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By Rachael Bird, Myotherapist Most people think that getting a treatment is a fix-all solution, but actually… it’s only a small part of it. To properly manage pain, you usually need a combination of things!  Understanding What’s Going On Where is the pain coming from? Is it local pain or referred pain? What type of pain is it, and how severe is it? Is that the only source of pain? Sometimes there can be underlying issues, old injuries, movement patterns, or compensations that have gradually contributed to the problem without you even realising it. Treatment & Goals If your treatment goal is only focused on the “here and now,” then there’s a high chance the pain may return. It’s important to look a little further ahead and work on how to keep the pain away long term, or at least help manage it more effectively. This can include self-management strategies or maintenance plans for chronic conditions such as Fibromyalgia or MS. These conditions may not be “fixed,” but treatment can still help provide relief so you can go about being your awesome self. Be Realistic If you’ve had an issue for a long time, there’s a possibility it may take a little while to get you back on track. This also applies to fresh injuries or symptoms. Sometimes what feels “new” is actually something that has been building up over time and has only just decided to crack it — so now you’re finally feeling it. Healing isn’t always straightforward, so it’s important to be mindful and understand that it’s our job to help you — and we genuinely want that too. Everybody is unique. For some people, it is a quick fix, while for others (even with the same pain or same area), it can take a bit longer. Yes… You’ll Probably Get Homework I know this isn’t the best news 😂 However, having the right information and tools can help make your pain:
This may include:
These are all important in helping you achieve your goals more effectively. Our job is to be here when you need us — but not for you to have to rely on us completely. We want you to be able to enjoy your life, do the things you love, and only need us occasionally to help maintain things when needed. We’ll work with you to help manage your issue and get you back to doing what you enjoy most. By Dr Sarah Varmalis, Senior Osteopath Ehlers-Danlos Syndrome (EDS) is a group of genetic conditions that affect the body’s connective tissue. Connective tissue is what gives structure and support to things like ligaments, skin, blood vessels, and even internal organs. It’s essentially the “scaffolding” that holds everything together. In people with EDS, this connective tissue is more elastic and less supportive than usual. This often shows up as joints that move more than they should (sometimes called hypermobility), skin that may be more stretchy or fragile, and a tendency toward injuries like sprains, dislocations, or ongoing aches and pains. But EDS isn’t just about being “flexible.” Because connective tissue exists throughout the entire body, it can affect multiple systems. This means people may experience a wide range of symptoms; from joint pain and fatigue, to digestive issues, dizziness, or difficulty regulating energy levels. It can look very different from one person to another, which is part of why it’s often misunderstood or missed early on.  Learning More and Getting Diagnosed For those wanting to better understand Ehlers-Danlos Syndrome, ‘The Ehlers-Danlos Society’ is one of the most trusted resources available. They provide up-to-date information on the different types of EDS, as well as guidance around diagnosis and management. The current diagnostic criteria (particularly for hypermobile EDS (hEDS)) can be found here: https://www.ehlers-danlos.com/heds-diagnostic-checklist/ Diagnosis is not always straightforward. It typically involves a combination of medical history, physical assessment (including joint hypermobility), and ruling out other conditions. For many people, the process can take years. EDS also rarely exists in isolation. Because connective tissue is found throughout the body, it’s common to see overlap with other conditions and symptoms, including:
 An Osteopathic Approach to Ehler-Danlos Living with a condition like Ehlers-Danlos Syndrome (EDS) or ongoing chronic pain can feel confusing, frustrating, and at times, overwhelming. Many people go years trying different treatments, often being told that everything looks “normal” despite still feeling far from it. From an osteopathic perspective, the focus shifts away from chasing symptoms and toward understanding how the whole body is functioning and more importantly, where it’s struggling to adapt. What’s Actually Going On? Ehlers-Danlos Syndrome is a connective tissue condition. In simple terms, the “glue” that holds the body together; ligaments, fascia, blood vessels, even organs have a different structure. This often leads to increased flexibility, but that flexibility comes at a cost: reduced stability. Over time, the body works harder to compensate. Muscles overwork, joints become irritated, and the nervous system becomes more sensitive. This is where chronic pain can start to take hold. But here’s the key thing; pain in these conditions isn’t just about joints being “loose.” It’s about how multiple systems in the body are interacting and, in many cases, becoming overloaded. Why Traditional Approaches Don’t Always Work A lot of treatments focus purely on strengthening or stabilising joints. While that can absolutely be helpful, it often doesn’t address the full picture. In people with EDS or persistent pain, there are often underlying drivers such as:
