Back Pain

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.

Hold gentle stretches for 20 to 30 seconds, two to three times each, and aim for a comfortable pull rather than pain. Stretching may reduce tightness and help you move more freely, but it works best alongside strengthening.

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.

Back pain is showing up younger and younger. Schoolbags, screen time and reduced play are all contributors. The good news is that most childhood back pain is preventable with a few simple habits.

How you sleep affects how you feel in the morning. Small changes to position and pillow support can transform your day and make treatment stick.

The best position is your next one. Standing desks help many patients, but they are not the whole answer. Here is what we actually recommend for desk workers with back and neck pain.

Back pain during pregnancy is common but not something you have to just endure. Safe, effective physiotherapy can dramatically reduce pain and help you enjoy your pregnancy.

Sciatica is not really a diagnosis, it is a symptom: pain, tingling or weakness that travels down the leg because the sciatic nerve is irritated somewhere along its path. Understanding the real cause is what turns weeks of misery into a clear recovery plan.

Long hours behind a laptop are one of the biggest drivers of lower back pain we treat at our Centurion physiotherapy clinic. The good news is that a few targeted changes at your desk, combined with a proper rehabilitation programme, can make a huge difference in days rather than months.