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By Rachael Bird, Myotherapist Magnesium is an essential mineral that plays a crucial role in various bodily functions, including muscle function and relaxation. It can contribute to recovery and pain relief in several ways.  Magnesium aids in: Muscle Relaxation: Magnesium helps muscles relax by regulating the balance of calcium and magnesium within muscle cells. This can reduce muscle cramps, spasms, and tension, which are often associated with pain and discomfort. Inflammation Reduction: Magnesium may have anti-inflammatory properties. Inflammation can contribute to pain and delay the healing process. By reducing inflammation, magnesium can help alleviate pain and promote faster recovery. Nerve Function: Magnesium is important for nerve function, and it can help calm overexcited nerves that may contribute to pain. Proper nerve function is essential for transmitting signals and managing pain sensations. Energy Production: Magnesium is a co-factor in the production of adenosine triphosphate (ATP), the body's primary source of energy. Adequate magnesium levels can help improve energy production, which is crucial for recovery after physical activity and injury. Blood Flow: Magnesium supports healthy blood circulation. Improved circulation can aid in the delivery of oxygen and nutrients to injured tissues, helping the body recover more quickly. Stress Reduction: Stress can contribute to pain and hinder the body's recovery process. Magnesium can help regulate the body's stress response, potentially reducing stress-related pain. Bone Health: Magnesium is important for bone health and can contribute to the repair of bone tissue. If your pain is related to bone injuries or conditions like osteoporosis, magnesium can play a role in recovery. It's important to note that while magnesium can be beneficial for recovery and pain relief, it's not a standalone solution. You should maintain a balanced diet that includes magnesium-rich foods such as leafy greens, nuts, seeds, and whole grains. You can also consider magnesium supplements under the guidance of a healthcare professional if you have a magnesium deficiency. However, it's essential not to exceed recommended daily doses as excessive magnesium intake can have adverse effects. If you are experiencing chronic or severe pain, or if your pain is the result of an injury, it's advisable to book an appointment with your Myotherapist to help with a personalised treatment plan for pain management and recovery. Magnesium supplementation should be part of a broader approach to recovery and pain management and should be spoken with a healthcare professional before taking. By Rachael Bird, Myotherapist Here are some simple things you can incorporate into your daily routine to complement Myotherapy and promote overall musculoskeletal health. 
Regular Stretching Exercises: Include daily stretching routines to improve flexibility and reduce muscle tension. Focus on areas prone to tightness, such as the neck, shoulders, lower back, and hips. Ergonomic Workspace: Ensure a well-designed and ergonomic workspace to prevent strain on the muscles and joints. Maintain proper posture while sitting, and take breaks to stretch and move around. Mindful Breathing Techniques: Practise deep breathing exercises to relax the muscles and reduce overall stress. Incorporate mindfulness techniques to promote body awareness and tension release. Hydration and Nutrition: Stay hydrated to support the elasticity of muscles and joints. Consume a balanced diet rich in nutrients that support muscle health, including vitamins and minerals. Regular Physical Activity: Engage in regular, low-impact exercises such as walking, swimming, or yoga to promote overall musculoskeletal health. Consult with a Myotherapist for personalized exercise recommendations. Heat and Cold Therapy: Apply heat packs or cold compresses to areas of muscle soreness as recommended by your Myotherapist. Alternate between hot and cold therapy for enhanced circulation and pain relief. Good Sleep Habits: Prioritize quality sleep to support the body's natural healing processes. Use supportive pillows and mattresses to maintain proper spinal alignment. Stress Management: Practice stress-reducing activities such as meditation, mindfulness, or hobbies to prevent muscle tension associated with stress. Consider incorporating stress-management techniques recommended by your Myotherapist. Self-Massage Techniques: Learn and practice self-massage techniques on trigger points or areas of tension. Use foam rollers, massage balls, or other tools under the guidance of your Myotherapist. Hydrotherapy/Water based healing- Walking/Swimming in the Pool: Consider hydrotherapy, such as warm baths or contrast showers, to relax muscles and promote circulation. This form of self care treatment I would highly recommend for Those: post surgery, people with Arthritis, Frozen Shoulder, Knee Issues, Back Issues, Hip Issues and more. Due to this having a low impact on joints and muscles it is a highly effective way of helping to heal and gain strength or gain more movement in those areas. 