to-day). When you have a splitting headache, feel blinded by light, have spots before your eyes and are dealing with brain fog and nausea (for example), you can’t continue with what you were doing. You have to stop, whether you want to or not. ## How a migraine gets on your nerves Your [nervous system uses electric and chemical signals](https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/nervous-system) to help all the parts of your body communicate with each other. It’s a bit like your email system. Most of the time, you send the right message to the right recipient and all is well. But sometimes you accidentally hit ‘reply all’ when you meant to send a private message and suddenly the whole office is abuzz with news they weren’t supposed to get. Most of the time, your nervous system works well. But sometimes it goes into accidental overdrive and causes a migraine by: - Activating trigeminovascular pathways which control sensation in your face and jaw – resulting in headaches - Creating an over-excited brain that triggers pain signals and generates other symptoms like nausea, light and sound sensitivity and aura. ## Treating migraines Many different neurotransmitters (nerve signals) may be activated in an attack, making it hard to pinpoint the most appropriate treatment. There are three main aspects to [treating migraines](https://headacheaustralia.org.au/migraine/migraine-a-common-and-distressing-disorder/): understanding your migraines, relieving their symptoms and reducing their frequency or severity. ### Understanding your migraines As noted above, migraine affects each person differently. It’s often a good idea to keep a migraine diary then look for patterns to help you understand your migraine triggers and what (if anything) works best to prevent or limit them. ### Relieving migraine symptoms Over time, you’ll hopefully learn to recognise your own early warning signs of a migraine and learn how to relieve your symptoms (often through trial and error). Many people find relief in cool, dark, quiet rooms. Your doctor may also suggest that you try certain medications when you feel a migraine coming on such as: - Over-the-counter painkillers for both their pain-relieving properties and their impact on your nervous system - Triptans, a class of drugs that help to calm overactive pain nerves - Anti-nausea medications. ### Reducing the frequency or severity of migraines While there is no cure for migraine, you may be able to limit its frequency or severity through both self-care and medication. A predictable, stable life may seem a little boring but it’s better than a migraine! Self-care to reduce migraines involves much of the same advice given to anyone trying to live healthily such as: - Getting enough sleep and being consistent with bedtimes and wake times - Finding a healthy rhythm of work, rest and play - Eating a healthy diet and having regular, predictable mealtimes - Exercising regularly - Simplifying your life to reduce stress. Your doctor may also prescribe vitamins or medications to take each day to prevent migraines. There are many different options here depending on your symptoms and medical history, including riboflavin (vitamin B2), Botox and beta blockers. A range of other therapies may also help, including our own particular area of expertise: physiotherapy. ## How can The Brisbane Spine Clinic help? [Physiotherapy is a non-pharmalogical treatment](https://www.brisbanespineclinic.com.au/spinal-conditions/headache-migraine-treatment/) that may help to reduce the occurrence of migraines. Though it recommended further research, a 2011 [systematic review](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3072494/) found that massage therapy, physiotherapy, relaxation and chiropractic spinal manipulative therapy might be just as good at preventing migraine as prescription drugs (without their side effects). Poor posture and muscle tension in the back, shoulders and neck can both contribute to migraines. Physiotherapy helps to reduce tension, promote good posture and encourage healthy movement. In addition, [vestibular physiotherapy](https://www.brisbanespineclinic.com.au/spinal-services/vestibular-physiotherapy/#1627270720734-d4b368f3-754b) can help to improve your balance system, reducing symptoms like dizziness which commonly accompanies migraines and is a dominant feature of vestibular migraine. We have many years of experience in addressing headaches and migraines at The Brisbane Spine Clinic using the [Watson Headache Approach](https://www.brisbanespineclinic.com.au/blog/what-is-the-watson-headache-approach/), which requires no medication, is radiation-free, non-invasive and does not require injections. If you’re living with migraines, please don’t suffer alone. We provide empathetic, evidence-based, high-quality care for many patients with migraine. [Book an appointment](https://www.brisbanespineclinic.com.au/booking/) today. **Disclaimer** _All information is general in nature_ Categories: [Headache](https://www.brisbanespineclinic.com.au/blog/category/headache/), [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [By Justin](https://www.brisbanespineclinic.com.au/blog/author/justin/ "View all posts by Justin") [February 7, 2022](https://www.brisbanespineclinic.com.au/blog/2022/02/07/ "10:33 am") #### Author: Justin Mr Yu-Tsung (Justin) Lin is a musculoskeletal physiotherapist with a special interest in spinal conditions and the treatment of chronic neck pain, chronic back pain and lower back pain.Devoting his career in the field of musculoskeletal manual therapy, Justin obtained: \- Master’s degree in the field of musculoskeletal physiotherapy – the top echelon of training for manual therapists. \- A Certificate in Spine Manual Therapy. \- Certificate in IASTM (instrument-assisted soft tissue manipulation) techniques and dry needling techniques.Justin is also in the process of becoming a certified practitioner in Mulligan Concept techniques, which is a pain-free, instant result manual therapy that is very effective for treatment of spinal conditions. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/migraine-causes-and-treatments/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Raymond Lin](https://www.brisbanespineclinic.com.au/about-us/raymond-lin/) - [Sean Chiang](https://www.brisbanespineclinic.com.au/about-us/sean-chiang/) - [Careers](https://www.brisbanespineclinic.com.au/about-us/careers/) - [Joint Effort Approach](https://www.brisbanespineclinic.com.au/about-us/joint-effort-approach/) - [Services](https://www.brisbanespineclinic.com.au/services/) - [Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/) - [Rehabilitation](https://www.brisbanespineclinic.com.au/services/physiotherapy/rehabilitation/) - [Sports Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/sports-physiotherapy/) - [Vestibular Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/vestibular-physiotherapy/) - [Women’s Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/womens-physiotherapy/) - [Physio for Back Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-back-pain/) - [Physio for Knee Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-knee-pain/) - [Physio for Plantar Fasciitis](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-plantar-fasciitis/) - [Physio for Tennis Elbow](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-tennis-elbow/) - [Physio for Wrist Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-wrist-pain/) - [Chiropractic](https://www.brisbanespineclinic.com.au/services/chiropractic/) - [NDIS Physiotherapy Services](https://www.brisbanespineclinic.com.au/services/ndis-physiotherapy/) - [Second Opinion Spinal Surgery](https://www.brisbanespineclinic.com.au/services/second-opinion-to-spinal-surgery/) - [Spine Special Consult](https://www.brisbanespineclinic.com.au/services/spine-special-consult/) - [Dry Needling](https://www.brisbanespineclinic.com.au/services/dry-needling/) - [Headache and Migraine Treatment](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Conditions](https://www.brisbanespineclinic.com.au/conditions/) - [Fibromyalgia](https://www.brisbanespineclinic.com.au/conditions/fibromyalgia/) - [Failed Back Surgery Syndrome](https://www.brisbanespineclinic.com.au/conditions/failed-back-surgery-syndrome/) - [Headaches and Migraines](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Scoliosis](https://www.brisbanespineclinic.com.au/conditions/scoliosis/) - [Disc Bulge](https://www.brisbanespineclinic.com.au/conditions/disc-bulge/) - [Lower Back Pain](https://www.brisbanespineclinic.com.au/conditions/lower-back-pain/) - [Acute & Chronic Neck Pain](https://www.brisbanespineclinic.com.au/conditions/neck-pain/) - [Sacroiliac Joint Pain](https://www.brisbanespineclinic.com.au/conditions/sacroiliac-joint-pain/) - [Whiplash](https://www.brisbanespineclinic.com.au/conditions/whiplash/) - [Thoracic Outlet Syndrome](https://www.brisbanespineclinic.com.au/conditions/thoracic-outlet-syndrome/) - [Sciatica](https://www.brisbanespineclinic.com.au/conditions/sciatica/) - [Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Massage Therapy: How Massage and Physiotherapy Work Together You are here: [Apr112022](https://www.brisbanespineclinic.com.au/blog/2022/04/11/ "4:15 pm") [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/) [Neck Pain](https://www.brisbanespineclinic.com.au/blog/category/neck-pain/) [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/04/Massage-and-physio.png.webp) We all love a good quality massage, don’t we? After a sports injury or a few too many hours spent hunched over a desk, a relaxing massage with skilled hands feels like the perfect remedy for tired, tense muscles, providing desperately needed pain relief and relaxation. If you’re feeling that tension and soreness right now, you might be wondering if you need to see a local massage therapist or seek out your physiotherapist for the service. What is the difference? How can your physiotherapist utilise massage as part of their service? Physiotherapists may provide massage as part of a [rehabilitation program](https://www.brisbanespineclinic.com.au/spinal-services/rehabilitation/). And the great news is that their advanced level of training and knowledge of human anatomy and physiology means that they can target your problem areas with a high level of precision and skill, helping to maximise the benefits of massage in injury recovery and muscle relaxation. They also know how to combine the therapy with other treatment modalities, such as stretching, exercises and taping in order to provide a holistic and effective plan to tackle your concern. ## What’s the difference between a relaxation massage and a physiotherapy massage? In comparison to a physiotherapist, a massage therapist is generally trained to a certificate IV or diploma level, their focus involves relieving muscular tension that has built up due to stress or injury. As opposed to [physiotherapy](https://www.brisbanespineclinic.com.au/spinal-services/physiotherapy/) which incorporates massage as only one part of an overall treatment plan, relaxation massage is a stand alone treatment that doesn’t necessarily target a specific problem area. This may be nice for a spa holiday or to kickstart your annual leave to relieve tension. On your next weekend away you can go to the beach, sip a delicious cool drink in the sun and thank your massage therapist for making your trip a relaxing and happy one. But for that sports injury that’s been playing up for a while, or that shoulder that’s been giving you trouble, you might want to consider your local physiotherapist who can work on your injury and include other techniques such as joint mobilisation and muscles stretching. We may not be able to offer beachfront views but we can search for the root cause of your pain or discomfort, work with you to correct it over time and help prevent the injury from returning so you don’t have to worry about whether or not you are going to enjoy your holidays. In summary, your physiotherapist is a trusted source for providing massages. This is because a physiotherapist requires a [bachelor degree](https://joboutlook.gov.au/occupations/physiotherapists?occupationCode=2525) in physiotherapy and may also have areas of special interest such as [dry needling](https://www.brisbanespineclinic.com.au/spinal-services/dry-needling/), spine manual therapy or [headaches](https://www.brisbanespineclinic.com.au/spinal-conditions/headache-migraine-treatment/), and hold postgraduate qualifications in these areas. They will be much more targeted in their approach, aiming to directly work on injuries and identify problem areas with precision and anatomical knowledge. On top of that they can help you to identify the root cause of your pain, in order to address it at the source. Here are some reasons you might see a physiotherapist: - You have been getting massages from a massage therapist but the pain keeps returning - You don’t know what’s causing your pain - You’ve had an injury and would like support in recovery - You have had surgery - You have a musculoskeletal disorder - Your GP has suggested that you see a physiotherapist - You struggle with correct posture or lifting techniques - You have recurrent sports or trauma injuries - You’re experiencing limited mobility The answer to your pain may not be obvious, as you could be experiencing referred pain from different areas of your body. A physiotherapist is a registered healthcare professional who is able to conduct an assessment and ask you about your history in order to provide a comprehensive and solutions-focused service. A physiotherapist may also refer you for tests such as an ultrasound or X-ray, and utilise additional tools during the massage such as a TENS machine, which is a machine used to stimulate nerves for pain relief and muscle relaxation. Physiotherapists can also provide specific sports massage in order to enhance athletic performance and help to prevent injuries. Massage may be utilised as part of an injury recovery plan formulated by your physio, to do things like help to minimise [scar tissue](https://www.verywellhealth.com/scar-tissue-massage-and-management-2696639), promote lymphatic drainage and circulation, and help to reduce pain. If you’re considering a physiotherapist for assessment and massage, we are happy to help. Our qualified physiotherapists provide knowledgeable, evidence-based, high-quality care for patients with a range of different needs and can utilise massage to target your concerns. [Book an appointment](https://www.brisbanespineclinic.com.au/booking/) today. **Disclaimer** _All information is general in nature_ Categories: [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/), [Neck Pain](https://www.brisbanespineclinic.com.au/blog/category/neck-pain/), [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [By Kelvin Choi](https://www.brisbanespineclinic.com.au/blog/author/kelvin-choi/ "View all posts by Kelvin Choi") [April 11, 2022](https://www.brisbanespineclinic.com.au/blog/2022/04/11/ "4:15 pm") #### Author: Kelvin Choi Mr Chun Man (Kelvin) Choi is a Physiotherapist and Accredited Exercise Physiologist with a particular interest in chronic spinal pain and sporting injury prevention, management and rehabilitation.Devoting his career in the field, Kelvin obtained:Bachelor of Clinical Exercise Physiology Master of Physiotherapy Certificate in Dry Needling Strength and Conditioning Coach Level 1 Through Kelvin’s training and extensive experience, he has acquired a wide range of skill sets in clinical exercise prescription, manual therapy techniques and formulating customised return to sports programs for his clients. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/10/knee-pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) [Could your knee pain be coming from your back?](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) October 30, 2024 [![exercises for lower back pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/08/exercises-for-lower-back-pain-220x160.png)](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) [Exercises for lower back pain](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) August 28, 2024 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [Go to Top](https://www.brisbanespineclinic.com.au/blog/massage-and-physiotherapy-work-together/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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They run from your pelvis to just below your knee and you use them whenever you bend your knees or straighten your hip. ## What Causes a Hamstring Injury? You may hurt your hamstring if you’re doing something that makes it [stretch beyond its limits](https://www.mayoclinic.org/diseases-conditions/hamstring-injury/symptoms-causes/syc-20372985). [Injuries range](https://sma.org.au/resources-advice/injury-fact-sheets/hamstring-strain/) from an [overstretched or strained muscle to a partially or severely torn hamstring](https://orthoinfo.aaos.org/en/diseases--conditions/hamstring-muscle-injuries). Hamstrings may be injured during activities that [involve sudden stops, starts or sprints](https://www.mayoclinic.org/diseases-conditions/hamstring-injury/symptoms-causes/syc-20372985). If you play sports requiring a high degree of power, speed or agility (like [football, tennis](https://sma.org.au/resources-advice/injury-fact-sheets/hamstring-strain/), [running or dancing](https://www.mayoclinic.org/diseases-conditions/hamstring-injury/symptoms-causes/syc-20372985)), or if you’re [not very flexible](https://www.mayoclinic.org/diseases-conditions/hamstring-injury/symptoms-causes/syc-20372985), then you’re at higher risk of a hamstring injury. ## Symptoms of a Torn Hamstring With a [mild strain](https://sma.org.au/resources-advice/injury-fact-sheets/hamstring-strain/), you may not notice the injury immediately but may feel some muscle tightness, limited range of motion or pain later on. Pain is the most obvious [symptom of a hamstring tear](https://www.mayoclinic.org/diseases-conditions/hamstring-injury/symptoms-causes/syc-20372985). When the injury happens, you may feel a sharp, sudden pain in the back of your thigh and it may be hard to put weight on that leg. Within a few hours, you may notice some swelling and tenderness. Some bruising may also develop later. Listen to your body and stop what you’re doing. If you’ve injured your hamstring, it’s time to hop off the field on your good leg (if you can!). ## Treating a Hamstring Injury [Over-the-counter painkillers](https://www.mayoclinic.org/diseases-conditions/hamstring-injury/diagnosis-treatment/drc-20372990) can help you handle the pain of an injured hamstring and you may benefit from [crutches to help keep the weight off](https://www.mayoclinic.org/diseases-conditions/hamstring-injury/diagnosis-treatment/drc-20372990) the injured leg. Should you apply ice to an injured hamstring? For years, the [RICER protocol](https://thefriendlies.org.au/2017/05/news/physiotherapy/ricer/) (Rest, Ice, Compression, Elevation and Referral) was recommended for soft tissue injuries and you’ll still find this promoted by groups such as [Sports Medicine Australia](https://sma.org.au/resources-advice/injury-fact-sheets/hamstring-strain/). This approach dates back to the 1970s though – and we’ve learnt a lot since then. Icing was recommended to reduce inflammation but we now know that [inflammation is a vital part of the healing process](https://www.howardluksmd.com/orthopedic-social-media/ice-ice/). A sore area becomes inflamed because your body is sending more blood there, carrying chemicals, proteins and cells needed to repair the injured tissue. Applying ice is therefore a bit like putting a roadblock in front of an ambulance. The METH Method is now recommended instead of RICER. This stands for Movement, Elevation, Traction and Heat. It emphasises the benefits of careful movement, elevation to reduce swelling, traction to manage pain and muscle spasms, and heat to encourage therapeutic blood flow. Minor hamstring strains will usually feel better [within a few days](https://www.nhs.uk/conditions/hamstring-injury/). More significant injuries may take weeks or months of rehab to get you back in the game safely. That’s when you’ll benefit from sports physiotherapy services, like those offered here at [The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/). ## Hamstring Rehab We work with many patients undertaking rehab after a hamstring tear. During your first [sports physio](https://www.brisbanespineclinic.com.au/spinal-services/brisbane-sports-physio/) appointment at The Brisbane Spine Clinic, we’ll assess your injury, learn about how it happened and the impact it’s having on your life. We’ll consider your pain levels, discuss your goals for recovery, including returning to sport, then we’ll develop a program of tailored exercises to strengthen your hamstrings so you can return to your usual activities. [Hamstring rehab exercises](https://sma.org.au/resources-advice/injury-fact-sheets/hamstring-strain/) are usually designed to stretch the muscle and help you regain full range of motion and strength so you can twist, jump, change direction quickly and move speedily – all things you’ll need to do once you return to sport. Though we understand your eagerness to get back to doing what you love, it’s important not to race through therapy or [you’re likely to be vulnerable to another injury in the same area](https://sma.org.au/resources-advice/injury-fact-sheets/hamstring-strain/). Give your body time to do the deep work of healing and rebuilding. We journey alongside you through this, monitoring your progress and celebrating your success. We’ll help you get into good condition for returning to your chosen sport at the right time. ## Preventing a Hamstring Injury Completing rehabilitation after a hamstring injury is one of the best ways of preventing another injury. But there are other things you can do to [prevent injury to your hamstrings](https://sma.org.au/resources-advice/injury-fact-sheets/hamstring-strain/), including: - Stretching to warm up and cool down properly - Doing some speed training drills so that your hamstrings can cope with sudden bursts of acceleration - Incorporating stretches and strengthening exercises in your training - Taking part in pre-season training to get ready for competition - Wearing suitably supportive footwear - Allowing enough recovery time between training - Drinking plenty of water. If you’d like help to overcome an injured hamstring or support as you return to your favourite sport, then please make an appointment at [The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/) today. We’d love to help you. Categories: [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/), [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/) [By Kelvin Choi](https://www.brisbanespineclinic.com.au/blog/author/kelvin-choi/ "View all posts by Kelvin Choi") [February 4, 2020](https://www.brisbanespineclinic.com.au/blog/2020/02/04/ "3:01 pm") #### Author: Kelvin Choi Mr Chun Man (Kelvin) Choi is a Physiotherapist and Accredited Exercise Physiologist with a particular interest in chronic spinal pain and sporting injury prevention, management and rehabilitation.Devoting his career in the field, Kelvin obtained:Bachelor of Clinical Exercise Physiology Master of Physiotherapy Certificate in Dry Needling Strength and Conditioning Coach Level 1 Through Kelvin’s training and extensive experience, he has acquired a wide range of skill sets in clinical exercise prescription, manual therapy techniques and formulating customised return to sports programs for his clients. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/hamstring-injury-recovery-and-treatment/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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You are here: [Mar52019](https://www.brisbanespineclinic.com.au/blog/2019/03/05/ "10:43 am") [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/03/genetic-back-pain.png.webp) [The Australian Bureau of Statistics 2014–15 National Health Survey](https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/back-problems/contents/what-are-back-problems) estimated that 16% of the Australian population have back problems. Back problems are considered chronic if they persist for more than 3 months. Chronic back pain can have a serious impact on people’s lives and costs the Australian economy billions of dollars per year in sickness leave and treatment costs. Back pain has been typically linked with injuries resulting from environmental causes, lifestyle choices or certain diseases and infections. While posture, age, exercise, smoking and working conditions can all impact the development of back problems, recent studies have discovered a link between genetics and chronic back pain. For some time, scientists have suspected that genes are involved in the development of lumbar disc degeneration as studies have shown four out of five people had family members also afflicted with the same condition. [Researchers have now linked](https://www.sciencedaily.com/releases/2012/09/120924111821.htm) a common-cause of back pain, age-related degeneration of the intervertebral discs, to some genes. Now it can be said – if your grandparents, parents, siblings, uncles and aunts have back problems, there’s a significant chance that genetic factors are contributing to your condition. ### Chronic Back Pain and Genetics An international team of scientists led by Professor Frances Williams and Pradeep Suri identified three novel genetic variants associated with chronic back pain. The study published in the open-access journal [PLOS](https://journals.plos.org/plosgenetics/) Genetics, links the risk for chronic back pain with genes that control skeletal development, among other pathways. [According to Pradeep Suri](https://www.sciencedaily.com/releases/2018/09/180927145324.htm), the top two genetic variants that they identified point to causes that involve the peripheral structures, such as the spine. The third gene has been implicated in nerves that grow in to the intervertebral disc. Discs can’t perceive pain as they don’t usually contain nerves, but this finding explains why discs can become painful. This new finding may ultimately pave the way towards the development of more effective therapies for chronic back pain. “These results are exciting because the genes tell us about disease pathways which are important to chronic back pain,” says Professor Frances Williams. “We were expecting to find genes involved in pain pathways, such as in the peripheral nerves or brain, but to our surprise we identified those influencing the skeletal spine structures. By investigating these genes further, we will potentially be able to target new pathways with treatments to retard the aging process in the spine.” ### How We Can Help Whether your chronic back pain is genetic or caused by lifestyle issues, it is important to receive the correct treatment with an individualised program designed by a professional. Our Spine Consultants at The Brisbane Spine Clinic can provide you with guidance, experienced spine care and physical therapy to help you restore and maintain your body. We use a non-invasive, holistic approach to manage our patient’s treatment and recovery journey. Using reliable techniques in conjunction with evidence and results-based care, we are better able to assess, diagnose and treat most movement and musculoskeletal conditions, including chronic back pain. If you are suffering from pain or discomfort [book an appointment](https://www.brisbanespineclinic.com.au/appointments/), we look forward to meeting you. Category: [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/) [By Justin](https://www.brisbanespineclinic.com.au/blog/author/justin/ "View all posts by Justin") [March 5, 2019](https://www.brisbanespineclinic.com.au/blog/2019/03/05/ "10:43 am") #### Author: Justin Mr Yu-Tsung (Justin) Lin is a musculoskeletal physiotherapist with a special interest in spinal conditions and the treatment of chronic neck pain, chronic back pain and lower back pain.Devoting his career in the field of musculoskeletal manual therapy, Justin obtained: \- Master’s degree in the field of musculoskeletal physiotherapy – the top echelon of training for manual therapists. \- A Certificate in Spine Manual Therapy. \- Certificate in IASTM (instrument-assisted soft tissue manipulation) techniques and dry needling techniques.Justin is also in the process of becoming a certified practitioner in Mulligan Concept techniques, which is a pain-free, instant result manual therapy that is very effective for treatment of spinal conditions. ### Related posts [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/10/knee-pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) [Could your knee pain be coming from your back?](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) October 30, 2024 [![exercises for lower back pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/08/exercises-for-lower-back-pain-220x160.png)](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) [Exercises for lower back pain](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) August 28, 2024 [![Factors Contributing to Your Pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/07/Factors-Contributing-to-Your-Pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/lifestyle-factors-contributing-to-your-pain/) [Physiotherapy for Spine Pain: Uncover the Lifestyle Factors Contributing to Your Pain](https://www.brisbanespineclinic.com.au/blog/lifestyle-factors-contributing-to-your-pain/) July 10, 2023 [![Disc Herniation and Physiotherapy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/05/Disc-herniation-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/disc-herniation-physiotherapy/) [Disc Herniation and Physiotherapy: A Non-Invasive Treatment Option](https://www.brisbanespineclinic.com.au/blog/disc-herniation-physiotherapy/) May 29, 2023 [![Overactive Abdominals](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/03/Overactive-Abdominals-2-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/overactive-abdominals/) [Overactive Abdominals](https://www.brisbanespineclinic.com.au/blog/overactive-abdominals/) March 14, 2023 [![knee pain coming from back](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/10/Untitled-design-92-e1572391871153-220x160.png)](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) [Could Your Knee Pain be Coming from Your Back?](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) January 25, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/could-chronic-back-pain-be-genetic/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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You are here: [May172022](https://www.brisbanespineclinic.com.au/blog/2022/05/17/ "3:45 pm") [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/) [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/05/TBSC-social-content-4.22.jpg.webp) In this article We see a number of patients who have been told they need spinal surgery due to a disc bulge and are exploring other treatment options before deciding on the way forward. A key concern for many people is whether their disc bulge will return. So, what is a disc bulge? When does it matter? And will it come back? ## What is a disc bulge? Discs are an important part of the spine. With a thick coating but a soft centre, they absorb shock, allow movement, protect nerves and stop your bones rubbing together. You have [23](https://www.physio-pedia.com/Intervertebral_disc) discs, each sandwiched between two spinal vertebrae in a spot that allows nerves to exit at each spinal level to carry sensation to your limbs. Age or trauma can cause a disc to degenerate. A [bulging disc](https://www.medicalnewstoday.com/articles/bulging-disk-in-back#what-it-is) spreads beyond its normal place like a teenager hogging the whole sofa. When that happens, the disc can press on your spinal nerves, causing symptoms like back or leg pain, numbness or pins and needles. A bulging disc is also known as a slipped disc or a protruding disc. It can occur anywhere in your spine. Your doctor or physio should identify where your disc bulge is, usually pinpointing its location by naming the two vertebrae it sits between. [That could mean](https://www.spineuniverse.com/anatomy) your: - Cervical spine or neck – the vertebrae here are known as C1-7 - Thoracic spine or mid-back – the vertebrae here are known as T1-12 - Lumbar spine or lower back – the vertebrae here are known as L1-5. This is a very common area for bulging discs as the lower back supports the weight of the upper body. Sometimes, a disc can herniate, which means that its thick coating splits open and the soft centre starts to leak out. ## When does a bulging disc matter? Though it sounds alarming, a bulging disc doesn’t necessarily require any action. Sometimes it’s an incidental finding, something discovered on an MRI being done for a different reason. One (old) study found that [52% of people](https://www.nejm.org/doi/full/10.1056/nejm199407143310201#:~:text=We%20found%20a%20high%20prevalence,at%20least%20one%20disk%20protrusion.) _without any back pain_ were found to have a bulging disc on MRI. If a bulging disc isn’t causing any symptoms, then we may simply keep an eye on it. A bulging disc that is causing pain or other symptoms does need attention, which may range from pain relief to spinal surgery. We encourage you not to rush into surgery, though. The Brisbane Spine Clinic offers a second opinion to spinal surgery, providing informed, evidence-based advice on whether you might achieve a similar health gain without the risks of surgery. How? By using conventional treatments instead. ## How do you treat a bulging disc without surgery? Non-surgical treatments for a bulging disc include: - Time, which allows your body to heal - Managing pain through techniques like massage, dry needling, taping or medication - Strengthening your lower abs and core muscles to stabilise your back - Stretches and remedial massage ## Will a disc bulge come back? To determine if your disc bulge will ever come back, we need to test out your nervous system and reflexes. We’ll also examine your spine thoroughly and consider other relevant factors like your age and overall health. Once we have the full clinical picture, we can make an assessment of whether your disc bulge is likely to return. Then we can recommend a course of action to you. ## How can The Brisbane Spine Clinic help? If you have a disc bulge or disc herniation, then we encourage you to come and see us at The Brisbane Spine Clinic. Our spinal consultants can assess your condition and offer a second opinion to spinal surgery. We can craft a tailored physiotherapy program that will help to ease your symptoms and strengthen your spine. Please call 07 3841 3070 or [book an appointment](https://www.brisbanespineclinic.com.au/booking/) online. **Disclaimer** _All information is general in nature_ Categories: [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/), [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [By Justin](https://www.brisbanespineclinic.com.au/blog/author/justin/ "View all posts by Justin") [May 17, 2022](https://www.brisbanespineclinic.com.au/blog/2022/05/17/ "3:45 pm") #### Author: Justin Mr Yu-Tsung (Justin) Lin is a musculoskeletal physiotherapist with a special interest in spinal conditions and the treatment of chronic neck pain, chronic back pain and lower back pain.Devoting his career in the field of musculoskeletal manual therapy, Justin obtained: \- Master’s degree in the field of musculoskeletal physiotherapy – the top echelon of training for manual therapists. \- A Certificate in Spine Manual Therapy. \- Certificate in IASTM (instrument-assisted soft tissue manipulation) techniques and dry needling techniques.Justin is also in the process of becoming a certified practitioner in Mulligan Concept techniques, which is a pain-free, instant result manual therapy that is very effective for treatment of spinal conditions. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/10/knee-pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) [Could your knee pain be coming from your back?](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) October 30, 2024 [![exercises for lower back pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/08/exercises-for-lower-back-pain-220x160.png)](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) [Exercises for lower back pain](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) August 28, 2024 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [Go to Top](https://www.brisbanespineclinic.com.au/blog/disc-bulge-what-is-it-and-will-it-come-back/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Surgery, Rehabilitation and Recovery You are here: [Dec72020](https://www.brisbanespineclinic.com.au/blog/2020/12/07/ "1:48 pm") [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/) [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2020/12/Untitled-design-1.png.webp) In this article ## Surgery, Rehabilitation and Recovery When you’ve experienced an injury or degenerative condition and lived with the associated pain and inconvenience, it’s tempting to see surgery as the ultimate solution, a quick fix that will make everything better. If you really need surgery, it is certainly a wonderful blessing, a clear milestone in your recovery. But it’s not the end of your journey. ## Opting for surgery Sometimes your condition is so severe that it’s clear from the beginning that surgery offers the best hope of recovery. Maybe you need an [ACL repair and reconstruction, perhaps you tore your meniscus, or perhaps you clearly need a cartilage repair and resurface](https://www.hss.edu/playbook/sports-injuries-in-young-athletes-how-to-manage-pain-post-surgery/). In most cases, though, your doctors start with conservative treatment options first. They’ll recommend non-invasive treatment like physiotherapy and medication, or minimally invasive techniques like injections. The goal is to help your body heal with as little disruption as possible, avoiding surgery unless it’s absolutely necessary. That’s because [surgery always involves risks](https://www.verywellhealth.com/understanding-the-risks-involved-when-having-surgery-3156959), whether from anaesthesia, infection or clotting. Generally speaking though, those risks are worth it if they’re outweighed by the benefits of improved function and mobility. Your surgeon should explain the risks and benefits to you before your operation and talk to you about rehabilitation afterwards. ## Benefits of rehabilitation Your rehab will [usually start before you’re discharged](https://www.webmd.com/pain-management/rehab-after-surgery#1). A hospital physio will help you start moving and help you complete other exercises before you go home.You may need to allow a little time for healing after your surgery before you begin a more intensive program of rehabilitation. That may involve a number of exercises intended to help you restore strength and flexibility to the injured area. [Rehabilitation has many benefits](https://www.movementortho.com/2019/06/28/benefits-of-physical-therapy-after-surgery/). It can help you to: - Improve movement and motion in the injured part of your body - Build muscle strength - Reduce pain - Improve circulation and balance - Get back to your daily activities - Get back into shape for your chosen sport. The details of your rehabilitation depend on your type of injury, your surgery and your goals. Your physiotherapist will create a program of exercises, tailored to your needs and help you measure your progress. Then you have to do them regularly. That’s not always easy. Estimates suggest [at least 50% of patients](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5856927/) don’t do their exercises and that has significant implications for their recovery. Not doing your rehab exercises has [been shown](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5856927/) to slow your recovery and reduce the effectiveness of your treatment. You’re also [more likely to suffer a repeat injury](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3183932/). ## Planning to succeed with your rehab You’re more likely to do your rehab if you spend a bit of time planning it into your calendar. So Book this time into your diary. Once you’ve identified the best time, then gather everything you need together. Your physio may recommend the use of medicine balls, light weights or resistance bands. Get them before you start. Finally, reward yourself for doing each day of exercises. Even a simple visual system like ticking it off on a chart or [putting a paperclip in a jar](https://jamesclear.com/paper-clips) each time can help keep you on track.The best reward, of course, is recovery. It’s never guaranteed but hopefully the end result of your surgery and rehabilitation is less pain and more freedom. When’s the best time to do it? Before work? After work? Once the kids are at school? ## How The Brisbane Spine Clinic can help We love helping people recover from surgery and get back to living the life they love. As physiotherapists, we understand how your body works and how to help you recover from musculoskeletal injuries and surgeries. We’ll develop a tailored program of exercises to help you move more freely, showing you how to complete them and gradually increasing the challenge on your body as you get stronger. So, if you’re contemplating surgery or if you’ve recently had it, then please [make an appointment](https://www.brisbanespineclinic.com.au/) for a rehabilitation assessment. We’d love to help you. ## Disclaimer _All information is general in nature. Patients should consider their own personal circumstances and seek a second opinion._ Categories: [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/), [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/), [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Kelvin Choi](https://www.brisbanespineclinic.com.au/blog/author/kelvin-choi/ "View all posts by Kelvin Choi") [December 7, 2020](https://www.brisbanespineclinic.com.au/blog/2020/12/07/ "1:48 pm") #### Author: Kelvin Choi Mr Chun Man (Kelvin) Choi is a Physiotherapist and Accredited Exercise Physiologist with a particular interest in chronic spinal pain and sporting injury prevention, management and rehabilitation.Devoting his career in the field, Kelvin obtained:Bachelor of Clinical Exercise Physiology Master of Physiotherapy Certificate in Dry Needling Strength and Conditioning Coach Level 1 Through Kelvin’s training and extensive experience, he has acquired a wide range of skill sets in clinical exercise prescription, manual therapy techniques and formulating customised return to sports programs for his clients. