Blog

Lower Back Pain? Here’s How Physio & Clinical Pilates Can Get You Moving Again

In a community that thrives on movement – whether it’s weekend runs, early morning yoga, midweek sport, or chasing after the kids – lower back pain can be a frustrating roadblock.

Let’s face it—lower back pain can put a serious dent in your lifestyle. Whether it’s stopping you from running, surfing, lifting at the gym, or even playing with your kids, it can feel like everything is on hold.

But here’s the good news: you don’t have to live with back pain.

Through a combination of expert physiotherapy and targeted clinical Pilates, you can relieve pain, regain strength, and return to the activities you love.

First, What’s Causing Your Lower Back Pain?

Before we can fix the problem, we need to understand it. Lower back pain can sneak up from:

• Long hours sitting at a desk or in the car
• Overtraining or improper form during workouts
• Lack of core strength or spinal support
• Past injuries or muscular imbalances
• Age-related changes like disc degeneration

Whether you’re an athlete, weekend warrior, or someone who simply wants to feel better in their body – addressing the root cause is key. As you can see, it’s rarely about just one issue. That’s why it’s so important to take a holistic, personalised approach—something we specialise in at our physio and Pilates clinic.

Next, Let’s Talk About How Physio Helps

Why Choose Physio? Because Knowledge is Power

Once we identify the root cause of your pain, physiotherapy gets to work. Our physiotherapists don’t just treat the pain – they teach you how to prevent it.

Through hands-on therapy, tailored exercises, posture education, and movement retraining, our physio team helps you:

• Relieve tension and stiffness
• Improve spinal mobility
• Rebuild core and back strength
• Correct poor movement patterns
• Return to your favourite activities with confidence

Even better, we don’t just treat the symptoms. We teach you how to stay pain-free through posture correction, movement strategies, and home-based exercises. You’ll walk away from every session with a better understanding of your body – and how to keep it healthy for the long run.

Enter Clinical Pilates: The Secret Weapon for Long-Term Relief

Now that we’ve addressed the pain, it’s time to build resilience. This is where clinical Pilates comes in.

Unlike generic group Pilates classes, clinical Pilates is designed and guided by your team of physiotherapists, these sessions are perfect for building a resilient, balanced body.

Through low-impact, high-benefit movements, Pilates helps:

• Activate deep core muscles
• Support your spine and posture
• Increase flexibility and control
• Improve coordination and body awareness

In other words, it’s not just about feeling better—it’s about staying better.

So, Why Choose Our Physio and Pilates Clinic?

Simply put, we combine expert knowledge with a community-first approach. Our team understands how important movement is to your life—whether you’re chasing fitness goals or simply want to enjoy everyday activities without pain.

At our physio and Pilates clinic, we believe in empowering our community to live active, vibrant lives. We take the time to listen, assess, and design a plan that works for YOU – so you can get back to running, lifting, cycling, stretching, gardening, dancing… or simply enjoying a walk without discomfort.

Ready to Feel Stronger, Straighter, and Pain-Free?

Why wait for the pain to get worse? Book your initial physio assessment or clinical Pilates session today and take the first step toward lasting relief. Whether you’re recovering, rebuilding, or just want to move better – we’re here to support your journey.

Let’s get you back to doing what you love – without pain holding you back.

Prehab Physiotherapy: Why You Shouldn’t Wait for an Injury to See a Physio

When most people think of physiotherapy, they think of injury recovery – rehabbing a torn muscle, recovering from surgery, or dealing with chronic back pain. But what if we told you that one of the most effective times to see a physio is before you’re injured?

Welcome to the world of prehab physiotherapy – a proactive, preventative approach to movement and musculoskeletal health that helps reduce your risk of injury, improve function, and keep you doing what you love for longer.

What Is Prehab?

Short for “prehabilitation,” prehab is all about addressing movement dysfunctions, muscle imbalances, joint stiffness, or postural issues before they turn into bigger problems. It’s like getting a tune-up for your body, instead of waiting until something breaks down.

At Physio On Miller, our physios blend hands-on treatment with exercise-based therapy like Pilates, we use prehab to set our clients up for success – whether they’re elite athletes, desk workers, or older adults simply wanting to stay mobile and independent.