A Different Way of Looking at the Body Osteopathy takes a whole-body approach. Rather than asking “where does it hurt?”, the question becomes “why is the body under strain in the first place?” Two techniques that are particularly useful in these cases are:
Counterstrain: Calming the Nervous System Counterstrain is a technique that focuses on tender points in the body, small areas that reflect dysfunction in muscles, nerves, blood vessels, or organs. Rather than stretching or pushing into pain, the body is placed into positions of ease. These positions are held briefly, allowing the nervous system to “reset” its perception of that area. In patients with EDS or chronic pain, this can be incredibly powerful. Why? Because the nervous system is often running in a heightened, protective state. Counterstrain helps reduce that sensitivity, allowing muscles to relax and improving how the body coordinates movement. A key part of this process is the cranial scan. By gently assessing points along the skull, practitioners can identify which systems in the body are under strain—whether that’s vascular, neurological, or visceral. It becomes a roadmap for treatment, rather than guessing where to start. The Barral Approach: Supporting the Organs When people think about pain, they rarely think about organs but they should. The Barral approach (often called visceral manipulation) looks at how organs move and interact with surrounding structures. Each organ has its own natural rhythm and mobility. When that movement is restricted, it can create tension patterns throughout the body. For example:
In EDS and chronic pain conditions, these subtle restrictions can play a much bigger role than expected. By gently improving how these structures move, the body often finds it easier to settle, stabilise, and function more efficiently. Why Gentle Treatment Matters One of the biggest misconceptions is that stronger or more forceful treatment leads to better results. In reality, for people with EDS or heightened pain sensitivity, the opposite is often true. The body responds best to:
Both Counterstrain and the Barral approach respect this. They work under the body’s tolerance, rather than pushing past it. What Patients Often Notice While every person is different, common changes patients report include:
Importantly, progress is usually gradual and layered—because the body is unwinding patterns that have often been there for years. The Bigger Picture Managing Ehlers-Danlos and chronic pain isn’t about finding a single “fix.” It’s about helping the body become more adaptable, more efficient, and less reactive over time. Osteopathy, particularly when using approaches like Counterstrain and Barral, offers a way to support that process gently and intelligently. It’s not about forcing the body into place—it’s about giving it the space and input it needs to find a better way of functioning. By Rachael Bird, Myotherapist Fibromyalgia is a chronic medical condition characterised by widespread pain and tenderness in the muscles, ligaments, and tendons throughout the body. It is often associated with other symptoms such as fatigue, sleep disturbances, cognitive difficulties (often referred to as "fibro fog"), and heightened sensitivity to touch. Fibromyalgia is considered a syndrome, which means it's a collection of symptoms rather than a specific disease with a known cause.  Key features of fibromyalgia include:
Diagnosing fibromyalgia can be challenging because there is no specific test for it, and the symptoms can overlap with other conditions. Diagnosis is often based on a thorough medical history, a physical examination to identify tender points, and the presence of specific symptoms that meet established criteria. Management of fibromyalgia typically involves a multidisciplinary approach that may include medications, physical therapy, exercise, massage, stress management, and lifestyle modifications. The goal is to improve symptoms and enhance overall quality of life. It's important for individuals with fibromyalgia to work closely with healthcare professionals to develop a personalised treatment plan based on their specific needs and symptoms. By Rachael Bird, Myotherapist Recovery from a disc bulge can vary widely from person to person and depends on various factors. The time it takes to recover can be influenced by the severity of the bulge, the effectiveness of the chosen treatments, individual health factors, and lifestyle considerations.  Here's a general overview of potential recovery timeframes for disc bulges: Mild Disc Bulge:
Moderate Disc Bulge:
Severe Disc Bulge:
Chronic or Recurrent Disc Bulge:
