Physiotherapy Blog

Pain, soreness and neck stiffness is a common complaint with our busy and sedentary lifestyles. This kind of neck pain and soreness you are experiencing most probably could be from Trapezius Muscle. Here we will discuss how to lower your neck pain and soreness and show you some stretches you could do to relive stiffness. Location of the muscle: The main muscle that usually gets sore and painfull is called Trapezius muscle. . Trapezius is located on the sides of your neck spanning from the back of your head to the mid back. Areas of Pain: When this muscle gets sore it could cause significant pain in the angles of your neck, headaches and upper back pain. Various Causes for Trapezius muscle pain: Heavy Lifting This if not done in correct form could strain your trapezius muscle. Stress Usually you tend to tighten your muscles when stressed and trapezius muscle…

What is a Chronic low back pain? Although commonly used word for being in pain for a long time is ‘Chronic’, I would like to call it ‘Persistent Pain’. Because, the word Chronic seems to have a very negative connotation to it. Also,  It is a general belief that if you have ‘Chronic Pain’, you will have to live with pain forever! If you wish to get more knowledge about persistent pain, please visit this link. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/Living-with-persistent-pain Chronic pain speedometer Case review of chronic low back pain Let us take an example here of a person who has had low back pain, for many years. They have had an X-ray and an MRI done which shows some minor degenerative changes. There is no major nerve compression. However, there may be some minor disc bulges which their family doctor mentioned is normal for the age.  As a…

Pain Relief from Aging It is important for seniors  to stay active to make sure they remain strong and independent through the later years of their life. Many seniors also develop joint and muscle pain as they age and staying active can really help manage these symptoms. Let us discuss about some exercises to get pain relief from aging. However, if you need to know further what are the changes happening to your bones and muscles visit this link. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/ageing-muscles-bones-and-joints Here are some exercises that seniors can do at home to help with pain relief! Sit to Stand Sit to stand activity  Start by sitting on a firm chair.  Get up from the chair and get into a standing position without using your hands for support.  Stay standing for 2-3 seconds and then slowly lower yourself back into the chair without using your hands.  Repeat this movement…

If you have ever experience Wrist pain while lifting heavy weights at the gym we can help you. According to studies 25% of gym injuries are in the wrists. We wanted to share some tips for reducing the occurrence of such injuries. Recently we have been seeing a lot of sprained wrists. These tips will help you to keep lifting heavy without causing any wrist pain.   Wrist injury   TIPS for preventing wrist pain from lifting weights: Proper Gripping techniques Gripping the Barbell or heavy dumbbells especially in Overhead lifts might cause the wrist to hyperextend. This hyperextension position with weight overloading it might cause ligament sprains. Preferably trying to keep the writs in less extension and having better control of wrist muscles will help you to control hyperextension. Your physiotherapist will be able to teach you certain cues for the same. Squat Lifts Do…

TKR Surgery Treatment Treatment for TKR starts as you are going in for the surgery. Did you know your muscle loses strength right after surgery?  To avoid this start strength training at least three weeks before surgery. Treatment Options at PhysioNow 1-  Strengthening Speak with your doctor if he could refer you to a physiotherapist. With our physios at Physio Now your knee will not lose strength after surgery. Learn new exercises at Physio Now to maintain specific functional strength. 2-  Proprioception We can help you with strengthening and regaining your balance  3- Stretching severe and long lasting…

Pelvic floor physiotherapy helps in treating pelvic floor dysfunction to alleviate pain. Pelvic floor muscles sit like a hammock to hold and support the pelvic organ. For an optimal function the pelvic floor these muscles should contract to maintain continence and prolapse. They have to relax to allow for urination, bowel movements, and in women, sexual intercourse. Conditions treated due to hyper and hypotonic pelvic floor muscles are: Urinary incontinence (stress, urge, mixed) due to age, after child birth, or post abdominal surgery. Pelvic organ prolapse which includes: uterine, bladder, rectal prolapse. Pelvic pain. Common causes for pelvic pain are…

  Diastasis Recti is a condition where there is a partial or complete separation due to overstretching of the Rectus abdominis muscles. Rectus abdominis muscle or the six-pack muscle is a long muscle of the abdominal wall running from the lower rib cage to the pelvic bone, it runs vertically on both sides of the Linea alba. The function of the muscle is to help in trunk flexion, expiration, and compression of abdominal viscera. It is commonly seen in Pregnancy and post-delivery. Multiparous or multiple pregnancy. Obesity in male and female. New born mostly premature due to muscle being not fully developed or connected. How to identify if you have one. When you notice a bulge in your stomach while straining or contracting your abdominal muscles. Lying on your back with knees and hip bend / crook lying, keep your fingers just above your belly button area, lift your head…

Work from Home? Be active from home too! With changing times , continuing  to work from home  seems very appealing. But is it really safe for your body? Excessive sitting behaviour has increased more than ever since Covid times in the comfort of your home. This increases the risk of Low back and upper back pain, wrist pain, neck pain, shoulder pain, headaches and other overuse injuries. How many breaks do you take from your chair? Are you using a chair while you work from home? At Physio Now it’s our mission to help you get more active and also…

  What is Migraine and how does it feel? Migraine is type of headache which radiates to jaw, eyes, one of face and neck and shoulder sometimes. It can cause throbbing and severe sensations on your one side of face including jaw and eyes and forehead. Sometimes, it is accompanied by other symptoms like pressure in back of head, pulsating sensation on face, sensitive to noise, light, nausea and vomiting. Migraine management is of utmost important from the time you start experiencing it. Symptoms: Migraine attacks are long lasting depending on the patient. It can vary from hours to days. Sometimes, it is severe enough to interfere in your daily life and work life. Sign and symptoms: Pressure/tension in different area of head, usually in back of the head Difficulty in Concentration Nausea and sometimes accompanied by fever Vomiting Sensitive to noise Sensitive to lights Flashes on face Visual disturbance…

PELVIC PAIN AND PELVIC FLOOR DYSFUNCTION What is pelvic pain and pelvic floor dysfunction? There are a number of conditions which cause pain and pelvic floor dysfunction. We have discussed a few of those conditions here today. Fortunately most of the conditions are treated with physiotherapy interventions. Pelvic pain and dysfunction Common conditions related with internal pelvic structures: Provoked vestibulodynia: In this your pelvic area is very sensitive to touch or pressure. You will feel pain with light touch, pressure, inserting tampons, wearing tight pants or intercourse. urinary urgency Vaginismus: You feel difficulty and/or pain with vaginal penetration. This will lead to avoidance of sexual activity or internal pelvic examination. Bladder pain syndrome: You feel pain and pressure with urge to urinate at any time. You will get an increased urge to urinate. Symptoms usually starts with bladder infection. Dysmenorrhea: You will feel painful cramps with…