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physio low back pain physio_on_miller_pilates_cammeray

Can Physio help my Low Back Pain? Back in Motion

Low back pain is a common injury that affects people of all ages and lifestyles, from
sitting at desks for extended periods of time to lifting heavy objects awkwardly,
various factors contribute to the onset of low back pain. Physiotherapy offers a
holistic approach to managing and alleviating low back pain, providing tailored
treatments that address the root causes of the condition.

How Physiotherapy Can Help Low Back Pain:

Through a combination of manual therapy techniques, targeted exercises, and
patient education, physiotherapy aims to reduce pain, improve mobility, and prevent
future recurrences. Here are three ways physiotherapy can make a difference in
managing low back pain:

Manual Therapy:

Hands-on techniques such as massage, joint mobilization, and soft tissue
manipulation can help release tension, improve circulation, and alleviate pain in the
lower back. Physio’s use these techniques to help restore function, providing relief
for individuals suffering from acute or chronic low back pain.

Exercise Prescription

Specific exercises play a crucial role in strengthening the muscles supporting the
spine, improving flexibility, and promoting overall back health. Physiotherapists
design customized exercise programs tailored to each individual’s needs and
abilities. Here are three physio exercises and stretches commonly recommended for
low back pain:

Education and Prevention to treat Low Back Pain

Physiotherapists empower individuals with the knowledge and tools to manage their
low back pain effectively. By educating patients about proper posture, ergonomic
principles, and lifestyle modifications, physiotherapy helps prevent future episodes of
pain and promotes long-term back health.

  1. Pelvic Tilts: Lie on your back with knees bent and feet flat on the floor. Gently tilt
    your pelvis backward, flattening your lower back against the floor, then tilt it
    forward. Repeat 10-15 times to activate the core muscles and stabilize the
    spine.
  2. Cat-Cow Stretch: Start on your hands and knees, arch your back upwards (like
    a cat), then lower your back and lift your head and tailbone upwards (like a
    cow). Perform this dynamic stretch for 10-15 repetitions to mobilize the spine
    and relieve tension in the lower back.
  3. Child’s Pose: Begin on your hands and knees, then sit back onto your heels
    while reaching your arms forward and lowering your chest towards the floor.
    Hold this relaxing stretch for 30 seconds to 1 minute, focusing on deep
    breathing to release tension in the back muscles.
  4. Knee Floats: Lie on your back with knees bent and feet flat on the floor. Breath in and as you breath out gently draw your belly button to your spine float one leg into table top. Breath in to lower the foot back to the floor. Breath out and float the other leg into table top. Breath in to return the foot back to the floor. Repeat alternating legs 10 times.

Pilates and Low Back Pain

Pilates is a great form of exercise to help manage low back pain by strengthening
the core muscles such as in the abdomen, pelvis and lower back. These muscles act
as a supportive framework for the spine, reducing the load placed on the low back.
Pilates exercises also enhance flexibility, alleviating stiffness and tension in the
surrounding muscles. By developing better body awareness and movement patterns,
Pilates helps decrease the likelihood of reaggravating your lower back. To book in to one of our Pilates classes click here.


Low back pain can be a challenging condition to navigate, but physiotherapy offers
effective solutions for relief and recovery. Through manual therapy, targeted
exercises, and patient education, physiotherapists help individuals regain control of
their back health and live pain-free lives. If you’re struggling with low back pain, book
in to see one of our Physio’s who will help you develop a personalised treatment
plan that meets your needs and goals.

Improve your golf swing_Physio On Miller, Cammeray

Improve Your Golf Swing: The Benefits of Physiotherapy for Golfers

We all know that golf isn’t just a game—it’s a lifestyle. And if like every golfer you’re looking for techniques to improve your golf swing. And whether you’re hitting the course every weekend or just trying to squeeze in a round whenever you can, keeping your body in top form is key to mastering that swing. Golf is a sport that demands precision, strength, flexibility, and endurance. While many golfers focus solely on improving their swing mechanics or investing in the latest equipment, incorporating physiotherapy into your training regimen can provide significant benefits that can enhance your game and prevent injuries.