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/surgery-rehab-recovery/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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You are here: [Dec32020](https://www.brisbanespineclinic.com.au/blog/2020/12/03/ "10:28 am") [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/) [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2020/12/Untitled-design.png.webp) In this article ## Foam Rolling: Is It Actually Beneficial? Massage is a wonderful way to relieve muscle tension but it’s hard to do it to yourself. That’s where foam rolling comes in. You can use foam rolling to warm up before a workout, cool down afterwards, and relieve tight, sore spots in your muscles. It’s great for athletes but it’s also a very useful tool for desk-bound workers with poor posture. ## What is foam rolling? You’ve probably spotted a foam roller at your physio’s clinic, your gym or a sports store. Foam rollers look like a short cylinder wrapped in brightly coloured foam with bumps and smooth patches around the outside. You use your weight to press into the roller when it’s placed under your calf, thigh or glute. As you rock backwards and forwards, you’ll probably find a couple of spots that feel more tender than others. Those are the ones to focus on especially, pressing down into the roller over a bumpy bit of foam. ## What’s the evidence for foam rolling? Foam rolling is certainly popular. Type the term into Google and you’ll get over 65 million results. But plenty of things are popular online without being effective. So, does foam rolling really work? The answer is yes, though we’re not yet sure exactly why. Researchers at the University of Stirling [tested the impact of foam rolling](https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-018-0141-4) on people doing leg extensions. They found that people who did two minutes of foam rolling before the exercise found it easier than people who did nothing beforehand. Over 3 days, those who foam rolled performed better than those who did not. Foam rolling may also help you recover from exercise by [reducing muscle soreness](https://pubmed.ncbi.nlm.nih.gov/25415413/). That not only makes you feel more comfortable (badly aching muscles aren’t pleasant!) but also improves your muscle function. There is still quite a bit [we don’t know about foam rolling though](https://theconversation.com/does-foam-rolling-actually-do-any-good-98198). We know it has short-term benefits but we’re not sure of it’s long-term effects. We’re not sure whether it acts on your fascia or your nervous system. We’re also not sure how best to do it. Should you spend 5 seconds or 2 minutes? Should you do one bout of rolling or several? We’re still learning. ## What are the benefits of foam rolling? [Foam rolling can help to](https://www.healthline.com/health/fitness-exercise/foam-rolling-how-to#_noHeaderPrefixedContent): - Increase blood flow - Improve the elasticity of your connective tissues leading to improved wellbeing - Improve your [flexibility](https://theconversation.com/does-foam-rolling-actually-do-any-good-98198) without decreasing your muscle strength - Improve [performance when combined with stretching](https://theconversation.com/does-foam-rolling-actually-do-any-good-98198) - Reduce inflammation - Relieve soreness - Promote relaxation. Foam rolling may  also [relieve myofascial trigger points](https://www.tricitymed.org/2016/07/foam-rolling-getting-knots/). Those are small spots of tightness in a particular muscle where the tissue has become thick and toughened. Sometimes there’s inflammation there too, which can worsen over time. See what the client thinks of this. Some articles focus on it, others say it’s outdated. ## Exercises to do with a foam roller? So, how do you actually use a foam roller? There are many variations depending on exactly which muscle group you’re trying to work. But the [basic method](https://www.runnersworld.com/health-injuries/a20812623/how-to-use-a-foam-roller-0/) stays the same: you put the roller on the floor and place your calf, thigh, glute or upper back on it. Then you gently rock backwards and forward for a minute or two. Those small sore spots will probably complain at this point! But the soreness will gradually ease as the rolling takes effect. ## How The Brisbane Spine Clinic can help As physiotherapists, we understand your body’s structures and movements. We’ll talk to you about any soreness or discomfort you’re experiencing and about your lifestyle and goals. We can identify tense areas and give you a good massage in the clinic. But we can’t do that every day of the week. So, what we do instead is train you in the effective use of a foam roller. That means you can reap the benefits of foam rolling at home. So, if you’d like to learn how to improve your performance, reduce soreness and alleviate stress, then please [make an appointment](https://www.brisbanespineclinic.com.au/) at The Brisbane Spine Clinic. ## Disclaimer _All information is general in nature. Patients should consider their own personal circumstances and seek a second opinion._ Categories: [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/), [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/), [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Leo Hyun](https://www.brisbanespineclinic.com.au/blog/author/leo-hyun/ "View all posts by Leo Hyun") [December 3, 2020](https://www.brisbanespineclinic.com.au/blog/2020/12/03/ "10:28 am") #### Author: Leo Hyun Mr Sang Bin (Leo) Hyun is a leading physiotherapist at The Brisbane Spine Clinic with a subspecialty interest in spinal related conditions and sporting injuries – prehabilitation and rehabilitation. Leo has extensive experience treating patients with whiplash injuries and related chronic neck and shoulder pain. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/foam-rolling/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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You miss the camaraderie, the competition and the post-game celebrations. Those months away from the pitch can really drag. Here’s how to make the most of your off-season so you’re in prime fitness for your first game when the time finally comes. No pain, no gain, right? If you’ve been using your muscles at the gym or on the sports field then you can expect to feel a little soreness. But when is it more than that? And how do you tell the difference? ## 1\. Set goals for yourself Review your season. How did you go? What do you hope to improve on for next season? Setting goals helps you make good use of your off-season to create an even stronger season next year. You can’t work on everything at once though. So, choose the most significant goal and work on that one. ## 2\. Set aside regular training times You might start the off-season with an impressive set of goals but your motivation is likely to drop as time goes on. An extra hour in bed becomes more tempting. Your calendar fills up with other commitments. Your evenings are spent binge watching Netflix rather than bench pressing at the gym. If your goal is to maintain or improve your fitness, you need a plan to achieve that. So, look at your schedule and plan regular training sessions each week. Book them in, just as you book in other commitments. Get down to the details of the days, times and places you’ll exercise. That makes you [2-3 times more likely to actually do it](https://jamesclear.com/implementation-intentions). Visual cues help you track your progress, motivating you to keep going. Habits expert, [James Clear, recommends the paperclip strategy](https://jamesclear.com/paper-clips). If your goal is to train 5 mornings a week, then get 5 paperclips and two small cups. Each time you train, move a paperclip from one cup to the other. You’re seeing your success each time you train. It’s very encouraging. ## 3\. Improve your strength Because you’re not exercising as frequently or intensely during the off-season, you can push yourself harder when it comes to strength training. Strength training has many benefits including: - Boosting your mood - Increasing your muscle mass - Improving your balance and coordination - Improving your bone density - Burning calories. You can [maximise your strength](https://www.peakptfitness.com/off-season-weight-training-for-athletes/3003/) by: 1. Increasing your muscle size through high-volume workouts – high sets & reps, low to moderate weights and small rests. This type of training is characterized by high volume workouts; high sets and repetitions, low to moderate weights, and smaller rest times. 2. Using those larger muscles to increase your strength by lifting heavier weights with lower reps and longer rests. 3. Using your increased strength to move heavier weights more quickly and explosively through sport-specific workouts focussed on speed and efficiency with lower reps, moderate to heavy weights and middle-length rest times. ## 4\. Practice your skills Your sports-specific skills need ongoing practice. It might be your tennis serve, your bowling, your dribbling and passing, your handballing or your goalkicking. Keep practising. ## 5\. Watch your diet You’re usually less active during the off-season and that means you need to [decrease your calorie intake simply to maintain your current weight](http://www.sportsrd.org/wp-content/uploads/2018/11/Offseason_Fueling_Fact_Sheet.pdf). Thankfully, you’re probably less busy too, which gives you time to plan and cook healthy meals. Depending on your training goals, you may want to use this time to [change your weight](http://www.sportsrd.org/wp-content/uploads/2018/11/Offseason_Fueling_Fact_Sheet.pdf), which will involve making careful changes to your diet. To gain lean mass, try: - Gaining no more than a kilo per week to prevent unwanted body fat - Drink quality calories such as low-fat milk or 100% juice with each meal - Eat every 2-3 hours - Add calorie-packed foods like granola, avocado, olive oil and nuts to increase calories without making you feel too full. To lose weight, try: - Losing only 0.5-1 kilo per week to avoid losing muscle mass - Including lean protein at every meal and snack - Avoiding sugary drinks - Eating regularly to prevent hunger-driven binging - Having your biggest meal at breakfast because you can burn it off during the day, then eating less as the day goes on - Focusing on fruits and vegetables, lean protein and whole-grain carbs. ## 6\. Treat your injuries By the end of a season, you may have one or two lingering injuries that haven’t kept you off the pitch but haven’t fully resolved either. Now is the time to get these properly treated. [One study of semi-professional football players](https://www.researchgate.net/publication/337951997_Do_Niggles_Matter_-Increased_injury_risk_following_physical_complaints_in_football_soccer) found that about 25% of them reported a physical complaint each week that did not stop them playing. But those non-time loss injuries made the players 3-7 times more likely to have a time-loss injury sometime soon. So, if you’ve limped to the end of the season, see your physio now to treat those niggles and reduce the risk of a more significant injury. Lastly, do have some fun. When the season gets into full swing again, you’re going to be busy. So enjoy the off-season and make the most of its opportunities. ## How The Brisbane Spine Clinic Can Help As sports physiotherapists, we can work with you to help you achieve your off-season goals so you can start your next season strongly. We can diagnose and treat any underlying injuries that have been bothering you, reducing your risk of a more serious injury that keeps you off the pitch. Please [make an appointment](https://www.brisbanespineclinic.com.au/) today. ## Disclaimer _All information is general in nature. Patients should consider their own personal circumstances and seek a second opinion._ Categories: [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/), [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/), [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Leo Hyun](https://www.brisbanespineclinic.com.au/blog/author/leo-hyun/ "View all posts by Leo Hyun") [November 26, 2020](https://www.brisbanespineclinic.com.au/blog/2020/11/26/ "12:25 pm") #### Author: Leo Hyun Mr Sang Bin (Leo) Hyun is a leading physiotherapist at The Brisbane Spine Clinic with a subspecialty interest in spinal related conditions and sporting injuries – prehabilitation and rehabilitation. Leo has extensive experience treating patients with whiplash injuries and related chronic neck and shoulder pain. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/maximise-your-off-season/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # The Watson Headache® Approach: Is your neck causing headaches? You are here: [Oct292020](https://www.brisbanespineclinic.com.au/blog/2020/10/29/ "12:12 pm") [Headache](https://www.brisbanespineclinic.com.au/blog/category/headache/) [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2020/10/Watson-Headache-Approach_-Is-your-neck-causing-headaches_-1.png.webp) In this article Yes, you read that correctly. Your neck may be the cause of your headaches. Your body is not a collection of different parts. It’s an intricately connected system, meaning that a hidden problem in one area may express itself in another. ## Understanding your neck Your neck is made up of the 7 small vertebrae of your [cervical spine](https://www.spine-health.com/conditions/spine-anatomy/cervical-spine-anatomy). It protects your spinal cord, supports your head and enables its movement, and allows blood to flow to your brain. The cervical spine or neck is actually one of the most complicated parts of your body with many vital nerves, blood vessels and joints housed in a small column supporting a heavy load – your head. Your neck does its job quite well if your posture is right and there are no other underlying issues. But it is a delicate structure that can be overworked. The result? A headache. ## Introducing cervicogenic headaches If the nerves, bones or muscles in your neck are struggling, they can trigger a headache. It’s known as a cervicogenic headache because it’s actually due to referred pain from your cervical spine (your neck). [You may experience](https://www.webmd.com/migraines-headaches/cervicogenic-headache-facts_): - Head pain when your neck remains in one position for a while - Head pain when you move your neck suddenly - A stiff neck - A steady, ongoing headache - Tenderness around your eyes - Pain on one side of your head or face - Head pain when you cough or sneeze. Some people experience symptoms similar to migraines including sensitivity to light and noise, blurry vision or tummy troubles. ## How your neck can cause a headache Your neck may pay you back with a [cervicogenic headache](https://www.healthline.com/health/headache/cervicogenic-headache#causes) if you: - Have an underlying condition that affects your neck such as osteoarthritis or a prolapsed disc - Have injured your neck, for example in a car crash ( [whiplash](https://www.brisbanespineclinic.com.au/spinal-conditions/whiplash/)), a fall, or when playing sports - Have a compressed or pinched nerve in your neck - Routinely hold your head forward, extending it beyond its natural position, putting pressure on your neck and the base of your skull - Sleep with your head in an awkward position. ## Check your posture As you can see, your posture plays a big role in cervicogenic headaches. Many of us push our chin forward, holding our head out in front. It’s quite common for office workers, drivers, carpenters and hairstylists to end up doing this often during the working day. It’s known as cervical protraction. This is something you can change, if you pay a bit of attention to it. Regularly pause and pull your head back into its proper alignment above your shoulders. You may also need to get a new pillow that’s not too high to avoid tilting your head while you sleep. ## The Watson Headache®  Approach The [Watson Headache®](https://watsonheadache.com/about-watson-headache-approach/) approach focuses on the role of neck disorders in headache and migraine. It’s a precise, scientifically validated process for examining and managing the movements of the upper neck to see if it’s responsible for your headache. It employs a series of non-manipulative techniques that do not involve cracking your vertebrae. There are many advantages to this approach as it involves: - No medication - No radiation - No injections - No ‘cracking’ or manipulation of your neck. The biggest advantage, though, is that it’s targeting the cause of your headaches rather than simply treating the symptoms. The Watson Headache® approach enables us to tell if your headaches are caused by a mechanical dysfunction in the top three vertebrae of your neck. If so, physiotherapy can help. ## How The Brisbane Spine Clinic can help Our physiotherapists are trained in the Watson Headache® approach. We use a number of diagnostic techniques to prove the link between your neck and your headaches. By pressing in the right spot, we can gently reproduce your headache symptoms for a few seconds before reversing them ensuring your brief headache recedes. Once we’ve identified which vertebrae are triggering your headaches, we can develop a personalised treatment program for you. It involves applying gentle pressure to specific parts of your neck to help your brain adapt. Though each person is unique, many patients experience significant, lasting relief from cervicogenic headaches after 4-5 treatments to alter the pain pathway. We’ll also give you some exercises to do at home and advice on how to manage your next headache. If you’re struggling with headaches and wonder if the real problem is your neck, then please [come and see us for an assessment](https://www.brisbanespineclinic.com.au/). We’d love to help you. _All information is general in nature. Patients should consider their own personal circumstances and seek a second opinion._ Categories: [Headache](https://www.brisbanespineclinic.com.au/blog/category/headache/), [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/), [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Kevin Kang](https://www.brisbanespineclinic.com.au/blog/author/kevin-kang/ "View all posts by Kevin Kang") [October 29, 2020](https://www.brisbanespineclinic.com.au/blog/2020/10/29/ "12:12 pm") #### Author: Kevin Kang Mr Gun (Kevin) Kang is a physiotherapist with a special interest in chronic lower back pain and sporting injuries. Through his clinical experience, Kevin understands the complex nature of pain and that no two patients are the same. He believes that a tailored physiotherapy assessment is crucial in truly understanding each patient’s journey to identify and treat the underlying causes of the problem – not just the presenting symptoms. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/the-watson-headache-approach-is-your-neck-causing-headaches/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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Here’s everything you need to know about it. ### What is Sciatica? [Sciatica](https://www.mayoclinic.org/diseases-conditions/sciatica/symptoms-causes/syc-20377435) is the name for pain that follows the path of your sciatic nerve. This is the [longest, thickest nerve](https://my.clevelandclinic.org/health/diseases/12792-sciatica) in your body (almost as wide as your finger). It starts in your lower back and runs through your hips and down each leg. ### What does sciatica feel like? If you have [sciatica](https://my.clevelandclinic.org/health/diseases/12792-sciatica), you may feel mild to severe pain anywhere along the nerve, though it’s most likely to be in your lower back, buttocks and the back of your legs. The pain may be constant or it may come and go. It may feel worse when you sit or stand for a long period of time. Sciatica can also cause muscle weakness, numbness or pins and needles in your legs and feet. ### What triggers sciatica? [Sciatica](https://www.mayoclinic.org/diseases-conditions/sciatica/symptoms-causes/syc-20377435) happens when your sciatic nerve is pinched, compressed or damaged by: - A herniated disc in your spine - A bony spur on your vertebrae - A tumour (in rare cases) - Diabetes-related nerve damage. [Pregnancy](https://www.healthline.com/health/back-pain/how-long-does-sciatica-last#in-pregnancy) often causes back pain but only occasionally causes sciatica, usually when your baby’s position is pressing on the sciatic nerve. ### How do you treat sciatica? In most cases, [sciatica is treated](https://www.healthline.com/health/back-pain/how-long-does-sciatica-last#management) at home with: - Heat packs on the sore area - Over-the-counter pain medicine - Exercises and stretches. Physiotherapy is commonly used to strengthen your back muscles and improve your posture and flexibility. Your doctor may also prescribe medication to manage pain and inflammation. In more severe cases, your doctor may recommend steroid injections to reduce inflammation around your nerve root. [Surgery](https://my.clevelandclinic.org/health/diseases/12792-sciatica/management-and-treatment) may be recommended in very severe cases if you’re dealing with: - Significant weakness - Incontinence - Worsening pain - Failure of other treatments. Surgery aims to relieve the pressure on your sciatic nerve by removing the bone spur or the part of a herniated disc that’s pressing on it. ### How does physiotherapy help sciatica? Stretching your hamstrings, glutes and back can help ease sciatic pain and improve your strength and flexibility. Here are three good [stretches to ease sciatica](https://www.health.harvard.edu/pain/sciatica-of-all-the-nerve): 1. Lie on your back, bend both knees and pull one towards your chest. Hold for 5-10 seconds then repeat on the other side. Aim for 5-10 stretches on each leg. 2. Lie on your back and pull both knees to your chest then hold for 5-10 seconds. Rest and repeat 5-10 times. 3. Lie on your back with your knees bent and flatten your lower back to the floor for 5-10 seconds. Rest and repeat 5-10 times. Aim to do [these stretches](https://www.nhs.uk/live-well/exercise/exercises-for-sciatica/) every day. ### Which exercises should you avoid with sciatica? It’s best to [avoid high-impact activities that jar your spine](https://www.spine-health.com/blog/how-exercise-sciatica). So it’s best to avoid running, jumping and anything else that puts extra pressure on your joints. ### How do you keep fit with sciatica? Staying fit is important if you have sciatica. Regular exercise helps to improve your muscles, joints and spinal discs, reducing pressure on your sciatic nerve. You can [keep fit with sciatica](https://www.spine-health.com/blog/how-exercise-sciatica) by: - Swimming - Walking through water for greater resistance - Tai chi or yoga - Cycling - Using an elliptical machine. ### How long does sciatica last? Sciatica varies considerably depending on its underlying cause. It can be an acute (short-term) problem or a chronic (long-lasting one). It can start suddenly (as a result of a herniated disc) or develop gradually (as a result of worsening arthritis, for example). Acute sciatica may last a few weeks, with flare-ups happening over the following months for a while. [Chronic sciatica](https://www.healthline.com/health/back-pain/how-long-does-sciatica-last#:~:text=An%20acute%20episode%20may%20last,eventually%20turn%20into%20chronic%20sciatica.) may never go away, though it’s often less painful than an acute episode. It becomes something you learn to live with, building stretches and other exercises into your daily routine and learning to adjust your posture or activity when you can feel your sciatica worsening. ### Can you prevent sciatica? There are some things you can do to [prevent sciatica](https://my.clevelandclinic.org/health/diseases/12792-sciatica/prevention) such as: - Improving your [posture](https://my.clevelandclinic.org/health/articles/4485-back-health-and-posture) so your body is properly aligned most of the time - Maintaining a healthy weight to put less pressure on your spine - Strengthening your core muscles in your lower back and abdomen so they can support your spine more effectively - Doing regular low-impact exercise to stay fit without jarring your back - Not smoking as this reduces blood supply and weakens your spine & vertebral discs. ### Can you cure sciatica permanently? The vast majority of people with sciatica recover without surgery. About half the people with sciatica make a [full recovery within about 6 weeks](https://my.clevelandclinic.org/health/diseases/12792-sciatica/outlook--prognosis) or a little longer. So, give it time for self-care and physio to work. If things are not improving, your doctor or physio can advise you on the next steps. ### How can The Brisbane Spine Clinic help? Here at The Brisbane Spine Clinic, we’ve helped many people with sciatica to ease pain, improve symptoms and prevent flare-ups. We start by listening as you describe your symptoms and examining you carefully to rule out other causes of lower back pain. Then we recommend a program of stretches and exercises to strengthen your body and relieve pressure on your sciatic nerve. Please [make an appointment](https://www.brisbanespineclinic.com.au/) today. _**Disclaimer:**_ All information is general in nature. Patients should consider their own personal circumstances and seek a second opinion. Category: [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Leo Hyun](https://www.brisbanespineclinic.com.au/blog/author/leo-hyun/ "View all posts by Leo Hyun") [September 22, 2020](https://www.brisbanespineclinic.com.au/blog/2020/09/22/ "11:07 am") #### Author: Leo Hyun Mr Sang Bin (Leo) Hyun is a leading physiotherapist at The Brisbane Spine Clinic with a subspecialty interest in spinal related conditions and sporting injuries – prehabilitation and rehabilitation. Leo has extensive experience treating patients with whiplash injuries and related chronic neck and shoulder pain. ### Related posts [![Workplace Injury Prevention](https://www.brisbanespineclinic.com.au/wp-content/uploads/2020/07/tradie-injuries-220x160.png)](https://www.brisbanespineclinic.com.au/blog/workplace-injury-prevention-tips/) [A Physiotherapist’s Top Workplace Injury Prevention Tips](https://www.brisbanespineclinic.com.au/blog/workplace-injury-prevention-tips/) February 14, 2023 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/) [Middle Back Pain: Is It Your Posture?](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/) July 30, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/) [8 Things You Need To Know About Sciatica](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/) July 20, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/) [Osteoarthritis: Your Treatment Options Explained](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/) June 30, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) [10 Ways to Prevent Neck Pain](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) June 25, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/) [Everything You Need to Know About Fibromyalgia](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/) June 15, 2021 [Go to Top](https://www.brisbanespineclinic.com.au/blog/sciatica-questions-answered/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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But then an unwanted friend decides to join you last-minute – gym anxiety. The fear of being judged is a common fear in everyday life, however, it’s one that is amplified when you find yourself in a sea of sweaty individuals (who somehow appear to be looking better than you, despite deadlifting 100kgs) and you’re awkwardly trying to seek out a vacant piece of equipment. But, rest assured! Here are a few tips to help you conquer your workout without those feelings of fear, uncertainty, and anxiety: ### 1\. Visit the gym in non-peak hours It can be quite intimidating to walk into a gym full of hardcore gym junkies. This feeling can quickly transition into one of awkwardness as you wait for a treadmill to be free. Visiting the gym in non-busy periods may help you to build your confidence without fear of judgment or feeling self-conscious. Ask the front desk when the busiest periods are so you can time your visits accordingly. This doesn’t necessarily mean going to the gym at 2 am – [research shows](https://trustyspotter.com/blog/gym-crowded/#:~:text=Most%20gyms%20are%20busiest%20in,around%204%20to%207%20pm.) that most people visit the gym before work at around 8 am, and in the evenings from 4 pm to 7 pm. ### 2\. Train with a friend or PT One of the most common thoughts that go through the mind of someone with gym anxiety is ‘ _I don’t know what I’m doing’_. If possible, engage a personal trainer for the first couple of weeks/months to help build your confidence. This can be a great way to ease you into gym life, learn about different exercises, adopt the proper techniques to avoid injury, and to stay accountable. ### 3\. Plan your workout ahead of going to the gym Also referred to as the [know before you go](https://www.self.com/story/strategies-for-gym-anxiety-at-any-size) strategy, doing your research before going to the gym can reduce those feelings of uncertainty, and lessen the time you spend chewing your fingernails whilst contemplating what to do next. The type of research you do is dependent upon how you like to learn. In the age of fitness influencers, there are a great range of workout tutorials on YouTube that are easily accessible and quite short in duration. Websites, podcasts, and blog posts cover almost every workout routine there is and can also be an enjoyable way to learn. There are also plenty on programs available online to help keep you focussed. ### 4\. Attend group classes Getting sweaty and red-faced alongside the lady from Coles or a group of strangers may not be a compelling idea at first, however exercise classes can have plenty of worthwhile benefits. Whether you’re a first-timer or a seasoned gym junkie, group classes can help you find motivation and inspiration during exercise. Rather than attempting froggy squats on your lonesome, you are doing so as a group. And the beauty of it is that people are way more focused on what they’re doing rather than what you are doing two rows behind them. Shared exercise also carries the added benefit of social interaction, enabling you to make a new friend whilst getting sweaty. Group classes can also help you to stay accountable. Because most group classes require that you secure your spot ahead of time, you are less likely to cancel last minute and risk incurring a cancellation fee. ### 5\. Slowly expose yourself and stick to your sweat schedule There’s only a certain amount of excuses you can tell yourself to avoid the gym. Eventually, if you show up despite the fact that you need to water your plants at some stage today, it will become a habit. Remind yourself that everybody has to start somewhere, and the confidence will come with time providing you stay consistent with your workouts. A good way to maintain regular exercise is to find something you really enjoy doing. By doing this, it will be a part of your day you look forward to rather than dread. This may be intense cardio, heavy weightlifting or body resistance exercises (just to name a few), but it depends on what you like doing. ### How The Brisbane Spine Clinic May Help If you’re struggling with gym related anxiety, you may be unsure of what types of exercises to do and how to correctly perform them. As physiotherapists, we can assess your fitness, teach you the correct technique, and develop an exercise program tailored for you. Most importantly, we understand that taking the first step in your fitness journey can oftentimes be the hardest yet most important. To chat more about kickstarting your fitness journey, [make an appointment](https://www.brisbanespineclinic.com.au/booking/) with us today. _**Disclaimer:**_ All information is general in nature. Patients should consider their own personal circumstances and seek a second opinion. Category: [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Justin](https://www.brisbanespineclinic.com.au/blog/author/justin/ "View all posts by Justin") [September 22, 2020](https://www.brisbanespineclinic.com.au/blog/2020/09/22/ "10:39 am") #### Author: Justin Mr Yu-Tsung (Justin) Lin is a musculoskeletal physiotherapist with a special interest in spinal conditions and the treatment of chronic neck pain, chronic back pain and lower back pain.Devoting his career in the field of musculoskeletal manual therapy, Justin obtained: \- Master’s degree in the field of musculoskeletal physiotherapy – the top echelon of training for manual therapists. \- A Certificate in Spine Manual Therapy. \- Certificate in IASTM (instrument-assisted soft tissue manipulation) techniques and dry needling techniques.Justin is also in the process of becoming a certified practitioner in Mulligan Concept techniques, which is a pain-free, instant result manual therapy that is very effective for treatment of spinal conditions. ### Related posts [![Workplace Injury Prevention](https://www.brisbanespineclinic.com.au/wp-content/uploads/2020/07/tradie-injuries-220x160.png)](https://www.brisbanespineclinic.com.au/blog/workplace-injury-prevention-tips/) [A Physiotherapist’s Top Workplace Injury Prevention Tips](https://www.brisbanespineclinic.com.au/blog/workplace-injury-prevention-tips/) February 14, 2023 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/) [Middle Back Pain: Is It Your Posture?](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/) July 30, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/) [8 Things You Need To Know About Sciatica](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/) July 20, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/) [Osteoarthritis: Your Treatment Options Explained](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/) June 30, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) [10 Ways to Prevent Neck Pain](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) June 25, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/) [Everything You Need to Know About Fibromyalgia](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/) June 15, 2021 [Go to Top](https://www.brisbanespineclinic.com.au/blog/reducing-gym-anxiety/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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You are here: [Sep42020](https://www.brisbanespineclinic.com.au/blog/2020/09/04/ "10:25 am") [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2020/09/calf-pain.png.webp) In this article ## Calf Pain: Muscular, Neural or Vascular? Calf pain is often due to a problem with your muscles, [vascular system](https://www.hopkinsmedicine.org/health/conditions-and-diseases/overview-of-the-vascular-system) or nerves. Your calf, that bit of your leg between your knee and your ankle, is made up of two major muscles, the [gastrocnemius and the soleus](https://www.healthline.com/human-body-maps/gastrocnemius-muscle#1), which join at your Achilles tendon above your heel. Your [lower leg also contains several arteries](https://teachmeanatomy.info/lower-limb/vessels/arterial-supply/) that circulate fresh blood from your heart. There are also major nerves like your [tibial nerve](https://teachmeanatomy.info/lower-limb/nerves/tibial-nerve/) and your [deep fibular nerve](https://teachmeanatomy.info/lower-limb/nerves/deep-fibular/) (which both originate in your [sciatic nerve](https://teachmeanatomy.info/lower-limb/nerves/sciatic-nerve/)). These [peripheral nerves](https://www.livescience.com/22665-nervous-system.html) allow your brain to send and receive messages from your legs and feet. As you can see, there’s a lot happening within your calf and a few different things that can go wrong. So, what does calf pain feel like? ### Symptoms of Calf Pain Calf pain varies quite a bit from one person to another but people [commonly report symptoms](https://www.healthline.com/health/calf-pain) like: - A dull ache in the calf - A sharp pain - Tightness in the calf. You should see a doctor if you have [calf pain plus more severe symptoms](https://www.healthline.com/health/calf-pain) like: - Tingling or numbness in your leg - A feeling of weakness in your legs - Swelling - An unusually cool or pale calf - Fluid retention - A red, warm or tender calf. ### Muscular Causes of Calf Pain Remember those two major calf muscles? Well, you [use them every time you move your leg or foot](https://www.healthline.com/health/calf-pain). That means you may, at some point, experience cramping or calf muscle pain or strain. Cramps tend to come on suddenly and may last a few minutes. They happen when your muscle contracts unexpectedly, causing a sudden, sharp pain. Causes of calf cramps include: - Exercise - Dehydration (not drinking enough water) - A muscle injury - [Mineral deficiencies](https://www.healthline.com/health/muscle-cramps#causes) (not having enough calcium, potassium, sodium, or magnesium in your diet). You may be more prone to muscle cramps if you’re [pregnant](https://www.healthline.com/health/muscle-cramps#causes), [diabetic, or have problems with your kidneys or thyroid](https://www.healthline.com/health/calf-pain#muscle-cramp). A [calf muscle strain or sprain](https://www.healthline.com/health/calf-pain#muscle-cramp) is another common source of calf pain. It’s usually the result of overusing or misusing your muscles. A calf muscle strain will usually feel sore, tender and limit your range of movement. At this point, you need to listen to your body and rest. Ice or heat can also help. If you have a severe strain or sprain, see your doctor or [book an appointment](https://www.brisbanespineclinic.com.au/booking/) to see us at The Brisbane Spine Clinic. [Compartment syndrome](https://www.webmd.com/pain-management/guide/compartment-syndrome-causes-treatments#3) is another possible cause of calf muscle pain. Your muscle is divided into compartments and, particularly after an injury, pressure from extra blood or other fluid can build up in these compartments and stop your blood flowing easily. There are different types of compartment syndrome. Some can be treated by physiotherapy, others will need surgery. ### Neural Causes of Calf Pain ‘Neural’ means something that relates to your nerves or nervous system. The nerve that makes your calf muscle contract traces back up to your sciatic nerve, the