Why Active Individuals Should Prioritise Prehab Physiotherapy

If you’re into running, weightlifting, CrossFit, or team sports, your body is under frequent stress. Repetitive movement, even when done well, can lead to overuse injuries, especially if there are imbalances in strength, mobility, or movement patterns.

Prehab helps:

• Identify and correct inefficient movement patterns
• Build strength in vulnerable areas (like glutes, core, and shoulders)
• Improve joint mobility and muscle flexibility
• Reduce the risk of common injuries like sprains, strains, or tendonitis

Through guided assessments and personalised exercise programs, we help active individuals stay injury-free and performing at their best.

Office Workers Need Prehab Too

Sitting for hours each day may not seem physically demanding, but the postural strain it causes is real – and often leads to back pain, neck stiffness, headaches, and reduced mobility.

Prehab for office workers often focuses on:

• Postural correction and awareness
• Strengthening underused muscles (like your upper back and glutes)
• Mobilising tight areas (like hips, neck, and shoulders)
• Building core strength to support your spine

By incorporating hands-on therapy with tailored exercises, we help office workers reset their posture, reduce discomfort, and prevent long-term issues.

Older Adults: Stay Mobile, Stay Independent

As we age, maintaining balance, strength, and flexibility becomes essential – not just for injury prevention, but for maintaining independence and quality of life.

Prehab for older adults includes:

• Fall prevention strategies
• Strength and balance training
• Joint mobility work
• Safe, progressive exercises like clinical Pilates

Rather than waiting until a fall or injury occurs, prehab empowers older adults to stay active and confident in their daily movements.

As part of our commitment to proactive care, we offer Healthy Bones classes specifically designed for older adults looking to build strength, improve balance, and support bone health. These classes are ideal for individuals managing osteopenia or osteoporosis, or simply wanting to maintain strong, resilient bodies as they age.

Led by qualified physiotherapists, each class combines low-impact resistance training, weight-bearing exercises, and Pilates-based movements tailored to individual needs. We focus on safe technique, progressive loading, and functional movement – so you can feel stronger and more capable in everyday life.

Whether you’re new to exercise or returning after a break, our Healthy Bones classes provide a supportive, empowering environment where you can improve your physical health with expert guidance.

Empowerment Through Prevention

The core philosophy of our clinic is that your recovery and health should be active, not passive. Prehab is a perfect example of this approach. By giving clients the tools, knowledge, and confidence to move better, we help them take charge of their health – before injury slows them down.

So whether you’re an athlete, a desk-bound professional, or simply wanting to age well, don’t wait for pain to see a physio. Come in for a prehab session and see how proactive care can transform your movement, performance, and wellbeing.

Ready to future-proof your body? Book a prehab consultation today and take the first step toward pain-free, confident movement.

Physiotherapy for Stress Relief – The Link Between Stress and Muscle Tension (And How Physio Can Help)

In today’s fast-paced world, stress has become an almost constant companion. Whether you’re a recreational athlete training for your next goal, a desk-bound professional, a new mum adjusting to postnatal changes, or managing age-related conditions like osteoarthritis or osteoporosis – stress doesn’t discriminate. And while stress is often seen as a mental or emotional issue, its impact on the musculoskeletal system is just as significant. Physiotherapy for stress relief can positively impact your physical wellbeing.

How Stress Affects the Body

When we’re stressed, our bodies respond by releasing hormones like cortisol and adrenaline. These hormones prepare us for “fight or flight,” increasing heart rate and tightening muscles – especially around the neck, shoulders, jaw, and lower back. If stress becomes chronic, this constant muscle tension can lead to pain, restricted movement, headaches, poor posture, and even injuries.

For desk workers, this might mean tight neck and shoulder muscles from long hours at a screen. Alternatively stress can reduce mobility and increase the risk of strains for recreational athletes. For postnatal women, physical stress combines with emotional shifts, often leading to tension in the hips, pelvic floor, or back. And for older adults, chronic tension can worsen symptoms of osteoarthritis and osteoporosis, limiting independence and comfort.

Physiotherapy for Stress Relief – How It Can Help Relieve Muscle Tension

Physiotherapy goes beyond treating injury, it plays a proactive role in managing stress-related muscle tension and restoring optimal function. Here’s how:

1. Manual Therapy and Massage

Physios use hands-on techniques like soft tissue massage, myofascial release, and joint mobilisations to reduce muscle tightness and improve circulation. This helps relax the nervous system and reduce pain.

