Do my feet affect my posture? here is some information on how your feet posture affects your body11/9/2025
By Rachael Bird, Myotherapist Yes, the posture of your feet can indeed affect your overall body posture. Proper foot posture is essential for maintaining good alignment and balance throughout the rest of your body. 
Here's some information on how your feet's posture can impact your body: Foundation of Support: Your feet are the foundation of your body. They provide the base of support for your entire musculoskeletal system. If your feet are not properly aligned, it can affect the alignment of your entire body. Arch Support: The arches of your feet (the longitudinal and transverse arches) help distribute your body weight evenly. When these arches are not properly supported, it can lead to imbalances in your posture. Ankle Stability: The alignment of your feet also affects the stability of your ankles. If your ankles are not properly aligned, it can lead to problems further up the kinetic chain, including the knees and hips. Knee Alignment: Misalignment in the feet can affect the alignment of your knees. If your feet roll inwards (pronation) or outwards (supination) excessively, it can lead to knee problems, such as pain and overuse injuries. Hip and Pelvic Alignment: Issues with foot posture can have a ripple effect on your hips and pelvis. If your feet are not in the right position, it can cause your hips to tilt or rotate, which can lead to low back pain and postural problems. Spinal Alignment: Ultimately, the alignment of your feet can impact the alignment of your spine. Improper foot posture can contribute to conditions such as scoliosis or lordosis, which affect the curvature of your spine. Balance and Gait: Correct foot posture is essential for maintaining balance and walking or running efficiently. If your feet are not aligned properly, it can lead to balance problems and increase the risk of falls and injuries. Muscle Imbalances: When your feet are not in the correct position, it can cause certain muscles to overcompensate, leading to muscle imbalances and, eventually, pain and dysfunction in various parts of the body. To maintain proper foot posture if there is an instability/imbalances present, it is essential to wear appropriate footwear, use orthotics if necessary, and perform exercises that strengthen the muscles of the feet and lower limbs. If you are experiencing persistent pain or posture problems related to your feet, it's a good idea to consult your myotherapist to determine what the best course of action may be. This may include assessment, treatment and possibly a podiatrist, or orthopedic specialist for a thorough evaluation and orthotics that will be fitted to you. This will help correct these imbalances and improve your posture by using the appropriate tools given to you By Dr Sarah Varmalis, Senior Osteopath Counterstrain is a gentle, hands-on therapy that helps the body release tension, restore mobility, and calm an overactive nervous system. It works by identifying very specific points of irritation — often where fascia (connective tissue), nerves, blood vessels, or organs have become irritated or inflamed — and then positioning the body in a way that allows those tissues to “let go” of their protective reflexes. This isn’t a technique that forces anything to change — it invites the body to reset itself. Counterstrain is based on the idea that pain and restriction often come from the body trying to protect itself. When something gets overstretched or irritated, the body can clamp down around it. That’s helpful in the short term — it stops you from injuring yourself further — but over time, it can create layers of compensation and dysfunction. Counterstrain gently unwinds that.  A Short, Winding History of Counterstrain Like many good stories in osteopathy, this one starts with curiosity. Back in the 1950s, Dr. Lawrence Jones, an osteopathic physician in Oregon, was treating a man with chronic back pain. The patient couldn’t stand upright, and nothing seemed to help — not adjustments, not stretches, not rest. So Dr. Jones tried something different: he propped the man up with pillows in a way that felt totally comfortable — no pulling, no pain. He let the patient rest like that, and when the man stood up… he was about 80% better. Not just temporarily, either — the results lasted. Jones was fascinated. He started experimenting with this approach and noticed that if he held the body in these pain-free positions for about 30 to 90 seconds (sometimes shorter, sometimes longer), the body would often relax, reset, and the pain would diminish. He called the sensitive areas he worked on “tender points,” and over time, he mapped out over 200 of them. This method became known as Strain-Counterstrain (SCS). Fast forward a few decades, and one of the few physical therapists trained directly by Dr. Jones — Brian Tuckey — took the work even deeper. He noticed that a lot of dysfunction didn’t seem to be coming from muscles alone. Instead, it was showing up in the fascia around nerves, blood vessels, even organs. These deeper systems had their own reflexes and protective patterns. Tuckey refined the technique to target these more complex areas, and Fascial Counterstrain (FCS) was born. Today, there are thousands of known tender points — and we’re still finding more. How Does It Work? Your body is wired to protect itself. When something hurts — whether it's a twist, strain, inflammation, or infection — your nervous system often responds by tightening up around it. That’s a smart move at first, but if it sticks around too long, it can become part of the problem. Counterstrain works by gently placing the body