5 Tips for Remaining Pain Free

We all experience aches and pains at some point in our lives, but none of us want to be living with daily pain. In Australia, back pain is the leading cause of work loss, with people taking an average of 10 days off every year. Back pain is one of the more common complaints treated by physiotherapists, but there are many other types of pain. The good news is that with a few simple lifestyle changes and the right advice, much of this pain is avoidable. In this blog post Therapy Services Physio will be sharing some handy tips for remaining pain free. 


Ease Into New Exercise Routines

Rushing into an exercise program is never a good idea, as it takes time to adjust to a change in speed and intensity. As we age our muscles start to tighten, so it’s important to give yourself plenty of rest between sessions to allow for recovery. You should ease slowly into your new exercise program, increasing time, speed and intensity by around 10% every week. Regular exercise will help to loosen up your muscles and increase joint mobility, enabling you to live a healthy, pain free life. 


Wear Properly Fitted Shoes

Your shoes should be snug and secure, with good arch support. Poor choice of footwear that is too snug, too loose or lacks support will increase the stress placed on your feet, ankles, lower leg, hip and spine. Over time this can lead to chronic pain and conditions which will require ongoing management. 


Watch Your Posture

Many of us fall into poor postural habits at times. If you take a look around the office, it’s likely you will see many of your colleagues hunched over in their chairs. Poor posture causes your muscles to overwork themselves and can lead to ongoing pain, especially around the back and neck. Always try to maintain a healthy, upright position and ensure that your office is setup for optimal ergonomics. This includes keeping your computer monitor at eye level, sitting in a chair with good back/lumbar support, being mindful of your postural position and taking a short break every hour. 


Even Weight Distribution

Carrying a heavy purse or shopping bags on one side of your body can strain your neck muscles, as the uneven load will cause your shoulders to become uneven. You may wish to consider using a backpack which allows for more even weight distribution, or carrying shopping bags on either side to even the load. This will give you the best chance of avoiding neck and shoulder pain.


Experiencing Pain? Visit Therapy Services Physio Today

If you’re experiencing ongoing pain, it is important to seek a professional assessment so that a treatment plan can be put in place. The team at Therapy Services Physio have a wealth of experience in diagnosing and treating pain, and we aim to help every patient overcome their pain and perform at their best. Call now on (02) 8382 6935 or email tsphysio@tpg.com.au to book an appointment at our St Vincent’s Clinic. We look forward to seeing you soon.