longest and widest nerve in your body. A pinched sciatic nerve results in pain (sometimes with weakness) down one leg. In some cases, it’s so painful that you may not be able to walk or stand. [Sciatica](https://health.clevelandclinic.org/is-your-leg-pain-sciatica-or-something-else/) can be caused by pregnancy, a slipped disc or spinal stenosis, where your spinal canal narrows and pinches the nerves inside. [Physiotherapy can help relieve sciatica](https://www.brisbanespineclinic.com.au/spinal-conditions/sciatica/). [Peripheral neuropathy](https://www.mayoclinic.org/diseases-conditions/peripheral-neuropathy/symptoms-causes/syc-20352061) is another source of calf pain. Many things can damage the nerves in your calf, including accidents, infections, inherited conditions, alcoholism and diabetes. [Diabetic peripheral neuropathy](https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems/nerve-damage-diabetic-neuropathies) is a common complication of diabetes, where persistently high blood sugars over many years have damaged the peripheral nerves. Your doctor may prescribe medication to treat symptoms of peripheral neuropathy along with medication or lifestyle changes to address the underlying cause. ### Vascular Causes of Calf Pain Your [vascular or circulatory system](https://www.hopkinsmedicine.org/health/conditions-and-diseases/overview-of-the-vascular-system) is like a river system carrying blood and lymph around your body. Your arteries carry nutritious oxygen-rich blood from your heart to your cells while your veins drop off waste at your kidneys and bring used blood back to your heart. [Peripheral vascular disease](https://www.cardio.com/blog/are-pad-and-pvd-the-same-disease) affects any part of this system outside your heart, most especially extremities like your legs. [Peripheral artery disease](https://www.hri.org.au/health/learn/cardiovascular-disease/peripheral-artery-disease) (PAD) is one type of PVD. PAD occurs when the arteries that supply blood to your legs and feet have become narrowed ( [atherosclerosis](https://www.nhlbi.nih.gov/health-topics/atherosclerosis)). This is more common if you’re diabetic, overweight or inactive and if you smoke, have high blood pressure or high cholesterol. You might experience intermittent pain in your legs that sometimes strikes when you’re exercising and sometimes when you’re resting. Pain caused by a lack of blood flow is called [claudication](https://www.mayoclinic.org/diseases-conditions/claudication/symptoms-causes/syc-20370952). There can also be pins and needles, numbness or blackened areas of skin. You should see a doctor if you have these symptoms. You can reduce the risk of PAD and treat its symptoms by lifestyle changes or medications. [Deep vein thrombosis](https://www.healthline.com/health/deep-venous-thrombosis#treatment) (DVT) is another type of PVD that can affect your calves. DVT happens when a blood clot forms inside a deep vein. This is a serious medical condition that can cause cramping pain in your calf. It’s more common after injury, surgery or long periods of inactivity (e.g. sitting on a long flight). Some medications can also cause blood clots. DVT requires urgent medical treatment. ### Treatment The right treatment for calf pain depends on the underlying cause – whether it is muscular, neural, or vascular. Your doctor will reach a diagnosis based on examining you, reviewing your medical history, and considering the results of any relevant tests. Once you know what’s causing your calf pain, your doctor may encourage lifestyle changes, prescribe medication, or recommend [physiotherapy](https://www.brisbanespineclinic.com.au/spinal-services/physiotherapy/) to treat it. ### How The Brisbane Spine Clinic May Help We see a lot of people with calf pain at The Brisbane Spine Clinic. Our skilled physiotherapists can help you recover from calf muscle injuries or sprains. We also treat neural causes such as [sciatica](https://www.brisbanespineclinic.com.au/spinal-conditions/sciatica/) or spinal stenosis and [vascular calf pain](https://www.escardio.org/Journals/E-Journal-of-Cardiology-Practice/Volume-13/exercise-therapy-for-intermittent-claudication-in-peripheral-artery-disease), communicating with your doctor to ensure coordinated care. Treatments on your calf can include massage, mobilisation and [dry needling](https://www.brisbanespineclinic.com.au/spinal-services/dry-needling/). But, while we know you’re feeling pain in your calf, we’re aware that it may not be caused there. We seek to trace the pain back to its source (for example, your sciatic nerve), meaning we may treat your sore leg by massaging your back! We’ll also look at your biomechanics, such as your trunk stability, hip control, muscle control and the posture of your lower limbs as these factors can all influence your calf pain. Then we’ll develop a treatment plan to help you reduce pain and increase strength and flexibility. So, if your calves are bothering you, please come and see us. You can [make an appointment online](https://www.brisbanespineclinic.com.au/booking/) or call us on [07 3841 3070](tel:0738413070). _**Disclaimer:**_ All information is general in nature. Patients should consider their own personal circumstances and seek a second opinion. Category: [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Leo Hyun](https://www.brisbanespineclinic.com.au/blog/author/leo-hyun/ "View all posts by Leo Hyun") [September 4, 2020](https://www.brisbanespineclinic.com.au/blog/2020/09/04/ "10:25 am") #### Author: Leo Hyun Mr Sang Bin (Leo) Hyun is a leading physiotherapist at The Brisbane Spine Clinic with a subspecialty interest in spinal related conditions and sporting injuries – prehabilitation and rehabilitation. Leo has extensive experience treating patients with whiplash injuries and related chronic neck and shoulder pain. ### Related posts [![Workplace Injury Prevention](https://www.brisbanespineclinic.com.au/wp-content/uploads/2020/07/tradie-injuries-220x160.png)](https://www.brisbanespineclinic.com.au/blog/workplace-injury-prevention-tips/) [A Physiotherapist’s Top Workplace Injury Prevention Tips](https://www.brisbanespineclinic.com.au/blog/workplace-injury-prevention-tips/) February 14, 2023 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/) [Middle Back Pain: Is It Your Posture?](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/) July 30, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/) [8 Things You Need To Know About Sciatica](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/) July 20, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/) [Osteoarthritis: Your Treatment Options Explained](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/) June 30, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) [10 Ways to Prevent Neck Pain](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) June 25, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/) [Everything You Need to Know About Fibromyalgia](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/) June 15, 2021 [Go to Top](https://www.brisbanespineclinic.com.au/blog/calf-pain/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # A Physiotherapist’s Perspective: Training With an Injury You are here: [Sep42020](https://www.brisbanespineclinic.com.au/blog/2020/09/04/ "10:12 am") [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2020/09/physio-perspective.png.webp) In this article ## A Physiotherapist’s Perspective: Training With an Injury When there’s a sport you love, training is an important part of your life. It’s the rhythm of your week. It’s how you maintain fitness and social connection. It’s how you keep your stress level in check too. So it can be really hard when an injury strikes. You’re not only in pain, but you’re also facing the prospect of missing out on the exercise and camaraderie that you love. That’s why many people continue training despite an injury. It’s understandable. But is it wise? ### What Should You Do When You’re Injured? Generally speaking, it’s possible (and arguably best) to continue some form of exercise while you recover from an injury. That doesn’t mean carrying on as normal though. You’ll usually have to make some changes to improve your recovery. #### 1.     Get Checked by a Doctor or Physiotherapist If you’ve injured yourself training, then step 1 is to see your doctor or physiotherapist for a full examination and a proper diagnosis. Every next step depends on this first one. You need to know whether you’re dealing with a minor sprain, a serious tear or something else entirely. #### 2.     Get a Personalised Rehab Plan Once a diagnosis has been made, your physio can develop a rehab program tailored to your needs that’ll help you to regain your strength without risking further injury. Your rehab plan will take into account: - The nature and severity of your injury - Your usual training routine - Your overall health and wellbeing. It’s important to follow your rehab plan, even if it means going slower than you’d like. In fact, following the advice of a trained professional is the best way to improve your recovery. If you rush back to your normal training before your body is ready, you’re likely to aggravate your injury and be benched for longer. #### 3.     Train Around Your Injury Training around injury involves adjusting your fitness routine to work around specific injuries. You nurture the injured area by doing the rehab exercises set by your physio. You keep the rest of you in good shape by training in ways that get your heart pumping but minimise movement in the injured area. ### How to Stay Fit While Recovering From an Injury It’s natural that an injured part of your body clamours for your attention. And, yes, you need to listen to that. But you also need to remember that every other bit of your body is strong and capable. There’s actually a lot you can do to stay fit while recovering from injury. #### 1.     Cardiac Workouts With Injury There are several ways to do a [cardio workout with an injury](https://www.trainmag.com/workouts/stay-fit-while-injured/). Obviously, the best choice depends on which part of your body is affected. You’re seeking a form of exercise that gets your heart pumping while having only a low impact on the affected area. You could try: - Swimming – this is a great, low-impact cardio workout that suits many types of injuries - Choose your stroke carefully to cater to any shoulder or neck injuries - Swim using your arms only if you have a sore knee - Pool walking/jogging – the water lessens the impact while also providing resistance - Cycling – a good option if you’ve hurt your knee, ankle, elbow or shoulder - Elliptical – minimises impact on your knees - Treadmill or stepmill – gets your lower body moving without aggravating any upper body injuries. #### 2.     Muscle Mirroring Your limbs are used to working as a team. In rehab, you can possibly use this to your advantage by employing a technique called muscle mirroring. A [Canadian study](https://theconversation.com/broke-your-arm-exercise-the-other-one-to-strengthen-it-103241) found that exercising one wrist while the other is in a cast can help to preserve strength and muscle volume in the immobilised wrist. Now, this was done on healthy volunteers who hadn’t really fractured their wrists but had just agreed to wear a cast for 4 weeks for the purpose of the study. But the results are intriguing. And you’ve really nothing to lose from doing some exercises on the uninjured side of your body to trigger those small involuntary muscle contractions on the hurting side. #### 3.     Weight Training After Injury Your muscles begin to reduce in size and strength if your activity levels drop due to injury. Under your physio’s guidance, you can do some [strength training on the affected area](https://www.afpafitness.com/blog/3-weight-lifting-routines-for-post-rehab-patients) as part of your rehab. You’ll start with low weights or bodyweight only and then gradually build up from there. Your physio will monitor your technique so that you’re working the right muscles at the right intensity. ### How Can The Brisbane Spine Clinic Help? Here at The Brisbane Spine Clinic, we treat many patients who are dealing with the pain and frustration of an injury that’s interrupted their training. We get that. We know you want to be back in shape as soon as you can be. We also know what it takes to get you there. We’ll examine you thoroughly and develop a tailored rehabilitation plan to help you achieve your recovery goals. Then we’ll provide a lot of support and encouragement to help you get there. We’d love to help with your recovery so please [make an appointment](https://www.brisbanespineclinic.com.au/). _**Disclaimer:**_ All information is general in nature. Patients should consider their own personal circumstances and seek a second opinion. Category: [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Kevin Kang](https://www.brisbanespineclinic.com.au/blog/author/kevin-kang/ "View all posts by Kevin Kang") [September 4, 2020](https://www.brisbanespineclinic.com.au/blog/2020/09/04/ "10:12 am") #### Author: Kevin Kang Mr Gun (Kevin) Kang is a physiotherapist with a special interest in chronic lower back pain and sporting injuries. Through his clinical experience, Kevin understands the complex nature of pain and that no two patients are the same. He believes that a tailored physiotherapy assessment is crucial in truly understanding each patient’s journey to identify and treat the underlying causes of the problem – not just the presenting symptoms. ### Related posts [![Workplace Injury Prevention](https://www.brisbanespineclinic.com.au/wp-content/uploads/2020/07/tradie-injuries-220x160.png)](https://www.brisbanespineclinic.com.au/blog/workplace-injury-prevention-tips/) [A Physiotherapist’s Top Workplace Injury Prevention Tips](https://www.brisbanespineclinic.com.au/blog/workplace-injury-prevention-tips/) February 14, 2023 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/) [Middle Back Pain: Is It Your Posture?](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/) July 30, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/) [8 Things You Need To Know About Sciatica](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/) July 20, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/) [Osteoarthritis: Your Treatment Options Explained](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/) June 30, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) [10 Ways to Prevent Neck Pain](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) June 25, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/) [Everything You Need to Know About Fibromyalgia](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/) June 15, 2021 [Go to Top](https://www.brisbanespineclinic.com.au/blog/training-with-an-injury/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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That’s for good reason. Spinal surgery can be a very serious and invasive procedure, and it’s important that you’re aware of all your options well before committing to changing the anatomy of your spine permanently. If you’ve been referred for spinal surgery to treat lower back pain, it’s important to know there are other treatments which can be just as effective in treating your condition. A 2010 study called “ [_Manipulation or micro-discectomy for sciatica?_](https://www.ncbi.nlm.nih.gov/pubmed/21036279) _-A prospective randomised clinical study_” found that 60% of people with herniated discs who received manual therapy treatment had the same results as those who received surgical intervention. Likewise, there’s times when back surgery is going to be the best – or only –  option. Let’s look at some of the ins and outs of spinal surgery and explore some of the other options available. ## **What are the types of spinal surgery?** The different types of [spinal surgeries](https://www.mayoclinic.org/back-surgery/art-20048274) include: - **Discectomy:** This involves a full or partial removal of the damaged portion of a herniated disk. - **Laminectomy:** The removal of the bone which overlies the spinal canal, for relieving nerve pressure caused by spinal stenosis. - **Spinal fusion:** The fusion of two or more bones in the spine (vertebrae) to add stability to spinal fractures or eliminate painful motion between the vertebrae. - **Artificial disks replacement:** Where bones are replaced with an artificial disk to reduce painful movement between two bones or to replace degenerated disks. ### **How necessary is spinal fusion surgery?** Spinal fusion surgery increased by [167](https://www.ncbi.nlm.nih.gov/pubmed/20078526) per cent between 1997 and 2006 in Australia. This is despite the lack of studies to support the surgery for most back-related conditions, including [spinal stenosis](https://www.ncbi.nlm.nih.gov/pubmed/27801521). Spinal surgery can be invasive, expensive, and may lead to further complications. Some research suggests that spinal surgery often fails to deliver the desired results, and [one in five](https://healthtimes.com.au/hub/pain-management/44/news/nc1/spinal-fusion-surgery-for-lower-back-pain-its-costly-and-theres-little-evidence-itll-work/3592/) patients who have spinal fusion procedures need to undergo revision surgery within ten years of their initial surgery. [Studies](https://theconversation.com/needless-treatments-spinal-fusion-surgery-for-lower-back-pain-is-costly-and-theres-little-evidence-itll-work-91829) have also found that patients who have had spinal fusion surgery can end up unable to return to their regular jobs and need physiotherapy and opioid medication for up to two years after their surgery. Randomised [trials](https://www.ncbi.nlm.nih.gov/pubmed/17268274) have found that spinal surgery offers little advantage over a well-structured physiotherapy-based rehabilitation program ### **What should I ask before having spinal surgery?** There are a number of questions you should ask yourself before having spinal surgery. They include: 1. Do I really need this procedure? 2. What are the risks? 3. Are there simpler, safer options? 4. What happens if I don’t do anything? 5. What are the costs? ### **What alternative options are there to spinal surgery**? If you’ve been recommended spinal surgery to treat chronic back pain, there are a range of treatments available. It’s important to first consider whether one of these might be a better option for you. #### Exercise: It sounds simple – but simply moving your back more, in the correct way, can [help you reduce chronic back pain](https://www.hopkinsmedicine.org/health/conditions-and-diseases/back-pain/7-ways-to-treat-chronic-back-pain-without-surgery). It’s one of the first treatments you should try under the guidance of your physician and physical therapist. Low intensity exercises like swimming and walking are generally the best options. However, the same set of exercises doesn’t work for everyone, so it’s important to get expert advice from a spinal specialist before you begin. #### Spinal treatments: There are a range of nonsurgical treatments that are proven to be effective in treating chronic back pain, including acupuncture, [electrical nerve stimulation and laser therapy](https://www.hopkinsmedicine.org/health/conditions-and-diseases/back-pain/7-ways-to-treat-chronic-back-pain-without-surgery). Make sure you talk to your spine specialist before starting any new treatments to confirm they’re recommended for you. Every spine is different, so it’s important to get an expert assessment. #### Changing your diet: Did you know your diet may actually be making your back pain worse? [Some diets are highly inflammatory](https://www.hopkinsmedicine.org/health/conditions-and-diseases/back-pain/7-ways-to-treat-chronic-back-pain-without-surgery), including those containing lots of processed foods, refined sugar and trans fats. If you’re carrying too much weight, it’s also likely to be negatively impacting on your spine. Changing your diet may be one of the simplest ways to reduce your back pain and any excess body weight. #### Medication: There’s plenty of medications, ranging from over-the-counter to prescription, designed to help reduce your back pain. While they will work in the short-term and can be a useful way to reduce pain, it’s important to remember they’re not intended to be a long-term solution. If you want lasting relief from your back pain, consult with a spinal specialist  to talk through other non-surgical options. If you’re considering spinal surgery, it’s worth making time to speak with a spinal specialist or physiotherapist about the options available to you. It always pays to get a second opinion before committing to a surgery that will change the anatomy of your spine forever. Book into The Brisbane Spine Clinic for a consultation to talk through your needs. We have physiotherapists and spinal specialists at both our Eight Mile Plains and North Lakes clinics who’d be only too happy to talk through your needs. Category: [Second Opinion](https://www.brisbanespineclinic.com.au/blog/category/second-opinion/) [By Justin](https://www.brisbanespineclinic.com.au/blog/author/justin/ "View all posts by Justin") [October 2, 2019](https://www.brisbanespineclinic.com.au/blog/2019/10/02/ "2:40 pm") Tags: [physiotherapy](https://www.brisbanespineclinic.com.au/blog/tag/physiotherapy/) [Second Opinion](https://www.brisbanespineclinic.com.au/blog/tag/second-opinion/) [Spinal surgery](https://www.brisbanespineclinic.com.au/blog/tag/spinal-surgery/) #### Author: Justin Mr Yu-Tsung (Justin) Lin is a musculoskeletal physiotherapist with a special interest in spinal conditions and the treatment of chronic neck pain, chronic back pain and lower back pain.Devoting his career in the field of musculoskeletal manual therapy, Justin obtained: \- Master’s degree in the field of musculoskeletal physiotherapy – the top echelon of training for manual therapists. \- A Certificate in Spine Manual Therapy. \- Certificate in IASTM (instrument-assisted soft tissue manipulation) techniques and dry needling techniques.Justin is also in the process of becoming a certified practitioner in Mulligan Concept techniques, which is a pain-free, instant result manual therapy that is very effective for treatment of spinal conditions. ### Related posts [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2020/01/Untitled-design-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/do-i-need-back-surgery/) [Do I Need Back Surgery?](https://www.brisbanespineclinic.com.au/blog/do-i-need-back-surgery/) January 20, 2020 [![Back surgery](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/06/Failed-Back-Surgery-Syndrome-220x160.png)](https://www.brisbanespineclinic.com.au/blog/how-physiotherapy-can-help-failed-back-surgery-syndrome/) [How Physiotherapy Can Help Failed Back Surgery Syndrome](https://www.brisbanespineclinic.com.au/blog/how-physiotherapy-can-help-failed-back-surgery-syndrome/) June 25, 2019 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/03/Spinal-Surgery-220x160.png)](https://www.brisbanespineclinic.com.au/blog/spinal-surgery-why-it-may-not-be-the-answer/) [Spinal Surgery: Why It May Not Be The Answer](https://www.brisbanespineclinic.com.au/blog/spinal-surgery-why-it-may-not-be-the-answer/) March 5, 2019 [Go to Top](https://www.brisbanespineclinic.com.au/blog/alternative-options-to-spinal-surgery/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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You are here: [Sep242019](https://www.brisbanespineclinic.com.au/blog/2019/09/24/ "10:34 am") [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/08/Untitled-design-12.jpg.webp) In this article If you’ve ever complained of an aching back, chances are you’ve been told by well-meaning family or friends to take a couple of paracetamol and go and get some rest. While that advice can be appropriate in some circumstances, it can cause more harm than good. In fact, often the thing an aching back needs most is the exact opposite of bed rest. Back pain is incredibly common in Australia, with about 16 percent of us reporting some back problems at [any one time](https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/back-problems/contents/what-are-back-problems#targetText=Back%20problems%20are%20common%20conditions,some%20point%20in%20their%20lives.). Back pain that comes on suddenly and lasts less than six weeks is called acute pain and can be caused by a fall or heavy lifting. Back pain that lasts more than three months is called chronic, and is less common [than acute pain](https://www.mayoclinic.org/diseases-conditions/back-pain/symptoms-causes/syc-20369906). Chronic back pain is often age-related, but can also come from prior injury, arthritis, spinal stenosis [or disc problems](https://www.hopkinsmedicine.org/health/conditions-and-diseases/back-pain/7-ways-to-treat-chronic-back-pain-without-surgery). Pinpointing its exact cause can be difficult. ### **Why shouldn’t I just lie down?** Believe it or not – exercise if one of the most important treatments for back pain. Back pain is often caused by [muscle or ligament strain](https://www.mayoclinic.org/diseases-conditions/back-pain/symptoms-causes/syc-20369906) and the best thing you can do to recover is to gently keep moving those muscles or ligaments, as long as you’re doing so correctly. While your back may feel a little better in the short term with a bit of bed rest, too much down time  can [trigger problems](https://www.health.harvard.edu/pain/bed-rest-for-back-pain-a-little-bit-will-do-you). As you rest, your muscles start to lose their tone and conditioning and you may find your back becomes weaker as a result. Other side effects of overdoing the bed rest including constipation, and a risk of developing blood clots. To get the most from bed rest, limit the time you spend lying down to a few hours, and for [no longer than a day or two](https://www.health.harvard.edu/pain/bed-rest-for-back-pain-a-little-bit-will-do-you). ### **How do I treat back pain?** As soon as possible, you should start to move again. Consult with a physiotherapist or spinal specialist and learn some stretching and strength exercises to use. Look at doing regular low-impact exercises like walking, swimming or [riding a stationery bike](https://medlineplus.gov/ency/article/002119.htm#targetText=A%20common%20myth%20about%20back,stay%20as%20active%20as%20possible.) to help rebuild your muscles. You should avoid higher impact exercises like jogging, contact sports, racquet sports, dancing and weight [lifting](https://medlineplus.gov/ency/article/002119.htm#targetText=A%20common%20myth%20about%20back,stay%20as%20active%20as%20possible.). ### **How can I prevent back pain?** Once you’re recovered from an episode of back pain, it’s important to take steps to avoid it coming back again. Again, seeing a physiotherapist or spinal specialist can help you identify potential causes of your back pain. Your physiotherapist can also help you develop an exercise plan and teach you techniques to help you maintain good posture and breathing. Here’s a few ways to prevent back pain reoccurring: - Focus on sitting and standing using correct posture - Learn breathing exercises - Do regular back-strengthening and stretching exercises - Avoid heavy lifting – and if you have to do it, use the proper technique - Stay active and do a range of different activities - Wear proper shoes _” Initial phase of back pain may require rest but it should not be prolonged. Moving and exercising within what you can tolerate is the first key step to recovery. Our professional spinal consultants are equipped with the knowledge to help you recover through back pain, chronic or acute.”_ Mr Chun Man (Kelvin) Choi, Physiotherapist and Accredited Exercise Physiologist of The Brisbane Spine Clinic. ### **When do I need professional help?** If your pain feels extreme, or has been going on for more than two weeks, it’s important to see a health professional. You might want to start with a GP, who can assess the back pain and its cause. Your GP may then recommend you see a physiotherapist to help manage your pain and assist in treating the cause. If you’re looking for an Eight Mile Plains or North Lakes physiotherapist who specialises in spinal treatment and back pain, [call us](https://www.brisbanespineclinic.com.au/booking/) to discover [The Brisbane Spine Clinic difference](https://www.brisbanespineclinic.com.au/about-us/). You can [book an appointment](https://www.brisbanespineclinic.com.au/booking/) with Mr Chun Man (Kelvin) Choi to learn more today. Category: [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/) [By Kevin Kang](https://www.brisbanespineclinic.com.au/blog/author/kevin-kang/ "View all posts by Kevin Kang") [September 24, 2019](https://www.brisbanespineclinic.com.au/blog/2019/09/24/ "10:34 am") Tags: [backpainhelp](https://www.brisbanespineclinic.com.au/blog/tag/backpainhelp/) [backpainsupport](https://www.brisbanespineclinic.com.au/blog/tag/backpainsupport/) [backpaintips](https://www.brisbanespineclinic.com.au/blog/tag/backpaintips/) [eightmilesplains](https://www.brisbanespineclinic.com.au/blog/tag/eightmilesplains/) [health](https://www.brisbanespineclinic.com.au/blog/tag/health/) [healthandwellness](https://www.brisbanespineclinic.com.au/blog/tag/healthandwellness/) [healthylifestyle](https://www.brisbanespineclinic.com.au/blog/tag/healthylifestyle/) [healthyliving](https://www.brisbanespineclinic.com.au/blog/tag/healthyliving/) [physio](https://www.brisbanespineclinic.com.au/blog/tag/physio/) [physiotherapy](https://www.brisbanespineclinic.com.au/blog/tag/physiotherapy/) [thebrisbanespineclinicnorthlakes](https://www.brisbanespineclinic.com.au/blog/tag/thebrisbanespineclinicnorthlakes/) [wellness](https://www.brisbanespineclinic.com.au/blog/tag/wellness/) #### Author: Kevin Kang Mr Gun (Kevin) Kang is a physiotherapist with a special interest in chronic lower back pain and sporting injuries. Through his clinical experience, Kevin understands the complex nature of pain and that no two patients are the same. He believes that a tailored physiotherapy assessment is crucial in truly understanding each patient’s journey to identify and treat the underlying causes of the problem – not just the presenting symptoms. ### Related posts [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/10/knee-pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) [Could your knee pain be coming from your back?](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) October 30, 2024 [![exercises for lower back pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/08/exercises-for-lower-back-pain-220x160.png)](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) [Exercises for lower back pain](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) August 28, 2024 [![Factors Contributing to Your Pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/07/Factors-Contributing-to-Your-Pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/lifestyle-factors-contributing-to-your-pain/) [Physiotherapy for Spine Pain: Uncover the Lifestyle Factors Contributing to Your Pain](https://www.brisbanespineclinic.com.au/blog/lifestyle-factors-contributing-to-your-pain/) July 10, 2023 [![Disc Herniation and Physiotherapy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/05/Disc-herniation-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/disc-herniation-physiotherapy/) [Disc Herniation and Physiotherapy: A Non-Invasive Treatment Option](https://www.brisbanespineclinic.com.au/blog/disc-herniation-physiotherapy/) May 29, 2023 [![Overactive Abdominals](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/03/Overactive-Abdominals-2-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/overactive-abdominals/) [Overactive Abdominals](https://www.brisbanespineclinic.com.au/blog/overactive-abdominals/) March 14, 2023 [![knee pain coming from back](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/10/Untitled-design-92-e1572391871153-220x160.png)](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) [Could Your Knee Pain be Coming from Your Back?](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) January 25, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/is-resting-your-back-after-injury-helping-or-hurting/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # The muscle that could be to blame for your back pain You are here: [Sep182019](https://www.brisbanespineclinic.com.au/blog/2019/09/18/ "10:32 am") [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/Untitled-design-13.jpg.webp) In this article It’s an important muscle you may never have heard of, probably can’t pronounce and likely wouldn’t be able to point to on your body. And, there’s a chance it’s responsible for your back pain. The psoas (pronounced SO-as) major is a long muscle located in your lower back. It’s one of three muscles that connects your spine with your legs, and it’s responsible for how you hold yourself and a lot of your movements. Unfortunately, it can also be responsible for some discomfort if you’re not looking after it. ## **How does it cause back pain?** Estimates show that a whopping 70-90 percent of Australians will experience lower back pain at [some point in our lives.](https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/back-problems/contents/what-are-back-problems#targetText=Back%20problems%20are%20common%20conditions,some%20point%20in%20their%20lives.) Our lifestyles are partly to blame, with nearly 70 percent of us living either sedentary lives or having low levels of physical activity. That’s a whole lot of muscles that aren’t getting exercised properly. As with all muscles, the psoas muscle needs to be moved to function at its best. If you’re not doing that, expect it to tighten and shorten – leading to back pain and poor posture. Psoas tightness is particularly common in people who sit at a desk all day and don’t do regular stretching exercises. Your psoas muscle is known as the fight or flight muscle as it contracts when you’re under stress. This evolutionary throwback was originally designed to help us shrink our bodies to hide from potential threats. ## **What are the signs of a tight psoas muscle?** There are a number of signs that your psoas muscle is too tight. These include: - Tension and pain in the lower back, hips, buttocks, pelvis, or groin - Lower back spasms - Radiating pain down the leg - Your legs being different lengths - Instability in the core of the body - Limited flexibility in the lower back ## **How do I treat it?** There’s a range of treatments available to help you manage a tight psoas muscle. If you find yourself with any of the symptoms above, it’s worth consulting with a physiotherapist or spinal specialist to get some advice on a plan that works for you. If you’re keen to start some stretches to help work your psoas muscle and release tension, here’s a few recommended by our team of spinal specialists. ### **_Half-Kneeling Pose_** Start with one leg in a kneeling pose, with the other leg resting on the floor at a right angle. Keep your back straight and tuck your tailbone underneath as you squeeze your glutes. Shift your hips forward until you feel a stretch. Hold it for 20-30 seconds while breathing deeply, before swapping legs and repeating. ### **_Bridge pose_** Lie on your back with your feet flat on the floor and your knees bent. Stretch your arms beside you, making sure your palms are facing upwards. Lift your hips so your body forms a bridge. Tighten your core while breathing deeply and hold the pose for 5-10 seconds before lowering yourself again. ### **_Frankensteins_** Stand straight with your shoulders back and legs at shoulder-width apart. Make sure there’s plenty of room to move ahead of you. Then, extend one arm and the opposite leg as you walk forwards. Your leg and arm should be straight out in front of you. Rotate back and forwards as you walk across the room, then turn and walk back. Make sure you keep your back straight. You should be walking like Frankenstein’s monster (hence the name). ![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/3-stretches-for-a-tight-psoas-muscle-1-768x1086.png.webp) _“Psoas muscle dysfunction is a perfect example of structures that can disguise itself as disc bulge and sciatic nerve pain. Our philosophy is always about diagnosing the most accurate cause of your back pain and sciatica. These exercises can be helpful as a preliminary measure to target psoas muscle issues, if symptoms persist, please seek professional help.”_ Ms Jiaming (Caroline) Sui, Women’s Health and Musculoskeletal Consultant of The Brisbane Spine Clinic. ### **When do I need professional help?** If you’re experiencing back pain or are concerned about how to keep your psoas muscle in tip-top shape, talking to a spinal specialist or physiotherapist is your best course of action. If you’re looking for an Eight Mile Plains or North Lakes physiotherapist who specialises in spinal treatment and back pain, [call us](https://www.brisbanespineclinic.com.au/booking/) to discover [The Brisbane Spine Clinic difference](https://www.brisbanespineclinic.com.au/about-us/). You can [book an appointment](https://www.brisbanespineclinic.com.au/booking/) with Ms Jiaming (Caroline) Sui to learn more today. Category: [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/) [By Kelvin Choi](https://www.brisbanespineclinic.com.au/blog/author/kelvin-choi/ "View all posts by Kelvin Choi") [September 18, 2019](https://www.brisbanespineclinic.com.au/blog/2019/09/18/ "10:32 am") Tags: [backpainhelp](https://www.brisbanespineclinic.com.au/blog/tag/backpainhelp/) [backpainsupport](https://www.brisbanespineclinic.com.au/blog/tag/backpainsupport/) [backpaintips](https://www.brisbanespineclinic.com.au/blog/tag/backpaintips/) [eightmilesplains](https://www.brisbanespineclinic.com.au/blog/tag/eightmilesplains/) [health](https://www.brisbanespineclinic.com.au/blog/tag/health/) [healthandwellness](https://www.brisbanespineclinic.com.au/blog/tag/healthandwellness/) [healthylifestyle](https://www.brisbanespineclinic.com.au/blog/tag/healthylifestyle/) [healthyliving](https://www.brisbanespineclinic.com.au/blog/tag/healthyliving/) [physio](https://www.brisbanespineclinic.com.au/blog/tag/physio/) [physiotherapy](https://www.brisbanespineclinic.com.au/blog/tag/physiotherapy/) [thebrisbanespineclinicnorthlakes](https://www.brisbanespineclinic.com.au/blog/tag/thebrisbanespineclinicnorthlakes/) [wellness](https://www.brisbanespineclinic.com.au/blog/tag/wellness/) #### Author: Kelvin Choi Mr Chun Man (Kelvin) Choi is a Physiotherapist and Accredited Exercise Physiologist with a particular interest in chronic spinal pain and sporting injury prevention, management and rehabilitation.Devoting his career in the field, Kelvin obtained:Bachelor of Clinical Exercise Physiology Master of Physiotherapy Certificate in Dry Needling Strength and Conditioning Coach Level 1 Through Kelvin’s training and extensive experience, he has acquired a wide range of skill sets in clinical exercise prescription, manual therapy techniques and formulating customised return to sports programs for his clients. ### Related posts [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/10/knee-pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) [Could your knee pain be coming from your back?](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) October 30, 2024 [![exercises for lower back pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/08/exercises-for-lower-back-pain-220x160.png)](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) [Exercises for lower back pain](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) August 28, 2024 [![Factors Contributing to Your Pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/07/Factors-Contributing-to-Your-Pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/lifestyle-factors-contributing-to-your-pain/) [Physiotherapy for Spine Pain: Uncover the Lifestyle Factors Contributing to Your Pain](https://www.brisbanespineclinic.com.au/blog/lifestyle-factors-contributing-to-your-pain/) July 10, 2023 [![Disc Herniation and Physiotherapy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/05/Disc-herniation-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/disc-herniation-physiotherapy/) [Disc Herniation and Physiotherapy: A Non-Invasive Treatment Option](https://www.brisbanespineclinic.com.au/blog/disc-herniation-physiotherapy/) May 29, 2023 [![Overactive Abdominals](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/03/Overactive-Abdominals-2-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/overactive-abdominals/) [Overactive Abdominals](https://www.brisbanespineclinic.com.au/blog/overactive-abdominals/) March 14, 2023 [![knee pain coming from back](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/10/Untitled-design-92-e1572391871153-220x160.png)](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) [Could Your Knee Pain be Coming from Your Back?](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) January 25, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/the-muscle-that-could-be-to-blame-for-your-back-pain/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # How breathing techniques may improve your back pain You are here: [Sep162019](https://www.brisbanespineclinic.com.au/blog/2019/09/16/ "10:00 am") [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/Untitled-design-14.jpg.webp) In this article Did you know that an activity you do all day, every day may have the power to reduce your back pain? [Back pain](https://www.brisbanespineclinic.com.au/spinal-conditions/lower-back-pain/) can be seriously debilitating, having an impact on every aspect of our lives. If you experience back pain, you’ve likely already tried a range of medications and treatments to improve your condition. However, there’s now a lot of evidence that developing some healthy [breathing habits can help you reduce back pain](http://www.centerworks.com/bye-bye-back-pain-with-this-simple-back-opening-breathing-exercise/), or eliminate it from your life once and for all. The muscles you use to help you breathe are connected to your lumbar vertebrae (the five vertebra between your rib cage and pelvis). Careful, controlled breathing may help you ease tension in these [muscles](https://www.smh.com.au/lifestyle/health-and-wellness/simple-breathing-exercise-to-reduce-back-pain-20150619-ghsaea.html) and correct your spinal alignment. Most cases of lower back pain are due to strain on the bones, muscles, and [ligaments of the spine](https://www.drweil.com/health-wellness/body-mind-spirit/back-pain/low-back-pain/). Other causes can be more serious, so it’s always worth getting back pain checked by your doctor, physiotherapist or spinal specialist. If you want to be more comfortable, there are a number of breathing exercises for back pain that you can try. ### **Try a simple back-opening breathing exercise** Start by taking a couple of deep breaths. Where does the air sit – can you feel it filling out your belly? If you can, or your lower belly sticks out when you inhale, you could be breathing incorrectly. A simple [exercise in back-opening breathing](http://www.centerworks.com/bye-bye-back-pain-with-this-simple-back-opening-breathing-exercise/) will help you improve your posture and reduce back pain. Find a comfortable position. You can practice this technique in any position, but it’s important to make sure your weight feels evenly distributed. Sitting upright (without over-extending your posture) is often an easy place to start. 