It's important to note that these are general guidelines, and individual experiences can vary. Additionally, many people with disc bulges may not experience symptoms, while others may find relief through conservative measures without the need for surgery. Recovery also involves addressing underlying factors, such as improving posture, maintaining a healthy lifestyle, and engaging in exercises that promote spine health. Compliance with recommended treatments, exercises, and lifestyle modifications is crucial for a successful recovery. If you suspect you have a disc bulge or are experiencing symptoms such as back pain, sciatica, or numbness, it's essential to consult with a healthcare professional for a proper diagnosis and personalised treatment plan. They can provide guidance based on your specific condition and monitor your progress throughout the recovery process. Book a consultation to start your recovery and get back to living your life, pain free! By Duke Autret, Myotherapist When it comes to understanding and addressing pain, as well as the psychological and social factors it's important to also consider the physical determinants that can contribute to discomfort. In this blog post, we will explore the key physical determinants of pain and how they can impact our well-being. By recognizing and addressing these factors, we can work towards reducing pain and improving our overall physical health.  Let’s start with the fundamental root cause of all structural problems from the physical standpoint, which is to say Overload. From here we'll look at the myriad of ways this comes into play. When we break it down further, there can be two distinct categories of overload. Acute Injury vs Chronic Overuse The obvious one is of course an injury, an acute trauma to some part of the body and the details of that event will determine what structure/s may have been damaged. Then there is the Overuse side of things. The main difference between acute injuries and chronic overuse is the timing and underlying causes of the pain. Again, Acute injuries often occur suddenly as a result of a traumatic event, such as a fall, an impact, a sudden or over-reactive movement, or sports-related incident, causing immediate pain, swelling, and limited mobility. On the other hand, chronic overuse injuries develop gradually over time due to repetitive movements or prolonged stress, resulting in persistent pain, localised tenderness, and perhaps stiffness. First course of management for acute injuries will usually involve rest, ice, compression, and elevation, while chronic overuse injuries require a multifaceted approach addressing underlying causes, modifying activities, and implementing rehabilitation strategies to restore function and reduce pain. So to sum up, while they are both still forms of Overload, one is from a sudden or Acute load, and the other from repetitive and/or prolonged Chronic loads. Furthermore there are two main divisions when it comes to the tissues or structures of the body that may be overloaded. 1) Passive structures such as ligaments, cartilage, joint capsules, discs, bones etc. And 2) Active structures which are the muscles. And how does overload of the active and passive structures/tissues of the body occur? Here are the main reasons. Weakness Weak muscles are themselves more easy to overload, and more quick to fatigue which not only can lead to muscle stress and resulting tightness, soreness and referral pain (pain which travels/radiates out to other places), but therefore can also can put additional stress on our joints and lead to pain and discomfort. Another phenomenon that can happen due to muscle weakness somewhere is that other muscles may have to work harder to compensate for it and thus then those muscles will be overworked/used/loaded. Whether it's due to a sedentary lifestyle, lack of exercise, or specific muscle imbalances, weakness can contribute to musculoskeletal issues. Strengthening exercises targeted at the weak muscles can improve their capacity for load tolerance, overall function, resilience, and can help alleviate pain. Mobility (hypo or hyper) Restricted joint mobility and limited muscle flexibility can contribute to pain and discomfort. When adjacent regions to an area of complaint lack mobility, it can result in overloading that specific area. For example, a sore knee with normal range of motion may experience overload due to limited mobility in the joints above and/or below, such as the hip or ankle. On the other hand, excessive joint mobility, known as hypermobility, caused by weak muscles, stretched ligaments, or a fairly common genetic conditions (known as generalised hypermobility and/or Ehlers Danlos syndrome) can all lead to joint instability (and are susceptible to poor positioning and frequent subluxation or even dislocation when severe), muscle tightness, and subsequent pain or discomfort. Balancing joint mobility and stability is crucial in maintaining optimal musculoskeletal health. Other factors such as poor posture, prolonged sitting, and lack of stretching or movement can lead to stiffness and reduced flexibility and/or pulling an overstretching of passive structures. Incorporating regular mobility exercises, and mindful movement can enhance joint mobility, and alleviate pain. As can stability, strength, muscle endurance programs. Movement patterns The way we move and perform daily activities can have a significant impact on our physical well-being. Dysfunctional movement patterns are ones that once again load up our structures more than necessary. Things such as poor technique when lifting, twisting, or repetitive motions. All of which can strain our muscles and joints and lead to pain. Different from strength, Movement patterns are more to do with muscle control, or how you use and regulate any muscle power, and can also be thought of as a repertoire of skills, many ways and techniques or patterns you could move to achieve an action or task. If your repertoire