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Back to Basics – Protecting the Spine

basic back

I am always on the lookout for effective strategies to help my patients overcome back pain. In the last 5 years, more and more research is showing that exercise and education and not stretches or passive treatments are the long-term answer. Don’t misunderstand, I have not stopped believing that there is value in placing my …

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2020 Vision – Lessons learnt in 2019

lessons move 3

I’d like to start the new decade by sharing 9 lessons I learned (both personal wellness and physio related) over the last year with the hope that it will also help you in 2020.   1. Movement counters poor posture 100% of the time. It is not the position you sit in that causes the …

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Why your body needs more quality sleep than you think – A Physio’s perspective

how to good quality sleep from HG Physio

There are nights when sleep envelopes my mind in a soft haze before I can even fully close my eyes. At other times my ceiling taunts me for hours with the day’s events replaying on its surface in my mind’s eye. The thought of sleep is so sweet but it remains out of reach while …

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5 Ways to Combat Sitting Stiffness and Pain

sitting pain image

Experiencing back/buttock pain or stiffness whilst sitting? Or are you getting pain when you change from sitting to standing? Have you wondered what it is and why you’re getting it? Someone recently mentioned that considering the amount of people that complain of lower back pain whilst sitting, there must be something wrong with the design …

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Say Goodbye to Correct Posture

Correct posture goodbye

Is my posture correct? The short answer is…….. if you’re not in any discomfort, it probably is. The word is out and new research shows that there is no single correct posture. So we can relax a bit on attaining this hard to achieve perfection. Then what is poor posture? A ‘poor’ posture could be …

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8 Tips to Reduce Knee Pain

Knee pain x-ray

Knee pain is sadly very common, and many of us have experienced knee pain in some shape or form in our lives. It can be caused by many things, such as body mechanics; habits; what type of exercise you do (or don’t do); age and degeneration, as well as increasing activity or a change in …

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Diastasis Recti 101

diastasis recti mind the gap

What is that? Rectus Abdominis Diastasis (RAD) or diastasis recti refers to the separation of your abdominal muscles. In females RAD is considered normal during pregnancy as your body accommodates a growing baby. RAD is also seen in men, often relating to weak abdominal muscles or abdominal surgery. Separation occurs along the line of the …

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Pelvic Floor Kegel Exercises

pelvic floor kegel

To Kegel or not Kegel? To achieve optimum function of your pelvic floor, it has to have the ability to; Contract fully Relax fully Contract at the correct time Relax at the correct time It is pretty difficult to decide whether you’re able to do all of the above, especially if you aren’t fully aware …

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Understanding the Pelvic Floor Part 1

This month we celebrate Mothers Day by teaching you about the Pelvic Floor. But men, don’t stop reading, you may also benefit from this information. Over the next few blogs, Candice Langford, our very own Pelvic Health Physiotherapist, will be teaching you about the the pelvic floor, pelvic health and pelvic physiotherapy. The first will …

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Is Rest Best?

rest chains

You are experiencing pain and every person you know has given you their opinion on what you should do. You’ve even googled and the answer you keep hearing is that you should rest from the activity that is causing you pain. But what exactly does that mean? How much rest should I get? Do I …

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