1. Breathe in and send the air towards your tailbone. 2. Continue to breath and feel the air traveling up the back of your ribcage to lift the ribs off the hips. 3. Breathe out and pull your lower abs up towards your bottom back ribs. 4. As you finish breathing out, allow your shoulder blades to drop down, lengthening your upper back. ### **Try the 4-7-8 breathing technique** 1. Firstly, sit or lie in a comfortable position. Put the tip of your tongue just behind your upper teeth and breathe out through your mouth gently. 2. Close your mouth and breathe in through your nose while counting to 4. 3. Hold your breath while counting to 7. 4. Finally, breathe out completely through your mouth slowly while counting to 8. ### **Practice the diaphragmatic breathing technique** Your diaphragm, a muscle at the base of your lungs, tightens when you breathe in and moves downward. This creates more space in your chest and [lets your lungs expand](https://www.health.harvard.edu/lung-health-and-disease/learning-diaphragmatic-breathing). Learning how to breathe from the diaphragm, instead of shallow breathing, is important in helping to [manage back pain](https://www.lower-back-pain-answers.com/diaphragmatic-breathing.html). 1. Lie on your back or sit comfortably. 2. Place one hand on your upper chest and the other hand just beneath your ribcage. 3. Inhale slowly through your nose and feel your belly move out against your hand. Make sure the hand on your chest stays as still as possible. 4. Breathe out through pursed lips and pull your abdominal muscles in towards your rib cage. Again, make sure the hand on your chest stays still. ![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/3-Breathing-Techniques-to-help-back-pain-1-768x1086.png.webp) If you’re curious to learn more about breathing technique to manage back pain, it’s important to speak to a [physiotherapist](https://www.brisbanespineclinic.com.au/spinal-services/physiotherapy/). A physiotherapist or spinal consultant can help you find the true cause of your back pain and work with you to develop a tailored plan to get relief from the pain. _“Breathing techniques is one of the many contributors to chronic back pain that usually goes unrecognised and untreated. We particularly see patients with respiratory conditions such as COPD, asthma, or if issues such as anxiety, stress, sleep apnea, having an altered breathing pattern. It is crucial that our breathing pattern is efficient and effective to ensure the best function of our core stability and contribute to the improvement of back pain.”_ [Mr Gun (Kevin) Kang](https://www.brisbanespineclinic.com.au/about-us/kevin-kang/), Physiotherapist of The Brisbane Spine Clinic. ### **When do I need professional help?** If you’re looking for a physiotherapist at [Eight Mile Plains](https://www.brisbanespineclinic.com.au/spinal-services/eight-mile-plains/) or [North Lakes](https://www.brisbanespineclinic.com.au/spinal-services/north-lakes/), call us on [07 3841 3070](tel:0738413070) or [book an appointment online](https://www.brisbanespineclinic.com.au/booking/) with Mr Gun (Kevin) Kang to learn more today. Category: [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/) [By Kevin Kang](https://www.brisbanespineclinic.com.au/blog/author/kevin-kang/ "View all posts by Kevin Kang") [September 16, 2019](https://www.brisbanespineclinic.com.au/blog/2019/09/16/ "10:00 am") Tags: [backpainhelp](https://www.brisbanespineclinic.com.au/blog/tag/backpainhelp/) [backpainsupport](https://www.brisbanespineclinic.com.au/blog/tag/backpainsupport/) [backpaintips](https://www.brisbanespineclinic.com.au/blog/tag/backpaintips/) [eightmilesplains](https://www.brisbanespineclinic.com.au/blog/tag/eightmilesplains/) [health](https://www.brisbanespineclinic.com.au/blog/tag/health/) [healthandwellness](https://www.brisbanespineclinic.com.au/blog/tag/healthandwellness/) [healthylifestyle](https://www.brisbanespineclinic.com.au/blog/tag/healthylifestyle/) [healthyliving](https://www.brisbanespineclinic.com.au/blog/tag/healthyliving/) [physio](https://www.brisbanespineclinic.com.au/blog/tag/physio/) [physiotherapy](https://www.brisbanespineclinic.com.au/blog/tag/physiotherapy/) [thebrisbanespineclinicnorthlakes](https://www.brisbanespineclinic.com.au/blog/tag/thebrisbanespineclinicnorthlakes/) [wellness](https://www.brisbanespineclinic.com.au/blog/tag/wellness/) #### Author: Kevin Kang Mr Gun (Kevin) Kang is a physiotherapist with a special interest in chronic lower back pain and sporting injuries. Through his clinical experience, Kevin understands the complex nature of pain and that no two patients are the same. He believes that a tailored physiotherapy assessment is crucial in truly understanding each patient’s journey to identify and treat the underlying causes of the problem – not just the presenting symptoms. ### Related posts [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/10/knee-pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) [Could your knee pain be coming from your back?](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) October 30, 2024 [![exercises for lower back pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/08/exercises-for-lower-back-pain-220x160.png)](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) [Exercises for lower back pain](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) August 28, 2024 [![Factors Contributing to Your Pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/07/Factors-Contributing-to-Your-Pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/lifestyle-factors-contributing-to-your-pain/) [Physiotherapy for Spine Pain: Uncover the Lifestyle Factors Contributing to Your Pain](https://www.brisbanespineclinic.com.au/blog/lifestyle-factors-contributing-to-your-pain/) July 10, 2023 [![Disc Herniation and Physiotherapy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/05/Disc-herniation-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/disc-herniation-physiotherapy/) [Disc Herniation and Physiotherapy: A Non-Invasive Treatment Option](https://www.brisbanespineclinic.com.au/blog/disc-herniation-physiotherapy/) May 29, 2023 [![Overactive Abdominals](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/03/Overactive-Abdominals-2-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/overactive-abdominals/) [Overactive Abdominals](https://www.brisbanespineclinic.com.au/blog/overactive-abdominals/) March 14, 2023 [![knee pain coming from back](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/10/Untitled-design-92-e1572391871153-220x160.png)](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) [Could Your Knee Pain be Coming from Your Back?](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) January 25, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/how-breathing-techniques-may-improve-your-back-pain/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Heavy Lifting And Back Pain – 3 Ways To Reduce Your Risk You are here: [Oct312022](https://www.brisbanespineclinic.com.au/blog/2022/10/31/ "9:20 am") [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/) [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/07/Untitled-design-2.jpg.webp) In this article If your work or recreational activity involves heavy lifting you’ve probably heard and heeded the conventional advice to ‘lift with your legs not with your back.’ Bending your knees and keeping a straight or neutral back has been a core manual handling technique for decades. Traditional manual handling training developed around the idea that our backs are fragile so heavy lifting should be avoided as much as possible. However, [research](https://academic.oup.com/occmed/article/60/2/101/1421417) has shown that manual handling training programs based on this approach have little effect on reducing back pain and injury. ### Busting the ‘weak back’ myth Although around [16% of Australians experience back pain](https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/back-problems/contents/what-are-back-problems), this doesn’t mean that our backs are weak. In fact, our spines are inherently strong. They’re designed to flex and bend and to cope with occasional and repeated lifting. Your back can almost certainly do more than you think. However, like the rest of your amazingly capable body, your back needs exercise and conditioning. Without exposure to lifting and loading, back muscles and ligaments may struggle to stay strong enough to do the work they’re designed to do. Many office workers sit for a prolonged period of time.  Over these prolonged periods it is rare for items heavier than a laptop to be lifted – this can reduce the strength and flexibility of muscles and tendons. While few of us would dream of running 5 or 10 kilometres without preparing our bodies, many of us neglect to condition ourselves for everyday and exceptional lifting. That said, your strong, resilient spine is likely to cope with the occasional heavy lift. If you need to shift the sofa that you lounge on for long stretches, this sudden unaccustomed effort may cause your back to hurt. However, you’re unlikely to sustain the kind of damage that restorative rest won’t remedy. In short, our backs are designed to lift things. However, our sedentary lifestyles and lack of lifting practice can mean we’re not using them in ways that protect and promote this innate strength and flexibility. ### How heavy lifting can result in back pain If our spines are strong and built to lift and carry heavy loads, then why do we experience pain? There are a few potential reasons for this, including: **Overworking weak muscles** Without regular strengthening and conditioning exercises, our back muscles can become comparatively [weak and lack flexibility](https://www.spine-health.com/conditions/lower-back-pain/causes-and-diagnosis-lower-back-strain). Sudden repeated or heavy lifting may strain these muscles and cause pain and inflammation. Often, we haven’t warmed up our muscles either. The pain we feel after overworking the muscles in our back is similar to how we would feel sore after a session at the gym when we haven’t exercised in few months. **Sudden twisting or overextension** If we lift what is beyond our capability, we may find that muscles or ligaments become [sprained or strained](https://www.mayoclinic.org/diseases-conditions/back-pain/symptoms-causes/syc-20369906#:~:text=Muscle%20or%20ligament%20strain.,can%20cause%20painful%20muscle%20spasms.) as a result. This occurs when the tissue has been stretched (or even torn) beyond its limits, leading to pain and discomfort. Our back is strong and flexible, but it’s not immune to injury! **Incorrect technique** While lifting technique is not as clear cut as once thought, lifting without warming up and [incorrect technique](https://www.livehealthily.com/self-care/what-to-do-if-you-hurt-your-back-lifting-weights) where your stance is not centred, may lead to a strain or injury. Read below to find out how to minimise these risks and support your back’s natural function. ### 1\. Exercise to avoid lifting injuries [Exercise](https://www.msk.org.au/exercise) can play a crucial role in avoiding and recovering from all kinds of back pain. Rather than avoiding weight lifting, consider adding strength training to your current fitness regime or ask for help to start a new one. There are loads of potential benefits from strength training, including: - Improving your spinal stability and posture - Learning about correct body mechanics - Increasing bone density - Reducing your risk of future back injuries Our physiotherapists can work with you to customise a weight training program that promotes back health. Typically, these programs combine free weights and exercise machines with bodyweight exercises. ### 2\. Plan heavy lifts carefully Our understanding of how best to lift heavy things is evolving. Flexing or rounding your back for light lifting jobs may not put you at risk of injury. Furthermore, it may train your spine to adapt to flexing and bending. Although the [traditional advice](http://www.greglehman.ca/blog/2016/01/31/revisiting-the-spinal-flexion-debate-prepare-for-doubt) around ‘bent legs, straight back’ is currently being questioned, keeping a neutral or straight back it is still considered a valid technique for lifting anything heavier than you could easily lift in the gym. The contribution that lifting with a straight back makes to pain and injury prevention is less clear than it used to be. However, combining it with the following things may help avoid pain and damage: - **Warm up before you lift** This helps prepare your joints and muscles for the hefty lifting job. Mimic the moves you’re about to make by stretching your arms overhead, gently twisting your torso, bending your knees and stretching your hamstrings and squatting. - **Get as close as possible to the thing you need to lift** Get a good grip on it and try to keep it between your shoulder and waist. This helps minimise lower back strain. - **Use a wide stance** Place your feet slightly wider than your shoulders. This can help with balance and stability and using your leg strength. - **Try to keep your body centred** Twisting your spine as you lift can put pressure on your discs and increase your risk of back pain and injury. - **Remember to breathe** Holding your breath can put pressure on your abdominals and make you susceptible to injury. Breathe out as you lift then breathe in as you complete the move. ### 3\. **Visit your physio** Besides equipping you with a personalised exercise plan to help develop a strong, healthy back, your physio can assess your overall [biomechanical health](https://www.brisbanespineclinic.com.au/about-us/care-pathway/). They can help correct alignment and postural issues, identify and address muscle imbalances and treat the source of musculoskeletal pain. The Brisbane Spine Clinic’s [Leo Hyun](https://www.brisbanespineclinic.com.au/about-us/leo-hyun/) and [Kelvin Choi](https://www.brisbanespineclinic.com.au/about-us/kelvin-choi/) have a special interest in powerlifting and can help design and oversee weightlifting programs for people who lift for work or sport. If you would like to discuss strengthening your back for heavy lifting, [book an appointment](https://www.brisbanespineclinic.com.au/appointments/). _All information is general in nature and is not intended to be a substitute for professional advice. The Brisbane Spine Clinic can consult with you to confirm if this advice is right for you._ Categories: [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/), [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/), [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/) [By Leo Hyun](https://www.brisbanespineclinic.com.au/blog/author/leo-hyun/ "View all posts by Leo Hyun") [October 31, 2022](https://www.brisbanespineclinic.com.au/blog/2022/10/31/ "9:20 am") #### Author: Leo Hyun Mr Sang Bin (Leo) Hyun is a leading physiotherapist at The Brisbane Spine Clinic with a subspecialty interest in spinal related conditions and sporting injuries – prehabilitation and rehabilitation. Leo has extensive experience treating patients with whiplash injuries and related chronic neck and shoulder pain. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/10/knee-pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) [Could your knee pain be coming from your back?](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) October 30, 2024 [![exercises for lower back pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/08/exercises-for-lower-back-pain-220x160.png)](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) [Exercises for lower back pain](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) August 28, 2024 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [Go to Top](https://www.brisbanespineclinic.com.au/blog/heavy-lifting-and-back-pain-3-ways-to-reduce-your-risk/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Exercise and physiotherapy after a hysterectomy You are here: [Nov92022](https://www.brisbanespineclinic.com.au/blog/2022/11/09/ "11:14 am") [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [Women's Health](https://www.brisbanespineclinic.com.au/blog/category/womens-health/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/11/hysterectomy2.jpg.webp) In this article A [hysterectomy](https://www.healthdirect.gov.au/hysterectomy) is an operation that removes your womb and often your cervix (neck of the womb) too. It may be performed to [treat many different conditions](https://www.healthdirect.gov.au/hysterectomy) such as fibroids, endometriosis, pelvic inflammatory disease, uterine prolapse or cancer. A hysterectomy is not undertaken lightly. It’s usually only recommended when other treatments have not succeeded. A hysterectomy often involves an incision to the pelvic floor. It’ll hopefully improve your quality of life in many ways but it does nothing to strengthen your pelvic tissues themselves. [Incontinence](https://www.brisbanespineclinic.com.au/blog/urinary-incontinence-can-pelvic-floor-exercises-help/) after a pelvic floor surgery or hysterectomy is common and it’s a problem that women shouldn’t have to deal with. That’s why post-hysterectomy physiotherapy is so important. ### **Recovery from a hysterectomy** Recovering from a hysterectomy takes time. An important part of your body has been removed. Initially, you’re likely to experience vaginal bleeding and some pain, itching or discomfort around your incision sites. You’ll be told to take it easy for a few weeks and not do any heavy lifting. And you might be feeling a bit emotional too – some women experience a sense of loss after a hysterectomy. So, find a binge-worthy TV series or a good book and follow your surgeon’s instructions to rest and recover. Stay on top of your pain relief too. Your body is gradually healing and it usually does an impressive job. After about 6 weeks, you should be able to start the active phase of your recovery. ### **Time to strengthen your pelvic floor** The first place to start with post-surgery exercise is strengthening and rehabilitating the pelvic floor. Due to the invasive nature of the procedure, you’re likely to have some scar tissue and weakness in the pelvic floor muscles. #### **_What is the pelvic floor?_** Your pelvic floor muscles run from your tailbone (coccyx) at the back of your pelvis through to your pubic bone at the front. As the floor of the pelvic cavity, these muscles have important roles to play in the correct functioning of the pelvic and abdominal tissues. They support your bowel, bladder, uterus and vagina and play an important role in continence, core strength and sexual pleasure. #### **_Pelvic floor exercises after a hysterectomy_** Rehab for the pelvic floor begins with specific, gentle exercises aimed at regaining control and function in the pelvic floor muscles. Pelvic floor exercises help to improve your muscle tone and your brain’s connection to those muscles. The goal is to strengthen your pelvic floor muscles so that they’re better able to support your internal organs and you feel more in control of your bladder and bowels. So, when can you start? Usually around 6 weeks after your hysterectomy depending on the procedure and your individual recovery. Any exercise should be cleared with your surgeon first. If you perform any pelvic floor exercises that cause pain, discomfort or nausea then you should cease immediately. Contact your physician if you are unable to exercise without pain after 8 weeks. #### **_How to do pelvic floor exercises_** [Kegels](https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283) are a common exercise for strengthening the pelvic floor. This exercise simply involves contracting and relaxing the pelvic floor as much as possible. It’s the same sensation that you’ll feel if you attempt to stop urinating halfway through. Here’s how to do them. 1\. Get in the right position:      a) Lie on your back on a flat surface      b) Bend your knees slightly and keep your feet flat on the floor – this variation reduces the resistance applied by gravity. 2\. Focus on controlling and slowly squeezing the muscles around your vagina, urethra, and anus      a) Imagine you’re pulling them up into your belly button as you squeeze      b) Gently contract them as far as you can, clenching gently when you’ve gone as far as you can. 3\. Keep breathing in and out, in and out throughout the exercise. Repeat this 10-12 times (repetitions) then rest briefly and repeat the whole thing 2-3 times (sets). Stop immediately if you experience any pain, discomfort or nausea. #### **_Next steps_** Once you’ve learned how to do pelvic floor exercises, you need to do them several times a day. Regular, intentional practice is the best way to make progress. For best results, build up to performing 5 sets of 10-12 repetitions 2-3 times per day.  This will provide you with more passive and active control, meaning better continence and improved control over your own functions. As time goes on, your physiotherapist or surgeon may recommend that, in addition to your pelvic floor exercises, you start doing some lower-body strengthening exercises that involve your core muscles and hips. Basic, integrative core exercises such as those seen in yoga and pilates are a great place to start and provide a calming, supportive environment for strengthening. What about returning to regular exercise? That depends on many different factors, including your overall health and fitness, how consistently and how well you do your pelvic floor exercises. ### **How can The Brisbane Spine Clinic help?** Recovering from a hysterectomy depends greatly on your individual circumstances. However, a capable, supportive physiotherapist with expertise in women’s health can help a great deal in your recovery after a hysterectomy. Our physiotherapists have a long track record in supporting women recovering from a hysterectomy and those dealing with other conditions such as [pregnancy-related back pain and hip pain and postoperative pelvic organ prolapse.](https://www.brisbanespineclinic.com.au/spinal-services/womens_physiotherapy/) Your physio can help guide your recovery, teach you how to do your exercises properly and judge when you’re ready to progress to the next level. Working with a physio long-term also offers the opportunity to continuously improve your pelvic floor strength and reduce the risk of future pelvic pain. Physiotherapy can even start before a hysterectomy. Strengthening your pelvic floor before your operation puts you in a better position to recover afterwards. If you’ve had, or are planning, a hysterectomy and would like the support of our skilled, compassionate physiotherapists, please [book an appointment](https://www.brisbanespineclinic.com.au/booking/) today. ### Disclaimer _All information is general and is not intended to be a substitute for professional medical advice. The Brisbane Spine Clinic can consult with you to confirm if a particular treatment is right for you._ Categories: [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/), [Women's Health](https://www.brisbanespineclinic.com.au/blog/category/womens-health/) [By Brisbane Spine](https://www.brisbanespineclinic.com.au/blog/author/brisbane-spine-clinic/ "View all posts by Brisbane Spine") [November 9, 2022](https://www.brisbanespineclinic.com.au/blog/2022/11/09/ "11:14 am") #### Author: Brisbane Spine ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/exercise-and-physiotherapy-after-a-hysterectomy/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # How physiotherapy can help with scoliosis You are here: [Feb42022](https://www.brisbanespineclinic.com.au/blog/2022/02/04/ "12:46 pm") [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/) [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/02/Physiotherapy-for-Scoliosis.png.webp) In this article ## What is scoliosis? [Scoliosis](https://www.mayoclinic.org/diseases-conditions/scoliosis/symptoms-causes/syc-20350716) is a condition where the spine curves sideways. Your spine has a natural S-shaped curve, tilting a little inwards in your lower back and a little outwards near your shoulders. In people with scoliosis, however, there’s an additional sideways curvature to the spine. Is that a problem? Not always. Mild scoliosis may go unnoticed or cause few symptoms. Severe scoliosis, on the other hand, can cause breathing problems, chronic back problems and an unusual appearance. [Notable names with scoliosis](https://www.hudsonvalleyscoliosis.com/celebrities-scoliosis/celebrities/) include General Douglas MacArthur, actresses Isabella Rosselini, Sarah Michelle Gellar and Elizabeth Taylor, cellist Yo Yo Ma, and Olympians Usain Bolt and Jessica Ashwood. Perhaps the most fascinating historical person found to have scoliosis is King Richard III. The last English king to die in battle (in 1485), his crown passed to his Tudor enemies whose most famous playright, Shakespeare, later depicted the fallen king as a hunchback with a withered arm. In reality, Richard III was a [formidable warrior with mild scoliosis](https://www.medicinenet.com/script/main/art.asp?articlekey=178757), confirmed by the [discovery of his body](https://kriii.com/about-the-centre/an-incredible-discovery/) under a carpark in Leicester in 2012. Scoliosis Part One - YouTube [Photo image of The Brisbane Spine Clinic](https://www.youtube.com/channel/UCl-31-Qah2q2zukfzbOqNmQ?embeds_referring_euri=https%3A%2F%2Fwww.brisbanespineclinic.com.au%2Fblog%2Fhow-physiotherapy-can-help-with-scoliosis%2F) The Brisbane Spine Clinic 349 subscribers [Scoliosis Part One](https://www.youtube.com/watch?v=oWYCjIsG-Wo) The Brisbane Spine Clinic Search Watch later Share Copy link Info Shopping Tap to unmute If playback doesn't begin shortly, try restarting your device. Share Include playlist An error occurred while retrieving sharing information. Please try again later. 0:00 0:00 / 2:04 •Live • [Watch on YouTube](https://www.youtube.com/watch?v=oWYCjIsG-Wo "Watch on YouTube") Scoliosis Part Two - YouTube [Photo image of The Brisbane Spine Clinic](https://www.youtube.com/channel/UCl-31-Qah2q2zukfzbOqNmQ?embeds_referring_euri=https%3A%2F%2Fwww.brisbanespineclinic.com.au%2Fblog%2Fhow-physiotherapy-can-help-with-scoliosis%2F) The Brisbane Spine Clinic 349 subscribers [Scoliosis Part Two](https://www.youtube.com/watch?v=usSWBPRQt-k) The Brisbane Spine Clinic Search Watch later Share Copy link Info Shopping Tap to unmute If playback doesn't begin shortly, try restarting your device. More videos ## More videos Share Include playlist An error occurred while retrieving sharing information. Please try again later. [Watch on](https://www.youtube.com/watch?v=usSWBPRQt-k&embeds_referring_euri=https%3A%2F%2Fwww.brisbanespineclinic.com.au%2Fblog%2Fhow-physiotherapy-can-help-with-scoliosis%2F) 0:00 0:00 / 3:50 •Live • [Watch on YouTube](https://www.youtube.com/watch?v=usSWBPRQt-k "Watch on YouTube") ## What causes scoliosis? Good question! We’re still working on the answer… The most common type of scoliosis – [idiopathic scoliosis](https://www.hopkinsmedicine.org/health/conditions-and-diseases/scoliosis/5-facts-about-scoliosis-every-parent-should-know) which often appears in teenagers – may have some genetic component as it tends to run in families. Even if you’re not aware of any scoliosis in the family history it was perhaps there but went unnoticed if the symptoms were mild. Other types of scoliosis may be caused by: - Cerebral palsy, muscular dystrophy or other neuromuscular conditions - Previous surgery on the chest wall as a baby - An injury to or infection on your spine - Spinal cord abnormalities or birth defects affecting the spine. ## Who gets scoliosis? Idiopathic [scoliosis tends to become evident in adolescence](https://www.mayoclinic.org/diseases-conditions/scoliosis/symptoms-causes/syc-20350716) when young people grow rapidly. Mild scoliosis is equally common in boys and girls but girls are much more likely to experience a worsening curve that requires treatment. ## What are the symptoms of scoliosis? A tween or teen who has developed scoliosis may have: - Uneven shoulders - One shoulder blade that sticks out more than the other - More prominent ribs on one side - An uneven waistline - Uneven hips. Scoliosis involves a sideways curve in the spine. That has knock-on effects, causing the spine to twist, which makes some parts of the body stick out further than those on the other side. ## How is scoliosis diagnosed? It’s [easy to miss signs](https://www.hopkinsmedicine.org/health/conditions-and-diseases/scoliosis/5-facts-about-scoliosis-every-parent-should-know) of mild scoliosis. When your kids are little, you’re very aware of their bodies as you bathe them and dress them regularly. Scoliosis, however, tends to develop when kids are at an age where they shower and dress independently and value their privacy. Scoliosis is often picked up during a routine check-up or when a scan is done for a different reason. If your doctor or physiotherapist suspects scoliosis, they’ll take a detailed medical history and then do a physical examination. This may include the Adam’s forward bend test where your child bends forward from the waist with their hands hanging loosely in front of them. If one side of your child’s rib cage is more prominent than the other, it’s a sign of scoliosis. Your child’s doctor may also order an X-ray to see an image of their spine. ## What are the treatment options for scoliosis? The right treatment for scoliosis depends on things like: - Your child’s age - The severity of their spinal curve - Where the curve is on their spine - Whether the curve is worsening. ### [Treatment options include](https://www.childrenshospital.org/conditions-and-treatments/conditions/i/idiopathic-scoliosis\#:~:text=Idiopathic%20scoliosis%20is%20one%20of,often%20as%20it%20affects%20boys.): - **Watchful waiting:** regular check-ups to ensure the curve is not worsening - **Bracing:** if your child’s spine has a 25° to 45° curve, your doctor may recommend a brace to prevent the curve worsening as they grow - **Surgery:** in very rare cases (less than 1%), a child may have such severe scoliosis that they need spinal surgery to correct the problem. ## Physiotherapy for scoliosis [Physiotherapy](https://www.physio-pedia.com/Scoliosis) is a recognised treatment for milder forms of scoliosis, helping to: - Correct side-shift - Improve coordination and control - Increase endurance and strength. The [Schroth method](https://www.physio-pedia.com/Schroth_Method) is the most studied and widely used technique for treating scoliosis through physiotherapy. The exercises are designed to: - Improve muscular symmetry - Improve postural awareness - Rotate the spine with breathing to help reshape the rib cage and surrounding soft tissue (known as rotational angular breathing). [Studies show](https://www.physio-pedia.com/Schroth_Method) the Schroth method: - Improves back muscle strength - Improves breathing function - Slows curve progression - Improves Cobb angles (the standard measurement used to track the progression of scoliosis) - Reduces the need for back surgery - Eases pain - Boosts self-image. ## How can The Brisbane Spine Clinic help with scoliosis? If you need help with scoliosis, we encourage you to pay us a visit at The Brisbane Spine Clinic. Our spinal consultants are able to: - Identify scoliosis - Prescribe exercises that manage its symptoms and slow its progression - Provide a second opinion on whether or not spinal surgery is necessary. If you’d like to experience The Brisbane Spine Clinic difference, please [book an appointment](https://www.brisbanespineclinic.com.au/) today. **Disclaimer** _All information is general in nature_ Categories: [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/), [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [By Kevin Kang](https://www.brisbanespineclinic.com.au/blog/author/kevin-kang/ "View all posts by Kevin Kang") [February 4, 2022](https://www.brisbanespineclinic.com.au/blog/2022/02/04/ "12:46 pm") #### Author: Kevin Kang Mr Gun (Kevin) Kang is a physiotherapist with a special interest in chronic lower back pain and sporting injuries. Through his clinical experience, Kevin understands the complex nature of pain and that no two patients are the same. He believes that a tailored physiotherapy assessment is crucial in truly understanding each patient’s journey to identify and treat the underlying causes of the problem – not just the presenting symptoms. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-110x80.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-110x80.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/10/knee-pain-110x80.jpg)](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) [Could your knee pain be coming from your back?](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) October 30, 2024 [![exercises for lower back pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/08/exercises-for-lower-back-pain-110x80.png)](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) [Exercises for lower back pain](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) August 28, 2024 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-110x80.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-110x80.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [Go to Top](https://www.brisbanespineclinic.com.au/blog/how-physiotherapy-can-help-with-scoliosis/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/07/logo-120.png)](https://www.brisbanespineclinic.com.au/) - 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[Raymond Lin](https://www.brisbanespineclinic.com.au/about-us/raymond-lin/) - [Sean Chiang](https://www.brisbanespineclinic.com.au/about-us/sean-chiang/) - [Careers](https://www.brisbanespineclinic.com.au/about-us/careers/) - [Joint Effort Approach](https://www.brisbanespineclinic.com.au/about-us/joint-effort-approach/) - [Services](https://www.brisbanespineclinic.com.au/services/) - [Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/) - [Rehabilitation](https://www.brisbanespineclinic.com.au/services/physiotherapy/rehabilitation/) - [Sports Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/sports-physiotherapy/) - [Vestibular Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/vestibular-physiotherapy/) - [Women’s Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/womens-physiotherapy/) - [Physio for Back Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-back-pain/) - [Physio for Knee Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-knee-pain/) - [Physio for Plantar Fasciitis](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-plantar-fasciitis/) - [Physio for Tennis Elbow](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-tennis-elbow/) - [Physio for Wrist Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-wrist-pain/) - [Chiropractic](https://www.brisbanespineclinic.com.au/services/chiropractic/) - [NDIS Physiotherapy Services](https://www.brisbanespineclinic.com.au/services/ndis-physiotherapy/) - [Second Opinion Spinal Surgery](https://www.brisbanespineclinic.com.au/services/second-opinion-to-spinal-surgery/) - [Spine Special Consult](https://www.brisbanespineclinic.com.au/services/spine-special-consult/) - [Dry Needling](https://www.brisbanespineclinic.com.au/services/dry-needling/) - [Headache and Migraine Treatment](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Conditions](https://www.brisbanespineclinic.com.au/conditions/) - [Fibromyalgia](https://www.brisbanespineclinic.com.au/conditions/fibromyalgia/) - [Failed Back Surgery Syndrome](https://www.brisbanespineclinic.com.au/conditions/failed-back-surgery-syndrome/) - [Headaches and Migraines](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Scoliosis](https://www.brisbanespineclinic.com.au/conditions/scoliosis/) - [Disc Bulge](https://www.brisbanespineclinic.com.au/conditions/disc-bulge/) - [Lower Back Pain](https://www.brisbanespineclinic.com.au/conditions/lower-back-pain/) - [Acute & Chronic Neck Pain](https://www.brisbanespineclinic.com.au/conditions/neck-pain/) - [Sacroiliac Joint Pain](https://www.brisbanespineclinic.com.au/conditions/sacroiliac-joint-pain/) - [Whiplash](https://www.brisbanespineclinic.com.au/conditions/whiplash/) - [Thoracic Outlet Syndrome](https://www.brisbanespineclinic.com.au/conditions/thoracic-outlet-syndrome/) - [Sciatica](https://www.brisbanespineclinic.com.au/conditions/sciatica/) - [Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) # 5 tips for preventing back pain with a desk job You are here: [Jan142022](https://www.brisbanespineclinic.com.au/blog/2022/01/14/ "2:00 pm") [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/) [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/)![]() In this article ## 5 tips for preventing back pain with a desk job Even before the pandemic back pain was common among desk workers, with studies showing it occurs in [23% to 38% of them](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3036671/) in any given year. And the problem seems to be worsening with working from home. [One recent study](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7503869/) found 41.2% of home-based workers reported experiencing low back pain (LBP). But don’t worry ­– this doesn’t mean you’re doomed to LBP if you work at a desk! Here are five simple ways to care for your back in your office. ### 1\. Move more for less discomfort Muscles and joints are made to move, not stay in one position for long periods. Make a habit of changing positions regularly – at least every half hour. Try to get up and take a short walk if you can. Even switching to a different chair can help. Options at home include: - investing in a sit-to stand desk - walk and talk, get up and move around while on a mobile phone call - sitting on a gym ball for a time. ### 2\. Position yourself for pain-free work Creating an ergonomic home office gives you the best chance of working comfortably. For an ergonomic desk set up, ensure that your: - chair has adequate lumbar support - feet are flat on the floor - knees are level with your hips (or slightly below) - monitor is about an arm’s length away - wrists are flat as you use the keyboard (not angled upwards) - eye level is about 5cm below the top of your monitor - shoulders are relaxed. ![]() Image source: [Safe Work Australia](https://www.safeworkaustralia.gov.au/sites/default/files/2020-05/Working_from_home_Workstation_Setup_%20Guide-COVID-19.pdf) ### 3\. Foster great posture Your spine has natural curves and it’s important to maintain these when sitting. A quality office chair helps, or you can use a rolled-up towel or lumbar roll to support your lower back. Here’s an easy exercise to loosen your spine and correct your sitting posture: - Slump over, rounding out your spine and poking your head forward, like a turtle poking its head out. - Now sit as straight as you can, arching your lower back, drawing back your shoulder blades and pulling your chin in. - Repeat five times. - After the last repetition, relax about 10 to 20% from the extreme upright position and you should be in a good sitting posture. ### 4\. Stretch for success Keep your joints and muscles mobile with these easy stretches: - Drop your ear to one shoulder until you feel a pull on the opposite side of your neck. Repeat to the other side. - Draw your shoulder blades together at the back. - Place your hands behind your head and interlock your fingers. Stretch backwards over the top of your chair, pushing your elbows back. - Stand up, place your hands on your hips and bend backward, arching your lower back. Hold each position 10-20 seconds and never force into discomfort. Talk to a physio if you have any trouble with these exercises. ### 5\. Add exercise to your routine Capitalise on working from home and take breaks to exercise. You don’t have to become a gym junkie – 10-15 minutes of walking, stretches, yoga, or core exercises add up to a healthier, more productive you. ## How The Brisbane Spine Clinic can help Regardless of how well you look after yourself, back pain can become a problem. Our skilled, experienced physiotherapists are here to get you back on track. We will assess your symptoms, develop a tailored management plan, and provide hands-on therapy and personalised advice to help you get comfortably back to work as quickly as possible. [Book an appointment](https://www.brisbanespineclinic.com.au/booking/) today at our conveniently located [Eight Mile Plains](https://www.brisbanespineclinic.com.au/spinal-services/eight-mile-plains/) or [North Lakes](https://www.brisbanespineclinic.com.au/spinal-services/north-lakes/) clinics. Categories: [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/), [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [By Leo Hyun](https://www.brisbanespineclinic.com.au/blog/author/leo-hyun/ "View all posts by Leo Hyun") [January 14, 2022](https://www.brisbanespineclinic.com.au/blog/2022/01/14/ "2:00 pm") #### Author: Leo Hyun Mr Sang Bin (Leo) Hyun is a leading physiotherapist at The Brisbane Spine Clinic with a subspecialty interest in spinal related conditions and sporting injuries – prehabilitation and rehabilitation. Leo has extensive experience treating patients with whiplash injuries and related chronic neck and shoulder pain. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome]()](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness]()](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![]()](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) [Could your knee pain be coming from your back?](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) October 30, 2024 [![exercises for lower back pain]()](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) [Exercises for lower back pain](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) August 28, 2024 [![Headache and physiotherapy featured image]()](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis]()](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [Go to Top](https://www.brisbanespineclinic.com.au/blog/5-tips-for-preventing-pain-with-a-desk-job/#) ## Stretches for Pain Relief [Skip to content](https://www.brisbanespineclinic.com.au/blog/useful-stretches-relieve-back-and-leg-pain-at-work/#content) - [Second Opinion to Spinal Surgery](https://www.brisbanespineclinic.com.au/spinal-conditions/second-opinion-to-spinal-surgery/) - [Treatment for Athletes & Bodybuilders](https://www.brisbanespineclinic.com.au/spinal-services/brisbane-sports-physio/) - [Second Opinion to Spinal Surgery](https://www.brisbanespineclinic.com.au/spinal-conditions/second-opinion-to-spinal-surgery/) - [Treatment for Athletes & Bodybuilders](https://www.brisbanespineclinic.com.au/spinal-services/brisbane-sports-physio/) Search: [Search](https://www.brisbanespineclinic.com.au/blog/useful-stretches-relieve-back-and-leg-pain-at-work/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Search: [Search](https://www.brisbanespineclinic.com.au/blog/useful-stretches-relieve-back-and-leg-pain-at-work/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") [Menu](https://www.brisbanespineclinic.com.au/blog/useful-stretches-relieve-back-and-leg-pain-at-work/#) [Menu](https://www.brisbanespineclinic.com.au/blog/useful-stretches-relieve-back-and-leg-pain-at-work/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/07/retina-logo.png.webp)](https://www.brisbanespineclinic.com.au/) - 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[Raymond Lin](https://www.brisbanespineclinic.com.au/about-us/raymond-lin/) - [Sean Chiang](https://www.brisbanespineclinic.com.au/about-us/sean-chiang/) - [Careers](https://www.brisbanespineclinic.com.au/about-us/careers/) - [Joint Effort Approach](https://www.brisbanespineclinic.com.au/about-us/joint-effort-approach/) - [Services](https://www.brisbanespineclinic.com.au/services/) - [Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/) - [Rehabilitation](https://www.brisbanespineclinic.com.au/services/physiotherapy/rehabilitation/) - [Sports Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/sports-physiotherapy/) - [Vestibular Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/vestibular-physiotherapy/) - [Women’s Physiotherapy](https://www.brisbanespineclinic.com.au/services/physiotherapy/womens-physiotherapy/) - [Physio for Back Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-back-pain/) - [Physio for Knee Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-knee-pain/) - [Physio for Plantar Fasciitis](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-plantar-fasciitis/) - [Physio for Tennis Elbow](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-tennis-elbow/) - [Physio for Wrist Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-wrist-pain/) - [Chiropractic](https://www.brisbanespineclinic.com.au/services/chiropractic/) - [NDIS Physiotherapy Services](https://www.brisbanespineclinic.com.au/services/ndis-physiotherapy/) - [Second Opinion Spinal Surgery](https://www.brisbanespineclinic.com.au/services/second-opinion-to-spinal-surgery/) - [Spine Special Consult](https://www.brisbanespineclinic.com.au/services/spine-special-consult/) - [Dry Needling](https://www.brisbanespineclinic.com.au/services/dry-needling/) - [Headache and Migraine Treatment](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Conditions](https://www.brisbanespineclinic.com.au/conditions/) - [Fibromyalgia](https://www.brisbanespineclinic.com.au/conditions/fibromyalgia/) - [Failed Back Surgery Syndrome](https://www.brisbanespineclinic.com.au/conditions/failed-back-surgery-syndrome/) - [Headaches and Migraines](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Scoliosis](https://www.brisbanespineclinic.com.au/conditions/scoliosis/) - [Disc Bulge](https://www.brisbanespineclinic.com.au/conditions/disc-bulge/) - [Lower Back Pain](https://www.brisbanespineclinic.com.au/conditions/lower-back-pain/) - [Acute & Chronic Neck Pain](https://www.brisbanespineclinic.com.au/conditions/neck-pain/) - [Sacroiliac Joint Pain](https://www.brisbanespineclinic.com.au/conditions/sacroiliac-joint-pain/) - [Whiplash](https://www.brisbanespineclinic.com.au/conditions/whiplash/) - [Thoracic Outlet Syndrome](https://www.brisbanespineclinic.com.au/conditions/thoracic-outlet-syndrome/) - [Sciatica](https://www.brisbanespineclinic.com.au/conditions/sciatica/) - [Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Useful stretches to relieve back and leg pain at work You are here: [Nov242022](https://www.brisbanespineclinic.com.au/blog/2022/11/24/ "7:00 am") [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/) [Neck Pain](https://www.brisbanespineclinic.com.au/blog/category/neck-pain/) [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [Posture](https://www.brisbanespineclinic.com.au/blog/category/posture/) [Stretches](https://www.brisbanespineclinic.com.au/blog/category/stretches/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/11/Stretches-at-worlk.jpg.webp) In this article Here at The Brisbane Spine Clinic, we see clients from many different types of workplaces. If you work in retail, hospitality or nursing, you might be on your feet all day. If you work in an office, on the other hand, you’re probably sitting down most of the time. Whatever you do for a living, stretching is a good way to relieve any pain and discomfort. Here are a few of the best ones to build into your daily routine. ### **Standing stretches** **_1\. Calf stretch_** ![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/11/Calf-Stretch.jpg.webp) The gastrocnemius and soleus muscles in your calf support your Achilles tendon and enable you to stand and walk. Being on your feet all day can lead to [tight calf muscles](https://www.healthline.com/health/tight-calves#:~:text=Tightness%20or%20pain%20in%20the,particularly%20tough%20on%20the%20body.), which can, in turn, lead to conditions like plantar fasciitis, shin splints, Achilles tendonitis, and knee pain. One way to ease that is to stretch your calf muscles regularly. That [stimulates blood flow](https://www.masterclass.com/articles/calf-stretch-guide) and can increase your flexibility and range of motion. The stretch we’re showing you here is both convenient and efficient. It provides the greatest amount of stretch compared to other variations and its easy to do anywhere – just find the nearest wall or even the corner of the staff room kitchen bench. 1. Stand facing close to a wall, with the stretching leg forward. 2. Bend up the ankle and rest your toes and ball of foot on the wall as shown 3. Place your hands on the wall for balance and push your body forward with your back leg. Do not overstretch. This stretch is most effective when you feel only a light pulling sensation in the calf muscle of the forward leg. 4. Hold the stretch for 30 seconds, do not bounce the stretch. If this stretch causes you any heel pain or foot cramp, please stop and consider a consult with one of our physiotherapists at [The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/) at either our [North Lakes](https://www.brisbanespineclinic.com.au/spinal-services/north-lakes/) or [Eight Mile Plains](https://www.brisbanespineclinic.com.au/spinal-services/eight-mile-plains/) locations. We will modify and prescribe a more suitable stretch for you. **_2\. Hamstring stretch_** ![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/11/Hamstring-stretch.jpg.webp) Whether you’re on your feet or in your seat all day, you can easily overuse your hamstrings, those muscles at the back of your thigh that help you move your legs and flex your knees. Your hamstrings also support the gluteal muscles in your buttocks. Your glutes are strong muscles with the power to help you stand up and sit down or come to a stop when walking or running. Sitting down all day weakens your glutes. And when your glutes can’t do their job properly, they shift the burden to your hamstrings, which have also become tight from too much sitting. Here’s a quick and simple hamstring stretch. This one protects your spine too because you keep your lower back straight, unlike conventional hamstring stretches where you bend forward and try to touch the ground. 1. Put your stretching leg about one step forward 2. Keep your low back extended and straight – DO NOT SLOUCH 3. Lean your body forward while maintaining a straight lower back 4. Hold the stretch for 30 seconds without bouncing. Stop the exercise and contact The Brisbane Spine Clinic for assessment if this stretch causes any of the following symptoms: - Pins and needles - Loss of sensation in your leg and foot - Any hip or groin pain. **_3\. Lower back stretch_** ![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/11/Lower-back-stretch.jpg.webp) Your job can irritate your back in a few ways. You may develop back pain in a sedentary job if your chair has inadequate support or if your posture is poor. In a more active job, back pain can be caused by repetitive movements that twist or rotate your back or by lifting or moving heavy objects. Tradies, nurses and care workers should be particularly careful here. Stretches for lower back pain help you ease muscle tension before it turns into more troubling pain or injury. The one shown here provides a good stretch for your middle back as well as your lower back. It’s also much easier to do at your workplace than similar stretches that require you to lie on the office floor! 1. Stand in front of a chair/bench or desk 2. But both hands on the chair and lean your body forward as shown 3. Keep your knees slightly bent 4. Extend your chest down towards the floor 5. Hold the stretch for 30 seconds and do not bounce your stretch Stop stretching if you experience any: - Dizziness - Increase in low back discomfort - Shoulder pain with this position. ### **Sitting stretches** If you’re sitting down all day, try to do a few standing stretches as above – it’s good to get out of your chair! That said, if you’ve been on your feet all day, you might like the idea of some sitting stretches. You may also find sitting stretches easier to do at your desk while you wait to admit invitees to your next Zoom meeting. **_1\. Seated lateral trunk stretch_** Your trunk refers to the part of your body from the top of your hips to the bottom of your neck. Your back, abdomen and chest are here.  When you’re sitting for long periods, especially if you’re slumping forwards, the flexor muscles of your trunk can shorten. That’s why you need a good trunk stretch. 1. Place one hand on your thigh for stability 2. Lift the other hand and slowly reach it above and across your head until you feel a comfortable stretch along your side 3. Hold the stretch for 15-20 seconds, then repeat 3-5 times on each side. **_2\. Seated knee-to-chest stretch_** This is a good way to stretch your hip and lower back muscles. It can also help to ease pressure on spinal nerves. 1. Sit in a chair, raise one knee up as if you are marching 2. Pull the bent knee up towards your chest with your hands until you feel a gentle stretch in the lower back and back of the hip. 3. Hold this position for 15-20 seconds, then repeat 3-5 times on each side. **_3\. Seated figure 4 stretch_** Figure 4 stretches the muscle responsible for hip movement and stabilising the hip joint. It helps to open up your hip joints and relieve hip pain. - Sit on a chair and cross one leg over the other so your ankle is sitting on the opposite knee - Put one hand on the knee of the crossed leg - Gently lean your upper body forward. Press gently on the crossed knee until you feel a stretch in your hips and buttocks - Hold for 15-20 seconds, then repeat 3-5 times on each side. ### **Floor stretches** If you’ve got space and privacy at work, you may consider some floor stretches. If not, wait until you get home and do them on your bedroom or living room floor. Floor stretches often feel quite relaxing and provide an opportunity to deepen into some core or lower back stretches. **_1.Lower trunk rotation stretch_** 1. Lie on your back, bend your knees and keep your feet and knees together 2. Gently lower your knees to one side and keep going until you feel a mild to moderate stretch in your lower back and hip on the opposite side 3. Hold the stretch for 15-20 seconds, then repeat 3-5 times on each side. **_2\. Prayer stretch_** 1. Kneel down and keep your hands in front of your knees 2. Slowly lower your buttocks back above your heels and stretch your arms out on the floor in front of you until you feel a stretch along your middle and lower back 3. Hold the stretch for 15-20 seconds, then repeat 3-5 times. ### **How can The Brisbane Spine Clinic help?** You spend a lot of your time at work so it’s important that you look after yourself by maintaining good posture (whether at your desk or when standing), changing positions and taking regular breaks. Regular stretches can also help to mitigate the ways that your job affects your body. The ones listed here are just a starting point. When you come to The Brisbane Spine Clinic, we’re able to help far more. We explore your usual working day, your overall condition and any niggles or pains you’re experiencing. Then we use hands-on therapy to relieve tense muscles and prescribe you a program of home-based exercises to help strengthen your body. If you are experiencing back and leg pain at work, [book an appointment](https://www.brisbanespineclinic.com.au/booking/) with one of our team today. ### **Disclaimer** _All information is general and is not intended to be a substitute for professional medical advice._ Categories: [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/), [Neck Pain](https://www.brisbanespineclinic.com.au/blog/category/neck-pain/), [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/), [Posture](https://www.brisbanespineclinic.com.au/blog/category/posture/), [Stretches](https://www.brisbanespineclinic.com.au/blog/category/stretches/) [By Brisbane Spine](https://www.brisbanespineclinic.com.au/blog/author/brisbane-spine-clinic/ "View all posts by Brisbane Spine") [November 24, 2022](https://www.brisbanespineclinic.com.au/blog/2022/11/24/ "7:00 am") #### Author: Brisbane Spine ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/10/knee-pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) [Could your knee pain be coming from your back?](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) October 30, 2024 [![exercises for lower back pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/08/exercises-for-lower-back-pain-220x160.png)](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) [Exercises for lower back pain](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) August 28, 2024 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [Go to Top](https://www.brisbanespineclinic.com.au/blog/useful-stretches-relieve-back-and-leg-pain-at-work/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Conditions](https://www.brisbanespineclinic.com.au/conditions/) - [Fibromyalgia](https://www.brisbanespineclinic.com.au/conditions/fibromyalgia/) - [Failed Back Surgery Syndrome](https://www.brisbanespineclinic.com.au/conditions/failed-back-surgery-syndrome/) - [Headaches and Migraines](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Scoliosis](https://www.brisbanespineclinic.com.au/conditions/scoliosis/) - [Disc Bulge](https://www.brisbanespineclinic.com.au/conditions/disc-bulge/) - [Lower Back Pain](https://www.brisbanespineclinic.com.au/conditions/lower-back-pain/) - [Acute & Chronic Neck Pain](https://www.brisbanespineclinic.com.au/conditions/neck-pain/) - [Sacroiliac Joint Pain](https://www.brisbanespineclinic.com.au/conditions/sacroiliac-joint-pain/) - [Whiplash](https://www.brisbanespineclinic.com.au/conditions/whiplash/) - [Thoracic Outlet Syndrome](https://www.brisbanespineclinic.com.au/conditions/thoracic-outlet-syndrome/) - [Sciatica](https://www.brisbanespineclinic.com.au/conditions/sciatica/) - [Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # The True Cause Of Your Headache Symptoms You are here: [Dec142022](https://www.brisbanespineclinic.com.au/blog/2022/12/14/ "2:00 pm") [Headache](https://www.brisbanespineclinic.com.au/blog/category/headache/) [Neck Pain](https://www.brisbanespineclinic.com.au/blog/category/neck-pain/)![Treating neck for headache symptoms](https://www.brisbanespineclinic.com.au/wp-content/uploads/2016/06/physiotherapy.jpg.webp) In this article Many who have ongoing headaches and migraines suffer negative effects in their day-to-day lives. The painful symptoms have a significant negative impact on their well-being. Headaches and Migraines Australia report that headaches are [one of the most common](https://headacheaustralia.org.au/what-is-headache/) symptoms humans can experience. In fact, there are over 200 types of headaches recognised in the [International Classification of Headache Disorders (ICHD-3](https://ichd-3.org/)). Traditionally, headaches have been categorised into numerous conditions such as migraines, cluster headaches, cervicogenic headaches, tension headaches, and menstrual migraines to name a few. Research by leading Australian Musculoskeletal Physiotherapist, [Dean Watson Ph.D.](https://watsonheadache.com/about-dr-dean-watson/), suggests many of these conditions are caused by a **sensitised brainstem**. Do you regularly experience headaches? Are you struggling to find the cause or a long-term solution? Beating headaches and migraines depends on correctly diagnosing and treating the cause. Here we discuss the brainstem and how it may be contributing to your headaches. We will describe the symptoms of a brain stem headache including aura migraines and we explain how a sensitised brainstem may be treated. ![Brainstem](https://www.brisbanespineclinic.com.au/wp-content/uploads/2018/04/Brainstem.png.webp) ### **Understanding your brainstem headaches** The [brainstem](https://www.physio-pedia.com/Brainstem) is the stem-like structure connecting the nerves from the brain to the rest of the body via the spinal cord. It connects to the first three vertebrae of the upper cervical spine, also known as the C0-3 region. The brainstem filters information, such as pain messages, from the body to the brain. A dysfunction or misalignment of these three vertebrae is often the cause of a sensitised brainstem and can be the true cause of many headaches. What’sa sensitised brainstem you ask? Well, if the joints in the top three vertebrae (C0-3 region) are not correctly aligned, they become irritated and in turn, irritate or sensitise the brainstem. Once the brainstem is sensitised, the amount of information passing through becomes magnified and experienced as an overload. When the brain tries to make sense of the overwhelming amount of information it’s receiving, it finds there is something wrong. In response to this, the brain sends pain signals to warn you. The result is severe head pain or headache. ### **What does a sensitised brainstem headache feel like?** Some commonly occurring headache symptoms for those who have a sensitised brainstem include - Stiff and painful neck - Difficulty concentrating or brain fog - Dizziness - Double vision - Nausea In some serious cases, people can experience brainstem aura migraine headaches. ### **What is a brainstem aura migraine headache?** [Migraine and Headaches Australia](https://headacheaustralia.org.au/migraine-aura/#:~:text=of%20migraine%20aura-,Migraine%20with%20brainstem%20aura,Dizziness%2Fvertigo) explain that the term migraine aura refers to a collection of symptoms that may affect your senses before or during a migraine attack. **Migraine with brainstem aura** specifically refers to symptoms that originate from the brainstem. As well as any of the common brainstem headache symptoms, migraine with brainstem aura may begin with vertigo, loss of muscle control, and speaking and hearing difficulties. As the migraine progresses you may experience: - Extreme headache symptoms - Numbness in your head, face, and hands - Visual disturbances including seeing spots, stars, lines, or flashing lights - Double vision - Confusion or disorientation - Decreased consciousness or blacking out ### **How can we treat a brainstem headache** Often, medication is the first solution we turn to manage the pain. However, medications only provide temporary relief before the headache strikes again. The reason for this is that pain medication only masks the **symptoms** of your condition, it doesn’t treat the **cause** of your headaches. It’s no surprise they continue to reoccur. If you have been experiencing ongoing headaches and migraines, our spinal consultant, Mr. Leo Hyun is trained in the [Watson Headache Approach](https://www.brisbanespineclinic.com.au/blog/what-is-the-watson-headache-approach/), a method of assessment and treatment that can determine whether the neck (more specifically the upper cervical spine) is causing your headaches or migraines. [The Watson Headache Approach](https://watsonheadache.com/about-watson-headache-approach/) has been developed over 20 years and has been used on over 8000 migraine and headache patients. Only practitioners who have been specially trained in the technique can deliver the treatment. The Watson Headache Approach is a method of assessing how your neck moves and treating problems in the brainstem. The Watson approach involves gently adding pressure to the upper cervical spine to [reproduce your headache symptoms](https://pubmed.ncbi.nlm.nih.gov/22607581/). If symptoms appear this indicates your neck is, in fact, the real cause of your condition. From here, gentle manipulation of the upper cervical spine will be performed to [desensitise the spinal cord](https://pubmed.ncbi.nlm.nih.gov/24666216/), in real-time, while reversing the symptoms. To learn more about The Watson Headache Approach and how we use it to provide treatment for headaches and migraines, check out our [‘Watson Headache Approach’](https://www.brisbanespineclinic.com.au/blog/what-is-the-watson-headache-approach/) blog post. If you regularly experience headaches and you’re wondering if your neck may be the cause, give us a call at [The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/booking/). A thorough assessment of your condition by our spinal consultant may make all the difference to your life and well-being. For more information, or to schedule an assessment of your headache or migraine symptoms, please [book an appointment](https://www.brisbanespineclinic.com.au/booking/). **References** Headaches and Migraines Australia. (2022). _What is Migraine Aura?_ [https://headacheaustralia.org.au/migraine-aura/#:~:text=of%20migraine%20aura-,Migraine%20with%20brainstem%20aura,Dizziness%2Fvertigo](https://headacheaustralia.org.au/migraine-aura/#:~:text=of%20migraine%20aura-,Migraine%20with%20brainstem%20aura,Dizziness%2Fvertigo) Headaches and Migraines Australia. (2022). _What is a headache_. [https://headacheaustralia.org.au/what-is-headache/](https://headacheaustralia.org.au/what-is-headache/) International Headache Society. (2021). _The International Classification of Headache Disorders_. [https://ichd-3.org/](https://ichd-3.org/) Physiopedia. (2022). _Brainstem_. [https://www.physio-pedia.com/Brainstem](https://www.physio-pedia.com/Brainstem) Watson Headache Approach. (2022). _The Watson Headache Approach_. [https://watsonheadache.com/](https://watsonheadache.com/) Watson, D. H., & Drummond, P. D. (2012). Head pain referral during examination of the neck in migraine and tension-type headache. Headache, 52(8), 1226–1235. [https://doi.org/10.1111/j.1526-4610.2012.02169.x](https://doi.org/10.1111/j.1526-4610.2012.02169.x) Watson, D. H., & Drummond, P. D. (2014). Cervical referral of head pain in migraineurs: effects on the nociceptive blink reflex. Headache, _54_(6), 1035–1045.https://doi.org/10.1111/head.12336 Categories: [Headache](https://www.brisbanespineclinic.com.au/blog/category/headache/), [Neck Pain](https://www.brisbanespineclinic.com.au/blog/category/neck-pain/) [By Leo Hyun](https://www.brisbanespineclinic.com.au/blog/author/leo-hyun/ "View all posts by Leo Hyun") [December 14, 2022](https://www.brisbanespineclinic.com.au/blog/2022/12/14/ "2:00 pm") #### Author: Leo Hyun Mr Sang Bin (Leo) Hyun is a leading physiotherapist at The Brisbane Spine Clinic with a subspecialty interest in spinal related conditions and sporting injuries – prehabilitation and rehabilitation. Leo has extensive experience treating patients with whiplash injuries and related chronic neck and shoulder pain. ### Related posts [![Physiotherapy for dizziness and Vertigo](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/01/vertigoblog-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/physiotherapy-for-vertigo/) [Experiencing Dizziness or Vertigo? Physiotherapy Can Help.](https://www.brisbanespineclinic.com.au/blog/physiotherapy-for-vertigo/) January 20, 2023 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/11/Stretches-at-worlk-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/useful-stretches-relieve-back-and-leg-pain-at-work/) [Useful stretches to relieve back and leg pain at work](https://www.brisbanespineclinic.com.au/blog/useful-stretches-relieve-back-and-leg-pain-at-work/) November 24, 2022 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/06/Cervicogenic-headaches2-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/cervicogenic-headaches-faqs/) [Cervicogenic headaches FAQ](https://www.brisbanespineclinic.com.au/blog/cervicogenic-headaches-faqs/) June 13, 2022 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/04/Massage-and-physio-220x160.png)](https://www.brisbanespineclinic.com.au/blog/massage-and-physiotherapy-work-together/) [Massage Therapy: How Massage and Physiotherapy Work Together](https://www.brisbanespineclinic.com.au/blog/massage-and-physiotherapy-work-together/) April 11, 2022 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/02/TBSC-Migraine-Causes-and-Treatment-220x160.png)](https://www.brisbanespineclinic.com.au/blog/migraine-causes-and-treatments/) [Migraines: what causes them and how to treat them](https://www.brisbanespineclinic.com.au/blog/migraine-causes-and-treatments/) February 7, 2022 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/09/TBSC-Stiff-Neck-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/stiff-neck-6-prevention-methods/) [Stiff neck? 6 prevention methods](https://www.brisbanespineclinic.com.au/blog/stiff-neck-6-prevention-methods/) September 9, 2021 [Go to Top](https://www.brisbanespineclinic.com.au/blog/the-true-cause-of-your-headache-symptoms/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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You are here: [Mar242022](https://www.brisbanespineclinic.com.au/blog/2022/03/24/ "12:04 pm") [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2022/03/TBSC-Taping-Blog.png.webp) In this article Have you ever taken a seat to watch the Olympics or a match of your favourite sport and found yourself wondering why the athletes have strips of colourful tape all over them? You might be wondering how tape of all things can help – and what it actually does. The tape that athletes and many physiotherapist clients wear is called Kinesiology tape. This is a special kind of tape created by blending cotton and nylon together to create an extremely stretchy tape. There are many brands and options of tape to choose from, but to understand how the tape really works and why it was created, we need to hop into a time machine and travel back to the mid 1970s. There we will visit a Japanese chiropractor by the name of Dr. Kenzo Kase. Dr. Kenzo Kase wanted an alternative to the stiff athletic tapes that were used to tape up injured or tight muscles and support joints – a tape that could stretch and move to incorporate normal movement, just like our skin. That’s why he created a tape that is much more stretchy, and is used to provide compression and support natural healing. It is usually made of cotton or a cotton blend, and it tends to be water-proof (and also sweat proof!) so that it can be worn for long periods of time. Since then, a range of brands creating similar tapes have sprung up, creating many options for people looking to make use of this stretchy method of taping. **To recap for anyone who is still feeling a little confused about the differences:** - Traditional athletic tape aims to reduce circulation and movement, and provide a heavy support. - Kinesiology tape is designed to allow a greater degree of circulation and to support natural movement while applying a light, supportive pressure to the affected area. ## **How does it work to support injured areas?** Kinesiology tape ideally plays a supporting role to the body’s natural healing processes. Ongoing research is being done on the ways Kinesiology tape supports injuries and the healing process. The general idea is that it stabilises an injury and helps prevent further damage from occurring. But because it is stretchy, it provides a lighter pressure on the skin than traditional tape, allowing the connective tissue to move naturally so the lymphatic and circulatory systems can reduce inflammation and repair the tissue. In general, it is recommended that Kinesiology tape supports other medical interventions such as an [exercise therapy program prescribed by a physiotherapist](https://www.brisbanespineclinic.com.au/spinal-services/brisbane-sports-physio/). ## Common Concerns Kinesiology Tape is Used to Treat The uses of Kinesiology tape are very wide reaching, although most sources state that further research is required to develop a robust understanding of when and where it should be used and how effective it is. It has been described as being used for: - Sports [Injury](https://www.mdpi.com/2227-9032/8/2/144) prevention (This is probably why you’ve seen this colourful tape on all of your favourite athletes) - Chronic [back pain](https://www.sciencedirect.com/science/article/pii/S1836955312700887) - [Lymphedema](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4520367/) – this occurs when fluid build up in soft tissues of the body - [Myofascial](https://www.hindawi.com/journals/ecam/2015/950519/) pain management - [Spinal cord](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4038759/) injuries - Studies have also shown that kinesiology tape may be able to reduce musculoskeletal pain in [certain circumstances](https://www.tandfonline.com/doi/abs/10.3810/psm.2014.05.2057), although it appears that the effects differ between individuals. Now you know more about this colourful tape you’ve been seeing everywhere! ## How The Brisbane Spine Clinic can help At The Brisbane Spine Clinic we can provide advice on the correct use, application and management of kinesiology tape. When you book an appointment, we will provide a thorough examination and work with you to develop a management plan that has the best chances of success. [Book an appointment](https://www.brisbanespineclinic.com.au/booking/) with us today. **Disclaimer** _All information is general in nature_ Categories: [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/), [Sports Injuries](https://www.brisbanespineclinic.com.au/blog/category/sports-injuries/) [By Leo Hyun](https://www.brisbanespineclinic.com.au/blog/author/leo-hyun/ "View all posts by Leo Hyun") [March 24, 2022](https://www.brisbanespineclinic.com.au/blog/2022/03/24/ "12:04 pm") #### Author: Leo Hyun Mr Sang Bin (Leo) Hyun is a leading physiotherapist at The Brisbane Spine Clinic with a subspecialty interest in spinal related conditions and sporting injuries – prehabilitation and rehabilitation. Leo has extensive experience treating patients with whiplash injuries and related chronic neck and shoulder pain. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/kinesiology-tape/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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You are here: [Jul262022](https://www.brisbanespineclinic.com.au/blog/2022/07/26/ "2:55 pm") [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2018/07/Spinal-Stenosis.png.webp) In this article Spinal stenosis is a common medical condition where the spaces within your spine narrow. This may be due to normal wear and tear, a bulged disc, or changes in the spine triggered by the onset of osteoarthritis. This can compress the spinal nerves and pinch them. Some people with spinal stenosis may not experience any symptoms, but the pressure on your spinal nerves can result in tingling, numbness, muscle weakness and moderate to severe pain. Spinal stenosis occurs most frequently in the neck and lower back and the symptoms can become progressively worse over time. Most sufferers are over [50 years of age](https://www.hopkinsmedicine.org/health/conditions-and-diseases/lumbar-spinal-stenosis#:~:text=The%20most%20common%20cause%20of,stenosis%20are%2050%20or%20older.). Spinal stenosis is diagnosed by a GP, specialist, [physiotherapist](https://www.brisbanespineclinic.com.au/spinal-services/physiotherapy/) or [chiropractor](https://www.brisbanespineclinic.com.au/spinal-services/chiropractic/). They will typically do a physical exam, take a history of your symptoms and order imaging tests such as an X-Ray, CT scan or MRI. #### **Causes** The main cause of lumbar stenosis is wear and tear, leading to conditions such as osteoarthritis. Other potential causes include: – Spinal injury – Overgrowth of bone – Tumour – Bone diseases – Narrowing of the spine – Rheumatoid arthritis – Stiff, thickened ligaments – A bulging disc #### **Risk factors** The main risk factor for spinal stenosis is age, occurring most often in people over 50. Other risk factors include being female, having a genetically narrow spinal canal, and having previous spinal surgery or a spinal injury. #### **Symptoms** While there is a range of spinal stenosis symptoms that can develop slowly over time, they can all have a debilitating effect on your quality of life. Neck or back pain can impact your relationships, compromise your work performance, interfere with your gym routine and lifestyle. When the nerve is compressed, a range of symptoms of varying severity can appear. The main symptom of spinal stenosis is pain and discomfort. Other symptoms of spinal stenosis include: - Burning sensation and pain radiating into the lower body (sciatica) - Cramping in legs - Pins-and-needles sensation in the fingers or toes - Numbness or tingling in the extremities - Stiffness or soreness - Muscle weakness - Diminished reflexes - Focal pain near the compression site - Pain radiating along a nerve - Burning pain The exact location where the spinal stenosis symptoms surface is often determined by the area of the spine affected. Stenosis in the upper or cervical spine in the neck can cause symptoms to appear throughout the upper body and extend into the arms and hands. Alternatively, stenosis in the lower back in the lumbar region of the spine can trigger pain in the hips, legs and feet. #### **Treatments** The treatments for spinal stenosis focus on symptom management. When choosing a treatment strategy, your doctor will consider your age, the suspected underlying cause of your condition and the exact type and severity of the symptoms you experience. Treatment may include: - Medicine to manage pain and inflammation - Exercises for strength building - Medical devices such as a back brace - Steroid injections - Decompression or PILD procedure - Physiotherapy for balance, range of motion and strength - Hot and cold packs for pain relief In most cases, treatment begins with a series of conservative therapies. This often comprises a combination of anti-inflammatory drugs and low-impact exercises followed by hot and cold compression therapy and rest. Many people suffering from spinal stenosis try to reduce their pain by reducing their activity. However, that might lead to muscle weakness, further heightening their pain response. Simple exercises may help you to increase your strength and endurance and maintain your spine’s flexibility while stabilising it. #### **Steroid Injections** With spinal stenosis, the nerve roots may experience localised irritation and swelling where they are being compressed. Injecting a steroid into the area surrounding the compressed part of the spine won’t fix the underlying cause of the stenosis. However, in some patients, it can provide relief by decreasing the degree of inflammation and alleviating some of the pain associated with the condition. However, it is important to weigh up the pros and cons with your healthcare practitioner because steroid injections don’t provide relief for everyone. Multiple steroid injections may weaken neighbouring connective tissue and bones, limiting the number of steroid injections you can receive each year. Before you opt for a spinal injection (or any invasive medical procedure), you should consider the side effects and possible risks. Read our full article on [spinal injections for more information.](https://www.brisbanespineclinic.com.au/blog/before-that-spinal-injection/) #### **PILD Procedure** Decompression or PILD procedure is another treatment option. This procedure removes a thin slice of the thickened ligament at the rear of the spinal column, increasing the space around the spinal canal and relieving the nerve compression. As it is performed without a general anaesthetic, it is often considered a viable alternative for some patients with high surgical risks due to unrelated medical conditions. While surgical interventions can be useful, not everybody fits the ideal profile of patients who benefit from surgery. Some patients would rather seek a second opinion before undergoing invasive treatments. Talk to your doctor about the treatment plan that’s best for your specific condition. If your symptoms are mild, your doctor may elect to monitor your condition with regular follow-up appointments. #### **Physiotherapy** Physiotherapy may be able to provide relief to people living with spinal stenosis by providing manual therapy to loosen stiff joints and muscles and improve mobility, and by devising stretching and mobility exercises to support opening the space of the lower back to reduce pressure on the spine. They may advise on posture and lifestyle, supporting people to reduce their back pain wherever possible. They can also use pain management and inflammation-reducing techniques such as hot and cold packs, hydrotherapy and dry needling. Physiotherapists are highly trained healthcare professionals and can provide specialised advice regarding exercise, symptom management, and medical devices. #### **How the Brisbane Spine Clinic Can Help** At the Brisbane Spine Clinic, we offer a [second opinion](https://www.brisbanespineclinic.com.au/spinal-conditions/second-opinion-to-spinal-surgery/) to spinal surgery. We are highly experienced in treating spinal conditions such as spinal stenosis and are confident in assessing, discussing and creating tailored physiotherapy programs for those living with chronic pain. [Book a consultation](https://www.brisbanespineclinic.com.au/booking/) with one of our spinal consultants. Category: [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/) [By Brisbane Spine](https://www.brisbanespineclinic.com.au/blog/author/brisbane-spine-clinic/ "View all posts by Brisbane Spine") [July 26, 2022](https://www.brisbanespineclinic.com.au/blog/2022/07/26/ "2:55 pm") #### Author: Brisbane Spine ### Related posts [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/10/knee-pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) [Could your knee pain be coming from your back?](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) October 30, 2024 [![exercises for lower back pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/08/exercises-for-lower-back-pain-220x160.png)](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) [Exercises for lower back pain](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) August 28, 2024 [![Factors Contributing to Your Pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/07/Factors-Contributing-to-Your-Pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/lifestyle-factors-contributing-to-your-pain/) [Physiotherapy for Spine Pain: Uncover the Lifestyle Factors Contributing to Your Pain](https://www.brisbanespineclinic.com.au/blog/lifestyle-factors-contributing-to-your-pain/) July 10, 2023 [![Disc Herniation and Physiotherapy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/05/Disc-herniation-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/disc-herniation-physiotherapy/) [Disc Herniation and Physiotherapy: A Non-Invasive Treatment Option](https://www.brisbanespineclinic.com.au/blog/disc-herniation-physiotherapy/) May 29, 2023 [![Overactive Abdominals](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/03/Overactive-Abdominals-2-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/overactive-abdominals/) [Overactive Abdominals](https://www.brisbanespineclinic.com.au/blog/overactive-abdominals/) March 14, 2023 [![knee pain coming from back](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/10/Untitled-design-92-e1572391871153-220x160.png)](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) [Could Your Knee Pain be Coming from Your Back?](https://www.brisbanespineclinic.com.au/blog/knee-pain-from-back/) January 25, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/spinal-stenosis-what-is-it-and-how-does-physio-help/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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You are here: [Aug162021](https://www.brisbanespineclinic.com.au/blog/2021/08/16/ "1:28 pm") [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/08/TBSC-Smoking-and-Pain-Sensitivity.jpg.webp) In this article ## Smoking and pain sensitivity: Is there a link? You probably already know the [health risks of smoking](https://www.cdc.gov/tobacco/basic_information/health_effects/index.htm#:~:text=Smoking%20causes%20cancer%2C%20heart%20disease,immune%20system%2C%20including%20rheumatoid%20arthritis.). Puffing away significantly increases the risk of heart disease, cancer, stroke, emphysema and chronic obstructive pulmonary disease. Though smoking rates have halved since 1991, smoking is still the [leading cause of preventable diseases and death](https://www.aihw.gov.au/reports/australias-health/tobacco-smoking) in Australia. Smoking affects your entire body, including your musculoskeletal system. [Smoking](https://www.stlukeshealth.org/resources/effects-smoking-your-body) reduces your bone density, increases the risk of osteoporosis and makes your muscles more vulnerable to injury. ### Smoking and pain Smoking also makes you more sensitive to pain. People who smoke are [more likely to be living with chronic pain conditions](https://www.aihw.gov.au/getmedia/10434b6f-2147-46ab-b654-a90f05592d35/aihw-phe-267.pdf.aspx?inline=true) including: - [Fibromyalgia](https://arthritisaustralia.com.au/types-of-arthritis/fibromyalgia/) - Back pain (spine pain and lower back pain are [strongly associated with smoking](https://www.psychiatrictimes.com/view/pain-smoking-association)) - Headaches - [Diabetic neuropathy](https://www.healthdirect.gov.au/diabetic-neuropathy). Smoking is one of those ‘big picture’ issues that affects every aspect of your health (a bit like a poor diet or disrupted sleep). It’s true that smoking does provide some short-term pain relief. That’s often why people find it so hard to quit. But that relief is short-lived. With every cigarette, smoking damages your nervous system and circulatory system, eventually amplifying pain. That can create a [vicious cycle](https://grantome.com/grant/NIH/R21-DA042389-01A1). You might smoke to relieve pain, which actually worsens it, which makes you want to smoke more. ### Why does smoking amplify pain? [Smoking worsens your experience of pain](https://www.sapnamed.com/blog/why-does-smoking-make-back-pain-worse/#:~:text=There%20is%20also%20research%20from,of%20pain%20feel%20more%20severe.) because it deteriorates your body, affects the proper functioning of your organs and tissues, and slows healing. In particular, smoking: - Narrows your blood vessels, which reduces blood flow to your muscles, bones and organs - Reduces the oxygen in your blood - Increases blood pressure - Worsens fatigue and depression - Increases blood pressure - Disrupts the brain networks involved in pain, which makes a lower level of pain feel more severe. ### Smoking and musculoskeletal pain Though we can’t yet say that smoking causes some types of back pain, we do know that smokers face a much higher risk of back pain than non-smokers. That seems to be because [smoking damages the vascular system](https://www.sapnamed.com/blog/why-does-smoking-make-back-pain-worse/#:~:text=There%20is%20also%20research%20from,of%20pain%20feel%20more%20severe.). Without a strong supply of nutrient-rich oxygenated blood, the vertebrae (bony building blocks of the spine) and the discs between them degenerate more easily, contributing to back pain. Simply put, [smoking is bad for your joints and connective tissues](http://blog.arthritis.org/living-with-arthritis/smoking-risks-ra-oa/#:~:text=A%20Mayo%20Clinic%20study%2C%20published,significant%20cartilage%20loss%20as%20nonsmokers.). When it comes to osteoarthritis of the knee, smokers experience more severe pain and are more than twice as likely to have significant cartilage loss. That could be because toxins from smoking accelerate cartilage loss or that higher carbon monoxide levels in the bloodstream reduces the cartilage’s ability to repair itself. ### Smoking and treatment outcomes So, to recap, smoking greatly increases the risk of many conditions, including chronic pain. Unfortunately, smoking also worsens treatment outcomes, making it much harder to recover. Smokers who have a total knee replacement are [10 times more likely](http://blog.arthritis.org/living-with-arthritis/smoking-risks-ra-oa/#:~:text=A%20Mayo%20Clinic%20study%2C%20published,significant%20cartilage%20loss%20as%20nonsmokers.) to need revision surgery (do-over surgery because the first one didn’t work). When it comes to [spinal fusion](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5779238/), a type of back surgery, smoking reduces your bones’ ability to fuse together, defeating the purpose of the surgery. It also puts you at higher risk of infection, [adjacent-segment disease](https://www.spineuniverse.com/conditions/spinal-disorders/adjacent-segment-disease-back-pain), and swallowing difficulties. ### Stopping smoking It’s hard to quit an addictive habit like smoking. It’s particularly hard if you’re in pain and rely on smoking to help you cope. That means it’s important to get help from [people who understand the complex relationship between smoking and chronic pain](https://www.painaustralia.org.au/find-support/getting-the-right-care-1/getting-the-right-care) and offer supportive, non-judgemental treatment. Many people who live with chronic pain and smoke are also depressed. Getting the right treatment for depression [may help to ease your reliance on smoking](https://www.practicalpainmanagement.com/pain/unraveling-psychological-mechanisms-behind-smoking-chronic-pain). The good news is that quitting smoking has [immediate benefits](https://www.quit.org.au/articles/the-health-benefits-of-quitting-smoking/). Within just a few hours, your heart rate slows and your blood pressure stabilises. Within 24 hours, almost all the nicotine has left your bloodstream and oxygen is reaching your heart and muscles more easily. You may notice that your fingers are warmer and your hands no longer shake. By the end of your first week, you’ve got a better sense of taste and smell and higher levels of protective antioxidants in your blood. If you’re ready to quit, then you can find some good tips [here](https://www.health.gov.au/health-topics/smoking-and-tobacco/how-to-quit-smoking) or call the Quitline on 13 QUIT (13 7848). ### How can The Brisbane Spine Clinic help? If you’re living with ongoing pain and you smoke, then you may not be the ideal candidate for surgical treatment. The Brisbane Spine Clinic provides non-invasive treatment for a range of spinal conditions, which can help to ease pain symptoms. We also work closely with others involved in your care as part of a multidisciplinary team. If you would like to quit smoking, we can offer encouragement, advice and support, including putting you in touch with specialist services. Please [make an appointment](https://www.brisbanespineclinic.com.au/booking/) today. #### Disclaimer _All information is general in nature. Patients should consider their own personal circumstances and seek a second opinion._ Category: [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [By Kelvin Choi](https://www.brisbanespineclinic.com.au/blog/author/kelvin-choi/ "View all posts by Kelvin Choi") [August 16, 2021](https://www.brisbanespineclinic.com.au/blog/2021/08/16/ "1:28 pm") #### Author: Kelvin Choi Mr Chun Man (Kelvin) Choi is a Physiotherapist and Accredited Exercise Physiologist with a particular interest in chronic spinal pain and sporting injury prevention, management and rehabilitation.Devoting his career in the field, Kelvin obtained:Bachelor of Clinical Exercise Physiology Master of Physiotherapy Certificate in Dry Needling Strength and Conditioning Coach Level 1 Through Kelvin’s training and extensive experience, he has acquired a wide range of skill sets in clinical exercise prescription, manual therapy techniques and formulating customised return to sports programs for his clients. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/smoking-and-pain-sensitivity/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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You don’t tend to think about the strength of your pelvic floor until you become aware that it’s weak. Maybe you hurt your pelvis in a car accident or perhaps you’ve had pelvic surgery. Perhaps pregnancy and childbirth did it. Or maybe it’s longer-term issues like chronic constipation or obesity. Whatever the cause, if your pelvic floor muscles are weak, you may find it difficult to control your bladder or bowel. Pelvic floor physiotherapy can help you learn how to control your pelvic floor. Here are 6 things you need to know about pelvic floor physiotherapy: ### 1\. Your pelvic floor is part of your core The [pelvic floor](https://www.continence.org.au/about-continence/continence-health/pelvic-floor) is a sling of muscles that span the bottom of your pelvis and support your pelvic organs, namely your bladder, bowel and (for women) uterus and vagina. Your pelvic floor muscles play a big part in your body’s waste disposal system and in your reproductive system. Odd as it may seem, your [pelvic floor is actually part of your core muscle group](https://www.treloarphysio.com/5-things-to-know-about-pelvic-floor-physiotherapy/#:~:text=Pelvic%20floor%20dysfunction%20affects%20both,resolve%20many%20pelvic%20health%20disorders.). That starts at your diaphragm, takes in your abs and lower back muscles, then ends with your pelvic floor. Your pelvic floor muscles need to work in tandem with your other core muscles. When you breathe in, your lungs push the diaphragm down toward your pelvis. Your pelvic floor stretches to accommodate that change. When you breathe out, your pelvic floor gently contracts as your diaphragm rises. That coordination isn’t just necessary when you breathe. It’s also needed when you cough or lift something heavy. If your pelvic floor isn’t strong enough to do its bit, you may find that you leak urine when you cough. ### 2\. Both men and women need a strong pelvic floor We tend to hear most about pelvic floor issues in women who’ve been through pregnancy and childbirth. Indeed, it’s thought that [1 in 3 women who’ve ever had a baby wet themselves](https://www.health.gov.au/resources/publications/one-in-3-women-who-ever-had-a-baby-wet-themselves) sometimes. But men have a pelvic floor too. In men, pelvic floor dysfunction may exist alongside urinary incontinence, erectile dysfunction or prostatitis (an inflammation of the prostate). In women, pelvic floor dysfunction may cause pain during sex, cystitis or incontinence. ### 3\. Physiotherapy can help strengthen a weak pelvic floor If you [pelvic floor muscles are weak](https://www.betterhealth.vic.gov.au/health/ConditionsAndTreatments/pelvic-floor), you may notice symptoms such as: - Peeing when you cough, sneeze, laugh or run - Not getting to the toilet in time - Tampons falling out - Passing wind when you bend over - A sense of heaviness or reduced sensation in your vagina. ### 4\. Physiotherapy can help relax a right pelvic core Most people experiencing pelvic floor dysfunction have weak pelvic floor muscles but there’s another group whose pelvic floor is too tight. A hypertonic (too tight) [pelvic floor can happen](https://www.continence.org.au/news/hypertonic-pelvic-floor#:~:text=A%20hypertonic%20pelvic%20floor%20occurs,sex%2C%20urgency%20and%20pelvic%20pain.) if you: - Have a tight core - Tend to hold on when you need the loo, maybe because you’re in the middle of a shift and can’t leave or because you don’t like public toilets so wait until you get home - Are often tense due to stress or anxiety. If your pelvic floor is too tight, you may be dealing with constipation, painful sex, pelvic pain and a sense of urgency when you need the loo. ### 5\. Lifestyle influences your pelvic core Your weight and your diet both influence your pelvic core. A healthy diet that’s high in fruit, vegetables, fibre and water tends to lead to soft stools, helping prevent constipation. That means you don’t have to strain your pelvic floor muscles to do a poo. Your weight matters too. If you’re overweight, your pelvic floor is constantly supporting a heavier load and there’s extra pressure inside your abdomen too, which may weaken your pelvic floor. ### 6\. There’s more to it than Kegels Pelvic floor physiotherapy will often include [kegel exercises](https://www.mindbodygreen.com/0-29588/how-to-do-the-perfect-kegel-exercise.html), where you repeatedly tighten, hold, then relax your pelvic floor muscles. Kegel training devices can also be used. But there are many other techniques we use too, such as: - Reducing time spent sitting - Adding other stretches or lower body exercises into your routine. Why? Because a strong pelvic floor enables you to live the life you want without enduring pain during sex, worrying about soiling yourself if you’re out for a run, or wetting yourself if you’re doubled over laughing about something hilarious with your friends. ### How The Brisbane Spine Clinic can help Our physiotherapists are skilled at understanding how your body works. We understand how your pelvic floor muscles need to coordinate with your core muscles to support your pelvic organs. If your pelvic floor is too weak, we’ll help you train and strengthen your muscles. If your pelvic floor is too tight, we’ll teach you how to relax those muscles. Please [make an appointment](https://www.brisbanespineclinic.com.au/booking/) with one of our physios today. **Disclaimer** All information is general in nature. Patients should consider their own personal circumstances and seek a second opinion. Categories: [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/), [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Justin](https://www.brisbanespineclinic.com.au/blog/author/justin/ "View all posts by Justin") [May 26, 2021](https://www.brisbanespineclinic.com.au/blog/2021/05/26/ "1:48 pm") #### Author: Justin Mr Yu-Tsung (Justin) Lin is a musculoskeletal physiotherapist with a special interest in spinal conditions and the treatment of chronic neck pain, chronic back pain and lower back pain.Devoting his career in the field of musculoskeletal manual therapy, Justin obtained: \- Master’s degree in the field of musculoskeletal physiotherapy – the top echelon of training for manual therapists. \- A Certificate in Spine Manual Therapy. \- Certificate in IASTM (instrument-assisted soft tissue manipulation) techniques and dry needling techniques.Justin is also in the process of becoming a certified practitioner in Mulligan Concept techniques, which is a pain-free, instant result manual therapy that is very effective for treatment of spinal conditions. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/pelvic-floor-physiotherapy-2/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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Driving, cycling, running for the bus, standing on the train…it all involves your knee. When your knee hurts, it has a big impact on your movements. So, what’s going on and what can you do about it? ### Your knee’s job Your knee is a large, complex joint that connects your thigh bones to your shin. Your knee is supported by ligaments that keep your bones in their proper place and tendons that connect your bones to the leg muscles that move your knee joint. The cartilage in your knee absorbs shock while various fluid-filled bursae (little sacs) help your knee move smoothly. As you can see, there’s a lot going on in there! ### What are the symptoms of knee pain? [Knee pain symptoms](https://www.mayoclinic.org/diseases-conditions/knee-pain/symptoms-causes/syc-20350849) will vary depending on what’s causing the problem. You knee may feel: - Stiff - Swollen - Red - Hot - Weak - Unstable. You may find that you can’t fully straighten it anymore. You may also hear a popping or crunching noise when you move. ### What causes knee pain and swelling? If you’re injured, your body responds by [increasing blood flow](https://www.medscape.com/answers/325370-155833/what-is-the-mechanism-of-inflammation-in-joint-and-soft-tissue-injuries-treated-with-corticosteroid-injections) to the area, sending an army of white blood cells, plasma proteins and fluid to fight infection and promote healing. The result is redness, swelling and pain – a sign that your body is responding to the injury. Ideally, you want to work with this process, not against it. Many conditions can [cause knee pain](https://www.mayoclinic.org/diseases-conditions/knee-pain/symptoms-causes/syc-20350849) and swelling. Common culprits include: #### 1\. Injuries Your knee gets used constantly. Every time you walk, run, jump, kick, pivot or cycle, you’re relying on your knee. That’s why knee injuries are so common. - **ACL** – your anterior cruciate ligament (ACL) is one of four ligaments that join your thigh to your shin. Your ACL may tear in sports like soccer or basketball that require sudden changes in direction. - **Fracture –** the bones in your knee may fracture during a fall or a car accident. - **Meniscus tear –** the cartilage in your knee may tear if you twist your knee suddenly while putting weight on it. #### 2\. Bursitis The bursa (little fluid-filled sacs) in your knee may become inflamed or infected, causing swelling and pain. #### 3\. Patellar tendinitis Your patella tendon, which runs from your kneecap to your shinbone, may be injured during running, skiing, cycling or jumping. are thick, fibrous bands that connect muscles to bone. #### 4\. ITB syndrome Sports like long-distance running or cycling may tighten the iliotibial band that runs from your knee to your hip. #### 5\. Arthritis Osteoarthritis, rheumatoid arthritis, gout or septic arthritis may all cause knee pain. #### 6\. Obesity If you’re overweight, your joints are always under the strain of those extra kilos. That can result in knee pain. ### Can knee pain relate to back pain? Yes. The nerves that drive the muscles in your knees originate in your back. If a nerve in your lower back becomes irritated or damaged, you may feel the pain in your knee, even though the real problem is in your back. That’s known as referred pain. To learn more, read our blog on [_Is your back causing your knee pain?_](https://www.brisbanespineclinic.com.au/4-signs-knee-pain/) ### Why does my knee hurt after running? [Runner’s knee](https://www.healthline.com/health/runners-knee) causes a dull ache around the kneecap (patella), especially just above your knee. It can be caused by strained tendons, worn cartilage or inflamed soft tissues. Any activity that repeatedly stresses your knee may cause runner’s knee. ### Why do I have knee pain at night? Your knee shouldn’t keep you up at night. If you’re [struggling to sleep due to knee pain](https://health.clevelandclinic.org/why-do-i-have-knee-pain-at-night/), it may be due to arthritis. You move less at night which means your knee is less lubricated, and you’re also less distracted, meaning you’re more likely to notice the soreness. ### When is knee pain serious? Ongoing pain in any part of your body should be taken seriously. If your knee is persistently limiting your activities then it’s wise to see a doctor or physiotherapist to investigate what’s going on. Some knee pain is due to the development of an underlying condition like osteoarthritis, which will tend to get worse if it’s not treated. Knee pain due to injury also needs proper treatment to rehabilitate and strengthen the affected area to reduce the very real risk of reinjury. ### How The Brisbane Spine Clinic can help If your knee is troubling you, we can help you understand what’s going on and recommend exercises to help relieve your symptoms and strengthen your body. Please [come and see us](https://www.brisbanespineclinic.com.au/booking/). **Disclaimer** All information is general in nature. Patients should consider their own personal circumstances and seek a second opinion. Categories: [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/), [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Kevin Kang](https://www.brisbanespineclinic.com.au/blog/author/kevin-kang/ "View all posts by Kevin Kang") [May 28, 2021](https://www.brisbanespineclinic.com.au/blog/2021/05/28/ "2:01 pm") #### Author: Kevin Kang Mr Gun (Kevin) Kang is a physiotherapist with a special interest in chronic lower back pain and sporting injuries. Through his clinical experience, Kevin understands the complex nature of pain and that no two patients are the same. He believes that a tailored physiotherapy assessment is crucial in truly understanding each patient’s journey to identify and treat the underlying causes of the problem – not just the presenting symptoms. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/knee-pain/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Everything You Need to Know About Fibromyalgia You are here: [Jun152021](https://www.brisbanespineclinic.com.au/blog/2021/06/15/ "9:56 am") [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC.jpg.webp) In this article ## Everything you need to know about fibromyalgia In a nutshell, fibromyalgia results from changes in your central nervous system that [amplify pain messages](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5083139/). ### What is fibromyalgia? [Fibromyalgia](https://www.mayoclinic.org/diseases-conditions/fibromyalgia/symptoms-causes/syc-20354780) is a complex condition that involves widespread musculoskeletal pain and other symptoms, even when there may not be actual damage to your tissues. Researchers believe fibromyalgia may be caused by an overactive pain system, though there’s still a lot to learn about this disorder. Fibromyalgia [most commonly affects](https://www.msk.org.au/fibromyalgia/) middle-aged women but men and adolescents may also be diagnosed with the condition. There is [no cure for fibromyalgia](https://www.msk.org.au/fibromyalgia/) but, with the help of a good treatment team, you can learn how to manage its symptoms. ### What are the symptoms of fibromyalgia? Each person with fibromyalgia experiences a different [mix of symptoms](https://www.mayoclinic.org/diseases-conditions/fibromyalgia/symptoms-causes/syc-20354780), which may include: - A persistent dull, painful ache on both sides of the body, both above and below the waist which has been present for at least 3 months - Deep fatigue even if you’re getting plenty of rest – though your sleep may be disturbed by pain or other conditions like sleep apnea - Brain fog that makes it hard to concentrate - Increased sensitivity to heat, cold, sounds, smells and light. As if that wasn’t enough to deal with, [fibromyalgia](https://www.mayoclinic.org/diseases-conditions/fibromyalgia/symptoms-causes/syc-20354780) often affects people who are already living with conditions like: - [Irritable bowel syndrome](https://badgut.org/information-centre/a-z-digestive-topics/fibromyalgia-and-ibs/#:~:text=Symptoms%20of%20IBS%20include%20abdominal,with%20fatigue%20and%20trouble%20sleeping.) - [Chronic fatigue syndrome](https://www.arthritis-health.com/types/fibromyalgia/chronic-fatigue-syndrome-and-myofascial-pain-syndrome-vs-fibromyalgia) - [Migraines](https://www.rheumatologynetwork.com/view/fibromyalgia-tied-chronic-migraines) - [Interstitial cystitis](https://www.ichelp.org/about-ic/associated-conditions/fibromyalgia/) - [Temporomandibular joint (TMJ) disorders](https://pubmed.ncbi.nlm.nih.gov/27539739/) - [Anxiety and depression](https://adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/fibromyalgia) - [Postural orthostatic tachycardia syndrome](https://my.clevelandclinic.org/health/articles/21124-postural-orthostatic-tachycardia-syndrome-pots-and-chronic-pain). ### What causes fibromyalgia? Unfortunately, we don’t really know yet – though researchers are getting closer to answering that question. Fibromyalgia may start for no obvious reason or it may be linked to a trigger like a serious illness or serious emotional stress. It may be linked to your genetics and family history or to environmental factors like exposure to a virus. We do know that fibromyalgia is more common if you have: - Conditions like [lupus](https://creakyjoints.org/symptoms/fibromylagia-vs-lupus/), [rheumatoid arthritis](https://www.healthline.com/health/rheumatoid-arthritis-vs-fibromyalgia) or another pain syndrome - A family history of fibromyalgia - Experienced a recent illness - Have had pain from an injury - Experienced emotional stress - Live with depression or anxiety - Have a history of substance abuse. Fibromyalgia symptoms can fluctuate. Sometimes it’s not too bad and sometimes it’s awful. Intense episodes are known as flares. [The triggers for a flare](https://www.msk.org.au/fibromyalgia/) vary from person to person but may include: - Weather - Being physically or mentally worn out - Illness or injury - Travel or other changes - Hormonal fluctuations - Changes to your treatment. Over time, you tend to learn your own triggers and can then reduce their occurrence or plan around them to some extent. ### How is fibromyalgia diagnosed? It’s not easy to [diagnose fibromyalgia](https://arthritisaustralia.com.au/types-of-arthritis/fibromyalgia/) as there are no blood tests or scans to detect it and your body will appear normal when a doctor examines you. Your doctor may order various tests to rule out other conditions. If those tests are all negative, then your doctor or arthritis specialist (rheumatologist) may start looking for a number of typical fibromyalgia features to diagnose the condition. Fibromyalgia is really an exclusion diagnosis, made when your doctor has ruled out other conditions that could explain your symptoms. ### What’s the treatment for fibromyalgia? There is no cure for fibromyalgia but there are various ways to make it easier to live with. That can involve some trial and error but it’s worth persisting until you find what works for you. The healthcare professionals involved in your care may include a: - GP - Rheumatologist - Psychologist - Dietitian - Occupational therapist - Physiotherapist. [Fibromyalgia treatment](https://arthritisaustralia.com.au/types-of-arthritis/fibromyalgia/) options may include: - [Managing pain](https://arthritisaustralia.com.au/managing-arthritis/living-with-arthritis/dealing-with-pain/) by using psychological techniques or medications (if recommended by your doctor) and doing your best to improve sleep and overall well being - Managing fatigue by listening to your body and balancing activity and rest, changing your plans if you need to and talking to your doctor about medications that may help you sleep without being disturbed by pain - Staying active as exercise has been shown to help manage a range of symptoms including pain - Managing weight and nutrition - Acknowledging any feelings of frustration, sadness, anger or stress about living with fibromyalgia and getting help if you need it. ### How can The Brisbane Spine Clinic help? Your GP may refer you to a physiotherapist as part of a well-rounded approach to managing your fibromyalgia. The Brisbane Spine Clinic offers holistic treatment for fibromyalgia that involves: - Helping you manage pain - Prescribing exercises to help you improve symptoms - Joint mobilisation, stretches and deep tissue therapy. Please [book an appointment](https://www.brisbanespineclinic.com.au/booking/) today. We’d love to help you. **Disclaimer** _All information is general in nature. Patients should consider their own personal circumstances and seek a second opinion._ Categories: [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/), [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Leo Hyun](https://www.brisbanespineclinic.com.au/blog/author/leo-hyun/ "View all posts by Leo Hyun") [June 15, 2021](https://www.brisbanespineclinic.com.au/blog/2021/06/15/ "9:56 am") #### Author: Leo Hyun Mr Sang Bin (Leo) Hyun is a leading physiotherapist at The Brisbane Spine Clinic with a subspecialty interest in spinal related conditions and sporting injuries – prehabilitation and rehabilitation. Leo has extensive experience treating patients with whiplash injuries and related chronic neck and shoulder pain. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # 10 Ways to Prevent Neck Pain You are here: [Jun252021](https://www.brisbanespineclinic.com.au/blog/2021/06/25/ "8:10 am") [Neck Pain](https://www.brisbanespineclinic.com.au/blog/category/neck-pain/) [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1.jpg.webp) In this article ## 10 Ways to Prevent Neck Pain Neck pain is common. It may be the result of straining the muscles, tendons and ligaments (the soft tissues) in your neck or it may be due to an underlying condition affecting your neck bones (vertebrae) and joints. Judging by Google searches alone, many of us are keen to prevent neck pain. So here are 10 tips, which focus on the benefits of good sleep, good posture and overall well being. ### 1\. Get good sleep Though it might not feel like it if you have young kids, you spend about a [third of your life sleeping](https://pubmed.ncbi.nlm.nih.gov/21056174/). So it’s vital that those hours are good. Sleep itself makes a big difference to your experience of musculoskeletal pain, including neck pain. If you have difficulty falling or staying asleep or if you wake up too early and without feeling refreshed, then you’re [significantly more likely to experience chronic musculoskeletal pain](https://www.health.harvard.edu/pain/say-good-night-to-neck-pain). And once you’re in pain, it’s really hard to sleep! That creates a vicious cycle where your pain disrupts your sleep and your sleep problems worsen your pain. ### 2\. Invest in a good pillow A good pillow is one of the best ways to prevent neck pain while sleeping. Your pillow should hold your neck and head at the right height to prevent strain. So, [choose your pillow carefully](https://www.medicalnewstoday.com/articles/cervical-pillows#other-treatment-options), avoiding one that’s too high or too low. Given the number of hours you’ll spend lying on it, you need a [supportive pillow](https://www.sleepfoundation.org/best-pillows/best-pillow-for-neck-pain). ### 3\. Sleep on your back or side It can be hard to change your preferred sleeping position but your neck will thank you for [sleeping on your back or side](https://www.health.harvard.edu/pain/say-good-night-to-neck-pain) rather than your front. Sleeping on your front arches your back and twists your neck to the side. If you find sleeping on your side a bit odd, try putting a rolled-up towel between your knees. ### 4\. Good posture Your neck has the rather large job of supporting the weight of your head. It finds that job easiest to do when your head is properly aligned on top of your shoulders rather than stretched in a less comfortable posture. ### 5\. Avoid text neck If you’re anything like the average Aussie, you may spend [5.5 hours per day](https://www.techguide.com.au/news/mobiles-news/would-you-believe-we-spend-5-5-hours-a-day-looking-at-our-smartphones/#:~:text=The%205.5%20hour%20daily%20average,cent%20of%20our%20waking%20hours.), about a third of your waking hours, looking at your smartphone. And you probably do that by holding your phone in your lap and looking down at it. Welcome to [text neck](https://www.physio-pedia.com/Text_Neck#:~:text=%22Text%20neck%22%20is%20a%20term,pain%2C%20headaches%20and%20thoracic%20hyperkyphosis.), the nickname for a posture where your head leans forward for a long time. Text neck isn’t only a risk when using your phone. You may also develop it by working on your computer on your lap, knitting for a long time or reading while sitting up. You can prevent text neck by avoiding holding your neck in that position for a long time. Take breaks, move about, or hold your device in a better position that doesn’t strain your neck. ### 6\. Get an ergonomic workspace Few of us are lucky enough to have a made-to-measure desk. That means you’re probably changing your position to suit the desk rather than setting things up to suit your body. If you want to prevent neck pain while sitting at a desk, then you need an ergonomic workspace. An [ergonomic workspace](https://hw.qld.gov.au/blog/how-to-set-up-your-home-workstation-ergonomically/) is one where: - The computer screen is in front of your eyes without you tilting your head at all - Use a stand or box to lift the screen to the correct height - Use a separate keyboard and mouse if you’ve had to lift your laptop screen up - Your back is straight - Your knees and elbows are at 90 degrees – get a footrest if necessary. ### 7\. Break up long drives Australia is a big, big country. On a long drive, you have to sit in the same position for hours at a time, often with your head held in a certain posture to keep a good eye on the road. Taking [regular breaks](https://www.tmr.qld.gov.au/Safety/Driver-guide/Driving-safely/Driving-tired.aspx#:~:text=take%20regular%20breaks%20%E2%80%93%20you%20should,the%20driving%20if%20you%20can) from driving is important for preventing accidents. Use those breaks to change your neck position or do a few stretches. ### 8\. Do some stretches Neck stretches are another way to prevent neck pain. They only take a few minutes and can easily be done wherever you happen to be. [Try these](https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/neck-stretches/vid-20084697) exercises to prevent neck pain. ### 9\. Relieve tension [Depression, conflict and muscle tension](https://pubmed.ncbi.nlm.nih.gov/29197234/) have been shown to trigger neck pain. Tension and stress can lead to tight, sore muscles. If you think stress is causing your neck pain then it’s time to take stock. Massage or a heat pack may help to ease the pain but, in the long run, you need to do what you can to ease the stress in your life. ### 10\. Exercise regularly Regular aerobic exercise benefits your body and your mind. [Regular exercise eases neck pain](https://www.spine-health.com/conditions/neck-pain/neck-exercises-neck-pain) by: - Helping to ease stress and improve mood - Increasing blood flow to the soft tissues of your neck, which loosens the muscles and improves range of motion - Releasing endorphins, your body’s natural painkillers. ### How can The Brisbane Spine Clinic help? If you’re concerned about neck pain, then please come to see us. We can help to ease the symptoms by relieving tension in your muscles and advising on better postures. We can also investigate whether there’s an underlying medical condition that’s contributing to your neck pain. Please [make an appointment](https://www.brisbanespineclinic.com.au/) today. **Disclaimer** _All information is general in nature. Patients should consider their own personal circumstances and seek a second opinion._ Categories: [Neck Pain](https://www.brisbanespineclinic.com.au/blog/category/neck-pain/), [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/), [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Justin](https://www.brisbanespineclinic.com.au/blog/author/justin/ "View all posts by Justin") [June 25, 2021](https://www.brisbanespineclinic.com.au/blog/2021/06/25/ "8:10 am") #### Author: Justin Mr Yu-Tsung (Justin) Lin is a musculoskeletal physiotherapist with a special interest in spinal conditions and the treatment of chronic neck pain, chronic back pain and lower back pain.Devoting his career in the field of musculoskeletal manual therapy, Justin obtained: \- Master’s degree in the field of musculoskeletal physiotherapy – the top echelon of training for manual therapists. \- A Certificate in Spine Manual Therapy. \- Certificate in IASTM (instrument-assisted soft tissue manipulation) techniques and dry needling techniques.Justin is also in the process of becoming a certified practitioner in Mulligan Concept techniques, which is a pain-free, instant result manual therapy that is very effective for treatment of spinal conditions. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Osteoarthritis: Your Treatment Options Explained You are here: [Jun302021](https://www.brisbanespineclinic.com.au/blog/2021/06/30/ "10:57 am") [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-1.jpg.webp) In this article ## Osteoarthritis: Your Treatment Options Explained Osteoarthritis is the most common form of arthritis in Australia. Though it can affect people of all ages, it becomes much more common with age, affecting a third of over-75s. So, what exactly is it? And what’s the best way to treat it? ### What is osteoarthritis? [Osteoarthritis](https://arthritisaustralia.com.au/types-of-arthritis/osteoarthritis/) (OA) is a joint condition that affects the bone, cartilage, ligaments and muscles. It’s an inflammatory condition that occurs when a joint is working overtime to repair itself. OA involves: - Inflammation around a joint - Deterioration of the cartilage, the soft cushion between the ends of your bones that stops them grating against each other - Bone spurs growing at the edge of a joint, which can cause pain when it moves - Weakened ligaments and tendons around a joint. Osteoarthritis can be painful and can limit your mobility. Joint pain may make it harder to exercise, which can lead to weight gain and the associated risks of obesity, diabetes and heart conditions. That extra weight can also worsen the pressure on your joints. In addition, osteoarthritis increases the risk of falls and fractures. That means it’s important to manage osteoarthritis carefully. ### Osteoarthritis prevention and treatment options There is no cure for OA but there are several treatment options. Like many other medical conditions, it’s usually best to start with conservative treatment first, only progressing to more invasive options if you really need to. A [treatment plan](https://arthritisaustralia.com.au/types-of-arthritis/osteoarthritis/) for osteoarthritis may include: - Losing weight, if you’re above a healthy range – check your body mass index here - Physiotherapy exercises carefully prescribed according to your condition and ability - Supportive devices such as braces, orthotics and walking sticks - Pain relief through over-the-counter or prescribed medications - Pain relief through psychological therapies that change your thoughts and reactions to pain - Surgery to replace the affected joint if your symptoms cannot be controlled in any other way. ### Physiotherapy or surgery for osteoarthritis? How do you feel about the thought of surgery for osteoarthritis? Some people are keen to avoid surgery while others perceive it as the best option for treating OA. But is it? There are several different types of surgery for osteoarthritis depending on which joint is affected and to what extent. You might be considering: - Arthroscopy, a minimally invasive surgery that smooths out the rough parts of a joint - Arthroplasty, a total joint replacement that may need repeating in a decade or two - Joint fusion, where rods, pins or screws are used to join two bones together to eliminate uncomfortable friction, reducing your flexibility into the bargain. Surgery may be appropriate if: - You have given a conservative treatment plan a fair try, doing your exercises regularly as prescribed, but it hasn’t helped - You can’t live well with your current level of pain - You’re struggling with the side effects of medications - You’re otherwise healthy enough for surgery - You’re committed to rehab after surgery (you’ll need to do your physiotherapy then or the surgery will not work as well as you hoped). All surgery has risks. It’s an invasive procedure that incurs risks ranging from a bad reaction to the anaesthetic to a persistent infection. The biggest risk, though, is that you experience all the risks of surgery, including cost and time off work, without reaping the benefits of improved joint function. A [2013 study](https://pubmed.ncbi.nlm.nih.gov/23506518/) comparing treatment approaches for knee osteoarthritis found that physiotherapy was just as good as knee surgery plus physiotherapy in terms of functional outcomes. That reinforced the results of a study published in the [_New England Journal of Medicine_](https://www.nejm.org/doi/full/10.1056/nejmoa0708333) in 2008 which showed that medical treatments and physiotherapy improved pain and stiffness to the same degree as surgery. In their words, surgery for osteoarthritis of the knee ‘provides no additional benefit’. It does involve additional costs and risks though. ### Benefits of physiotherapy for osteoarthritis? Physiotherapy has many [benefits for osteoarthritis](https://www.arthritis-health.com/blog/why-should-you-have-physical-therapy-arthritis). A skilled physiotherapist can design a tailored treatment program that helps you to: - Improve range of motion in the affected joint - Strengthen the muscles that support that joint - Improve balance - Improve posture - Feel more confident about exercise. Physiotherapists can also help you understand your condition, feel more in control of it, manage pain, prescribe supportive devices, order tests and, if necessary, refer you to other health professionals for additional care. ### How can The Brisbane Spine Clinic help? We help you to move more freely using evidence-based treatments for osteoarthritis. That helps you to improve your quality of life and limits the progression of your condition. Please [make an appointment](https://www.brisbanespineclinic.com.au/) to see one of our skilled physiotherapists for a full assessment and a personalised treatment plan. **Disclaimer** _All information is general in nature. Patients should consider their own personal circumstances and seek a second opinion._ Categories: [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/), [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Justin](https://www.brisbanespineclinic.com.au/blog/author/justin/ "View all posts by Justin") [June 30, 2021](https://www.brisbanespineclinic.com.au/blog/2021/06/30/ "10:57 am") #### Author: Justin Mr Yu-Tsung (Justin) Lin is a musculoskeletal physiotherapist with a special interest in spinal conditions and the treatment of chronic neck pain, chronic back pain and lower back pain.Devoting his career in the field of musculoskeletal manual therapy, Justin obtained: \- Master’s degree in the field of musculoskeletal physiotherapy – the top echelon of training for manual therapists. \- A Certificate in Spine Manual Therapy. \- Certificate in IASTM (instrument-assisted soft tissue manipulation) techniques and dry needling techniques.Justin is also in the process of becoming a certified practitioner in Mulligan Concept techniques, which is a pain-free, instant result manual therapy that is very effective for treatment of spinal conditions. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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The pain often worsens when you cough, sneeze or sit still for too long. With [up to 40% of the population](https://www.ncbi.nlm.nih.gov/books/NBK507908/) likely to experience sciatica at some point in their lifetime, sciatica is very common. Here’s what you need to know about it. ### 1\. Sciatica is a type of nerve pain The [sciatic nerve](https://www.sciencedirect.com/topics/medicine-and-dentistry/sciatic-nerve#:~:text=The%20sciatic%20nerve%20is%20the,%2C%20S2%2C%20S3%20nerve%20roots.) is the longest and largest nerve in your body. It enables you to move your hamstrings and calf muscles and supplies sensation in your lower legs and feet. Sciatica is a type of radicular (irritated nerve root) pain that happens when something inside you pinches, irritates or inflames your sciatic nerve’s roots in your lower spine. That begs the question – what is irritating your sciatic nerve and causing sciatica? ### 2\. Medical conditions can trigger sciatica Your spine has a complex structure of vertebrae (bones), discs, joints, and nerves. It handles the daily demands of supporting your body impressively well but some conditions do cause shifts within your spine that may pressure your sciatic nerve and cause sciatica. Those conditions include: - [A slipped disc](https://www.ncbi.nlm.nih.gov/books/NBK279472/) - [Osteoarthritis](https://arthritisaustralia.com.au/types-of-arthritis/osteoarthritis/) - [Spondylolisthesi](https://www.pennmedicine.org/updates/blogs/neuroscience-blog/2017/december/spondylolisthesis) s (a slipped vertebrae) - [Piriformis syndrome](https://www.health.harvard.edu/back-pain/ask-dr-rob-about-piriformis-syndrome) (tight or swollen muscles in your backside) [Pregnancy](https://my.clevelandclinic.org/health/diseases/12792-sciatica) (thankfully this has a built-in end date!). ### 3\. Some people are more prone to sciatica Anyone can get sciatica but you’re [more likely to experience it](https://www.healthdirect.gov.au/sciatica#causes) if you: - Sit still for most of the day, e.g. in an office job or long-distance driving - Are carrying extra weight since that places greater pressure on your spine - Do a lot of heavy lifting/twisting as that increases the risk of back injuries Have age-related changes in your spine such as osteoarthritis. ### 4\. Treatment depends on the cause The right way to treat your sciatica depends on its underlying cause. Of course, you want help to ease the symptoms of sciatic pain so you can go about your life more freely. But good treatment for sciatica shouldn’t end there. Sciatica is, ultimately, a type of referred pain. Although you’re experiencing pain in your buttocks, legs or feet, the real issue is somewhere in your back. Good treatment for sciatica therefore also involves identifying and addressing its underlying cause. That might require imaging tests, input from other health professionals, further treatment or lifestyle changes. ### 5\. Exercise is better than rest It’s understandable to want to cut back on your activities when you’re in pain. We don’t recommend that you avoid all movement and exercise with sciatica. Instead, it’s about using the right movements and exercises. Your body is nourished by movement. Exercise can improve your whole musculoskeletal system and can also improve the flexibility of your sciatic nerve. So, what should you be doing? Step one is see a physiotherapist who can identify what’s triggering your sciatic pain and prescribe a set of tailored exercises to help ease your symptoms. ### 6\. Work on core strength, posture and stretching Your physio will give you precise advice tailored to your situation but some of the [common exercises for sciatica](https://www.physio-pedia.com/Sciatica) include those targeting: - Posture - Core strength exercises to improve the structures that support your spine - Stretches to loosen the lumbar spine and hamstrings. ### 7\. Physiotherapy delivers similar long-term outcomes to surgery for sciatica If you’ve got really bad sciatica, you need surgery, right? It’s the only way. Well, no. While you might think surgery is a short-cut to a sciatica-free life, that’s not always the case. In fact, research shows that, over a 4-10 year period, physiotherapy delivers equal         results to surgery without the associated risks and costs. That should encourage you to keep doing your exercises! ### 8\. Get emergency help if… …you lose control of your bladder or bowels or lose feeling in your feet or in those areas that would touch a saddle if you were riding (e.g. your inner thighs, buttocks, perineum and back of legs). These can be symptoms of [cauda equina syndrome](https://orthoinfo.aaos.org/en/diseases--conditions/cauda-equina-syndrome/), a serious nerve-related condition that requires urgent medical assessment and, usually, surgery. ### How can The Brisbane Spine Clinic help? If you’re living with it, you probably have many questions about why sciatica flares up, how to relieve sciatica symptoms and when, oh, when will it go away? We get that. After a thorough assessment, our physiotherapists will sit down with you to explain what’s happening in your body, why that’s triggered sciatica and what can be done about it. We’ll provide a detailed treatment plan, incorporating progressive exercises to ease your pain and strengthen your body. We’ll also work collaboratively with other members of your healthcare team if you’re receiving treatment for an underlying condition that’s triggered sciatica. Please [make an appointment](https://www.brisbanespineclinic.com.au/) today. **Disclaimer** _All information is general in nature. Patients should consider their own personal circumstances and seek a second opinion._ Categories: [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/), [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Justin](https://www.brisbanespineclinic.com.au/blog/author/justin/ "View all posts by Justin") [July 20, 2021](https://www.brisbanespineclinic.com.au/blog/2021/07/20/ "10:14 am") #### Author: Justin Mr Yu-Tsung (Justin) Lin is a musculoskeletal physiotherapist with a special interest in spinal conditions and the treatment of chronic neck pain, chronic back pain and lower back pain.Devoting his career in the field of musculoskeletal manual therapy, Justin obtained: \- Master’s degree in the field of musculoskeletal physiotherapy – the top echelon of training for manual therapists. \- A Certificate in Spine Manual Therapy. \- Certificate in IASTM (instrument-assisted soft tissue manipulation) techniques and dry needling techniques.Justin is also in the process of becoming a certified practitioner in Mulligan Concept techniques, which is a pain-free, instant result manual therapy that is very effective for treatment of spinal conditions. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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Muscle knots are made up of hard, tense muscle fibres that can be extremely painful or irritating. The medical term for them is ‘myofascial trigger points’ or ‘trigger points.’ Muscle stiffness is when tension has formed in the muscle and can cause pain. Muscle knots and stiffness can occur anywhere in the body where there’s muscle or fascia such as the neck and shoulders, calf, and lower back. A range of factors including overuse, poor posture, stress, injury and living a sedentary lifestyle cause muscle knots and stiffness. ### Common Causes There’s a range of reasons muscle knots and muscle stiffness occur. It can be due to: #### Stress and tension [Stress can cause muscle knots and stiffness to form](https://www.healthline.com/health/muscle-knots#_noHeaderPrefixedContent) due to tension in the body. When your body is stressed, certain hormones are overproduced, which results in increased neural stimulation. This leads to an increase in the release of acetylcholine, which contributes to over-contraction of the muscle and can lead to knot formation. Stiffness can form as muscles are held in a constantly tense state. #### Sports-related injury [Repetitive movements](https://www.uwhealth.org/health-wellness/bringing-release-to-knotty-muscles/52496) can place stress on muscles and cause tight spots, or knots, to form. Poor or incorrect posture can also cause muscle knots and stiffness in your body. #### Poor posture Bad posture such as hunching over a desk all day or sitting in a poor-quality office chair can result in muscles becoming tense and forming tight knots or stiffness in areas such as your shoulders, neck and back. #### Sedentary lifestyle or bed rest Sitting still for long periods of time without stretching can cause problems for our muscles, leading to the formation of muscle knots and stiffness in the body. This can also occur in the case of prolonged bed rest due to injury or illness. ### Signs and Symptoms Muscle knots can present in different ways. They can sometimes produce intense pain in the body, or only feel painful when you press on them. Pain is sometimes felt in an area separate to where the knot has formed. This is called [referred pain](https://www.thehealthsite.com/diseases-conditions/recurring-tension-knots-causes-symptoms-and-treatment-f0417-486896/). Other symptoms include: #### Jaw and head symptoms Muscle knots in and around the head and jaw can cause [a range of symptoms](https://www.painscience.com/tutorials/trigger-points.php). These include jaw pain, toothaches, earaches, tension headaches, dizziness, ringing in the airs and sinusitis. #### Lower back pain Pain or stiffness is sometimes felt where the trigger point forms in the lower back, or because of referred pain from a trigger point in another location of the body. #### Bodily aches [Soreness and weakness](https://www.healthline.com/health/muscle-knots#:~:text=Muscles%20knots%20can%20cause%20aching,even%20become%20inflamed%20or%20swollen.) in the muscle can occur because of muscle knots forming. Some may feel aches and pains in their muscles and joints around where the knot is located. #### Swelling or inflammation Muscle knots can make your muscles feel tight and contracted, even when you’re trying to relax. The affected area can even [become inflamed or swollen](https://www.healthline.com/health/muscle-knots#treatment). ### Prevention The good news is, there is a range of things you can do to prevent muscle knots and stiffness from occurring in your body. - Practice good posture in your everyday life. Pay careful attention to the way you sit at work and ensure you move around regularly. Consider getting a standing desk to discourage prolonged sitting. - Ensure you get an adequate amount of sleep each day. - Exercise regularly and make sure you include a warmup and cool down to help protect your muscles. - Do some simple stretches throughout the day to prevent muscle stiffness. - Maintain a healthy, nutritious diet and drink plenty of water throughout the day to stay adequately hydrated. - Enjoy regular massages to help prevent muscle knots and stiffness and to provide relief where necessary. ### Treatment Options If muscle knots and stiffness are causing pain and discomfort for you, there are a range of things you can do at home which might provide some relief. These include: #### Rest Take a break from activities that are causing your muscle knots and stiffness to occur. Try to relax your mind and body to allow your body to heal and your muscles to release. #### Stretching Gentle stretching can help to release your muscles. Be gentle and [hold your stretch](https://www.healthline.com/health/muscle-knots#treatment) for thirty seconds to achieve the best results. #### Frequent exercise Moving your body frequently can help to prevent muscle issues from occurring. It can also help to relieve pain by [stretching the muscles and increasing their blood supply](https://www.healthline.com/health/muscle-knots#treatment). #### Hot and cold therapy Hot and cold therapy can be a useful tool in providing relief from muscle pain and inflammation. Cold therapy helps to reduce swelling, and heat therapy helps to relax muscles. Alternate hot and cold therapy or choose the one which feels the best for you. #### Muscle rub Using a muscle rub on the affected area can help soothe soreness and relax muscles. Massage into the affected area as needed. #### Massage therapy Massage can help provide some relief. It can also be used as a preventative measure if you are prone to tension or stiffness in particular areas of the body. Regular massage may help to keep your muscles relaxed. If you are unable to find relief using these methods, it might be time to consult a professional. Some treatment options include: #### Physiotherapy If pain is persistent or unable to be relieved using home remedies, a physiotherapist will help you find relief and get to the bottom of your issues using techniques such as [trigger point pressure release](https://www.healthline.com/health/muscle-knots#massage), massage or dry needling. #### Dry needling Performed by a physiotherapist, [dry needling](https://www.brisbanespineclinic.com.au/spinal-services/dry-needling/) involves inserting a thin needle directly into the muscle knot. It can cause the knot to relax, which eases pain. ### How can the Brisbane Spine Clinic help? There is a range of approaches to prevent and treat muscle knots and stiffness. If you’re not finding relief, it’s a good idea to get in touch with a skilled physiotherapist who can assess your condition and guide your recovery. At The Brisbane Spine Clinic, we love to help people recover from pain related to muscle knots and stiffness. We can also provide prevention strategies to lessen the chance they’ll occur again. Call today to book an appointment. Categories: [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/), [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Kelvin Choi](https://www.brisbanespineclinic.com.au/blog/author/kelvin-choi/ "View all posts by Kelvin Choi") [April 14, 2021](https://www.brisbanespineclinic.com.au/blog/2021/04/14/ "11:01 am") #### Author: Kelvin Choi Mr Chun Man (Kelvin) Choi is a Physiotherapist and Accredited Exercise Physiologist with a particular interest in chronic spinal pain and sporting injury prevention, management and rehabilitation.Devoting his career in the field, Kelvin obtained:Bachelor of Clinical Exercise Physiology Master of Physiotherapy Certificate in Dry Needling Strength and Conditioning Coach Level 1 Through Kelvin’s training and extensive experience, he has acquired a wide range of skill sets in clinical exercise prescription, manual therapy techniques and formulating customised return to sports programs for his clients. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/muscle-knots-and-stiffness/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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You’re not alone. Research suggests that 1 in 5 people suffer from neck pain at any time, and 50% of people will experience neck pain at some point in their lives. While it usually goes away on its own and is [rarely a sign off something more serious](https://www.healthdirect.gov.au/neck-pain), sometimes neck pain is persistent and debilitating. ### What is neck pain? Your neck is made up of vertebrae that extend from the skull to the upper torso. The bones, ligaments and muscles of your neck support your head and allow for movement. Inflammation, injury or abnormalities in the neck can cause pain or stiffness. The pain is felt in the neck but often spreads towards the shoulders or upper back and [often causes headaches](https://www.healthdirect.gov.au/neck-pain). Neck pain can also present as tightness, spasms or difficulties in moving your head. ### What causes neck pain? Neck pain or stiffness can happen for a range of reasons. The most typical causes of neck pain, however, are due to: #### Injury Neck pain is sometimes caused by sports-related injury gained through a fall or collision. Injuries can also occur through day-to-day life such as car accidents or falls where the muscles of the neck are forced to move unnaturally or outside their normal range of motion. This is often seen with [whiplash injuries](https://www.healthdirect.gov.au/whiplash) sustained during car accidents. #### Muscle tension and strain Our necks do an important and almost never-ending job. Pain can occur in the neck because of behaviours and activities such as [sitting for too long at a desk](https://www.health.harvard.edu/pain/3-tips-to-prevent-neck-pain), sleeping with your neck in an unnatural position or placing too much pressure on your neck during exercise. Poor posture is another common contributor. #### Nerve compression This occurs when herniated disks or bone spurs in the vertebrae of your neck press onto the nerves branching out from the spinal cord, causing pain. ### Other causes Of course, there is a range of other causes of neck pain too. Some can be [signs of more serious conditions](https://painspecialistsaustralia.com.au/neck-pain) such as heart attack, shingles and meningitis. These can include fibromyalgia, spinal stenosis, rheumatoid arthritis or, in more extreme cases, cancer. ### What signs and symptoms should I look out for? Signs and symptoms of neck pain can vary. Some common symptoms are: - Pain or stiffness – this can range from mild to severe - Recurring headaches - A tingling sensation - Weakness or numbness - Inability to move your arms, legs, hands or head without severe pain - An obvious inability to move within your normal range of motion - Swollen glands - Dizziness and blackouts - Pain that extends down your arms or legs. If symptoms are severe, it’s always best to consult a medical professional. ### **What are the treatment options?** How neck pain is treated depends on the severity and reason for your pain. Your GP may perform several tests to figure out what’s causing your pain including: - Blood tests - X-rays or MRI scans - Electromyography. In some cases, you may be referred to a physiotherapist for treatment. Modalities here typically include: #### Ice and heat therapy Alternating heat and ice can help provide pain relief and relax tense muscles. #### Dry Needling Muscle knots and stiffness can sometimes be relieved through dry needlingdry needling  the affected areas. #### Massage Massage helps to loosen muscles, increase your range of motion, and may provide some relief from pain. #### Joint mobilisation This may be necessary after an injury such as whiplash to restrict movement while the neck heals. #### Specific exercises aimed at relieving muscle tension Your physiotherapist can provide you with exercises to complete at home. This can be useful if your pain is related to stress, poor posture, or sleeping habits. #### Postural issues Improving your posture can help stop some neck pain from occurring. Your physiotherapist can prescribe exercises, offer advice and suggest aids that can improve posture. If your pain is severe, there are other treatment options available that can often be used in conjunction with physiotherapy. These can include: - Medication - Surgery - Chiropractic treatment - Transcutaneous electrical nerve stimulation (TENS). ### When should I visit my GP? Neck pain generally goes away after a few days and is not usually something to worry about. However, if your symptoms persist for longer than a week, it’s important to visit your GP. At any time, if you develop more serious symptoms with your neck pain, seek immediate medical attention. This includes nausea, extreme immobility, and headaches. ### How The Brisbane Spine Clinic can help The Brisbane Spine Clinic can help you manage your neck pain. Our experienced staff will work with you to understand what’s causing your neck pain, and help come up with a plan to provide you with some relief. Call today to book an appointment. Categories: [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/), [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Leo Hyun](https://www.brisbanespineclinic.com.au/blog/author/leo-hyun/ "View all posts by Leo Hyun") [April 20, 2021](https://www.brisbanespineclinic.com.au/blog/2021/04/20/ "12:23 pm") #### Author: Leo Hyun Mr Sang Bin (Leo) Hyun is a leading physiotherapist at The Brisbane Spine Clinic with a subspecialty interest in spinal related conditions and sporting injuries – prehabilitation and rehabilitation. Leo has extensive experience treating patients with whiplash injuries and related chronic neck and shoulder pain. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/neck-pain-questions-answered/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Back Pain and Pregnancy: Causes and Relief You are here: [Mar102021](https://www.brisbanespineclinic.com.au/blog/2021/03/10/ "3:11 pm") [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/) [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [Pregnancy](https://www.brisbanespineclinic.com.au/blog/category/pregnancy/) [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/03/Untitled-design-1.png.webp) In this article ## Back Pain and Pregnancy: Causes and Relief Your body undergoes tremendous [changes during pregnancy](https://www.livescience.com/50877-regnancy-body-changes.html#:~:text=%7C%20Shutterstock.com)-,A%20woman's%20body%20undergoes%20many%20transformations%20during%20the%20nine%20months,uterus%2C%20morning%20sickness%20and%20backaches.). It’s not just the growing belly, morning sickness and weird food cravings. You may experience pregnancy-related changes to your hair, skin, nails, veins, body temperature and mood. And you might experience back pain pain during pregnancy. What’s going on there? ## What causes back pain during pregnancy? Back pain affects between [50-80%](https://www.cedars-sinai.org/health-library/diseases-and-conditions/b/back-pain-during-pregnancy.html) of pregnant women, making it a very common complaint. For some women, it’s an occasional annoyance; for others it’s an ongoing and debilitating condition. Indeed, for about 10% of pregnant women, back pain becomes so severe that it limits their ability to work or perform everyday activities. Most pregnancy back pain happens low down in your back. Though the pain may be felt in a few ways, it often traces back to your sacroiliac joint (SIJ) where your pelvis and your spine connect or your pubic symphysis where the two halves of your pelvis meet at the front. [Back pain during pregnancy](https://www.nhs.uk/pregnancy/related-conditions/common-symptoms/back-pain/#:~:text=It%20is%20very%20common%20to,which%20can%20cause%20back%20pain) is often caused by: - The weight of a growing baby, which changes your posture - A hormone called relaxin which circulates through your body and creates many changes. [Relaxin](https://www.whattoexpect.com/pregnancy/pregnancy-health/pregnancy-hormones.aspx#relaxin) helps you handle pregnancy and birth by: - Loosening the ligaments of your pelvis to allow your uterus to grow as your baby does - Softens and lengthens your cervix - Relaxes your blood vessels to [increase blood flow](https://www.yourhormones.info/hormones/relaxin/) to your kidneys and the placenta. Unfortunately for many pregnant women, there are times when relaxin does its job too well. Those loosened ligaments plus the growing weight of your expanding uterus put [extra strain on the joints of your pelvis and lower back](https://www.pregnancybirthbaby.org.au/backache-in-pregnancy) leading to back pain. ## How to ease back pain during pregnancy? So, what can you do about it? Nine months with a bad back doesn’t sound appealing! Here are some tips to protect your back and ease back pain during pregnancy. ### Protecting your back You can protect your back and hopefully [prevent some back pain](https://www.pregnancybirthbaby.org.au/backache-in-pregnancy) by: - Wearing flat shoes to distribute your weight evenly - Moving regularly so you’re not in the same position for too long - Maintaining good posture – try putting a rolled up towel between your lower back and chair or sleeping with a cushion between your knees to relieve stress on your back - Moving your feet when you turn to avoid twisting your spine - Getting enough rest. You may also benefit from a firm mattress, regular [gentle exercise](https://www.pregnancybirthbaby.org.au/exercising-during-pregnancy) like walking or swimming, or a pregnancy massage. ### Relieving back pain Some movements and stretches can help ease a sore back during pregnancy by taking the weight of the baby off your spine for a bit. Try the [cat stretch](https://active-pregnancy.com/busy-mammas-pregnancy-yoga/prenatal-yoga-tips-and-poses-cat-pose/), a classic yoga pose that helps release tension in your upper back and shoulders. On all fours, gently arch your back, hold and then lower it. Repeat the exercise a few times slowly. Alternatively, you can try sitting on the floor with your heels under your backside and your knees apart. Lean forwards letting your belly sink into the space between your knees then stretch your arms forward along the ground in front of you. ### Other options Other ways to relieve back pain in pregnancy include: - Talking with your doctor about pain relief options - Seeing a physiotherapist for personalised advice and support. ## How The Brisbane Spine Clinic can help Physiotherapists have a deep understanding of the human body and its movements, including the changes caused by pregnancy. We’re ideally placed to help you manage pregnancy-related back pain. We start by listening to you to learn about your daily life, interests and activities and how the back pain affects you. Then we examine you thoroughly and create a personally tailored program to help ease your symptoms and improve your experience of pregnancy, whatever stage you’re at. Your treatment at The Brisbane Spine Clinic may include: - Soft tissue massage - Joint mobilisation - Exercises to improve your flexibility, mobility and stability - Education to improve your posture - Kinesio taping - Maternity back or hip braces to ease your back pain. Please [make an appointment today](https://www.brisbanespineclinic.com.au/booking/) for help with pregnancy-related back pain. ## Disclaimer _All information is general in nature. Patients should consider their own personal circumstances and seek a second opinion._ Categories: [Back Pain](https://www.brisbanespineclinic.com.au/blog/category/back-pain/), [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/), [Pregnancy](https://www.brisbanespineclinic.com.au/blog/category/pregnancy/), [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Kelvin Choi](https://www.brisbanespineclinic.com.au/blog/author/kelvin-choi/ "View all posts by Kelvin Choi") [March 10, 2021](https://www.brisbanespineclinic.com.au/blog/2021/03/10/ "3:11 pm") #### Author: Kelvin Choi Mr Chun Man (Kelvin) Choi is a Physiotherapist and Accredited Exercise Physiologist with a particular interest in chronic spinal pain and sporting injury prevention, management and rehabilitation.Devoting his career in the field, Kelvin obtained:Bachelor of Clinical Exercise Physiology Master of Physiotherapy Certificate in Dry Needling Strength and Conditioning Coach Level 1 Through Kelvin’s training and extensive experience, he has acquired a wide range of skill sets in clinical exercise prescription, manual therapy techniques and formulating customised return to sports programs for his clients. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/10/knee-pain-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) [Could your knee pain be coming from your back?](https://www.brisbanespineclinic.com.au/blog/could-your-knee-pain-be-coming-from-your-back/) October 30, 2024 [![exercises for lower back pain](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/08/exercises-for-lower-back-pain-220x160.png)](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) [Exercises for lower back pain](https://www.brisbanespineclinic.com.au/blog/exercises-for-lower-back-pain/) August 28, 2024 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [Go to Top](https://www.brisbanespineclinic.com.au/blog/back-pain-and-pregnancy/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Physio for Plantar Fasciitis](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-plantar-fasciitis/) - [Physio for Tennis Elbow](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-tennis-elbow/) - [Physio for Wrist Pain](https://www.brisbanespineclinic.com.au/services/physiotherapy/physio-for-wrist-pain/) - [Chiropractic](https://www.brisbanespineclinic.com.au/services/chiropractic/) - [NDIS Physiotherapy Services](https://www.brisbanespineclinic.com.au/services/ndis-physiotherapy/) - [Second Opinion Spinal Surgery](https://www.brisbanespineclinic.com.au/services/second-opinion-to-spinal-surgery/) - [Spine Special Consult](https://www.brisbanespineclinic.com.au/services/spine-special-consult/) - [Dry Needling](https://www.brisbanespineclinic.com.au/services/dry-needling/) - [Headache and Migraine Treatment](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Conditions](https://www.brisbanespineclinic.com.au/conditions/) - [Fibromyalgia](https://www.brisbanespineclinic.com.au/conditions/fibromyalgia/) - [Failed Back Surgery Syndrome](https://www.brisbanespineclinic.com.au/conditions/failed-back-surgery-syndrome/) - [Headaches and Migraines](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Scoliosis](https://www.brisbanespineclinic.com.au/conditions/scoliosis/) - [Disc Bulge](https://www.brisbanespineclinic.com.au/conditions/disc-bulge/) - [Lower Back Pain](https://www.brisbanespineclinic.com.au/conditions/lower-back-pain/) - [Acute & Chronic Neck Pain](https://www.brisbanespineclinic.com.au/conditions/neck-pain/) - [Sacroiliac Joint Pain](https://www.brisbanespineclinic.com.au/conditions/sacroiliac-joint-pain/) - [Whiplash](https://www.brisbanespineclinic.com.au/conditions/whiplash/) - [Thoracic Outlet Syndrome](https://www.brisbanespineclinic.com.au/conditions/thoracic-outlet-syndrome/) - [Sciatica](https://www.brisbanespineclinic.com.au/conditions/sciatica/) - [Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - 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You are here: [Mar152021](https://www.brisbanespineclinic.com.au/blog/2021/03/15/ "11:27 am") [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/03/Untitled-design-2.png.webp) In this article ## What is Physiotherapy? [Physiotherapy](https://choose.physio/what-is-physio) is a health science focused on the structures and movements of the human body. We use non-surgical treatments to manage a broad range of [musculoskeletal conditions](https://www.msk.org.au/) and [chronic diseases](https://www.aihw.gov.au/reports-data/health-conditions-disability-deaths/chronic-disease/overview) that affect your bones, muscles, cardiovascular system and nerves. We do that using techniques like massage, joint mobilisation, muscle stretches, dry needling, ultrasound and aids. We’re here to improve your quality of life. Our goal is to help restore your body to its normal function so that you can go about your daily life as you choose. ### When Should I See a Physiotherapist? Common [reasons to see a physiotherapist](https://ahpa.com.au/allied-health-professions/physiotherapy/) include: - **_Medical conditions_** like diabetes, obesity, osteoporosis, osteoarthritis, stroke, Parkinson’s, multiple sclerosis, cystic fibrosis, cancer, lymphedema or palliative care. - **_Traumatic or repetitive strain injuries_** to soft tissues like your muscles, ligaments and tendons – think sprained ankles, twisted knees and tennis elbows. - **_Rehabilitation_** after a sport injury, car accident or operation. - **_Preventing injury_** through ergonomic assessments, occupational health, falls prevention programs or biomechanical assessments to mitigate weaknesses. ### How Does Physiotherapy Work? Physiotherapy is a complex practice. When we meet you as a new patient in pain, we aim to: - Examine you thoroughly and take a full history - Diagnose your condition - Relieve your symptoms - Address any underlying vulnerabilities that may have contributed to your condition. When you take all those factors into account, no two cases are ever the same! We’re all at different stages of life and physical fitness. We have different daily activities and responsibilities. We have different goals and dreams. A physiotherapist will create a tailored treatment plan for your condition based on scientific evidence and their own clinical judgement about which methods are most likely to suit your situation. ### Who Benefits From Physiotherapy? Really, we can all benefit from skilled, focused attention to improve our strength, flexibility, posture and biomechanics. Physiotherapy has particular benefits for: - Athletes who want to improve their performance and reduce their risk of injury - Older people keen to maintain balance and strength to reduce falls risk - People seeking to manage chronic conditions - Women seeking care during or after pregnancy. ### How Do You Access Physiotherapy? That depends a bit on your reasons. If you’ve had certain kinds of surgery, a hospital physio will usually be sent to see you before you’re discharged. You may also be booked into a physiotherapy rehab clinic, attending the hospital as an outpatient. If you want to see a physiotherapist in private practice, you can simply [find a provider](https://choose.physio/find-a-physio) you like and make your own appointment. If you’re living with a chronic condition, however, it may be worth seeing your GP first since they may be able to give you a chronic disease management plan, allowing you to access Medicare funding towards the cost of physio. ### How is Private Physiotherapy Funded? If you’re seeing a physio in private practice, then you’ll usually need to pay in full at the end of each visit. The costs of physiotherapy may be subsidised by: - Your health fund if you have extras cover - Medicare if you have a [chronic disease management plan](https://www.servicesaustralia.gov.au/organisations/health-professionals/subjects/mbs-programs-and-initiatives-allied-health-professionals) from your GP that includes physiotherapy. ### How Many Physio Treatments Will I Need? There’s no simple answer to that. It depends a great deal on your condition. Your recovery is influenced by the nature of your injury, your age, your dedication to doing your physio exercises and your ability to rest the injured tissue (not as simple as it sounds if you’re caring for a baby or have an inflexible job). Physiotherapy treatment tends to take place over a series of visits. As your movement and function improve, we progress to more challenging exercises to further build your strength. ### What Qualifications Do Physiotherapists Have? It takes many years to become a physiotherapist. [We have to](https://ahpa.com.au/allied-health-professions/physiotherapy/): - Complete a bachelor’s degree, masters degree or doctorate in physiotherapy - Undergo supervised practice in a clinical setting - Register with the National Physiotherapy Board of Australia - Undertake continuing professional development. ### Where Do Physios Work? Physiotherapists work in a range of healthcare settings. You might see us in a hospital, in private practice, in a community outreach clinic, in residential aged care facilities or working alongside sports teams. These days, we can even work at your place! You can see the physiotherapists at The Brisbane Spine Clinic over [telehealth or you can book a home visit](https://www.brisbanespineclinic.com.au/spinal-services/telehealth-home-visits/). ## Why Should I Choose The Brisbane Spine Clinic? We established The Brisbane Spine Clinic to offer patients an alternative to surgery or other invasive and expensive techniques. We’re here to provide holistic treatment, using our clinical expertise to explore all underlying causes of your pain to create a comprehensive treatment plan. We won’t patch you up quickly and send you on your way. Instead, we use a problem-solving, results-based, goal-focused clinical approach to get to the root of your condition and achievable measurable improvements. If you’d like to try physio, then [make an appointment](https://www.brisbanespineclinic.com.au/about-us/) today. ### Disclaimer _All information is general in nature. Patients should consider their own personal circumstances and seek a second opinion._ Categories: [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/), [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Justin](https://www.brisbanespineclinic.com.au/blog/author/justin/ "View all posts by Justin") [March 15, 2021](https://www.brisbanespineclinic.com.au/blog/2021/03/15/ "11:27 am") #### Author: Justin Mr Yu-Tsung (Justin) Lin is a musculoskeletal physiotherapist with a special interest in spinal conditions and the treatment of chronic neck pain, chronic back pain and lower back pain.Devoting his career in the field of musculoskeletal manual therapy, Justin obtained: \- Master’s degree in the field of musculoskeletal physiotherapy – the top echelon of training for manual therapists. \- A Certificate in Spine Manual Therapy. \- Certificate in IASTM (instrument-assisted soft tissue manipulation) techniques and dry needling techniques.Justin is also in the process of becoming a certified practitioner in Mulligan Concept techniques, which is a pain-free, instant result manual therapy that is very effective for treatment of spinal conditions. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/how-does-physiotherapy-work/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Cervical Osteoarthritis: Signs, Symptoms and Treatment You are here: [Sep42020](https://www.brisbanespineclinic.com.au/blog/2020/09/04/ "9:57 am") [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2020/09/cervical-osteo.png.webp) In this article ## Cervical Osteoarthritis: Signs, Symptoms and Treatment ### What is Cervical Osteoarthritis? [Cervical osteoarthritis](https://www.webmd.com/osteoarthritis/cervical-osteoarthritis-cervical-spondylosis#:~:text=Cervical%20spondylosis%20is%20also%20called,lose%20fluid%2C%20and%20become%20stiffer.) (also known as cervical spondylosis) is an age-related arthritis that affects your neck. It’s a very common condition among older people. In fact, [over 85% of people older than 60](https://www.mayoclinic.org/diseases-conditions/cervical-spondylosis/symptoms-causes/syc-20370787) have some degree of cervical osteoarthritis. ### What Causes Cervical Osteoarthritis? Your [cervical spine](https://www.aans.org/en/Patients/Neurosurgical-Conditions-and-Treatments/Cervical-Spine) is the 7 small bones or vertebrae in your neck (known as C1-C7). Sandwiched between each bone is a thick spongy disc that helps your neck move freely and absorbs shock when you move. Ageing is the biggest cause of cervical osteoarthritis. As you get older, there are [many changes in your neck](https://www.healthline.com/health/cervical-spondylosis#causes), including: - Your [discs dehydrating and shrinking](https://www.mayoclinic.org/diseases-conditions/cervical-spondylosis/symptoms-causes/syc-20370787), causing your bones to rub together uncomfortably - Bones and ligaments in your neck [thickening and encroaching on your spine](https://www.webmd.com/osteoarthritis/cervical-osteoarthritis-cervical-spondylosis#:~:text=Cervical%20spondylosis%20is%20also%20called,lose%20fluid%2C%20and%20become%20stiffer.) - Herniated discs where a crack develops in your disc, allowing the gel to leak and press on your nerves causing numbness and tingling - Bone spurs, where your body unhelpfully tries to strengthen your spine by growing extra bone to support it. [Other causes of cervical osteoarthritis](https://www.healthline.com/health/cervical-spondylosis#risk-factors) include: - Neck injuries (in a car accident, for example), which can accelerate the ageing process - Overuse through a job or hobby that involves repetitive movements or frequent heavy lifting that worsens the wear and tear on your spine. ### What Are the Symptoms of Cervical Osteoarthritis? You might not have any obvious symptoms of cervical osteoarthritis. Many people have the condition without being particularly aware of it. The most common symptoms include: - Pain or stiffness in your neck, shoulders or arms - Headache that traces back to your neck (neck pain headaches) - Difficulty turning your neck, which can make it hard to drive - Grinding noise or feeling when you turn your head. Some people notice that their symptoms are worse at the start and end of the day. Cervical osteoarthritis can cause [complications](https://www.webmd.com/osteoarthritis/cervical-osteoarthritis-cervical-spondylosis#:~:text=Cervical%20spondylosis%20is%20also%20called,lose%20fluid%2C%20and%20become%20stiffer.) such as: - Cervical myelopathy – pressure on your spinal cord causes tingling, numbness and weakness in your limbs, coordination difficulties, abnormal reflexes, incontinence. - Cervical radiculopathy – bone spurs press on your nerves and cause pain shooting down your arms. ### How Do You Diagnose Cervical Osteoarthritis? Cervical osteoarthritis is diagnosed after a physical examination and imaging scans such as sn X-rays, CT scan or MRI. ### How Do You Treat Cervical Osteoarthritis? [Cervical osteoarthritis is usually treated](https://orthoinfo.aaos.org/en/diseases--conditions/cervical-spondylosis-arthritis-of-the-neck/) by: - Physiotherapy to stretch and strengthen your muscles and relieve pain, which may include traction to gently stretch your joints and muscles or posture therapy - Medication to reduce pain and inflammation - A soft cervical collar to rest your neck muscles for a short time. If your neck is still not improving, your doctor may recommend steroid injections to reduce pain. If you have developed complications such as myelopathy or radiculopathy, your doctor may recommend surgery as a last resort. ### How Can The Brisbane Spine Clinic Help? We are experienced physiotherapists, often called on to advise on alternatives to spinal surgery. We will examine you thoroughly and listen carefully to your medical history and symptoms. We can advise you on which neck exercises to avoid and which to use. We can also advise you on lifestyle changes such as the benefits of osteoarthritis neck pillows. Physical therapy for cervical osteoarthritis may help to ease your symptoms and make you more comfortable. Please [make an appointment today](https://www.brisbanespineclinic.com.au/) so we can help you. _**Disclaimer:**_ All information is general in nature. Patients should consider their own personal circumstances and seek a second opinion. Category: [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Justin](https://www.brisbanespineclinic.com.au/blog/author/justin/ "View all posts by Justin") [September 4, 2020](https://www.brisbanespineclinic.com.au/blog/2020/09/04/ "9:57 am") #### Author: Justin Mr Yu-Tsung (Justin) Lin is a musculoskeletal physiotherapist with a special interest in spinal conditions and the treatment of chronic neck pain, chronic back pain and lower back pain.Devoting his career in the field of musculoskeletal manual therapy, Justin obtained: \- Master’s degree in the field of musculoskeletal physiotherapy – the top echelon of training for manual therapists. \- A Certificate in Spine Manual Therapy. \- Certificate in IASTM (instrument-assisted soft tissue manipulation) techniques and dry needling techniques.Justin is also in the process of becoming a certified practitioner in Mulligan Concept techniques, which is a pain-free, instant result manual therapy that is very effective for treatment of spinal conditions. ### Related posts [![Workplace Injury Prevention](https://www.brisbanespineclinic.com.au/wp-content/uploads/2020/07/tradie-injuries-220x160.png)](https://www.brisbanespineclinic.com.au/blog/workplace-injury-prevention-tips/) [A Physiotherapist’s Top Workplace Injury Prevention Tips](https://www.brisbanespineclinic.com.au/blog/workplace-injury-prevention-tips/) February 14, 2023 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/) [Middle Back Pain: Is It Your Posture?](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/) July 30, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/) [8 Things You Need To Know About Sciatica](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/) July 20, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/) [Osteoarthritis: Your Treatment Options Explained](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/) June 30, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) [10 Ways to Prevent Neck Pain](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) June 25, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/) [Everything You Need to Know About Fibromyalgia](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/) June 15, 2021 [Go to Top](https://www.brisbanespineclinic.com.au/blog/cervical-osteoarthritis/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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[Fibromyalgia](https://www.brisbanespineclinic.com.au/conditions/fibromyalgia/) - [Failed Back Surgery Syndrome](https://www.brisbanespineclinic.com.au/conditions/failed-back-surgery-syndrome/) - [Headaches and Migraines](https://www.brisbanespineclinic.com.au/conditions/headache-migraine-treatment/) - [Scoliosis](https://www.brisbanespineclinic.com.au/conditions/scoliosis/) - [Disc Bulge](https://www.brisbanespineclinic.com.au/conditions/disc-bulge/) - [Lower Back Pain](https://www.brisbanespineclinic.com.au/conditions/lower-back-pain/) - [Acute & Chronic Neck Pain](https://www.brisbanespineclinic.com.au/conditions/neck-pain/) - [Sacroiliac Joint Pain](https://www.brisbanespineclinic.com.au/conditions/sacroiliac-joint-pain/) - [Whiplash](https://www.brisbanespineclinic.com.au/conditions/whiplash/) - [Thoracic Outlet Syndrome](https://www.brisbanespineclinic.com.au/conditions/thoracic-outlet-syndrome/) - [Sciatica](https://www.brisbanespineclinic.com.au/conditions/sciatica/) - [Postural Syndrome](https://www.brisbanespineclinic.com.au/conditions/postural-syndrome/) - [News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Chronic Pain and Physiotherapy You are here: [Jul132020](https://www.brisbanespineclinic.com.au/blog/2020/07/13/ "12:16 pm") [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2020/07/chronic-pain-and-physiotherapy.png.webp) In this article Are you living with persistent pain that interferes with your plans? Are you finding it hard to enjoy your favourite activities or complete your work or study? If this has been going on for three months or more, then you may be one of the 20% of Australians living with chronic pain. While there’s no cure for chronic pain, there are ways to lessen its impact on your life. That’s why it’s important to persist in getting a diagnosis and treatment. A well-rounded treatment plan may include a mix of medications, psychological support and physiotherapy. The aim is to help you live well despite the pain. ## Chronic Pain and Physiotherapy Around [1 in 5](https://choose.physio/your-condition/pain-general) Australians lives with chronic pain. It can take a long time to get the right diagnosis, find an effective mix of treatments, and learn how to live a satisfying life alongside the pain. ## What is Chronic Pain? Pain is said to be chronic or persistent if it lasts longer than three months. If you’ve had an injury or an operation, you may expect a certain amount of pain, but this usually goes away when your body heals. Chronic pain hangs around. You may have healed from the original trauma but you still hurt. You may not have even had an injury or illness – just pain with no known cause. ## What Causes Chronic Pain? Chronic pain is a condition in its own right. It’s related to changes in your nerves or nervous system that mean your nerves keep sending pain signals. Often, chronic pain begins when you develop a particular health condition or injure yourself in some way. [Conditions that can lead to chronic pain](https://www.webmd.com/pain-management/guide/understanding-pain-management-chronic-pain#2) in some people include: - Back problems - Migraines and headaches - Nerve damage - [Arthritis](https://arthritisaustralia.com.au/what-is-arthritis/) - Past injuries - Surgery - Infections - [Fibromyalgia](https://arthritisaustralia.com.au/types-of-arthritis/fibromyalgia/#:~:text=Fibromyalgia%20is%20a%20name%20given,are%20also%20common%20in%20fibromyalgia.). Chronic pain is a complex condition. It may not have an obvious cause – and that can be very frustrating. ## Symptoms and Consequences of Chronic Pain The experience of chronic pain varies from person to person. You may find it’s constant or that it comes and goes. It might be mild or severe. [Pain feels different](https://www.webmd.com/pain-management/guide/understanding-pain-management-chronic-pain#2) to different people too. It could be a dull ache or a throbbing, burning or shooting pain. Some people feel stiff and sore. Others feel like they’re being pinched or squeezed. Despite these different experiences, people consistently report that it’s [hard to live with chronic pain](https://www.webmd.com/pain-management/guide/understanding-pain-management-chronic-pain#2). It gets in the way, stopping you from doing things you enjoy and making it hard to work. You may also find that it takes a toll on your mental and emotional health. You might feel stressed, worried, frustrated, misunderstood, angry or depressed. You’ll probably also be very tired as it’s [hard to sleep well when you’re in pain](https://painhealth.csse.uwa.edu.au/pain-module/sleep-and-pain/). ## How is Chronic Pain Treated? Chronic pain can affect many aspects of your life. Because of that, treating chronic pain relies on a blend of: - Medication - Psychological support - Physiotherapy Medication can help to ease pain and manage depression. Psychological support such as cognitive behavioural therapy, mindfulness, hypnotherapy and biofeedback therapy may help ease the stress of living with pain. [Managing chronic pain](https://choose.physio/your-condition/pain-general) usually needs the combined skills of several different healthcare professionals. That might include your GP, physiotherapist, psychologist and a nurse. [Learning more](https://choose.physio/your-condition/pain-general) about your pain can help you manage it. It gives you a greater sense of understanding and control and may help calm any fears you have. Another thing you can do is l [earn to move despite your pain](https://choose.physio/your-condition/pain-general). That’s where physiotherapy comes in. ## How Does Physiotherapy Help Chronic Pain? When something hurts, it’s natural to stop doing it. If moving hurts then you may well prefer to stay in bed. But that leads to other problems when your muscles begin wasting and your joints get stiff. A [physiotherapist with a special interest in pain management](https://choose.physio/your-condition/pain-general) can really help. Your physio can assess the degree to which pain has changed your movements and help you learn how to move through pain. A skilled physio can develop a tailored exercise plan to help you regain strength, mobility and fitness. Exercise may even reduce pain itself. ## The Brisbane Spine Clinic’s Approach to Chronic Pain Here at The Brisbane Spine Clinic, we aim to offer every patient the highest level of care through evidence-based, personalised and compassionate treatment that’s non-invasive. We know that many people with chronic pain have had frustrating experiences with healthcare professionals. So, we start by listening carefully to your journey so far. We always assess you carefully before developing a treatment plan to help you move more easily. We’re here to encourage and support you as you learn to move despite your pain. We’re also here to reassure you that it is safe to move in these ways and that you’re not harming yourself, even though it may hurt. With your permission, we liaise with other professionals in your treatment team so that you receive coordinated care. We also stay alert to changes in your body so we can adjust our treatment or celebrate your progress. If you’d like our help, please [contact us](https://www.brisbanespineclinic.com.au/booking/). Category: [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Justin](https://www.brisbanespineclinic.com.au/blog/author/justin/ "View all posts by Justin") [July 13, 2020](https://www.brisbanespineclinic.com.au/blog/2020/07/13/ "12:16 pm") #### Author: Justin Mr Yu-Tsung (Justin) Lin is a musculoskeletal physiotherapist with a special interest in spinal conditions and the treatment of chronic neck pain, chronic back pain and lower back pain.Devoting his career in the field of musculoskeletal manual therapy, Justin obtained: \- Master’s degree in the field of musculoskeletal physiotherapy – the top echelon of training for manual therapists. \- A Certificate in Spine Manual Therapy. \- Certificate in IASTM (instrument-assisted soft tissue manipulation) techniques and dry needling techniques.Justin is also in the process of becoming a certified practitioner in Mulligan Concept techniques, which is a pain-free, instant result manual therapy that is very effective for treatment of spinal conditions. ### Related posts [![Workplace Injury Prevention](https://www.brisbanespineclinic.com.au/wp-content/uploads/2020/07/tradie-injuries-220x160.png)](https://www.brisbanespineclinic.com.au/blog/workplace-injury-prevention-tips/) [A Physiotherapist’s Top Workplace Injury Prevention Tips](https://www.brisbanespineclinic.com.au/blog/workplace-injury-prevention-tips/) February 14, 2023 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/) [Middle Back Pain: Is It Your Posture?](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/) July 30, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/) [8 Things You Need To Know About Sciatica](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/) July 20, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/) [Osteoarthritis: Your Treatment Options Explained](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/) June 30, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) [10 Ways to Prevent Neck Pain](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) June 25, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/) [Everything You Need to Know About Fibromyalgia](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/) June 15, 2021 [Go to Top](https://www.brisbanespineclinic.com.au/blog/chronic-pain-and-physiotherapy/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - [Home](https://www.brisbanespineclinic.com.au/) - [Our Difference](https://www.brisbanespineclinic.com.au/about-us/) - [Care pathways](https://www.brisbanespineclinic.com.au/about-us/care-pathway/) - [Spinal Consultants](https://www.brisbanespineclinic.com.au/blog/chronic-pain-and-physiotherapy/#) - [Justin Lin](https://www.brisbanespineclinic.com.au/about-us/justin-lin/) - [Leo Hyun](https://www.brisbanespineclinic.com.au/about-us/leo-hyun/) - [Kelvin Choi](https://www.brisbanespineclinic.com.au/about-us/kelvin-choi/) - [Johnson Huang](https://www.brisbanespineclinic.com.au/about-us/johnson-huang/) - [Marco Lin](https://www.brisbanespineclinic.com.au/about-us/marco-lin/) - [Matthew Choi](https://www.brisbanespineclinic.com.au/about-us/matthew-choi/) - [Michael Pham](https://www.brisbanespineclinic.com.au/about-us/michael-pham/) - [Raymond Sidhu](https://www.brisbanespineclinic.com.au/about-us/raymond-sidhu/) - [Yuji Chen](https://www.brisbanespineclinic.com.au/about-us/yuji-chen/) - [Raymond Lin](https://www.brisbanespineclinic.com.au/about-us/raymond-lin/) - 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You might do by now though, if you’ve been working from home for the last three months and may be doing so for a while longer yet. There are many great things about working from home but it’s easy to lose any sense of work-life balance when there’s no external routine. Here are 5 ways to make working from home easier while boosting your productivity and maintaining your physical and mental health. ## 5 Tips to Make Working From Home Easier Working from home was originally a short-term measure to help flatten the COVID curve. But you’ve probably been working at home for a fairly long time now – easily around three months if your office closed in March. Whenever your office does reopen, you may find that [working life looks very different](https://www.news.com.au/finance/work/at-work/coronavirus-australia-no-more-hotdesking-or-office-cookie-jar-as-companies-shift-to-covidsafe-workplaces/news-story/e24badb19995d32038c1a61457d411df). Workplaces are considering how to operate as safely as possible. That may mean staggered start times where you work from home initially then go into the office later. Or it may mean that you work from home on certain days and go into the office on others. So, how do you make working from home work for you? It may have been fun initially but, if you’re going to be working from home for a while. It’s important to make it as easy and effective as possible. Here are 5 ways to make working from home easier. ## 1\. Set Yourself Up Properly This requires a bit of a mental shift. If you’re working from home temporarily or occasionally doing a bit of evening work, then working on the kitchen bench is fine. However, if you’re working from home in some form or other, then you need to set yourself up properly. Look around your house or apartment. Where could you create [an office space](https://www.pcmag.com/how-to/everything-you-need-to-set-up-an-ergonomic-home-office)? It doesn’t need to be huge (an unused corner will do) but will need power points, natural light and space for a desk, chair and computer. To prevent pain in your neck, lower spine or wrists, it’s important to adjust the height of your desk, seat and screen so that you’re sitting in a safe, supported position. (Come and see us at [The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/) if you’re struggling with pain or discomfort that could be due to your posture at your workspace). ## 2\. Establish a Routine Working in an office tends to create its own routine. You leave home at a certain time to catch your bus, you take your lunch break when everyone else does, and you head home when the office empties. Working from home can easily erase the dividing lines between different parts of your life. It’s too easy to let work bleed into every aspect of your day. Establishing a routine can help combat this. Try to start and finish work at a regular time each day. A [set finish time actually makes you more productive](https://doist.com/blog/end-work-day/). You know you don’t have time to waste so you focus and get things done. That’s far better than working on and on into the evening, as your concentration drops and your productivity plummets. Turning off the computer also gives you a chance to relax and recharge after work – that refreshes you and makes you more productive next day. ## 3\. Take Breaks You’d be surprised how much unproductive time there is in an office. You pop down to the coffee cart in the lobby, you sit in meetings that go on far longer than necessary, and you get drawn into watercooler conversations with your colleagues. So, don’t feel guilty for taking some breaks at home. Ideally, you should [take a 15-20 minute break every 50 minutes](https://www.theatlantic.com/business/archive/2014/09/science-tells-you-how-many-minutes-should-you-take-a-break-for-work-17/380369/). You’ll come back refreshed and ready to work more productively. ## 4\. Stay Mobile Use your breaks to move about. You can do some [stretches in your seat](https://www.bupa.co.uk/newsroom/ourviews/desk-stretches), try a [7-minute workout](https://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/) or hang the washing out. Before or after work, get out of the house. Going for a [run or walk before you start work](https://www.entrepreneur.com/article/324699) can help to boost your mood, reduce your stress levels and get your brain working. ## 5\. Connect With Your Colleagues Often, you enjoy your job because of the [people you work with](https://smallbusiness.chron.com/importance-relationships-workplace-10380.html) as well as the work you do. But you and your colleagues have now spent several months working from home. You might be missing their banter and finding your job more difficult without easy access to their advice. Working at home alone can get everyone down after a while. A strong team is important in any workplace. Here are some ideas for [virtual team bonding during COVID-19](https://justworks.com/blog/virtual-team-bonding-during-covid-19), which you may be able to tailor to suit your office culture. When it’s done well, working from home can be a great experience. You may grow to love the convenience and flexibility. Hopefully, with these tips, you can minimise the downsides of living where you can work and working where you live. Category: [Uncategorized](https://www.brisbanespineclinic.com.au/blog/category/uncategorized/) [By Justin](https://www.brisbanespineclinic.com.au/blog/author/justin/ "View all posts by Justin") [July 3, 2020](https://www.brisbanespineclinic.com.au/blog/2020/07/03/ "10:00 am") #### Author: Justin Mr Yu-Tsung (Justin) Lin is a musculoskeletal physiotherapist with a special interest in spinal conditions and the treatment of chronic neck pain, chronic back pain and lower back pain.Devoting his career in the field of musculoskeletal manual therapy, Justin obtained: \- Master’s degree in the field of musculoskeletal physiotherapy – the top echelon of training for manual therapists. \- A Certificate in Spine Manual Therapy. \- Certificate in IASTM (instrument-assisted soft tissue manipulation) techniques and dry needling techniques.Justin is also in the process of becoming a certified practitioner in Mulligan Concept techniques, which is a pain-free, instant result manual therapy that is very effective for treatment of spinal conditions. ### Related posts [![Workplace Injury Prevention](https://www.brisbanespineclinic.com.au/wp-content/uploads/2020/07/tradie-injuries-220x160.png)](https://www.brisbanespineclinic.com.au/blog/workplace-injury-prevention-tips/) [A Physiotherapist’s Top Workplace Injury Prevention Tips](https://www.brisbanespineclinic.com.au/blog/workplace-injury-prevention-tips/) February 14, 2023 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/) [Middle Back Pain: Is It Your Posture?](https://www.brisbanespineclinic.com.au/blog/middle-back-pain/) July 30, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/07/TBSC-July-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/) [8 Things You Need To Know About Sciatica](https://www.brisbanespineclinic.com.au/blog/what-you-need-to-know-sciatica/) July 20, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/) [Osteoarthritis: Your Treatment Options Explained](https://www.brisbanespineclinic.com.au/blog/osteoarthritis-treatment-options/) June 30, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) [10 Ways to Prevent Neck Pain](https://www.brisbanespineclinic.com.au/blog/ways-to-prevent-neck-pain/) June 25, 2021 [![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2021/06/TBSC-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/) [Everything You Need to Know About Fibromyalgia](https://www.brisbanespineclinic.com.au/blog/fibromyalgia/) June 15, 2021 [Go to Top](https://www.brisbanespineclinic.com.au/blog/tips-for-working-from-home/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - [Home](https://www.brisbanespineclinic.com.au/) - [Our Difference](https://www.brisbanespineclinic.com.au/about-us/) - [Care pathways](https://www.brisbanespineclinic.com.au/about-us/care-pathway/) - [Spinal Consultants](https://www.brisbanespineclinic.com.au/blog/tips-for-working-from-home/#) - [Justin Lin](https://www.brisbanespineclinic.com.au/about-us/justin-lin/) - [Leo Hyun](https://www.brisbanespineclinic.com.au/about-us/leo-hyun/) - [Kelvin Choi](https://www.brisbanespineclinic.com.au/about-us/kelvin-choi/) - [Johnson Huang](https://www.brisbanespineclinic.com.au/about-us/johnson-huang/) - [Marco Lin](https://www.brisbanespineclinic.com.au/about-us/marco-lin/) - [Matthew Choi](https://www.brisbanespineclinic.com.au/about-us/matthew-choi/) - [Michael Pham](https://www.brisbanespineclinic.com.au/about-us/michael-pham/) - [Raymond Sidhu](https://www.brisbanespineclinic.com.au/about-us/raymond-sidhu/) - [Yuji Chen](https://www.brisbanespineclinic.com.au/about-us/yuji-chen/) - [Raymond Lin](https://www.brisbanespineclinic.com.au/about-us/raymond-lin/) - 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[News and Info](https://www.brisbanespineclinic.com.au/blog/) - Locations - [Eight Mile Plains](https://www.brisbanespineclinic.com.au/services/eight-mile-plains/) - [North Lakes](https://www.brisbanespineclinic.com.au/services/north-lakes/) - [Daisy Hill](https://www.brisbanespineclinic.com.au/services/daisy-hill/) - [Contact](https://www.brisbanespineclinic.com.au/contact/) Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) [Facebook page opens in new window](https://www.facebook.com/The-Brisbane-Spine-Clinic-110866176272163/ "Facebook page opens in new window") [Linkedin page opens in new window](https://www.linkedin.com/company/the-brisbane-spine-clinic/about/ "Linkedin page opens in new window") [Instagram page opens in new window](https://www.instagram.com/brisbanespineclinic "Instagram page opens in new window") Eight Mile Plains North Lakes Daisy Hill [(07) 3841 3070](tel:0738413070)[Book an Appointment](https://www.brisbanespineclinic.com.au/booking/) # Telehealth: Your Questions Answered You are here: [Jun112020](https://www.brisbanespineclinic.com.au/blog/2020/06/11/ "10:05 am") [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/)![](https://www.brisbanespineclinic.com.au/wp-content/uploads/2020/06/Telehealth-Questions.png.webp) In this article Have you had a telehealth appointment yet? Telehealth has become widespread in Australia as part of the social distancing measures to combat the coronavirus. It’s easy, convenient and safe. Do you wonder how telehealth and physiotherapy go together though? It’s actually not very different from a face-to-face appointment in many ways. We listen to you, watch you move, ask where it hurts, and show you exercises and other techniques to help you strengthen your body and recover. Read on to learn more about physiotherapy through telehealth. ## Telehealth: Your Questions Answered We shop online, navigate using an app, do our banking on our phones, call the family on Facetime and spend far too long on social media than we probably should. In short, we’re digital creatures. Yet, we’re new to digital healthcare. Healthcare is so high-tech in some ways and yet so slow to change in others. The COVID-19 pandemic has been the catalyst for telehealth in Australia. We’ve been using telehealth technology in our business meetings and social lives for a long time so it’s not a big leap to deliver and receive healthcare in this way. We’ve been providing telehealth at The Brisbane Spine Clinic for a little while now. Here are our answers to the questions patients most frequently ask us about telehealth and physiotherapy. ## What Is Telehealth? [Telehealth](https://www.aci.health.nsw.gov.au/make-it-happen/telehealth/frequently-asked-questions) is virtual healthcare. Instead of a face-to-face appointment, you and your healthcare provider connect using video conferencing software on your computer, tablet or smartphone. Telehealth can also be done over the phone. ## What Are The Benefits of Telehealth? Telehealth’s many benefits include: - Enabling you to stay at home if you’re sick - Reducing the risk of COVID-19 transmission because you and your healthcare provider don’t need to meet in person - Overcoming the barrier of distance - Convenience since you don’t have to factor in travel time, parking and waiting around. You can get a rebate for many telehealth services through Medicare or your private health fund. ## How New Is Telehealth? It’s much older than you’d think. In fact, the [first case of telemedicine in Australia dates back to 1874.](https://pubmed.ncbi.nlm.nih.gov/23138081/) Using the newly constructed telegraph, a doctor in Adelaide treated an injured man in the Northern Territory. Australia is a huge country and most of our services are based in cities. That’s why telehealth has been used to deliver healthcare to people living in regional and remote Australia [since at least 2011](http://www.mbsonline.gov.au/telehealth). ## Why Am I Seeing Telehealth Everywhere Now? Because of COVID-19. Telehealth is not new but the government made it [more widely available through Medicare](https://ama.com.au/article/covid-19-telehealth) as part of Australia’s response to COVID-19. It meant that Australians could still receive the care they needed while remaining at home. ## Will Telehealth Disappear When the Pandemic Ends? Probably not. Of course, many patients and healthcare providers prefer a face-to-face appointment for some aspects of care. But there are many other cases where the same outcome could be achieved more easily over telehealth. People living with chronic conditions that require a number of medical appointments may well prefer telehealth because it doesn’t interrupt their day as much. Other patients will want to keep using telehealth because it means they can choose the healthcare professional who suits them best even if that person isn’t within easy travelling distance. ## How Do You Do Physiotherapy Through Telehealth? We’re often asked that. When people think of physiotherapy, they tend to imagine hands-on techniques like manipulation and mobilisation. That’s certainly part of physiotherapy but a great deal of our work actually involves listening to you, watching your movements and teaching you certain exercises to build your strength and flexibility. We can do all that online. ## Does Telehealth Work for Physiotherapy? Yes. There’s growing evidence that [telehealth is just as effective as a face-to-face appointment](https://choose.physio/telehealth) in many cases. ## What Do I Need for a Telehealth Physiotherapy Appointment You’ll need: - A fully charged or plugged in computer, laptop, tablet or smartphone with a video camera and microphone - Somewhere to rest your device so that you don’t have to hold it while we talk - Space to move so we can examine your range of movement and get you to try some exercises - Privacy, if that’s important to you (we will be in a closed, private room but you don’t have to be - A notebook and pen if you want to write anything down (though we’ll email you our recommendations afterwards anyway). ## What Can’t You Do Through Telehealth? We can’t do hands-on treatment through telehealth. If it becomes clear that you need hands-on therapy we can arrange a home visit or an in-clinic appointment. ## How Do I Book a Telehealth Appointment? If you’d like to try a telehealth appointment, then please [book here](https://www.brisbanespineclinic.com.au/spinal-services/telehealth-home-visits/). Once you’ve booked, we’ll send you an email explaining how to access your telehealth appointment. Give it a go – we bet you won’t look back. Category: [Physiotherapy](https://www.brisbanespineclinic.com.au/blog/category/physiotherapy/) [By Kevin Kang](https://www.brisbanespineclinic.com.au/blog/author/kevin-kang/ "View all posts by Kevin Kang") [June 11, 2020](https://www.brisbanespineclinic.com.au/blog/2020/06/11/ "10:05 am") #### Author: Kevin Kang Mr Gun (Kevin) Kang is a physiotherapist with a special interest in chronic lower back pain and sporting injuries. Through his clinical experience, Kevin understands the complex nature of pain and that no two patients are the same. He believes that a tailored physiotherapy assessment is crucial in truly understanding each patient’s journey to identify and treat the underlying causes of the problem – not just the presenting symptoms. ### Related posts [![A physiotherapist holding a man's shoulder and treating shoulder impingement syndrome](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/05/May25_TBSC-Organic-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) [What is shoulder impingement syndrome and what are the treatment options?](https://www.brisbanespineclinic.com.au/blog/shoulder-impingement-syndrome-treatment-options/) May 12, 2025 [![dry needling; acupuncture can be used to treat stiffness](https://www.brisbanespineclinic.com.au/wp-content/uploads/2025/04/TBSC-The-Brisbane-Spine-Clinic-Blog-Images-3-220x160.png)](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) [Dry needling vs acupuncture](https://www.brisbanespineclinic.com.au/blog/dry-needling-vs-acupuncture/) April 3, 2025 [![Headache and physiotherapy featured image](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/02/Headache-and-physiotherapy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) [Headache and physiotherapy – The Watson Approach](https://www.brisbanespineclinic.com.au/blog/headache-and-physiotherapy-the-watson-approach/) March 1, 2024 [![Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/wp-content/uploads/2024/01/lyfefuel-_8lVVBTvBOU-unsplash-1-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) [Relief in Motion: Stretches and Exercises for Hip Bursitis](https://www.brisbanespineclinic.com.au/blog/relief-in-motion-stretches-and-exercises-for-hip-bursitis/) January 3, 2024 [![Active Rehabilitation](https://www.brisbanespineclinic.com.au/wp-content/uploads/2023/09/active_rehabilitation-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) [Understanding the benefits of active rehabilitation: How movement accelerates recovery](https://www.brisbanespineclinic.com.au/blog/benefits-of-active-rehabilitation/) September 6, 2023 [![physiotherapy and pregnancy](https://www.brisbanespineclinic.com.au/wp-content/uploads/2019/09/physiotherapy-and-pregnancy-220x160.jpg)](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) [The Importance of Physiotherapy Before and After Pregnancy](https://www.brisbanespineclinic.com.au/blog/pregnancy-physiotherapy/) August 16, 2023 [Go to Top](https://www.brisbanespineclinic.com.au/blog/your-telehealth-questions/#) [![The Brisbane Spine Clinic](https://www.brisbanespineclinic.com.au/wp-content/uploads/2017/08/Brisbane-Spine-Clinic-test-2-e1529467474430.png)](https://www.brisbanespineclinic.com.au/) - 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