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Common Painful Conditions, Postural Advice & Exercises

We publish regular articles to help you maintain and improve your health and wellbeing.    If you feel any of our articles would be also helpful to others, feel free to share the news article to your social media using our share buttons at the end of each article.

Common Conditions

Read our latest articles and advice about common conditions.

Postural Advice

Read our latest articles and advice about your posture.

Exercise

Read our latest articles and advice about exercise.

Common Conditions

Using turmeric to help with your inflammation

Using turmeric to help with your inflammation

Turmeric is a bright yellow spice used in most Asian recipes. The spice is known for its rich anti-inflammatory properties thanks to the rich curcumin ingredients. The curcumin is effective in alleviating inflammation in conditions like muscle sprains and arthritis....

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Neck pain with / without arm pain

Cricked neck [Acute torticollis], Cervical Spondylitis are all common neck complaints Why do you get neck pain? The neck has 7 vertebrae. Each bony vertebra is separated by a disc which acts as a spacer and shock absorber for the spine. One vertebra will move...

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Headaches and Migraine

What is it? Cervicogenic Headaches and Migraine are attributed to problems arising in the neck. Usually it is the upper part of the neck and at the base of the skull that is the area causing the problems - anatomically this is an important gateway for the nerves and...

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Mid Back, Chest and Shoulder Blade Pain

What is it and the Symptoms? Pain in the mid back, between the shoulders and sometimes the chest can arise from the vertebral joints being sprained in the thoracic spine or mid back. Often the rib joint where it attaches to the vertebra in this area can also be...

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Low Back / Leg Pain Slipped Prolapsed Disc

What are the symptoms of Low Back Pain? Back and muscular pain usually just above the belt line often with muscle spasm. Pain can be referred to the buttock and groin What is low back pain? The lower back has 5 vertebrae. Each bony vertebra is separated by a disc...

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Pelvis, Hip and Groin Pain

Sacro iliac joint /Pelvis Symptoms and what is it? Pain located over the base of the spine, hip bones or buttock is usually due to sacroiliac joint or pelvic joint being sprained ,commonly causes groin pain and or buttock muscle spasm.  Hip Pain Hip joint pain is felt...

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Shoulder Pain

1 Shoulder Impingement Syndrome What is it? The impingement syndrome is exactly what it says ,it’s the entrapment of a tendon of a small muscle at the front of the shoulder that rotates the arm called the supraspinatus muscle gets pinched below the acromion causing...

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Tennis Elbow

What is it and Symptoms Lateral epicondylitis or Tennis Elbow’, is a common condition that is characterised by pain and sometimes swelling around the inner elbow and forearm. It is often associated with overuse of some of the muscles and tendons of the forearm which...

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Golfer’s Elbow

What is it and Symptoms Medial epicondylitis or ‘Golfer’s Elbow’, is a common condition that is characterised by pain and sometimes swelling around the inner elbow and forearm. It is often associated with overuse of some of the muscles and tendons of the forearm which...

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Wrist Pain Carpel Tunnel Syndrome

Carpel Tunnel Syndrome  The carpal tunnel is a channel on the palm side of your wrist. It is created by the arrangement of the bones of the wrist and a tough ligament, known as the transverse carpal ligament, which forms a roof over these bones. The tendons that bend...

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Wrist Pain Repetitive Strain Injury

Repetitive Strain Injury Pain in the wrist which is  caused by inflammation of the tendons of the wrist commonly the wrist muscles extensor tendons [muscles that bend the wrist backwards.  Over use of  a mouse or keyboard are common causes. Treatment  Chiropractor or...

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Knee Pain Collateral Ligament Injury

Knee Pain Collateral Ligament Injury

Medial and lateral Collateral Ligament Injury The medial  and lateral collateral ligament (MCL)[LCL] is one of four ligaments that are very important to the stability of the knee joint. A ligament is made of tough fibrous material and functions to control excessive...

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Knee Pain Cartilage or Meniscus Tear

The cartilage is the shock absorber of the knee and is made of cartilage There are two cartilages one on the inside one on the outside of the knee and injury occurs when the foot is fixed and the knee twists. Pain within the knee with swelling and locking are typical

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Knee Pain Iliotibial Band Syndrome

Pain on outer side of the thigh The Iliotibial band is a strong, thick band of fibrous tissue that runs along the outside of the leg. It is attached to muscles in the buttock area and on the outer side of the hip and runs along the outer thigh and attaches on the...

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Knee Pain Anterior and Posterior Cruciate Ligament

Anterior and Posterior Cruciate Ligament The anterior cruciate (ACL)and posterior cruciate ligaments are two of four  ligaments that are very important to the stability of the knee joint. A ligament is made of tough fibrous material and functions to control excessive...