becomes limited then you end up having to use the same few patterns over and over again, leading once again to overload. Mindful movement practices like pilates, taichi, feldenkrais and yoga, functional training, and ergonomic adjustments can help optimise motor control and movement patterns and reduce the risk of pain and injury. Alignment & Posture Poor posture is basically a repeated and prolonged overuse of body parts and positions and can place excessive loads at certain areas and therefore stress on our joints, muscles, and connective tissues, leading to pain and dysfunction. Factors such as prolonged sitting, improper lifting techniques, and repetitive movements can contribute to postural imbalances. Joint mechanics also requires good alignment when moving through ranges of motion, when a well centred joint has to move it can glide without any friction at its pivot point, and so whether in static positions or dynamic movement practising good posture and incorporating exercises that promote good alignment can help alleviate pain and improve overall function by better distributing the loads across the body rather than having it overly concentrated in certain places. Muscle imbalances Muscle imbalance refers mainly to relationships of length and stiffness between muscles and can occur for example when certain muscles become overactive or tight, while others become weak or underactive. It’s a kind of shorthand way of conceptualising the result of any of the above combinations, and then feeds back onto itself. So for example, poor movement patterns or long standing postural patterns can turn into muscle imbalances, which then in turn becomes more likely to reinforce poor movement and posture as well as joint positioning (joint centration), new compensations etc., and thus increased stress on areas of the body. Corrective exercises with an aim of restoring balance to opposing muscle groups via targeted stretching and strengthening to help rebalance muscles and joints and offload the irritated tissues. Sedentarism Sedentarism, or a sedentary lifestyle (characterised by a lack of physical activity), is (perhaps the) one factor that contributes to all the ones above simultaneously. It leads to atrophy (reduced muscle size/fibres) of muscles within just days, which in turn means that weaker muscles are more prone to fatigue and overload, which can result in muscle stress, tightness, and referral pain. Additionally, weak muscles may cause joints to become hypermobile, and/or other muscles to compensate, and all to become overworked. A loss of mobility can often be caused by prolonged sitting and lack of movement, can lead to restricted joint mobility, reduced muscle flexibility, and limited range of motion through adaptive tissue length and pliability loss. This can contribute to pain and discomfort, especially in adjacent regions of the body or vice-versa. Dysfunctional movement patterns, such as poor lifting techniques and repetitive motions, can strain muscles and joints, while limited movement repertoires can lead to overload and pain. Additionally, muscle imbalances, characterised by overactive or tight muscles and weak or underactive muscles, along with malpositioning of joints, can alter joint mechanics and movement patterns, resulting in increased stress on specific areas. Poor alignment and posture, often influenced by factors like prolonged sitting and improper lifting, can further exacerbate tissue stress. To address these issues comprehensively and reduce pain while improving overall physical well-being, including metabolic and mental health, it is crucial to incorporate regular strength and mobility exercises, mindful movement practices, and promote good posture. To recap and distil all of this, one final important distinction commonly made is simply whether a condition is a Movement issue or a Workload Management issue. After considering all the information we have looked at, it becomes evident that both of these are essentially 'load' issues, but with different underlying causes. The first, a Workload Management issue, arises from overloading tissues beyond their normal capacity, either through excessive force/weight or prolonged duration/volume. On the other hand, a Movement issue stems from a lack of control and alignment in muscles and joint structures, reducing their capacity and tolerance to handle usually acceptable loads. Although when simplified, load is at the base of all the physical determinants, it’s important to recognise also that there can be combinations of each and any of these various factors mentioned where the effects of overload can be compounded. For example a suboptimal movement pattern which has become repetitive, and then might be performed with extra load than usual (say a heavier item this time), and maybe even working harder to compensate for a currently stiff neighbouring joint, possibly throw in some muscle imbalances and/or joint instability and voila.. All these can obviously add up to a bit of a sore spot! Recognising these differences means we can tweak the way we might approach remedying the situation. By addressing the physical determinants of pain, including weakness, insufficient mobility, muscle imbalances, alignment and posture, and movement patterns, we can take proactive steps towards reducing pain and improving our physical health. It's essential to work with healthcare professionals, such as