Posts

Ready or Not?

-
Image
Another year comes to an end, and a new one begins. Whether you feel prepared or not, time moves forward – and so does life. From a physiotherapist’s perspective, we understand that the body experiences the same thing. Change does not wait for permission. New routines, new demands, longer work hours, stress, pregnancy, recovery, aging, and everyday responsibilities all place different loads on the body. Ready or not, the body adapts. Most injuries and long-term pain do not appear suddenly. They often begin quietly – with poor posture, repeated strain, reduced movement, or ignored discomfort. Many people only seek help when pain becomes limiting. But physiotherapy is not only about treating pain; it is about preventing it through understanding, movement, and awareness. That is where The Physio Diary comes in. Before the back pain starts. Before the neck stiffness becomes constant. Before daily activities feel difficult or painful. Our goal is to equip you with knowledge – si...
Post a Comment
Read more

Degenerative Conditions - What They Really Mean

-
Image
Introduction  Many people live with persistent pain without truly understanding what is happening in their bodies. Words like “degeneration,” “wear and tear,” or “arthritis” are often used casually, yet they carry fear, confusion, and misinformation. From a medical perspective, this lack of understanding is one of the biggest reasons people suffer longer than they should. Why You Need to Know About Degenerative Conditions Degenerative conditions are not rare, and they are not limited to old age – although most people tend to notice them at older ages. They affect the spine, knees, hips, shoulders, and other joints, often developing gradually over time. Some of the most common include: Osteoarthritis  Degenerative disc disease Cervical or lumbar spondylosis Knee, hip, or shoulder “wear and tear” Age-related spinal changes.  Most times, many people have these changes without pain – which often make the symptoms ignored. And pain often starts when movement, postu...
Post a Comment
Read more

New Baby, New Body: How to Move

-
Image
Introduction After childbirth, attention often shifts fully to the baby. However, from a physiotherapist’s perspective, the mother’s body is still going through important adjustments.  During pregnancy, muscles stretch, joints become looser, posture changes, and movement patterns adapt. After delivery, these changes do not immediately reverse. Instead, the body needs time, support, and proper movement to recover well. Without good posture and body awareness, everyday baby-care activities can place extra strain on the back, neck, shoulders, and pelvis. How Daily Baby Care Affects the Body Activities such as breastfeeding, lifting, carrying, and soothing the baby are repeated many times a day. When done with poor posture, they can lead to pain and discomfort over time. You may have noticed or experienced that some of the complaints a woman might have includes: Neck and shoulder pain Lower back or pelvic pain General muscle fatigue Poor posture from prolonged sitting or be...
Post a Comment
Read more

From Bump to Baby: A 9-Month Journey

-
Image
Introduction Pregnancy isn’t just about a growing baby – it’s a full-body transformation. From hormonal shifts to changes in posture, balance, and movement, the body works hard to support both mother and child. As physiotherapists, we focus on how a woman moves, feels, and functions throughout these nine months. Here’s what the journey really looks like, trimester by trimester, and why proper care matters every step of the way. A 9-Month Journey (From a Physiotherapist’s Lens) Pregnancy is more than just a growing baby. It is a period where the body goes through many changes–physically, hormonally, and in how it moves and functions. From the first trimester to delivery, the body is constantly adjusting to support both the mother and the baby. As physiotherapists, we look beyond the baby bump. We pay attention to how a woman moves, her posture, muscle strength, joint stress, breathing, and how well she carries out daily activities throughout the nine months. Let’s break it d...
Post a Comment
Read more

Kegel Exercises Explained

-
Image
Introduction Kegel exercises are important…but not only them. A lot of people hear “urinary incontinence” and immediately think, “Let me just start doing Kegels.” While Kegels do help, relying on them alone can lead to little improvement; or unnecessary frustration–especially when they’re not done correctly. This is Part 2 of our urinary incontinence post. Here, we’ll talk about some myths, Kegel exercises and how to manage urinary incontinence without fear, shame, or feeling like you’re doing something wrong. If you haven’t read Part 1 , take a quick look at it first. Then let’s dive in.  Myths and Truths of Urinary Incontinence Myth 1: “If I stop drinking water, I won’t leak.” Truth: No. Cutting down on water can actually irritate your bladder, making urgency and frequent urination worse. Myth 2: “Just do Kegels” Truth: Kegels are not a magic fix because,  Some people have weak pelvic floor muscles Others have overactive or tight pelvic floor muscles Some simply...
Post a Comment
Read more

Urinary Incontinence - And What You Should Know About It

-
Image
Introduction For many women, a normal trip to the restroom involves feeling the urge to urinate, getting to the toilet in time, removing their underwear, and emptying their bladder without leakage. However, for some women, this is not the case. Wet or damp underwear becomes a daily occurrence. No matter how urgently they rush to the restroom, they often find that urine leaks before they get there. Out of embarrassment or the belief that it will eventually resolve on its own, many remain silent. But here is the important truth: urinary incontinence does not typically resolve on its own. The good news is that with the right intervention – particularly pelvic floor physiotherapy – significant improvement and even full recovery are possible. What Does Urinary Incontinence Mean? Urinary incontinence refers to the loss of bladder control, leading to the involuntary leakage of urine. This means a person passes urine without intending to, and may not be able to reach the toilet bef...
Post a Comment
Read more

4 Exercises To Keep Fit - At Home (No Gym Needed)

-
Image
Introduction  No, you don’t need a gym. You don’t need a partner. You just need yourself – and this post you’re about to read. At certain ages in life, the body begins to talk. The joints make noises, the back tightens, or the knees remind you they’re there. Many times, we ignore it – we get too busy attending to everything else, forgetting two key players in the reason we do everything we do: our muscles and joints. They’re the foundation of every movement – from standing, lifting, and walking, to simply living comfortably. With this post, let’s explore four simple exercises you can perform at home to stay fit, flexible, and strong — no gym, no equipment, just your body.  Pre-Exercise Before you launch into this set of exercises — or any exercise at all — check out this post: “ Exercise: Fit or Unfit .” It’ll guide you through proper warm-up techniques and how to listen to your body before starting. Now that we’ve checked it out, let's get going.  4 Exercises To Keep Fit...
Post a Comment
Read more