In today’s digital world, it’s become all too common to experience back pain. Many people are told to get a CT or MRI scan, and when the results come back showing disc bulges, degeneration, or a slipped disc, it can sound alarming. But here’s the truth:

Spinal abnormalities are common, even in people without pain.

The Stats You Need to Know

A landmark 2015 study by Dr. Brinjikji looked at thousands of people with no history of back pain. Shockingly, they found that disc degeneration was present in 50% of healthy individuals in their 30s, and the percentage increased with age.

What does this mean for you? 

It means that what shows up on a scan isn’t necessarily the cause of your pain. 

In fact, scans can often lead people to believe they are “broken,” when the root cause is something that can actually be treated with the right approach.

Figure A: Prevalence of spinal abnormalities in pain-free people (Brinjikji, 2015)

The Real Cause: Whole-Body Muscle Imbalance

At Pain Free Physiotherapy, we’ve found that up to 90% of our patients with lower back pain are actually suffering from a whole-body muscle imbalance — not just a localised problem in the spine.

This imbalance occurs when the upper body (particularly the thoracic spine) and the lower body (especially around the hips and legs) become stiff and tight. The lower back, stuck between the two, is forced to compensate.

Visualising the Problem: The Spring Diagram

To help illustrate this, imagine the human body like a set of springs:

Figure 1. In a healthy body, the central spring (representing your core and lower back) is taut and stable, while the springs above and below (upper and lower body) have more mobility and looseness.

Figure 2. In most back pain cases, the springs representing the upper and lower body are tight, while the core is loose, pulling extra load onto the middle coil (the lower back).

 

This extra load causes the lower back to overwork, wear down, and become painful over time. The issue isn’t the scan finding — it’s the underlying imbalance.

What Can You Do?

The first step to healing isn’t rest or surgery. It’s restoring balance. That starts with:

1. Activating your deep core stabilisers – specifically the transverse abdominis (TrA) muscle

2. Improving flexibility in the upper back and hips

3. Correcting posture and movement habits

Our team specialises in identifying these patterns and designing personalised programs that target the root cause — not just the symptoms.

What Can We Do?

At Pain Free Physiotherapy, our approach focuses on correcting the root cause — not just treating symptoms. Here’s how we can help:

• We perform a thorough assessment to identify muscle imbalances throughout your body

• We teach you how to activate and strengthen your core muscles to better support your spine

• We guide you through tailored movement and flexibility strategies to rebalance your body

Whether you’re experiencing occasional discomfort or chronic lower back pain, we can help you take back control — without relying on medication, injections, or unnecessary scans.

Call us today on 0421 333 609 or visit painfreephysio.com to find out more or book an appointment.

You don’t have to live with chronic pain. Start by understanding your body — not just your scan.

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What is Scoliosis?

Scoliosis is a condition where the spine develops an abnormal sideways curve, often resembling an “S” or “C” shape when viewed from the back. 

While mild cases may not cause noticeable symptoms, more pronounced curves can lead to posture changes, discomfort, and, in some cases, functional impairments.

What Causes Scoliosis?

Scoliosis can occur at any age, but it most commonly develops during adolescence as the body grows rapidly. The exact cause of most scoliosis cases (called idiopathic scoliosis) is unknown. However, other types of scoliosis may result from:

• Congenital factors: Abnormal spinal development before birth.
• Neuromuscular conditions: Such as cerebral palsy or muscular dystrophy.
• Degenerative changes: In adults, wear and tear on the spine (e.g., arthritis) can cause a curve to develop.
• Injury or trauma.

Signs and Symptoms of Scoliosis

• Uneven shoulders or hips.
• A prominent shoulder blade or rib hump.
• Unequal waistline or trunk shift.
• Leaning to one side.
• Back pain (common in adults but less so in adolescents).

TRY this at home – Forward Bending test:

1. Stand both feet together, legs straight.
2. Hold the palms of the hands together with arms straight.
3. Bend forward towards the feet until the back is flat or horizontal.
4. Look at your child’s back from behind for any asymmetry such as one side higher than the other.