2. Targeted Exercise Programs

A customised exercise plan can improve posture, enhance mobility, and release endorphins (your body’s natural stress relief). For older adults or postnatal clients, these exercises are tailored to be safe and effective for your stage of life.

3. Breathing and Relaxation Techniques

Breathwork and guided relaxation can reduce stress at its source. Physiotherapists often incorporate diaphragmatic breathing and mindfulness to help regulate the nervous system.

4. Education and Ergonomic Advice

Understanding how stress impacts your posture and daily habits is key. Physios provide tips for setting up your desk, improving sleep posture, or managing physical demands at home.

Make Your Wellbeing a Priority

At Physio On Miller, we believe in treating the whole person, not just the symptoms. Whether you’re training hard, raising a family, managing chronic conditions, or working full-time at a desk, our team is here to support your physical and mental wellbeing.

Don’t let stress and muscle tension control your life. Book an appointment with one of our physiotherapists today and take the first step toward moving better and feeling better.

Postnatal Physiotherapy: Supporting Your Recovery After Pregnancy & Birth

Welcoming a new baby into the world is one of life’s most incredible experiences – but it also brings immense changes to your body. As your body adjusts post-pregnancy, you may experience a range of aches, pains, and functional challenges that can impact your quality of life. Postnatal physiotherapy offers safe, supportive, and personalised care to help you recover, rebuild strength, and feel like yourself again.

Common Postnatal Aches & Pains

Many new mums experience discomfort in the weeks and months following childbirth. Some of the most common postnatal issues include:

1. Lower Back Pain

Pregnancy places extra strain on your spine and abdominal muscles. After delivery, weakened core muscles and poor lifting posture (think: feeding, carrying baby, pram lifting) can lead to ongoing lower back pain.

2. Pelvic Girdle Pain (PGP)

PGP can persist after childbirth due to pelvic instability, hormonal changes or trauma from delivery. It can affect walking, standing, or even turning in bed.

3. Wrist & Thumb Pain (De Quervain’s Tenosynovitis)

This pain arises from repetitive baby lifting and feeding postures. It’s an overuse injury that responds well to physiotherapy and ergonomic advice, including wrist braces.

4. Neck & Shoulder Tension

Feeding and holding your baby can result in rounded shoulders, a forward head posture, and tightness or discomfort in the upper back and neck area.

5. Diastasis Recti (Abdominal Separation)

This is a separation of the abdominal muscles that occurs in pregnancies. If not addressed, it can contribute to a weak core, back pain, and poor posture.

6. Pelvic Floor Dysfunction

Vaginal delivery, prolonged labour, or forceps use can weaken the pelvic floor muscles, leading to issues such as:

• Urinary leakage or incontinence
• Pelvic heaviness or prolapse
• Pain during intercourse

7. Mastitis

This is where inflammation of the breast tissue occurs due to breastfeeding.  It’s caused by blocked milk ducts and can lead to infection. Physiotherapy treatment involves ultrasound and advice on management and prevention.

Why Postnatal Physiotherapy Matters

Many postnatal symptoms are common but that doesn’t mean they should be ignored. Left untreated, they can lead to chronic pain, dysfunction, or delayed recovery.

Our team of physios can help you:

• Restore core and pelvic floor strength
• Manage pain and muscle imbalances
• Support safe return to exercise, including assessing when you are safe to return to running
• Improve posture and body mechanics for daily tasks
• Regain confidence in your body

What to Expect in a Postnatal Physio Appointment

At Physio On Miller, we take a holistic, individualised approach to your recovery. Your appointment may include:

• A detailed postnatal assessment
• Abdominal and pelvic floor screening
• Posture, movement, and muscle strength checks
• A personalised exercise and recovery plan
• Education on baby lifting, feeding positions, and self-care
• Hands-on treatment where needed (e.g. for back or pelvic pain)

Whether you had a vaginal birth or caesarean, physio can support your healing and long-term wellbeing.