physical therapists or exercise specialists, who can provide guidance and develop tailored strategies to address these factors. Embracing regular exercise, maintaining proper posture, incorporating mobility work, and adopting mindful movement practices can contribute to a pain-free and active lifestyle. Remember, each person's experience with pain is unique, so it's important to consult with a healthcare professional for a comprehensive assessment and personalised recommendations. By Duke Autret, Myotherapist Chronic pain is a complex and persistent condition that significantly impacts an individual's quality of life. Managing it often requires a multi-pronged approach. Myotherapy, a specialised form of physical therapy, offers effective interventions for chronic pain, particularly ‘nociplastic’ pain, which lacks clear structural or inflammatory causes. This blog explores the management of chronic pain with myotherapy, including key interventions and techniques.  Understanding Nociplastic Pain
Nociplastic pain is characterised by pain that arises from altered nociception despite no clear evidence of actual or threatened tissue damage or sometimes disproportionate to the level of tissue damage that may be there. This type of pain can be challenging to manage as it often involves central sensitization. Central sensitisation is where the central nervous system becomes hypersensitive to pain signals, which is in effect like the malfunctioning of the sensory system rather than the tissues themselves, perhaps like when your car has a sensor problem rather than actual part problem it is monitoring. Causes of Nociplastic Pain The exact causes of nociplastic pain are not well understood, but factors may include:
Symptoms of Nociplastic Pain Common symptoms can include:
Myotherapy offers a range of physical and educational interventions to manage nociplastic pain effectively. Physical Interventions: Movement and Exercise Therapy: Movement and exercise therapy, including graded activity and graded exposure, helps retrain the nervous system and reduce pain sensitivity. Adjunct Tools/Modalities: Techniques such as heat, cold, or electrical stimulation can alleviate symptoms by reducing muscle tension and pain. Manual Therapy: Manual therapy, including joint mobilisation and soft tissue techniques, can be beneficial when integrated with other treatments. Educational Interventions: Pain Neuroscience Education (PNE): Pain Neuroscience Education (PNE) helps you understand the nature of pain and how to manage it better. Here are some key principles to keep in mind: 1. Pain is an Output from the Brain: Pain is not just a signal from damaged tissue. Your brain processes information from all over your body and creates the sensation of pain. This means pain is not only a physical sensation but also involves cognitive and emotional experiences. 2. Pain Does Not Always Indicate Harm: Understanding that pain is not always a sign of serious damage can help reduce fear and anxiety. Many factors, such as stress, emotions, and past experiences, can influence pain. 3. Changing Your Perspective on Pain: By seeing pain as a signal that your brain is sending to make you pay attention to your body, you can take steps to manage it more effectively. This can help reduce the intensity and frequency of pain. 4. Techniques to Manage Pain: Relaxation and stress reduction techniques like deep breathing and progressive muscle relaxation can help manage pain by reducing muscle tension and anxiety. Regular practice of these techniques can make a significant difference in your pain levels. 5. Listen to Your Body: It's important to listen to your body and take care of yourself in ways that feel safe and comfortable. This includes practising good posture, engaging in regular exercise, and maintaining a healthy lifestyle. Progressive Muscle Relaxation (PMR): PMR is a technique used to reduce muscle tension and anxiety, promoting relaxation and pain relief. Steps for Progressive Muscle Relaxation:
Graded Exposure Therapy: Graded exposure helps individuals gradually confront and overcome activities or movements they avoid due to fear or pain, reducing pain and improving function. Protocol for Graded Exposure:
Graded exposure gradually helps people confront their fears or anxieties. By slowly exposing you to things that make you anxious, your brain learns these things are not as dangerous as initially thought. This builds tolerance and reduces anxiety over time, helping you regain control over your life. Comprehensive Pain Management When structural or biomechanical explanations fall short, pain often results from central sensitisation, neuroplastic changes, psychological factors, lifestyle influences, and environmental factors. Effective management involves a multidisciplinary approach, combining physical and cognitive interventions tailored to individual needs. Common Explanations in the Pain Process:
Chronic pain, particularly nociplastic pain, requires a comprehensive approach to management. Myotherapy offers effective interventions, including physical techniques and educational strategies, to manage pain and improve quality of life. By integrating myotherapy into your treatment plan, you can address the multifactorial nature of chronic pain and take proactive steps toward relief and improved well-being. You can book online to start the process now! 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 Rachael Bird, Myotherapist
