3 Easy Steps to Improve Your Back Pain

10 years ago

We all know how exhausting low back pain can be, so I thought it might be helpful if I shared with you my top 3 steps to help improve your back pain.

FYI -They’re super easy but the secret is, they only work if you actually do them 🙂

(the first one’s my favorite)

Heat – use 20minutes of heat before bed EVERY night. Heat helps to draw blood to the area, allowing oxygen to filter through the muscles and aid healing

15-20 minutes of walking 5 days a week. It doesn’t have to be a long walk to help get your joints lubricated and mobile, 15-20minutes of a purposeful walk will do! That’s easy, get off the bus 2 stops early or walk around the block at lunch. It won’t just be great for your back, but also good for your head!

No more than 30minutes of sitting! I know 30minutes just flies by, so put a timer on your computer to make sure that you stand up and lean backwards 10 times before sitting back down. This helps to keep blood flowing to all the right places!

Give your back the best chance to get better by following these 3 steps!

Please note: STOP any of these steps if you experience PAIN and consult your GP or physio!

If you are in the Grange, Henley Beach or West Lakes area, and would like help with your back pain, cilck BOOK ONLINE to make an appointment with Phyx Physio + Pilates today!

Phyx. Physio + Pilates Google Reviews

Phyx. Physiotherapy + Pilates

4.8

Based on 40 reviews

review us on

peter choi

2 years ago

I had a great experience with Veronica this week. She provided fantastic assessment and treatment which relieved my longstanding L arm pain immediately after the first visit. Thank you so much for your great support.

Kaytee G

2 years ago

Great 1st time experience! Very thorough. Listened to my concerns and have established a treatment plan! Staff are all very lovely! Would recommend!

Alan Benfell

3 years ago

If only giving 10 stars were an option here. I first attended Phyx almost 4 years ago for a niggling pain that after a few visits came good. Then after an injury about a year ago with pinched nerves causing radiating pain in the shoulder area, I returned to visit Phyx again. I started with hands-on physio treatment and then added some one one-on-one Pilates sessions with the physio and now on to group Pilates classes. The hands-on treatment is great as the physios really listen, focus on what you're saying, and are obviously highly skilled to rectify tricky problems. My GP and specialist told me surgery was the only answer, but so far with the treatment from Phyx we're proving that wrong. From day one the team has been amazing, and very professional. Everyone is so polite, friendly and welcoming. Especially making a bloke feel comfortable in fitting into Pilates classes that are generally considered to be a "Ladies' thing". Let me just say, get in there guys it really is a full workout. Thank you all very much.

Frances Wren

3 years ago

Helpful, informative and polite staff. Clean and tidy rooms and waiting area

Robby H

4 years ago

Absolutely amazing service and friendly staff. They helped me with my issues! I would highly recommend the service which the have to offer. Thank you so much

Trudy Green

4 years ago

So far I have only had the Physio consultation and have booked into my first Pilates class which will be soon (this is why I have only put 4 stars). The Receptionist was friendly and the Physiotherapist was very thorough and also friendly and I felt comfortable asking any questions. She took me into the studio and showed me a few exercises. I am looking forward to starting my classes soon.

Maddison Mellow

5 years ago

The team at Phyx are amazing!! From the moment you are greeted at the front desk you are treated with genuine care and kindness. I've been going to Phyx for treatment on a back/neck issue and I am so impressed with the results. The physio team are very knowledgeable, professional and are only interested in achieving the best outcomes for their clients. I also love their pilates classes - they are physio-led and suit anyone, from beginners to elite level. Highly recommend Phyx! 🙂

Looking to make an appointment or book a pilates class?

Booking online is the quickest, most convenient way to lock in the time, practitioner & class type you want.

New Patient Booking

Phyx. Physio + Pilates Google Reviews

phyx. physio + pilates

Contact Us

Our Hours