Back pain is one of the most common issues we see at Holistic Physio & Fitness, especially here in the Northern Beaches. Whether you’re a tradie, weekend warrior, surfer, office-worker or just someone trying to keep up with the kids or grandchildren, a sore lower back can stop you in your tracks.
In this article we’ll run through why back pain happens, what you can do right now to reduce it, and how to keep your spine healthy for the long-term.
Why back pain occurs (and why it matters)
There are many reasons you might develop back pain, including:
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Muscle or ligament strain from over-doing it, heavy lifting, or a sudden awkward movement.
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Bulging or ruptured discs, or spinal degeneration (which become more likely as we age).
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Poor posture, prolonged sitting, driving or screen use (all common in Northern Beaches lifestyles!).
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Weak core, glute or hip muscles that leave the spine under more load than it should carry.
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Stress, lack of sleep and lifestyle factors — the body reacts.
When your back hurts, it’s not just discomfort. It can limit your movement, reduce your activity, impact your mood and even upset your sleep. Long-term, it may mean more treatments, time off work or missing out on the lifestyle you love.
The Holistic Physio approach to your spine health
At Holistic Physio & Fitness we believe back pain isn’t just about the spine—it’s about the whole person. We combine:
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A thorough assessment of movement, strength, posture and lifestyle.
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Hands-on manual therapy (to settle things down) and targeted exercise prescription (to rebuild and maintain).
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Education so you understand not just what to do, but why.
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A forward-looking plan to prevent recurrence and maintain function for years to come.
5 practical steps you can start today
Here are five actionable strategies you can begin immediately to improve and maintain your spine health:
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Move early and often
Don’t wait until pain forces you to move. Gentle activity helps circulation, muscle function and around-joint health. Even short walks or mobility work while at your desk makes a difference. -
Strengthen the core and hip muscles
Strong glutes, hips and a well-activated core unload the spine. Simple exercises like glute bridges, bird-dogs, side-planks and hip-hinge patterns are a great starting point. -
Improve posture and reduce sitting load
Whether you’re working on a laptop at home in the Northern Beaches or commuting, be mindful of your posture. Set regular reminders to stand, stretch, change position or walk. -
Manual therapy + tailored exercise prescription
If you’re already in pain, a session with a skilled physio can help calm the symptoms. After, a structured exercise plan will build resilience and reduce the risk of recurrence. -
Lifestyle and behaviour change
Addressing sleep, stress, activity levels and recovery are essential. A healthy spine is supported by a healthy body and mindset.
When to seek professional help
Consider booking in with us if:
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Your back pain has lasted more than a few weeks or keeps returning.
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You’re missing out on activities you love (surfing, walking the headland, lifting weights, playing with kids).
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You’re noticing any tingling, numbness in the legs, weakness or changes in bladder/bowel (these require prompt attention).
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You want a personalised, long-term plan—not just a quick “fix”.
Why Holistic Physio & Fitness on the Northern Beaches is your choice
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We specialise in the Northern Beaches community: We understand the lifestyle here (surf, beach, outdoor living, active families).
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We combine physiotherapy, exercise physiology and strength-based rehab to deliver more than just pain relief.
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We are committed to long-term prevention, not just short-term fixes.
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We aim to get you back to what matters to you—whether that’s rescues off the surf, mid-morning walks at Dee Why or lifting with your kids without back fear.
Summary
Back pain doesn’t have to define you. With the right combination of movement, strength work, posture awareness and professional support, you can improve your spine health and keep it that way.
If you’re ready to take the next step in your health journey, contact us at Holistic Physio & Fitness and let’s build a plan together—pain-free, strong and ready for the Northern Beaches lifestyle.
Ready to get started? Book an assessment with us today and begin your back-health journey: 99996666. Let’s help you move better, feel stronger and live without back-pain holding you back.
When diagnosed with cancer, the journey ahead can feel daunting. With the physical and emotional challenges that come with treatment, many people often wonder how they can maintain their strength and quality of life. One powerful tool that’s gaining recognition in cancer care is exercise. From maintaining muscle mass during chemotherapy to improving overall well-being, exercise has shown to provide significant benefits for cancer patients. Exercise physiology plays a key role in understanding these benefits and developing safe, effective exercise programs tailored to each individual’s needs.
Why is Exercise Important for Cancer Patients?
Cancer treatment, such as chemotherapy, radiotherapy, and surgery, can be physically taxing. Patients often experience fatigue, muscle wasting, weight loss, and a decrease in strength and endurance. These effects can have a significant impact on daily activities and overall quality of life. However, research shows that exercise can help mitigate these side effects, improving both physical and emotional health.