The time it takes for your body to start feeling better after seeing a myotherapist can vary depending on several factors, including the nature and severity of your condition or discomfort, the specific techniques used by the myotherapist, and your individual response to treatment. Here are some general considerations:
Getting a Remedial Massage or Myotherapy appointment is becoming even easier now that we have two new therapists joining our Rowville team! Join us in welcoming our two great new practitioners to the Simple Wellness clinic! Kel Levi will be joining us from Wednesday July 27th. Kel is an experienced Myotherapist who is currently working alongside AFL Premiers Melbourne Football Club helping their players during and after their matches. She's also a qualified personal trainer, and has a wealth of knowledge in the health and fitness realm. She has a great firm massage style, loves to use dry needling to help reduce pain and improve movement, and can use her extensive background in fitness and exercise to help you find ways to stretch and strengthen your trouble areas with ease. Myotherapy and Remedial Massage with Kel can be claimed through our HICAPS machine with private health insurers like BUPA, Medibank, HCF and all other health insurers. Kel will be available: Mondays and Wednesdays 9-12, and occasional Fridays (when Melbourne Footy Club don't need her expertise in the club rooms!)  Colette Corr is our new student Myotherapist, who is starting with us on Tuesday August 2nd. Colette is a final year Bachelor of Health Science Myotherapy student, which means she's completed the vast majority of the 3 year Bachelor degree program and is down to the last few subjects, including student clinical hours. We'll be offering discounted treatments with Colette while she's finishing up her degree. In addition to Myotherapy, Colette is also a yoga instructor with over 5 years experience, and loves to work with people with chronic pain and hypermobility/Ehlers Danlos Syndrome. As Colette is a student, private health claims can't be made for treatments with her. Colette will be available: Tuesdays 2-7 and Saturdays (alternating between morning and afternoon shifts)  As always, bookings with our team of fantastic therapists can be made instantly online or by phoning us on 03 8204 0970.
Predicting how long your body will take to recover from injury or pain can be difficult, because each individual person will have many different factors that can influence their pain.
Your recovery time will depend if your pain is from an acute or chronic issue. We use the terms "acute" and "chronic" to describe your injury or pain type - acute being a new, fresh injury, usually where tissue damage has occurred; and chronic being a longer term condition or pain that continues well after expected tissue healing should have occurred. Acute injuries can include things like ankle sprains, hamstring tears, shoulder dislocations. Usually they happen quickly and are immediately obvious that something is wrong. Maybe you've lifted something too heavy in your gym routine and felt a twinge of pain in your back as a muscle has strained, or you've missed the last step and felt a sharp shock of pain in your hip or knee. High impact blows can also cause acute injuries, like if you have a fall, get in a car accident, or get kicked from a horse. Chronic pain can stem from an originally acute injury. Its common for people to have ongoing pain or sensitivity after an injury that causes a lot of damage. Chronic pain can also be part of many health conditions, like hypermobility and Ehlers Danlos Syndrome, Fibromyalgia, Multiple Sclerosis, and other conditions that affect your nervous system or connective tissue. Chronic pain also describes pain that comes from repetitive patterns of movement or positioning, usually starting as a mild irritation that can build up to be very painful, like De Quervains or "Mummy Thumb" which a lot of new parents experience as intense wrist and thumb pain from holding and feeding their new baby. As a very generalised observation, acute injuries tend to follow fairly predictable recovery pattern as long as normal tissue healing occurs. In fact, the pain of an acute injury can often go away even before the tissue healing has completed, like in the case of a mild ankle sprain where you may be able to weight bear and return to normal movement within a week, even if the tissue around the ankle is still in repair mode. The severity of the acute injury will usually give us an indication of your expected healing time - a mild injury takes a shorter time to recover than a severe injury, this follows our common sense understanding even without medical training. But what about chronic injuries or pain? How can we estimate how long an old injury will take to feel better? And importantly, can we realistically expect long term pain like a very old injury or pain from a lifelong disorder or disease to fully recover? This is where pain starts to become complicated, because in chronic pain patients there are lots of factors involved in the pain outside of damaged muscles, joints or nerves. Chronic pain in one area of your body can lead to pain developing in other areas when your body tries to find different ways of getting things done. If gripping a heavy object becomes painful in your wrists, you may find yourself balancing it on your forearms