Physiotherapy exercises and recovery guides
Practical, physiotherapist written guides on back pain, neck pain, sciatica, knees, shoulders and sports injuries, with step by step exercise programmes you can start at home in Centurion and Midrand.
Browse by area of pain
- Back Pain9 articles
Lower back pain causes, exercises and when to get assessed.
View articles - Neck Pain3 articles
Stiff necks, desk related pain and gentle mobility work.
View articles - Shoulder Pain1 articles
Impingement, rotator cuff pain and shoulder rehab.
View articles - Knee Pain1 articles
Runner's knee, joint pain and strengthening routines.
View articles - Sciatica2 articles
Nerve related leg pain, safe stretches and red flags.
View articles - Sports8 articles
Sports injuries, return to play and performance.
View articles - Running Injuries2 articles
Training load, common running injuries and prevention.
View articles - Posture1 articles
Posture habits, desk setup and forward head position.
View articles - Rehab4 articles
Post operative and neurological rehabilitation.
View articles - Physiotherapy Exercises4 articles
Guided exercise programmes you can start at home.
View articles - Injury Prevention2 articles
Reduce your risk before pain becomes a problem.
View articles - Workplace Ergonomics2 articles
Desk, chair and screen setup for pain free work.
View articles - Home Physio3 articles
Physiotherapy in your own home across Centurion and Midrand.
View articles - General8 articles
Practical guidance on physiotherapy, medical aid and appointments.
View articles
Start with our main guides
- Back PainGuideBack Pain: Causes, Treatment and Physiotherapy Exercises
Most back pain is mechanical, meaning it comes from the joints, discs and muscles of the spine rather than a serious disease. Gentle movement, gradual strengthening and a return to normal activity usually help more than rest. If pain lasts longer than two weeks, keeps returning or travels down the leg, a physiotherapy assessment can identify the cause and guide the right exercises.
12 Aug 2026Read article - Physiotherapy ExercisesExercises for Lower Back Pain
Start with gentle mobility such as cat cow and knee rolls, then add strength work such as glute bridges and bird dogs. Two short sessions a day, kept comfortable, is usually better than one hard session. If pain increases and stays worse, stop and get assessed.
12 Aug 2026Read article - Neck PainGuideNeck Pain: Causes, Treatment and Physiotherapy Exercises
Most neck pain is mechanical and settles within a few weeks with gentle mobility, strengthening of the deep neck and shoulder blade muscles, and better daily positioning. Pain with arm symptoms, dizziness or after trauma should be assessed sooner.
12 Aug 2026Read article - SciaticaGuideSciatica: What It Is, Treatment and Physiotherapy Exercises
Sciatica describes pain travelling along the sciatic nerve, usually from irritation of a nerve root in the lower back. Most cases improve over weeks with gradual movement, nerve mobility work and strengthening. Progressive weakness, numbness in the saddle area or loss of bladder control require urgent medical attention.
12 Aug 2026Read article - Knee PainGuideKnee Pain: Causes, Treatment and Physiotherapy Exercises
Most knee pain in active adults comes from load related irritation of the kneecap, tendons or joint surfaces rather than structural damage. Progressive strengthening of the quadriceps, glutes and calves, combined with sensible training load, is the core of treatment.
12 Aug 2026Read article - Shoulder PainGuideShoulder Pain: Causes, Treatment and Physiotherapy Exercises
Most shoulder pain in adults involves the rotator cuff tendons and how the shoulder blade moves. Progressive loading of the rotator cuff, combined with shoulder blade strength work, is more effective than rest for the majority of cases.
12 Aug 2026Read article
Latest articles
- Back PainBack Pain After the Gym: Soreness or Injury?
Muscle soreness usually appears within a day, feels dull and spread out, and eases with gentle movement. Injury related pain is often sharper, more localised, may limit specific movements and does not improve over several days. Reduce load rather than stopping training completely, and get assessed if symptoms persist beyond a week.
12 Aug 2026Read article - PostureExercises for Forward Head Posture
Forward head posture is common and is not automatically painful. Rather than trying to hold a perfect position, build endurance in the deep neck muscles, improve upper back mobility and change position often.
12 Aug 2026Read article - Workplace ErgonomicsLower Back Pain From Sitting: Why It Happens and What Helps
Sitting itself is not damaging, but staying in one position for hours reduces blood flow and increases stiffness. Changing position every 30 to 45 minutes, adjusting chair and screen height, and adding short movement breaks usually helps more than buying an expensive chair.
12 Aug 2026Read article - GeneralDo You Need Emergency Physiotherapy?
Not every injury needs an emergency room. Sometimes a same day physiotherapist is exactly the right call, and sometimes it is not. Here is how to tell.
04 Aug 2026Read article - Injury PreventionHow to Prevent Running Injuries
Progress weekly distance gradually, keep most running easy, strength train twice a week, prioritise sleep, and act on niggles within the first week rather than running through them.
12 Aug 2026Read article - Running InjuriesRunner's Knee: Why It Happens and Exercises That May Help
Runner's knee usually reflects more load through the kneecap joint than it is currently prepared for. Reduce running volume temporarily rather than stopping, strengthen the quadriceps, glutes and calves, and rebuild mileage by roughly ten percent per week.
12 Aug 2026Read article
Need a personal assessment?
Online guidance is general information. For a diagnosis and a programme built for you, book in clinic in Eco Park, Centurion, or a home visit across Centurion and Midrand.
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