Exercise can be defined as any planned, structured, and repetitive physical activity that improves or maintains physical fitness. For cancer patients, regular exercise helps reduce the impact of cancer-related fatigue, boosts energy levels, strengthens the immune system, and supports the maintenance of muscle mass and bone density. Exercise physiology focuses on understanding the body’s response to physical activity, and this knowledge is crucial when designing exercise programs for cancer patients.
Maintaining Muscle Mass During Chemotherapy
One of the most concerning effects of chemotherapy is muscle wasting, also known as cancer cachexia. This condition leads to a significant loss of muscle mass and strength, which can worsen fatigue and limit mobility. Chemotherapy targets rapidly dividing cells, which include not only cancer cells but also healthy cells, such as those in muscles. As a result, patients often experience a loss of lean body mass, making it harder to perform everyday tasks.
Exercise, particularly resistance training, has been shown to be effective in countering muscle loss and promoting muscle retention during chemotherapy. Studies have found that engaging in strength-based exercises, such as lifting weights or using resistance bands, can stimulate muscle growth and prevent further deterioration. The key is to start at a manageable level and gradually increase intensity, ensuring that the body is not overstressed.
Exercise physiology plays an essential role in guiding cancer patients through this process. By designing a program that targets the muscles most affected by treatment, exercise physiologists ensure that patients are engaging in the right exercises in the right way to maintain muscle mass safely. Whether through resistance training, functional movement exercises, or even bodyweight exercises, staying active can help patients preserve their strength during treatment.
The Psychological Benefits of Exercise for Cancer Patients
Aside from the physical benefits, exercise also has a profound impact on mental health. A cancer diagnosis and the stress of treatment can lead to feelings of anxiety, depression, and isolation. Exercise has been shown to improve mood, reduce stress, and help manage symptoms of depression, which are common among cancer patients.
Endorphins, the body’s natural mood-boosting chemicals, are released during exercise, promoting a sense of well-being. Furthermore, the routine and sense of accomplishment associated with exercise can foster a sense of control, which is often lost during the cancer journey. These psychological benefits, in turn, can improve adherence to treatment and enhance overall quality of life.
Reducing the Risk of Cancer Recurrence
Research also suggests that regular exercise can help reduce the risk of cancer recurrence. Studies have shown that patients who engage in moderate physical activity after cancer treatment may experience a lower risk of their cancer returning, particularly in breast, colon, and prostate cancer survivors. Exercise can improve immune function, regulate hormones, and reduce inflammation—all factors that play a role in cancer progression.
While more research is needed to fully understand the mechanisms behind this relationship, the evidence so far is promising. For cancer survivors, staying active can be an important step in long-term health management.
Building a Safe and Effective Exercise Program
When it comes to exercise for cancer patients, safety is key. Every individual’s situation is unique, so it’s important to tailor exercise plans to the person’s specific needs, treatment stage, and fitness level. Exercise physiology plays a crucial role in this process, using scientific knowledge of how the body responds to exercise to create a personalised plan that ensures maximum benefit with minimal risk.
The following are some general guidelines for creating an exercise program for cancer patients:
- Start Slow: Begin with low-intensity exercises such as walking, light stretching, or gentle yoga. As strength improves, you can gradually increase the intensity and duration.
- Incorporate Strength Training: Resistance exercises help build muscle mass and counteract muscle loss due to chemotherapy. However, start with lighter weights or resistance bands, and progressively increase as the body adapts.
- Focus on Flexibility and Balance: Cancer treatments can impact flexibility and balance, so incorporating exercises like stretching and balance training can improve coordination and reduce the risk of falls.
- Stay Hydrated and Rested: It’s crucial to listen to your body. Stay hydrated, rest when needed, and ensure that your exercise program is balanced with recovery periods.
- Consult an Exercise Physiologist: Before beginning any exercise regimen, especially during or after cancer treatment, it’s important to consult with a qualified exercise physiologist. They can design a program tailored to your specific needs and ensure that you are exercising safely.
Conclusion
Exercise plays an essential role in managing the side effects of cancer treatment, improving overall physical and mental health, and supporting the maintenance of muscle mass during chemotherapy. Through the guidance of exercise physiology, cancer patients can enjoy a tailored program that helps them stay active and improve their quality of life. Whether you’re currently undergoing treatment or are a cancer survivor, integrating exercise into your routine can provide numerous benefits, supporting your journey towards better health and wellness.
If you or a loved one is going through cancer treatment, don’t hesitate to consult an exercise physiologist to create a plan that works for you. Your body will thank you for it. Read more HERE