and tilting backwards from your pelvis instead. As a short term work around this might be ok, but over time you might find yourself with chronic wrist pain AND chronic lower back and hip pain. Unfortunately, if you have a few "layers" of pain areas, this can mean that its likely to take longer to unravel some of the patterns that have lead your body to being in pain. Chronic pain tends to be unpredictable in how long it may take to resolve. For people with pain stemming from lifelong conditions like genetic disorders, autoimmune disease or neurological disorders, the pain is likely to come and go in flares, and our aim for these people is to reduce the severity and frequency of the flares that are a part of their condition. What other factors can contribute to how quickly you recover? Adaptations to movements and positions: Firstly, we need to identify movements or positions you currently do that either exaggerate or relieve your pain. Some of these will be easier to adapt than others - if you notice sitting longer than an hour increases your pain, an easy adaptation may be to get up every 30-60 minutes for a brief stretch. If you spend the majority of your day sitting at your computer, we can look at starting and ending your day with a back extension exercise to decompress your lower back. If we find some movements that relieve your pain, we can look at ways of increasing your time spent doing those movements. We know that we won't be able to change all of the repetitive movements and actions that are needed in your daily life at work and at home, so realistically understanding that some of those things are contributors to your pain means we need to focus on the things we can influence so we can reduce the impact of the things we can't change. There are lots and lots of options for changing some of the movement and position habits your body has built up, and our therapists can help with some suggestions during your appointment. Exercise: Finding a suitable type of exercise for your pain can be very helpful in building strength around the area and in stimulating your body to release its own brand of feel good hormones and neurotransmitters that reduce pain sensations. Exercise might sound very overwhelming to start off, especially if you have a lot of interconnected areas of pain, so our therapists will start you at an appropriate level for where you are at. That might be some mild stretches, a gentle walk or swim, or even a visualisation of doing certain movements. Diet/Nutrition: What you eat influences how your body repairs and recovers. If you have food sensitivities or intolerances this can also effect your bodies inflammatory response - the more inflammation, the more sensitive our nervous system is to pain. If you were already eating a good diet prior to your injury, you are likely in a better position to recover quicker than someone who was eating nutrient-poor food or a diet that caused inflammation. A nutritionist may also be able to recommend supplements that can support your bodies natural healing processes. Fitness & General Health: You may be more likely to have an easier recovery from injury if you were in fairly good health and physical condition before your injury. Your recovery may be slower if you have pre-existing health concerns, including things like diabetes or autoimmune disease. Its never too late to start working towards a healthier lifestyle! Sleep: Good sleep is crucial to good healing. Pain can make sleep very difficult, and this can become a bad cycle of intense pain leading to poor sleep, resulting in feeling fatigued, which causes pain to increase, and so on. Breaking this cycle and getting some proper rest can help with recovery. Using extra pillows to support your body may allow you a longer and deeper sleep. There are also lots of great sleep apps or meditations that some people find useful in falling asleep or getting back to sleep if you wake up in the night. Speak with a nutritionist or pharmacist about night time supplements that can help aid with sleep. Nervous System Health: Chronic pain is often just as much about your nervous system as it is about your musculoskeletal system. This means if you are highly anxious, stressed, depressed, or just have a lot on your plate right now, that your pain levels may be higher than normal. The nervous system controls your entire body, so while we're not saying "your pain is in your head, you're making it up!" what we are saying is that if your nervous system is working overtime then its much more likely that your pain will be noticeable even in response to small actions. Think of it like a kettle that has just boiled, it takes much less time to reboil the kettle because its already hot. The nervous system is similar, it will take much less action for your nervous system to turn up the volume on your pain because its already on high alert. Finding ways of supporting your nervous system is crucial for long term chronic pain conditions. This is also why medications for anxiety and depression are often prescribed for people with ongoing pain. There are lots of natural or herbal supplement options available through Naturopaths and health stores. Setting a nervous system health routine for yourself is also a hugely valuable part of managing stress and overwhelm, and this might include things like mindfulness, meditation, relaxation, affirmations, or anything else that helps you