into positions that turn off these protective reflexes. When we find the right tender point, we guide the body into a posture that’s as comfortable as possible — which might mean curling around it, twisting slightly, or supporting the area. We hold that position for 30 to 90 seconds (or a little longer, if needed), allowing the tissue to reset. This process can reduce pain, improve movement, and calm the nervous system — all without needing to stretch, crack, or force anything. Using the Cranial Scan to Guide Treatment One of the key tools I use in Counterstrain is the cranial scan — a gentle, hands-on assessment that helps pinpoint exactly where the body’s restrictions and tender points lie. By lightly palpating specific points along the skull with minimal force, I can feel for subtle restrictions or tension patterns in the tissues. For example, if I detect a restriction along the superior temporal line, that clue helps me identify which system or region in the body needs attention. This scan guides me in locating the precise tender points to treat, whether they’re related to muscles, fascia, nerves, or other connective tissues. It’s a bit like tuning in to the body’s signals, allowing the treatment to be targeted, effective, and incredibly gentle. What Does It Feel Like? Most people describe it as relaxing, relieving, or strangely satisfying. You’ll be guided into a very specific, comfortable position — often using soft bolsters or the practitioner’s hands for support. You don’t need to stay fully clothed during the session — wearing appropriate undergarments or soft clothing that allows direct skin access is usually recommended, depending on the area being treated. While the position is being held, you might feel warmth, pulsing, or even a wave of tiredness. That’s a good sign — your nervous system is shifting gears. After the release, the practitioner will slowly bring you out of the position and recheck the area. Often, people notice improved range of motion, less tenderness, or an immediate lightness in the body. What Kinds of Issues Does Counterstrain Help With? Because it works with the body’s reflexes and connective tissues, Counterstrain can help with a surprisingly wide range of issues — even some that don’t seem “muscular” at all. Here are just a few things it may help with:
By Rachael Bird, Myotherapist Musculoskeletal pain during pregnancy is quite common due to the changes your body goes through. As your body adjusts to support your growing baby, shifts in posture, weight, and hormones can place added strain on muscles, joints, and ligaments. Here is a breakdown of typical musculoskeletal pains experienced during pregnancy, why they happen, how you can manage them effectively, and how myotherapy can help support your comfort and mobility.  Lower Back Pain: This is perhaps the most common musculoskeletal complaint during pregnancy. It's often due to the increased curvature of your spine as your centre of gravity shifts forward, putting more strain on your lower back muscles. Pelvic Girdle Pain (PGP): Formerly known as Symphysis Pubis Dysfunction (SPD), PGP causes pain around the pelvic area, especially at the front where the pubic bones meet. It can make activities like walking, climbing stairs, or even turning in bed uncomfortable. Round Ligament Pain: As your uterus expands, the ligaments supporting it (round ligaments) stretch, causing sharp or stabbing pains on the sides of your abdomen. These pains are usually brief but can be quite intense. Sciatica: Pressure on the sciatic nerve, often due to the expanding uterus or changes in posture, can cause shooting pain, numbness, or tingling down one or both legs. Rib Pain: As your baby grows, your rib cage may expand to accommodate the increased space needed for your lungs. This expansion can cause discomfort or pain in the rib area. Carpal Tunnel Syndrome: Some women experience tingling, numbness, or pain in the wrists and hands, especially during the later stages of pregnancy. This is due to swelling and compression of nerves in the wrist. Leg Pain:
Managing musculoskeletal pain during pregnancy involves a combination of strategies: Maintain good posture: Try to stand and sit straight to reduce strain on your back and pelvis. Use proper body mechanics: When lifting objects, bend at your knees and hips rather than your back. Stay active: Gentle exercises like walking, swimming, or prenatal yoga can help strengthen muscles and improve flexibility. Use supportive footwear: Wearing comfortable, supportive shoes can reduce strain on your feet and lower back. Apply heat or cold packs: Using a heating pad or cold pack on sore areas can provide relief. Practice relaxation techniques: Techniques like deep breathing, meditation, or prenatal massage can help alleviate stress and tension in muscles. Treatment: Myotherapy can be quite helpful for managing the pain and helping loosen some tight muscles, but also they will be mindful to not loosen too much so that mum still has the support for her and her baby. If you're experiencing discomfort during pregnancy, don't wait it out— book an appointment to keep you feeling great throughout your pregnancy. If the pain is severe or persistent, it's essential to consult your healthcare provider. They can evaluate your condition, provide guidance on pain management techniques, and recommend suitable exercises or treatments tailored to your needs. By Rachael Bird, Myotherapist Maintaining good posture is essential for overall health and well-being, yet it is often neglected in our daily routines. Whether we are hunched over our desks, slouched on the couch, or constantly looking down at our phones, poor posture can have a detrimental impact on our bodies. One of the most affected areas is the shoulder. Understanding the connection between poor posture and shoulder injuries is crucial for preventing discomfort and promoting long-term musculoskeletal health.  