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For Spine Osteoarthritis

Exercise Therapy:

Core Strengthening:
Strengthening the abdominal and lower back muscles provides better spinal support. Exercises like planks and bridges are beneficial.

Flexibility and Stretching:
Regular stretching helps improve flexibility and reduce back stiffness.

Low-Impact Aerobic Exercises:
Activities like walking and swimming enhance overall fitness without stressing the spine.

Manual Therapy:

Spinal Mobilizations:
Gentle techniques can help improve spinal movement and relieve pain.

Soft Tissue Work: 
Massage can reduce muscle tension and discomfort. 

Education and Self-Management: 

Postural Training: 
Proper sitting, standing, and movement techniques help reduce spinal stress. Ergonomic adjustments at work or home can also be beneficial.

Body Mechanics: 
Learning how to lift and bend correctly can prevent worsening of symptoms.

Pain Management Techniques: 

Heat and Cold Therapy: 
Using heat packs or cold compresses can help manage pain and inflammation.

Relaxation Techniques: 
Practices such as deep breathing can help with pain management and overall stress reduction.

For Knee Osteoarthritis

Exercise Therapy:

Strengthening Exercises: 
Focus on strengthening muscles around the knee, such as the quadriceps and hamstrings, which support the joint. Exercises like squats and leg lifts are helpful.

Range of Motion Exercises: 
Stretching and gentle exercises can improve knee flexibility and reduce stiffness.

Low-Impact Activities: 
Activities such as swimming or cycling are excellent for cardiovascular health without putting too much strain on the knee.

Manual Therapy:

Joint Mobilizations: 
Gentle movements can help improve knee joint flexibility and reduce pain.

Massage Techniques: 
These can alleviate muscle tightness and enhance comfort.

Education and Self-Management: 

Joint Protection: Learn strategies to reduce knee stress, such as proper footwear and using supportive devices if needed.

Activity Modification: Adjusting daily activities to avoid excessive strain on the knee can help manage symptoms.

Pain Management Techniques: 

Gait Training: Improving walking patterns can help reduce knee strain.

Body Mechanics: Proper techniques for lifting and bending can prevent additional knee stress.

The post Understanding Osteoarthritis first appeared on Pain Free Physio & Health.

Tradies’ Health Challenges

Recent surveys of tradies across the country have highlighted some concerning trends:

• Over 90% of tradies experienced work-related injuries or pain in the past year, with these injuries often caused or worsened by work activities.
• 76% reported that pain significantly impacts their quality of life.
• 42% described their pain as severe, with some suffering for months or even years.
• 87% use medication or self-medicate to manage pain, with 30% turning to drugs or alcohol.
• 24% worry they may need to retire early due to the physical stress of their job.
• Nearly two-thirds of those who have seen a physiotherapist reported significant pain reduction or elimination.

Why Tradies Need Physiotherapy

Physiotherapy can be a game-changer for tradies, especially for persistent issues like back, knee, and shoulder pain. Here’s how physiotherapy can make a difference:

• Prevent Injuries: Physiotherapists teach proper techniques to work safely and avoid common injuries.
• Early Intervention: Addressing pain early helps prevent chronic issues and long-term complications.
• Enhance Quality of Life: Effective pain management enables you to stay productive and enjoy your daily activities.
• Adapt with Age: Physiotherapy helps adjust work habits as your body ages, reducing injury risk and extending your career.

What Are Musculoskeletal Disorders (MSDs)?

MSDs involve injuries or diseases of the musculoskeletal system, which includes muscles, bones, joints, and connective tissues. Common MSDs include:

• Sprains and Strains: Injuries to muscles, ligaments, and tendons.
• Back Injuries: Problems like herniated discs or muscle strains.
• Joint and Bone Injuries: Damage or degeneration of joints and bones.
• Nerve Injuries: Conditions such as carpal tunnel syndrome.
• Soft Tissue Injuries: Such as hernias.
• Chronic and Acute Pain: Pain lasting longer or shorter than three months, respectively.