to tone down nervous system activity. Self Care Tools: Treatments with your practitioner are great, but having the tools and know-how to apply treatment principles at home goes a long way to helping you take charge of your recovery. We can teach you how to use a range of tools for releasing tight spots in your body so that you have some tricks up your sleeve for between treatments. Treatment: Get the type of treatment that your body responds to. Some people respond best to hands on treatments like massage, cupping and dry needling. Some people go better with active exercise based treatments. Our therapists can advise you of the treatment types that have been reported to work best for your type of pain, but ultimately each individual body can react differently, and we'll work towards finding the best combination of treatment techniques for you. Be aware that trying too many treatment types at once for the same issue can make it very difficult for any of your health practitioners to determine which treatment is effective. This is also why we'll often pick a small number of Myotherapy techniques to use in each treatment, because if we use absolutely everything we know all at once, its very hard to know what worked and what didn't. Go into your first treatment expecting that it might take your body a little while to start making long term changes, especially if your pain has been there for a long time and if repetitive movements and positions seem to be a big part of your pain hanging around. Try your first appointment with us for $97 (normally $115) Book an appointment with us now. When you have chronic pain, you get very familiar with pain that makes itself known every day. You may have some good days and some bad days, but either way its good to have a toolkit of things you can do at home to help reduce, manage or avoid pain flare ups. This is even more important now, while Melbourne is under Stage 4 Restrictions in response to COVID19 and seeing your Myotherapist is no longer an option.  Your toolkit will likely be different to someone elses, but these are some of the things that you can incorporate at home to help keep pain as low as possible.
Gentle movement - Walking, yoga, pilates, dancing, cycling, and other low impact exercises to keep your joints and muscles mobile. What you can achieve may change day by day, work within your own limits. There are plenty of free or affordable online options, my favourite that I'm personally using throughout lockdown is Erica Webb Yoga & Pilates virtual studio ($37 a month for unlimited classes) Stretching - Make time to stretch each day, especially the muscles that feel tightest. If you're working from home, its really easy to get stuck sitting for hours at your desk - or couch, coffee table, hammock, whatever your work from home set up looks like. Self care tools - Foam rollers, tennis balls and spiky balls, acupressure mats, TENS machines: these can all help reduce muscle pain and tension. Don't have one? You can pick these up cheap online on eBay or through sports stores. Hot or cold therapy - Heat packs, hot water bottles, electric blankets to keep you warm and take away some of the ache. Ice packs or cool compresses can work better for acute inflammation areas or for numbing persistent pain. Nutrition and hydration - Eat well, drink water, and avoid foods that tend to flare up your pain. Pre-plan meals and snacks so you can have some easy to grab options on bad pain days where you don't have the energy to cook (or clean!) Stress management - Easier said than done during a pandemic, right? Find things that bring down your stress levels, that will be different for each person, but some classics include reading, listening to music, taking a nap, having a warm soak in epsom salts, booking a telehealth appointment with a counsellor, writing in a journal. Seek support - Don't suffer alone! Reach out for a conversation with your friends, family, coworkers, neighbours. Don't forget there are plenty of services to support you, including talking with your GP, a counsellor, and support groups online. Pain relief - I know a lot of our patients choose not to use pain relievers, but in these times where its hard to get access to hands on treatments that help, you may find that taking pain relief is helpful. This may include prescribed medications from your GP or over the counter recommendations from your pharmacist. Gels and creams - There are a heap of options for topical pain creams, the most commonly used ones include Deep Heat, Fisiocrem, and Voltaren. My personal favourite is a non-pharmaceutical blend by Doterra called Ice Blue Rub, its got a cooling menthol effect that is fairly long lasting, but it is on the pricey side for a cream. A little goes a long way! Sleep - What can you do to optimise your sleep cycle? A well rested body has the best opportunities to repair and recover. Some things to experiment with are an earlier bed time, switching off screens well before bed, changing your pillow, listening to relaxing music. We hope it won't be long now until we're able to offer hands on treatments again. As soon as we know more, we'll make an announcement and get our online booking page active again. |
Meet Our Team
Mel Simon (Senior Clinical Myotherapist) and Dr Sarah Varmalis (Senior Osteo) are available 7 days a week at our Boronia clinic. Archives
July 2026
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