The Anatomy of the Shoulder The shoulder is a complex joint that relies on a delicate balance of muscles, tendons, and ligaments to function properly. It consists of the humerus (upper arm bone), scapula (shoulder blade), and clavicle (collarbone). The rotator cuff, a group of four muscles and their tendons, plays a critical role in stabilising the shoulder joint and allowing a wide range of motion. However, this intricate structure is highly susceptible to injury, especially when subjected to poor posture over extended periods. How Poor Posture Affects the Shoulders 1. Forward Head Posture One of the most common postural issues is forward head posture, where the head juts forward beyond the shoulders. This misalignment shifts the centre of gravity and increases the strain on the neck and shoulder muscles. The trapezius and levator scapulae muscles, responsible for shoulder movement and stabilisation, become overworked, leading to muscle fatigue and pain. Over time, this can result in conditions such as tension neck syndrome and myofascial pain syndrome, which can radiate to the shoulders. 2. Rounded Shoulders Another prevalent postural problem is rounded shoulders, often caused by prolonged sitting or slouching. This posture shortens the chest muscles (pectoralis major and minor) and weakens the upper back muscles (rhomboids and trapezius). The imbalance creates a forward pull on the shoulders, altering the natural alignment of the shoulder joint. This misalignment places excessive stress on the rotator cuff tendons and can lead to conditions like rotator cuff tendinitis and impingement syndrome. 3. Kyphosis Kyphosis, characterised by an exaggerated curvature of the upper back, is another consequence of poor posture. It is commonly seen in individuals who spend long hours hunched over their desks or screens. Kyphosis alters the biomechanics of the shoulder joint, reducing the space within the joint capsule. This can cause the rotator cuff tendons to become pinched or irritated, increasing the risk of tendinopathy or even rotator cuff tears. Long-Term Consequences The effects of poor posture on the shoulders are not limited to immediate discomfort. Over time, chronic poor posture can lead to degenerative changes in the shoulder joint. The constant strain and misalignment can accelerate the wear and tear of the joint structures, contributing to conditions like osteoarthritis. Additionally, compensatory movements resulting from poor posture can cause muscle imbalances, further exacerbating the risk of injury and reducing overall shoulder function. The good news is that shoulder injuries caused by poor posture are largely preventable. Preventing Shoulder Injuries Through Good Posture Here are some practical tips to maintain good posture and protect your shoulders: Ergonomic Workstation: Ensure your workspace is set up to promote good posture. Your computer screen should be at eye level, and your chair should support your lower back. Keep your feet flat on the floor and avoid crossing your legs. Frequent Breaks: Take regular breaks to stand, stretch, and move around. This helps to reduce the strain on your muscles and prevents stiffness. Strengthening Exercises: Incorporate exercises that strengthen the upper back and shoulder muscles, such as rows, reverse flyes, and scapular squeezes. These exercises help to counteract the effects of poor posture and improve shoulder stability. Mindful Posture: Be conscious of your posture throughout the day. Try to keep your shoulders back and down, your chest open, and your head aligned with your spine whenever you can. Avoid slouching or leaning forward for prolonged periods. The breaks is a great way for that as a ‘reset’ to the system. Stretching: Regularly stretch the chest and shoulder muscles to maintain flexibility and prevent tightness. Doorway stretches and shoulder rolls are simple yet effective stretches to incorporate into your routine. In conclusion, poor posture is a significant contributor to shoulder injuries. The misalignment and strain it causes can lead to a range of conditions, from muscle fatigue to rotator cuff tendinitis. By understanding the impact of poor posture on the shoulders and taking proactive steps to maintain good posture, we can prevent injuries and promote long-term musculoskeletal health. Prioritising good posture is a small change that can make a significant difference in our overall well-being. Looking for more helpful tips? Rachael is one of our dedicated myotherapists with a passion for addressing a range of issues, including headaches, back pain, and hip discomfort. She is committed to providing a safe and supportive space to guide you through recovery and help you take control of your pain. Book your first consultation with her today! By Rachael Bird, Myotherapist Tips for Using a Ball to Relieve Soreness on Your Trip So, it's time to head off for your trip! Here are some little tips to help you along the way when you get there. Bringing a ball with you—this might seem like a silly thing to do, but trust me, when you're feeling sore, it's a fantastic way to tackle those pesky tight spots while you're away.  How to Use the Ball
Taking care of minor issues, like soreness, is the best way to avoid bigger problems down the line. Rachael helps people every week stay ahead of these major issues. If you're still feeling sore after your trip, book online to keep yourself on track and prevent your sore spots from getting worse.