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 If you've ever experienced muscle tension or pain, you know just how debilitating it can be. Whether it's from an intense workout, an injury, or simply the stress of daily life, muscle discomfort can disrupt your routine and quality of life. But did you know that one of the most effective remedies for these aches and pains is something we often take for granted – sleep? Let’s delve into the fascinating connection between sleep and muscle tension and pain recovery. You'll discover why those nightly hours of shut-eye are absolutely crucial for your body's healing and regeneration processes.  1. Muscle Repair and Growth
While you're snoozing, your body gets to work repairing and building muscle tissue. Growth hormone, a vital player in this process, is released during deep sleep. Those tiny micro-tears in your muscle fibers, whether from exercise or strain, are mended during this phase, contributing to muscle recovery and growth. 2. Inflammation Reduction Inflammation is a natural response to muscle injury, but too much of it can worsen pain and slow down recovery. Proper sleep helps control inflammation levels, reducing pain and promoting faster healing. 3. Pain Threshold Regulation Ever noticed that when you're sleep-deprived, you're more sensitive to pain? It's not your imagination. Lack of sleep can lower your pain threshold, intensifying muscle tension and discomfort. Good sleep helps maintain a higher pain threshold, making it easier to manage muscle tension. 4. Energy Restoration Your energy levels are restored during sleep, and this can have a significant impact on muscle health. When you're well-rested, you're more inclined to engage in physical activity, which, in turn, helps release muscle tension. On the flip side, fatigue from inadequate sleep can make your muscles tense and painful more easily. 5. Stress Reduction Stress and anxiety can contribute to muscle tension and exacerbate existing pain. Quality sleep is a natural stress buster. It helps you relax, reduces stress, and enables your muscles to unwind and recover more effectively. 6. Hormone Balance Sleep plays a pivotal role in maintaining hormonal balance. Disrupted sleep can lead to imbalances in hormones like cortisol, which can contribute to muscle tension and pain. Restorative sleep keeps these hormones in check, promoting muscle health. 7. Tissue and Nerve Repair Your body doesn't just repair muscle tissue during sleep; it also focuses on maintaining other essential tissues, including nerves. This repair process is crucial for reducing muscle tension and alleviating pain. 8. Circulation Improvement Quality sleep enhances blood circulation, ensuring that muscles receive the necessary oxygen and nutrients for healing. Improved circulation supports the recovery of muscle tissue and reduces tension. In conclusion, sleep is a powerhouse when it comes to muscle tension and pain recovery. It aids in muscle repair, inflammation control, pain threshold regulation, energy restoration, stress reduction, hormone balance, tissue and nerve repair, and circulation improvement. To promote muscle health and alleviate pain, prioritize good sleep hygiene, and ensure you get enough rest each night. Your body will thank you, and you'll wake up feeling refreshed and ready to take on the world. Sweet dreams! Rachael is one of our treating myotherapists who has a special interests in treating necks, backs, shoulders and heads! She is dedicated to creating a safe space where she can support you through your recovery. Book your first consultation with her today! By Ethan Farr, Myotherapist Weight loss, something that many of us want to do, however even more of us fail to do it, maintain it or just fall off the bandwagon way too early. When it comes to weight loss, there isn’t a one size fits all approach and many of us look for an easy/instant fix but weight loss that can be maintained doesn’t come all that easy and is more nuanced than that. People tend to oversimplify weight loss and say “just eat less” or “exercise more” or even “try [insert] diet” which, yes, all of these can work but I’m here to give you clearer ways you can go about achieving these things to help you hit your weight loss goals.  Firstly let's address this 'eat less' component of weight loss, for those who love numbers and calculating, you can count calories. To do this I would suggest using a BMR (basal metabolic rate) calculator online which will give you an estimated number of calories you need to live and complete day to day activities. From there you can reduce your calorie intake by 10-20%, maintaining that amount each day and you will see weight loss results.