Here we explore the many ways in which physiotherapy can positively impact golfers of all levels, from improving flexibility and mobility to preventing common golf-related injuries. And with these key elements you’ll be improving your golf swing before you know it.

Enhanced Flexibility and Range of Motion:

One of the key components of a successful golf swing is flexibility. A limited range of motion can not only hinder your ability to generate power but also increase the risk of injury. Physiotherapy techniques such as stretching exercises, manual therapy, and targeted joint mobilizations can help improve flexibility and range of motion in key areas such as the shoulders, hips, and spine. By increasing your flexibility, you can achieve a fuller backswing and follow-through, resulting in more powerful and accurate shots.

Improved Strength and Stability:

Golf may not seem like a physically demanding sport, but it requires a great deal of strength and stability, particularly in the core and lower body. Physiotherapy exercises and strengthening programs can target these areas, helping to build muscle strength, improve balance, and enhance stability during your swing. By strengthening the muscles that support your spine and joints, you can reduce the risk of injuries such as strains and sprains, allowing you to play with confidence and consistency.

Injury Prevention and Rehabilitation:

Golfers are prone to a variety of injuries, including golfer’s elbow, rotator cuff injuries, and lower back pain. Physiotherapy plays a crucial role in both preventing these injuries and facilitating recovery if they do occur. Through a combination of targeted exercises, manual therapy, and ergonomic assessments, physiotherapists can identify and address biomechanical imbalances and movement patterns that may contribute to injury. Additionally, physiotherapy can help golfers safely return to play following an injury by providing personalized rehabilitation programs focused on restoring strength, flexibility, and function.

Performance Optimization:

In addition to preventing injuries, physiotherapy can also help optimize your performance on the golf course. By addressing any physical limitations or weaknesses that may be affecting your game, physiotherapists can develop tailored treatment plans designed to improve your overall performance. Alternatively you can join one of our exercise classes to get the supervision and progression to improve your golf swing. Whether you’re looking to increase your driving distance, improve your accuracy, or reduce your handicap, physiotherapy can provide you with the tools and techniques you need to reach your full potential as a golfer.

Incorporating physiotherapy into your training routine can have numerous benefits for golfers of all levels, from enhancing flexibility and strength to preventing injuries and improving performance. By working with our team of qualified physiotherapists, you can address any physical limitations or biomechanical imbalances that may be holding you back and develop a personalised treatment plan to help you achieve your goals on the golf course. So whether you’re looking to shave strokes off your game or simply enjoy golf pain-free, consider adding physiotherapy to your game plan and take your golf game to the next level. Click here to book an appointment

Post Natal Return to Running_Physio_On_Miller_Cammeray

Post Natal Return to Running

Congrats – you’ve just had a baby! You might be keen to get moving and looking at your post natal return to running. Below we provide a guideline on how to safely return to running and what you should be aware of before you start.

Why shouldn’t I return to running straight after having a baby?

Running places an increased demand on the body compared to low impact exercises. After having a baby, postnatal women need time to heal and regain strength, with focus on the pelvic floor and the abdominal muscles following pregnancy and delivery.

After a vaginal delivery, some research studies suggest it can take 12 months before the pelvic floor reaches near its prenatal size!

Following a caesarean delivery, there needs to be consideration given to the healing time for the uterine scar. It is also important to note the abdominal fascia (connective tissue) can take 6-7 months to return back to ‘normal’.

I’d still like to exercise. What can I do?

The general guideline is that postnatal women should do low impact exercise for the first 3 months and post natal return to running between 3-6 months. This does not mean you can’t do any exercise before this. The guide for Mums who want to return to their exercise of choice is to progress training gradually and modify it to their individual needs.