By Peter Pascalis, Clinical Myotherapist 2 Minute Read Low back pain is commonly seen in clinical presentations. The cause of many back pain complaints is myofascial pain (coming from the muscles and fascia) or somatic referred pain (originating from the lumbar discs, facet joints, lumbar ligaments, and referred pain from the sacroiliac joints (SIJs). Other sources of back pain include nerve-related irritations or entrapments, such as sciatica (also known as Deep Gluteal Pain Syndrome) or peripheral neuropathies, where nerves become compressed by bony structures. This is by no means an exhaustive or comprehensive list of all the known causes of back pain, but these are some of the more common ones. Radiculopathy, which involves changes in sensation and strength in the lower limb, can also be associated with back pain.  Why is the cause of back pain important? When treating pain or dysfunction, it is crucial to understand, or at least infer, which structures or factors are involved to provide the best patient care. This knowledge allows us to direct treatment toward its resolution. Somatic pain may require slightly different treatments compared to painful radiculopathy, as different anatomical structures are affected. Treatments beneficial for nerve pathology may not be effective for muscle dysfunction. Some common treatments for muscular pain include soft and deep tissue massage, followed by activity modifications for a period of time, and exercise to address underlying factors such as weakness or instability that need to be addressed for long-term benefit. Dry needling can be very helpful in desensitizing painful structures by improving muscle health and delivering non-painful input into the nervous system, which can override the painful signals arriving at the spinal cord and brain. Nerve disorders can be significantly improved with techniques that decompress vertebral structures, as these are where the nerve roots exit the spine, and mobilization exercises aimed at moving the spinal nerve along its anatomical pathway, affecting the entire leg and spine. Education plays an invaluable role in treatment outcomes, as back pain has a strong association with mental health and other factors that contribute to lowering our pain threshold (the minimum stimulus required for us to perceive pain). Peter is our treating myotherapist who specialises in all things nerve and joint pain! He is dedicated to creating a safe space where he can support you through your recovery. Book your first consultation with him today!
By Megan Cornish, Pre/Post Natal Myotherapist I would like to first and foremost start this blog by talking about the idea of pregnancy related musculoskeletal aches and pains being “a normal and common part of pregnancy”. And while that may be so for the majority of pregnant women, my biggest pet peeve is when prenatal ladies are told that their back and/or hip pain is “normal” and to basically deal with it til the baby comes out. No further pain management strategies or options are discussed, and mama's are left concerned and in pain without a plan, and that in my opinion is a disservice to all women! I am writing this blog to solidify that just because these types of muscular aches and pains are frequent occurrences during pregnancy, you absolutely do not have to just ‘put up’ with the pain. Pain management strategies are definitely out there if needed - myotherapy being one of them - and I want ALL women to feel empowered to utilise these strategies as needed to feel the absolute best they can for the duration of their pregnancy. Please never feel that you need to just power on through pain.  For the purpose of this blog we will learn why muscle and joint pain is common during pregnancy particularly in the lower back and hip regions. We will also look into how myotherapy works to reduce and manage pain as well as other alternatives and options available to you.
