Preventing Lower Back Pain: How to Protect and Strengthen Your Spine
Post by : stop_physio | Post on : October 29, 2025 at 6:48 pm
Preventing Lower Back Pain: How to Protect and Strengthen Your Spine Lower back pain affects people of all ages and lifestyles — from office workers and parents to athletes and tradespeople. At One Stop Physiotherapy, we see how everyday habits and
Preventing Lower Back Pain: How to Protect and Strengthen Your Spine Lower back pain affects people of all ages and lifestyles — from office workers and parents to athletes and tradespeople. At One Stop Physiotherapy, we see how everyday habits and posture can impact spinal health. The good news? With the right strategies, you can significantly reduce your risk of developing back pain. 1. Maintain Good Posture Posture plays a crucial role in spinal alignment. Keep your shoulders relaxed, your feet flat on the ground, and your screen at eye level when working at a desk. Proper ergonomic setup reduces stress on the spine and helps prevent stiffness and pain. 2. Keep Moving Throughout the Day Sitting for long periods is one of the biggest causes of lower back tension. Try standing up, stretching, or walking every 30–60 minutes. These simple movements improve circulation, relieve muscle tightness, and promote a healthy spine. 3. Strengthen Your Core Muscles Your core suppor
Read moreIs bending your back when lifting bad?
Post by : stop_physio | Post on : December 13, 2021 at 4:31 am
IS IT BAD TO BEND YOUR BACK? Have you heard: “Don’t bend your back”, “Stand up straight”, “Stop slouching over”, “I have a bulging disc, I don’t want to bend” Well today’s current evid
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Read moreWhen should I get an X-ray/scan for my injury?
Post by : stop_physio | Post on : December 13, 2021 at 4:28 am
When should i get a scan for my injury? When Should You Get a Scan for Your Injury? It is common for people to feel that in order to know what is causing their pain, they need to have a scan. However, there are many benefits to not getting a scan str
When should i get a scan for my injury? When Should You Get a Scan for Your Injury?It is common for people to feel that in order to know what is causing their pain, they need to have a scan. However, there are many benefits to not getting a scan straight away.Benefits of not getting a scan straight away:Faster recovery: Scientific evidence shows that patients presenting with musculoskeletal injuries have faster recoveries if they do not have a scan.Reduced potential exposure to radiation: Scans use radiation, which can be harmful in high doses. By avoiding scans, you can reduce your exposure to radiation.Holistic treatment: Therapists can treat the patient holistically, rather than focusing on treating the scan results. This can lead to better overall outcomes.False positives: Scans can pick up false positives, which can lead to unnecessary treatment.When should you get a scan?If you have a serious pathology: If your doctor or therapist suspects that you have
Read moreWHEN SHOULD I USE HEAT VS ICE?
Post by : stop_physio | Post on : December 13, 2021 at 4:22 am
Ice or Heat for an Injury: When to Use What? Using ice or heat on an injury can help reduce swelling and pain. However, it’s important to use the right treatment at the right time. Ice Use ice for acute injuries, or injuries that are less than
Ice or Heat for an Injury: When to Use What? Using ice or heat on an injury can help reduce swelling and pain. However, it's important to use the right treatment at the right time. Ice Use ice for acute injuries, or injuries that are less than 48 hours old. Ice can help reduce swelling, inflammation, and pain by constricting blood vessels and numbing the area. To use ice, wrap it in a towel or cloth and apply it to the injured area for 15-20 minutes at a time. Be sure not to apply ice directly to the skin, as this can cause frostbite. Heat Use heat for chronic injuries or muscle soreness, or injuries that are more than 48 hours old. Heat can help increase blood flow, relax muscles, and reduce pain. To use heat, use a heating pad, hot water bottle, or heat wrap and apply it to the injured area for 15-20 minutes at a time. Be sure not to apply heat directly to the skin, as this can cause burns. When Not to Use Ice or Heat Ice and heat should not be used on all
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