WHEN SHOULD I USE HEAT VS ICE?
Post by : stop_physio | Post on : April 19, 2026 at 4:22 am
Ice or Heat for an Injury: When to Use What? At One Stop Physio in Chipping Norton (near Liverpool NSW 2170), we’re often asked: should I use heat or ice? The answer depends on your injury, your goals and the timing. When ice helps Ice can reduce s
Ice or Heat for an Injury: When to Use What? At One Stop Physio in Chipping Norton (near Liverpool NSW 2170), we’re often asked: should I use heat or ice? The answer depends on your injury, your goals and the timing.When ice helpsIce can reduce swelling and make pain feel more manageable in the early phase of an injury (often the first 24–48 hours). It’s commonly used after a sprain, strain or contact injury, and after heavy training when a joint feels inflamed.Wrap the ice pack in a towelApply for 10–15 minutes, then removeRepeat every 2–3 hours if neededDo not apply ice directly to skinWhen heat helpsHeat is generally better for muscle tightness and stiffness and longer-lasting aches (for example: lower back pain or neck tension). Heat can increase blood flow and help you move more comfortably before exercise or rehab.Use a warm pack or heat packApply for 10–15 minutesUse before stretching or your physio exercisesAvoid heat if the area is hot, swoll
Read moreWhen should I get an X-ray/scan for my injury?
Post by : stop_physio | Post on : March 17, 2026 at 4:28 am
When should i get a scan for my injury? Many people in Chipping Norton and Liverpool ask: do I need an X-ray or scan for my injury? Often the best first step is a physiotherapy assessment, not immediate imaging. When scans are usually not needed Most
When should i get a scan for my injury? Many people in Chipping Norton and Liverpool ask: do I need an X-ray or scan for my injury? Often the best first step is a physiotherapy assessment, not immediate imaging.When scans are usually not neededMost sprains, strains and tendinopathyBack or neck pain without red flagsSymptoms that are already improvingScans can show normal age-related changes (arthritis, disc bulges) that may not be the cause of your pain, and can lead to worry or unnecessary treatment.When imaging can be helpfulSuspected fracture, dislocation or major traumaSevere nerve symptoms (pins/needles, numbness, weakness)Red flags: fever, unexplained weight loss, night pain, or bowel/bladder changesNo improvement after several weeks of good rehabCommon types of scansX-ray: best for bones and jointsUltrasound: tendons, ligaments, muscle tearsMRI: soft tissue, discs, cartilage, nerve pathwaysCT: detailed bone imagingIf you’re unsure, book a consultation wit
Read moreIs bending your back when lifting bad?
Post by : stop_physio | Post on : February 5, 2026 at 4:31 am
IS IT BAD TO BEND YOUR BACK? At One Stop Physio in Chipping Norton (near Liverpool NSW 2170), we hear it constantly: “Is it bad to bend your back?” The evidence suggests that bending is a normal movement. The spine is designed to flex and extend,
IS IT BAD TO BEND YOUR BACK? At One Stop Physio in Chipping Norton (near Liverpool NSW 2170), we hear it constantly: “Is it bad to bend your back?” The evidence suggests that bending is a normal movement. The spine is designed to flex and extend, and many people lift and bend daily without pain.Bending isn’t the enemy—overload isBack pain often develops when the back muscles, discs, ligaments and joints are asked to do more than they’re conditioned for (for example: sudden heavy lifting, lots of bending when you’re fatigued, or a big increase in training). The goal is not to avoid bending forever, but to build capacity and confidence.Best-practice lifting technique (evidence-informed)Use your legs and hips to share the load (hip hinge or squat pattern)Keep the load close to your body and avoid twisting under heavy loadStart lighter and increase graduallyStrengthen key areas: glutes, hamstrings, calves, and trunk musclesVary your posture—long-term sit
Read morePreventing 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 more