So why is it that the soft tissues of the lower back and hips get so sore? The most common regions to get affected by musculoskeletal aches during pregnancy are hip joints and surrounding muscles and the lower back. An element of the reason why this happens is going to be due to the growth of your baby throughout pregnancy and the pressure/added weight that this brings to the joints themselves. Wherever there is excess strain or pressure on our joints our muscles automatically guard to protect that joint - this will be the source of the pain. Another element to why you might experience pain in these regions is going to be because muscle relaxant hormones become involved, these hormones - relaxin and progesterone - cause a softening of tendons and ligaments surrounding the pelvis/lower back to prepare your body for the physical act of giving birth. As a result of the increasing laxity of these joint stabilisers muscles again begin to guard to compensate and protect the joints. How does myotherapy help to reduce and manage my pain? If you’ve had a massage or myotherapy treatment before you probably already know how amazing your body feels during and after the treatment. Its a very safe and effective way to manage and treat pain during pregnancy and works in a few ways to ease your discomfort. Massage releases muscular tension During your massage a few biomechanic functions are stimulated which is what is going to make the physical change to the musculoskeletal tissue as well as rewire the way your brain is processing the pain you are experiencing . Massage will release muscular tension by stimulating blood flow and increasing circulation to the muscle tissue. Endogenous opioids which are your “feel good” hormones also get released and therefore interrupt the pain cycle. The inflammatory response is our body’s healing response which is also triggered during the massage. Advanced Pain Relief Techniques Advanced techniques like dry needling and cupping are mighty helpful during pregnancy, and when they are used by a Myotherapists who are well educated on pre natal care they can provide a great amount of relief. We can use techniques like dry needling for reaching deeper into your glute muscles without needing to be heavy handed, and this can be incredible when you have sciatic pain or that build up of pressure around your pelvis and sacrum. Calm the CNS (Central Nervous System) Our central nervous system consists of our brain and spinal cord, this is how our body receives, responds and processes sensory information. During the massage sensory receptors carrying messages of sensation to the brain are calmed and therefore relaxing muscle tissue and reducing pain. Safely lay on your tummy! We have excellent pregnancy therapy cushions that allow you to safely lay on your tummy and protect your growing bump and sensitive breasts. All our mama’s simply love to be able to spend some time supported and face down, plus its a great position for us to really effectively manage back, neck, shoulder and hip pain. Taping your pelvis Pressure and instability in the joints of the pelvis are some of the most common complaints, especially when baby is becoming big! Taping can help to offload some of the pressure around your pelvis, or to support it if you’re starting to feel a bit wobbly, pinchy or unstable. Are there any other available strategies that I can utilise? There are also other ways that pain in pregnancy can be managed as well, this could be any or a combination of the following. Yoga and Exercise Recent studies of the benefits of movement throughout pregnancy show positive effects on reducing and managing pain while pregnant as well as improved general overall health and wellbeing. Yoga and gentle stretching are great ways to ease muscular discomfort and exercise will work to increase blood flow and support healthy muscle tissue. Thermotherapy (Heat Therapy) This is an easy and accessible way to get relief from pain at home, warm baths and warm wheat bags are able to be utilised to address muscle pain as this allows for opening of blood vessels to increase blood flow to the soft tissues. However with this management strategy please note we want WARM but not HOT. It can be potentially dangerous for bubs if a mothers internal body raises too much which is why hot tubs and spas are not advised. If you are ever unsure about this strategy consult your treating practitioner before use. Mindfulness and Meditation Mindfulness and Meditation exercises along with breath work are great techniques and strategies to use to manage pain. The body and mind are intertwined, especially when it comes to experiencing pain and discomfort. Studies have shown that a heightened nervous system can influence a person's overall experience of pain. By practising mindfulness and/or meditation your nervous system will relax and muscle tissue will follow, therefore decreasing pain. Pain management strategies are out there and available to be used to treat and manage pain experienced during pregnancy. Ladies! Please NEVER feel ashamed or hesitate when seeking these out. As I mentioned earlier the biggest thing I would like you to take away from this blog is just because pain is a common and usual part of pregnancy, this does not mean you have to just power on through! Do you need help from a Myotherapist who has a great understanding about pre and post natal bodies? Thats me!! Book a time to see me for pregnancy care, I'm here 5 days a week. Simple Wellness Myotherapy is located at Shop 12B/150 Kelletts Rd, Rowville VIC 3178. Additionally, you can contact us on (03) 8204 0970 to arrange an appointment today. By Duke Autret, Myotherapist Spinal stenosis is a condition that affects the spinal canal, the space within the spine housing the spinal cord and nerve roots. This narrowing of the spinal canal can exert pressure on the spinal cord and nerves, leading to a range of symptoms. In this article, we delve into the intricacies of spinal stenosis, exploring its causes, symptoms, and diverse treatment options  Causes of Spinal Stenosis
Spinal stenosis can arise from various factors, including:
The symptoms of spinal stenosis manifest differently based on the severity and location of canal narrowing. Common symptoms include:
Effectively addressing spinal stenosis through myotherapy involves tailoring treatments to the individual's symptoms and the severity of the condition. Myotherapy, with its specialised focus on muscle and soft tissue therapy, offers targeted interventions for relief. Myotherapy Techniques
In conjunction with myotherapy techniques, managing spinal stenosis symptoms may involve specific medications by working with a GP: Non-Steroidal Anti-Inflammatory Drugs (NSAIDs): These medications help alleviate pain and reduce inflammation associated with spinal stenosis.