When to Seek Help

Reach out to a women’s health physiotherapist if you experience:

• Ongoing back or pelvic pain
• Urinary leaks or urgency
• Difficulty engaging your core
• Pain with movement or sex
• Concerns about your abdominal separation
• Trouble returning to exercise or daily tasks

There is no “right time” to start postnatal physiotherapy – whether you’re six weeks or six months postpartum, support is available.

Interested in Postnatal Physio?

Book a consultation with our friendly team today and let us support your recovery journey.

Physiotherapy for Perimenopause – Empowering Women Through This Stage

Physiotherapy for perimenopause offers targeted, evidence-based support to help women manage hormonal changes, reduce symptoms, and maintain long-term physical health.

Perimenopause marks a significant transitional stage in a woman’s life, typically beginning in the mid-40s and continuing for several years. Driven by fluctuating levels of estrogen and progesterone, this phase initiates a cascade of physiological changes—many of which go far beyond what can be seen or felt.

Women may experience joint pain, fatigue, sleep disturbances, pelvic floor dysfunction, and changes in cognitive clarity (often described as “brain fog”). Less visible, but equally important, are the declines in muscle mass, bone density, and connective tissue integrity—all of which can affect long-term health and function.

While these changes are natural, they are not inevitable in their impact. At our clinic, we specialise in physiotherapy for women navigating perimenopause designed to help you move with confidence, strength, and clarity. Our approach is evidence-based, holistic, and compassionate—helping you feel connected to your body and supported every step of the way.

Physiotherapy for Perimenopause – How We Can Help

Our experienced physiotherapists understand the wide-reaching effects of hormonal change during perimenopause. We provide personalised, clinical care focused on restoring strength, mobility, and balance—both physically and mentally.

Pelvic Floor Physiotherapy

Hormonal fluctuations can lead to weakening of the pelvic floor muscles, contributing to bladder changes, pelvic pressure, pain, or discomfort during intimacy. Our physiotherapists assess and treat these concerns with gentle, non-invasive techniques to:

• Improve pelvic floor and core muscle function
• Reduce urinary urgency or leakage
• Support sexual and pelvic health
• Re-establish confidence in daily movement and exercise

Whether symptoms are subtle or significantly affecting your quality of life, early intervention can restore control and function.

Strength & Resistance-Based Gym Programs

During perimenopause, estrogen decline accelerates sarcopenia (loss of muscle mass) and bone demineralisation, increasing the risk of osteoporosis, falls, and metabolic issues. Our physiotherapists create individualised gym programs that focus on:

• Building and maintaining lean muscle
• Improving joint stability and posture
• Supporting cardiovascular health and metabolic resilience
• Enhancing endurance, balance, and daily function

These one-on-one sessions are designed to meet you where you are, with tailored progressions that prioritise safety, motivation, and measurable results.

Clinical Pilates Classes

Our Clinical Pilates classes are taught by physiotherapists. With a focus on core control, breath, postural alignment, and spinal mobility, Pilates can help:

• Address stiffness and joint discomfort
• Improve balance and proprioception
• Reduce injury risk during midlife transitions
• Enhance mood, sleep, and body awareness

With small group sizes and clinical supervision, you’ll benefit from a personalised approach that nurtures both strength and recovery.

Bone & Postural Health Support

Estrogen decline directly affects bone remodeling, resulting in decreased bone mineral density, particularly in the spine and hips. Changes in collagen production can also impact tendon elasticity and joint stability. Our programs include:

• Weight-bearing and resistance training to stimulate bone growth
• Postural assessments and corrective exercises
• Education on fracture prevention and joint protection
• Early detection strategies for osteopenia and osteoporosis

By addressing these invisible changes now, we help reduce long-term risk and support healthy ageing.

You Deserve Support That Understands Your Changing Body

Perimenopause doesn’t just affect hormones—it influences nearly every system in the body. Our integrated approach considers both the visible and silent changes happening beneath the surface, with a focus on prevention, education, and empowerment.

You’re not alone in this transition. Our team is here to guide you with compassionate care, grounded in clinical expertise and tailored to your unique experience.

Ready to Move Through Perimenopause with Confidence?

Let’s create a plan that supports your strength, mobility, and well-being—today and into the future.
Book a consultation with our physiotherapy team and take the first step toward thriving through perimenopause—and beyond.