It is recommended that all women, regardless of how they deliver, seek out a pelvic health assessment with a Women’s Health Physiotherapist to evaluate strength, function, and coordination of the pelvic floor and abdominal muscles.

Key signs of having problems include:

  • Bladder and/or bowel leakage (Urinary and/or faecal incontinence)
  • Urinary urgency (rushing to the toilet to void)
  • Heaviness/bulge/dragging sensation in the vaginal area
  • Pain during sex
  • Difficulty emptying bowels
  • Separated abdominals (Rectus Abdominal Diastasis)

What do I need to achieve before being ready to run at 3 months postnatal?

Impact:

  • Walking for 30 minutes
  • Single leg balance for 10 seconds
  • Single leg squat for 10 repetitions on each side
  • Jog on the spot for 1 minute
  • Forward bounds for 10 repetitions
  • Hop in place for 10 repetitions on each leg
  • Single leg ‘running man’: opposite arm and hip flexion/extension (bent knee) for 10 repetitions on each side

A physiotherapist can assess these activities to make sure you are doing them correctly.

Strength:

  • Sufficient pelvic floor strength
  • 20 repetitions of each test.
  • Single leg calf raise
  • Single leg bridge
  • Single leg sit to stand
  • Side lying abduction

** Consideration of weight, fitness, breathing, psychological status, DRA, scar mobility, sleep, breastfeeding status, supportive wear and the risk of RED-S is recommended to provide a holistic approach to the return to running evaluation and address the common issues that this population can encounter. **

What will our team of Physios do to help my to post natal return to running?

  1. Assess the impact and strength exercises of each individual
  2. Assess and assist in improving abdominal and pelvic floor function.
  3. Develop a whole-body strength and fitness program, this may include:
    1. An individual physiotherapy exercise class to get feedback from a physiotherapist
    1. Home exercise program – including pelvic floor and abdominal exercises
  4. Facilitate safe return to your chosen sport or exercise
  5. Help improve your physical and mental well being
  6. Create manageable short and long-term goals

Please have a look at the BJSM guide to returning to running here.

ITB Syndome_Physio_On_Miller_Cammeray

ITB Syndrome

What is ITB Sydrome?

Iliotibial Band Syndrome (ITB Syndrome) is a common issue among athletes and individuals engaging in repetitive lower limb activities. This condition occurs when the iliotibial band, a thick band of connective tissue that runs along the outside of the thigh, becomes tight or inflamed causing compression of adipose tissue and therefore pain. ITB Syndrome often manifests as pain on the outer side of the knee, limiting one’s ability to engage in physical activities. Fortunately, physiotherapy offers effective management strategies for alleviating pain and promoting recovery.

Pain and Symptoms

ITB Syndrome can cause sharp or burning pain on the outer side of the knee, often exacerbated during activities like running or cycling. The pain may intensify with each stride, making it difficult for individuals to continue their chosen exercise routine. Ignoring these symptoms may lead to more severe complications, hindering overall mobility.

How Can Physio Help?

Physiotherapy plays a crucial role in managing ITB Syndrome by addressing the underlying causes and providing targeted interventions.

  1. An Assessment and Diagnosis is performed by your Physio to understand your
    biomechanics, muscle imbalances, and contributing factors. This helps in formulating
    a personalized treatment plan.
  2. Stretching and Strengthening Exercises are important to target the muscles
    surrounding the IT band. Targeted stretches for the iliotibial band and strengthening
    exercises for the hip and thigh muscles help alleviate tension and correct imbalances.
  3. Manual Therapy techniques such as Hands-on massage, myofascial release, and
    joint mobilization can help reduce tightness in the iliotibial band and surrounding
    tissues. These techniques improve flexibility and promote healing.
  4. Biomechanical Analysis is used to analyze the individual’s movement patterns during
    various activities to identify any abnormal biomechanics contributing to ITB Syndrome.
    Corrections in movement patterns can help prevent the recurrence of symptoms.