While complete prevention may not be possible, myotherapy emphasises proactive measures to reduce the risk of developing or worsening spinal stenosis:
Do you have a diagnosis of spinal stenosis? Management of this condition is possible, particularly in the early stages of diagnosis. Book with our team to discuss the most important steps you can take to care for your spine. By Rachael Bird, Myotherapist Lifting techniques can contribute to back pain - but like with so many things, its usually a combination of factors that lead to pain after lifting. While I love helping people with back pain, I also understand that a lot of lifting related pain can be avoided by taking your time and managing the loads well. Here’s some of the nuggets of wisdom I give to my patients who injure their back while lifting.  Some of the most common factors I see that lead to this kind of back pain are:
Poor Lifting Techniques: Improper lifting techniques, such as bending at the waist rather than the knees, can strain the back muscles and lead to injury. Also keep in mind to be careful if you need to twist or lean while holding a heavy load. Generally these lifting techniques may be alright for a small number of light lifts, but if you know you need to lift a lot of items or you know that what you need to move will be heavy, pay closer attention especially as you start to notice fatigue. Overexertion: Moving heavy items like furniture without proper rest or support can cause muscle fatigue and strain. Take smart breaks if you are going to be lifting heavy or frequently, whether thats a one off event like moving house, or regular weight training at the gym. Lack of Conditioning: If you are not accustomed to heavy lifting or physical exertion, sudden lifting or moving activities can strain unconditioned muscles and lead to injury. Slowly build up your strength so that you can feel more resilient. If you have a sensitivity from a previous injury, take that into consideration when planning activities that need you to lift heavy things. Inadequate Support: Carrying heavy objects without proper support or assistance can put excessive stress on the back. Where you can, use a trolley, box or bag, or recruit a buddy to help move a large, awkward or heavy object. Repetitive Strain: Repeated bending, lifting, and carrying many items over an extended period can cause cumulative stress on the back muscles and spine. Take frequent breaks, even if the workload is light and especially if you are unaccustomed to lifting. Pre-existing Conditions: If you have a pre-existing back issue or sensitivity, you may be more susceptible to back pain when engaging in heavy lifting or moving activities. If you’ve been injured in the past, make sure you take it slow and take care of yourself. Are you planning to move house soon? Do you have a job that involves moving things around, loading or unloading things? Or do you know that you need to do some serious lifting in the near future? Here are some of my top tips to minimise the risk of back pain when you’re lifting: Use Protective Lifting Techniques: Lift with your legs, not your back. Bend your knees, keep your back straight, and use your leg muscles to lift. Engage your core. Ask for Help: When moving heavy or bulky items, ask for help or use moving tools (like a trolley or straps) to share the load. Are you moving house? Consider outsourcing it to a removalist, it will cost you money instead of injury and pain! Take Breaks: Don’t overexert yourself. Take breaks during moving tasks to rest and stretch your muscles. Take a break before your body feels like it needs a break - by the time you’re feeling it, you probably needed to rest 10 minutes earlier! Use Proper Equipment: Utilise proper lifting equipment or tools designed to reduce strain on your back. Stay Active and Strong: Regular exercise and maintaining overall fitness can help prepare your body for physical tasks like lifting and moving. Back pain resulting from heavy lifting or moving can be prevented by being mindful of these factors and taking appropriate precautions to protect your back and overall well-being. Have you already hurt your back lifting something heavy and now need some pain relief? I’m here for you! Book in with me and we can make a plan that looks at relieving the pain in the short term, and building up the strength and resilience long term as a preventative to future injuries. If you've ever had that one-sided sharp, catching pain in your neck or back that stops you moving even slightly towards that painful side, you've likely experienced a sprained facet joint. Facet joint sprains can be a source of intense back or neck pain, limiting our mobility and overall quality of life. This kind of injury is usually fairly short lived, but the first few days when its at its worst can be very highly sensitive and irritable. The acute phase usually doesn't last more than a week, and the pain usually subsides entirely within 2-3 weeks. These injuries can result from trauma (like a car accident), repetitive motions or rapid combination movements (like bending/twisting/lifting too quickly), or can be predisposed in degenerative conditions where the joint has been previously injured or where the joint isn't as healthy as it could be. Even though this condition is normally short-lived, it can be challenging to manage and exceptionally painful.  Facet joints are small joints located at the back of the spine, connecting the vertebrae. When they are happy they provide stability and allow for easy non-painful movement in the spine. When these joints become injured or strained, it can be a very painful experience. Turning your head to the impacted side is usually very restricted by a sharp, bony pain. Often turning to the opposite side is much easier and without the same sting of instant pain.