How Do MSDs Happen?

MSDs can develop gradually through repetitive movements or static positions, or suddenly due to strenuous activity or unexpected movements.

Managing Hazardous Manual Tasks

Hazardous manual tasks can increase MSD risk and include:

• Repetitive Movement: Frequent, repetitive actions.
• Repetitive or Sustained Force: Applying force repeatedly or for extended periods.
• High or Sudden Force: Engaging in activities requiring significant force.
• Sustained or Awkward Postures: Maintaining uncomfortable body positions.
• Exposure to Vibration: Using tools that produce vibrations.

Preventing MSDs: Key Strategies

1. Identify Hazardous Tasks: Recognize tasks that may put you at risk.
2. Eliminate or Minimize Risks: Redesign tasks to avoid hazards or implement control measures if elimination isn’t possible.

Control Measures for Hazardous Manual Tasks

If risks can’t be eliminated, consider these measures:

• Redesign Work Areas: Arrange workspaces to minimize awkward postures and manual handling.
• Adjust Workspace Heights: Ensure work surfaces are at an appropriate height.
• Use Mechanical Aids: Employ tools to assist with lifting and carrying.
• Rotate Tasks: Share manual handling tasks among workers to reduce strain.
• Training: Educate workers on proper manual handling techniques.

Get In Touch

If you have any questions about MSDs or need advice on managing risks or getting rehabilitation under work cover, private health insurance, or Enhanced Primary Care (Medicare), contact us! We’re here to help you stay healthy and productive.

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Diabetic foot problems are common and can lead to severe complications if not properly managed. High blood sugar levels can damage nerves and reduce blood flow to the feet, increasing the risk of infections and slow healing of wounds. Taking proactive steps in foot care can prevent serious issues, including amputation.

14 – 20 July 2024 is the Australian National Diabetic Awareness Week

• Changes in Skin Color or Temperature: Any changes should be checked by a healthcare professional.
• Infections: Signs of infection include pus, increased warmth, or a bad odor.
• Corns or Calluses: These can develop into ulcers if not managed.
• Ingrown Toenails: Painful ingrown toenails can become infected.

• Inspect Your Feet Daily: Look for cuts, blisters, redness, or swelling.
• Wash and Dry Your Feet Thoroughly: Use lukewarm water and dry carefully, especially between the toes.
• Moisturize: Apply a moisturizer to prevent dry skin, but avoid the area between the toes.
• Trim Your Toenails Carefully: Cut them straight across and file the edges.
• Wear Proper Footwear: Choose shoes that fit well and protect your feet.

Maintaining your foot health is a continuous process. Regular check-ups with your podiatrist are crucial for early detection and management of any foot-related issues. We encourage all our diabetic patients to schedule regular appointments to ensure your feet remain healthy and strong.

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• Improved mobility and flexibility
• Increased tissue healing and recovery
• Reduced pain
• Reduced inflammation

Common Misconceptions about Dry needling:

“Dry needling is the same as acupuncture”.

Although both treatment styles use the same needle, the technique and placement is different. Acupuncture is based on the body’s meridian channels and restoring energy balance, whereas dry needling is targeted at specific trigger points. Therefore, your acupuncture experience (whether helpful or not) will not necessarily be the same as your experience with dry needling.

“ Dry needling has many side effects”.

Side effects are typically mild and brief. Like with most hands-on treatment, you may experience muscle soreness for 1-2 days as a sign that your body is adjusting to the treatment.

“Dry needling is only for muscle pain”.

While dry needling is widely recognised for its effectiveness for treating muscle pain and tightness, it is also beneficial for other conditions such as chronic pain, fibromyalgia, and joint problems like knee pain.

Contact Us:

So hopefully you’re better informed as to the benefits of dry needling for your condition. If you’re interested in this treatment  or have any further questions, call us at 1800 115 995 or email me at michael@painfreephysio.com

The post Surprising Truths about Dry Needling You Can’t Afford to Miss first appeared on Pain Free Physio & Health.