Benefits of regular exercise, as prescribed by a physiotherapist, are very noticeable in people with ITB Syndrom. Reducing inflammation and associated pain with ITB Syndrome has been shown with exercise. Improved Flexibility by stretching reduces the risk of further irritation. Enhanced strength at the hip and thigh muscles improve overall lower limb strength, improving stability
and support around the injured area. By addressing underlying biomechanical issues, physiotherapy helps prevent the recurrence of ITB Syndrome, allowing individuals to resume their activities with confidence.


Lets talk about Foam Rolling. A very common method previously prescribed for ITB pain in theory to release the tight muscles and therefore reduce pain. Recently it has been found that Foam Rolling the ITB was in fact compressing the underlying tissues causing even more pain, very similar to the mechanism of ITB syndrome which we need to avoid. Yes foam rolling can feel good afterwards however it most likely has a placebo effect. It is not recommend to Foam roll your ITB, there are other ways we can help with your tight ITB.

ITB Syndrome can be a significant obstacle for those who enjoy an active lifestyle. However, with the right physiotherapy intervention, individuals can effectively manage and overcome this condition. If you’re ready to connect with a skilled team of physiotherapists
who can guide you on your recovery journey please get in contact with us or book online.

Revitalise your wellbing_Physio_On_Miller

Revitalise Your Wellbeing in the New Year: Cultivating Habits for a Healthier You

As we say goodbye to the old and welcome the new, the start of a fresh year provides an opportune time to reflect on our health and make positive changes. At Physio On Miller we believe that prioritizing your wellbeing is the key to unlocking a vibrant and fulfilling life. We share below the importance of wellbeing and share practical tips on how to cultivate habits that contribute to a healthier and happier you and revitalise your wellbeing.

Understanding Wellbeing:

Wellbeing encompasses more than just physical health; it is a holistic belief that encompasses mental, emotional, and social aspects of our lives. Achieving overall wellbeing involves creating a harmonious balance between these elements. At Physio On Miller we believe in the interconnectedness of these elements and encourage for a comprehensive approach to health.

Importance of Wellbeing:

  1. Physical Health: A strong foundation of physical health is crucial for overall wellbeing. Regular physiotherapy sessions can aid in preventing and managing musculoskeletal issues, promoting flexibility, and enhancing mobility.
  2. Mental and Emotional Wellbeing: Mental and emotional health are integral components of wellbeing. Techniques such as mindfulness, relaxation, and stress management can be incorporated into your routine to foster emotional resilience and mental clarity.
  3. Social Connection: Building and maintaining positive relationships contribute significantly to wellbeing. Engaging in social activities, helps create a support system that can enhance your mental and emotional health.

Cultivating Habits for To Revitalise your Wellbeing:

  1. Regular Exercise: Incorporate a mix of cardiovascular, strength, and flexibility exercises into your routine. Even simple activities like walking, cycling, or Pilates can benefit your physical and mental health.
  2. Balanced Nutrition: Fuel your body with a well-balanced diet rich in nutrients. Opt for whole foods, lean proteins, and a variety of fruits and vegetables to support your overall health.
  3. Adequate Sleep: Prioritize quality sleep by establishing a consistent sleep schedule and creating a relaxing bedtime routine. Sufficient sleep is vital for physical recovery and mental well-being.
  4. Mindfulness and Relaxation: Practice mindfulness techniques, such as meditation and deep breathing exercises, to manage stress and promote emotional balance.
  5. Regular Physiotherapy Check-ups: Schedule regular appointments with our team of skilled physiotherapists to address any musculoskeletal concerns, prevent injuries, and enhance your physical well-being.

As we embark on a new year, let’s commit to prioritising our wellbeing and cultivating habits that nurture a healthier and happier life. At Physio On Miller, we are dedicated to supporting you on your wellness journey. By integrating these habits into your daily routine, you’ll be taking significant strides toward a more vibrant and fulfilling life. Here’s to a year of optimal health and wellbeing! If you would like to see one of physiotherapists please book.