Common causes include sudden trauma or whiplash type injuries, quick repetitive motions, or lifting and twisting at the same time. We'll often hear people say "I slept funny and now I can't turn my neck that way", this can be from sleeping in a weird or awkward position with the neck jammed up overnight. Symptoms of facet joint sprains include localised pain which is usually one sided, stiffness, reduced range of motion due to intense pain, and muscle spasms. The muscles around the impacted facet joint can go into a protective spasm to prevent you from moving, but the spasm itself can be very painful and can cause referral of pain to other areas. If the sprained facet joint is in your neck, its common to get a headache referred from the surrounding muscles. If the sprained facet is in your back, the referral patterns from an upper back facet is usually to the shoulders, or from a lower back facet to your hips. These sprains can significantly impact daily activities, especially things that need you to be able to move easily and safely, like doing headchecks in the car, getting in and out of bed, or going to the gym. When it comes to facet joint sprains, our myotherapists offer several benefits: Pain Relief: Myotherapists utilise a range of techniques, including deep tissue massage, trigger point therapy, and joint mobilisation, to alleviate pain associated with facet joint sprains. By targeting the affected area and surrounding muscles, our myotherapists help reduce muscle tension, release endorphins, and improve blood circulation, resulting in pain relief. Techniques that can be used in acute stages include things like dry needling which can resolve muscle spasm without applying broad pressure over the area. Muscle Relaxation and Joint Mobility: Facet joint sprains often lead to muscle spasms and restricted joint mobility. Myotherapy techniques such as gentle stretching, soft tissue mobilisation, and joint mobilisation help relax the muscles, increase flexibility, and restore normal joint motion. These interventions promote healing, reduce inflammation, and enhance overall range of motion. Gentle mobilisations encourage the correct glide of the facet joints to return, and using techniques like Muscle Energy Technique we can often reduce the protective spasm and improve the amount of movement and the irritability of the joint fairly quickly. Muscle Imbalance: Musculoskeletal imbalances can contribute to facet joint sprains. Myotherapists assess and correct muscle imbalances through targeted exercises, ergonomic modifications, and postural retraining. By addressing these underlying issues, your myotherapist helps improve your alignment, reduce stress on the facet joints, and prevent further injury. Strength and Stability: Myotherapy focuses not only on treating the immediate pain but also on building strength and stability to prevent future sprains, once the pain intensity allows us to do so. Myotherapists develop customised exercise programs to strengthen the muscles supporting the spine, enhancing overall spinal stability and reducing the risk of recurrent facet joint sprains. For a facet joint sprain, we usually expect this part of your treatment plan to begin about 2 weeks into your program, once the pain has settled and you have regained mobility. Education and Self-Care: Myotherapists play an essential role in educating our patients about facet joint sprains and self-care techniques. We provide guidance on proper body mechanics, ergonomics, and exercises to maintain a healthy spine and prevent further injuries. Empowering individuals with the knowledge to take control of their own well-being is a fundamental aspect of myotherapy. Facet joint sprains can significantly impact our daily lives, causing pain and limiting our mobility. Myotherapy offers a comprehensive approach to treating facet joint sprains by addressing pain, muscle tension, joint mobility, and underlying imbalances. Through techniques such as pain relief, muscle relaxation, joint movement correction, and strength training, myotherapy aims to provide lasting relief and prevent future sprains. If you're struggling with facet joint sprains, seeking the expertise of our qualified myotherapists can be a valuable step towards finding relief and regaining functionality. Book online with any of our great Myos, or call us on 03 8204 0970 for more information. |
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