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Calf Muscle Strain

Symptoms and What is it?  Pain around the back of the leg. There are two calf muscles: the gastrocnemius and the soleus.  They are attached at the heel by the achilles tendon.  A calf strain is a tear in the muscle occurring whilst the muscle rapidly contracts when...

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Ankle Sprain

Symptoms and What is it?  Pain around the ankle joint. The ankle is made up of three bone surfaces: tibia, fibula of the leg and the talus of the ankle. They are bound together for stability by the ankle ligaments which are tough fibrous structures. When the ankle...

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Achilles Tendonitis

Symptoms and What is it?  Pain in the lower calf. The achilles tendon attaches the calf muscles to the back of the heel.  Excessive stresses to the tendon can result in inflammation, scarring and over time, degeneration.  The most common cause of this is overuse, such...

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Foot Pain – Metatarsalgia and Plantar Fasciitis

This is commonly caused by alteration in the shape of the foot, perhaps high arches or flat feet causing an increased strain on the joints of the foot such as the metatarsals or the plantar fascia. link Metatarsalgia [Pain under ball of the foot] Symptoms What is it?...

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Postural Advice

Should I use hot or cold therapy?

Should I use hot or cold therapy?

Ice is the best therapy to reduce pain and inflammation (whereas heat increases inflammation and should therefore be avoided). Application of ice for 10 to 15 minutes to the painful area (wrapped in a dry tea-towel to protect the skin) can be repeated for 10 to 15...

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Should I rest or keep active?

Research shows that in most cases rest for more than a day does not help and may actually prolong painful conditions. You may need to modify your activities initially within the constraints of your pain but keeping mobile will help your recovery. Changing your...

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It is important to set goals

It is important to set goals

When returning to normal daily activities, set yourself realistic goals. Once you've achieved the goals you have set, review them and set new ones. For example, a goal may be to return to gardening. Initially, set yourself a target of 10 minutes of light work in the...

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Injury to your joints

Injury to the joints of your arms for example your shoulder, elbow, wrist or your legs, hip, knee, ankle are best treated using Rest, Ice, Compression, Elevation (RICE). Rest To avoid pain and further injury, rest the injured area for 24 to 48 hours. Ice Apply ice...

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Posture while sitting at a PC

Posture while sitting at a PC

Always take the time to adjust your chair, particularly if you share your computer with others at work or in the household. Use a cushioned chair with adjustable height and seat tilt. Tilt your chair seat downwards 15-20 degrees so your knees are below your hips and...

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Posture while driving

Posture while driving

A relaxed driving posture reduces the stress on your spine, allowing your seat to support you. Recline the seat back 10-15 degrees from the vertical. Tilt the chair of the seat to as near to horizontal as possible, a cushion can be used to level the seat. Slide the...

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Posture while sleeping

Posture while sleeping

We are all different weights, shapes and sizes, but have one thing in common when it comes to sleeping which is we spend a third of our lives in bed. There is no one solution that suits all. It is as important to have a good posture while asleep as it is to have one...

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Pillows and sleeping

Pillows and sleeping

Your pillow should support your neck and allow it to rest in a balanced position by filling the gap between your head and the bed maintaining the neck and head in a neutral position. Orthopaedic shaped pillows may assist in achieving the correct posture. Avoid...

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Posture while standing at work

Certain tasks require periods of prolonged standing in combination with lifting and reaching activities. Whilst standing, the following measures should be taken: Stand in a relaxed style and gently pull in your stomach muscles. Organise work to allow you to alternate...

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Dehydration

Dehydration

Dehydration affects your health. Being properly hydrated helps with your general health such as digestion and improves your mental and physical performance, helping to reduce the risk of injury during activity.

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Lifting advice

Lifting advice

Lifting is one of the most common causes of mechanical back pain so it is important to minimize the strain on the back when lifting. Here are some simple rules to follow: Always lift objects within your limitations. Ask for assistance if the object to be lifted is...

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Exercises

Exercises for strength and stability of your lower back

Exercises for strength and stability of your lower back

1) 'Tummy Hollowing' Aim: To improve deep muscle control of the lower back. Lay on your back with knees bent and feet flat on the floor.  Relax your shoulders and make sure your head feels comfortable. You need to find the 'middle position' of your lower back by...

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Exercises to improve the mobility of your back

Exercises to improve the mobility of your back

The following exercises should help to restore the movement, provide muscular support of your back and will also help you improve your posture. If you experience an increase or change in your symptoms whilst you are performing the exercises, stop the exercise and...

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Neck exercises

Neck exercises

The following exercises help to restore the movement and muscle support of your neck and improve your posture. If you experience an increase or change in your symptoms whilst you are performing the exercises, stop the exercise and talk to your therapist. Top Tips when...

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