However most of us, myself included, don't have the time or the desire to go through their calories with a fine tooth comb every day and it can potentially lead to unhealthy habits. I found that when I was doing this I developed a bad relationship with food and an unhealthy obsession with calories in versus calories out. Instead, when it comes to diet I find it easier to make small changes and/or add healthier options instead of cutting things out. Some examples include:
Next let's look at the 'exercise more' component. While it is true that if you do more exercise you will burn more calories then if you don’t exercise but it’s also important to think about the kind of exercise you’re doing. A lot of people focus on cardio as the go-to exercise for weight loss, and while cardio can absolutely help, it’s only part of the equation. Weight training, for example, is a game-changer. Not only does it help you burn calories during the workout, but it also increases muscle mass, which in turn boosts your metabolism and BMR even while you're resting. Building muscle helps your body burn more calories at rest, which can help with weight loss in the long run. When it comes to exercise, finding something that you enjoy and can stick to is key. It's easy to burn out if you force yourself into a routine that feels like a chore. Experiment with different activities—whether it’s cycling, swimming, yoga, or strength training—until you find something that makes you excited to move your body. Unfortunately exercise alone won’t necessarily lead to weight loss as you simply can’t ‘out train’ a bad diet. However, let’s not forget that exercise is great and holds many other health benefits long term and isn’t just a weight loss tool. It improves quality of life, improves day to day movement quality and improves mental health, not to mention it keeps you more independent well into your retirement years and reduces your risk of fall injuries as it helps to maintain your bone density. Here are some basic movement goals to help you incorporate more exercise into your routine:
Achieving sustainable weight loss is more than just following a set of rules, quick fixes and fad diets. It’s about making mindful, balanced changes that work for your body and lifestyle. These changes need to be something you can maintain ongoing, not just something you struggle with for 4-8 weeks. Whether you focus on small dietary adjustments, adding more physical activity, or cultivating a positive relationship with food, the key is consistency and finding what makes you feel good. Remember, weight loss isn’t just about numbers—it’s about creating a healthier, happier version of yourself. So, experiment, listen to your body, and keep going, even when progress feels slow. When it comes to weight loss I prefer to look at the direction of change rather than the magnitude of change, as long as you’re continuing to move in a positive direction you’re already kicking goals. If you're ready to take the next step in your weight loss journey and need guidance tailored to your needs, book an appointment with me today. Let’s work together to create a plan that helps you achieve your goals in a sustainable, healthy way! 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 Duke Autret, Myotherapist Manual therapy is often misunderstood as a long-term solution for managing pain or dysfunction. In reality, it is analogous to a medicine: a temporary aid intended to alleviate symptoms, restore function, and provide the body with an opportunity to recalibrate and heal. Like medicines, manual therapy is most effective when applied strategically during periods of need. Its ultimate aim is not to replace the body’s inherent healing capacities but to support them, enabling recovery and resilience in the long term.  Beyond Symptom Management: A Shift in Perspective from Health Hacks to Lifestyle Change
Many people seek out manual therapy as a way to relieve pain and discomfort, often expecting a quick fix. While symptom relief is a legitimate and valuable outcome, it’s important to recognise a broader issue in health and medicine, one where people prioritise "hacks" over sustainable change. In both conventional and manual medicine, there’s a common tendency to chase interventions that allow us to maintain our existing habits rather than addressing the deeper factors contributing to dysfunction. Whether it’s pharmaceuticals and surgeries in precision medicine or techniques and modalities in physical therapy, the focus is often on removing symptoms rather than understanding and adapting to the body's needs. This "symptom-centric" approach reduces health to a series of problems to be managed rather than a dynamic system to be supported. Yet, real change requires effort, self-responsibility, and often a willingness to step into discomfort. Our modern, fast-paced culture tends to value efficiency and control over deep, systemic adaptation, making it easy to see why people seek out quick fixes. However, when manual therapy is framed as a way to simply get back to habitual patterns rather than an opportunity to reassess movement, posture, and nervous system regulation, it risks becoming just another temporary solution rather than a true facilitator of healing. This isn't to say that symptom relief, pharmaceuticals, or even manual therapy lack value, they can play critical roles in recovery. But they should complement deeper work, not replace it. The real question shifts from “How can I fix this quickly?” to “What is my body asking of me, and how can I better support and be in good relationship with it over the long term?” Temporary vs. Timeless Relief: Building Independence While manual therapy can be highly effective in the moment, the true goal is fostering independence rather than dependence. Temporary relief is valuable, but over-reliance on any intervention can inhibit long-term progress. Someone else might be good at "fixing" you temporarily, but without learning to "fix" yourself, you may never achieve sustainable improvement. Understanding this distinction empowers you to embrace manual therapy as a strategic tool rather than solely a crutch. By focusing on teaching rather than fixing, practitioners guide you towards autonomy and the ability to manage your health independently. Principles Over Strategies: The Foundation of Lasting Relief One of the reasons people fail to find lasting relief, even after trying numerous treatments and exercises, is that they focus on strategies (what to do) rather than principles (why it works). Without addressing the root causes of dysfunction, be they structural, metabolic, or psychosocial, symptoms may persist or recur. Treatment outcomes improve when individuals shift their internal belief systems and engage with deeper understanding. This is why trying "everything" often fails if it doesn’t address the underlying issues. Sustainable change requires a principle-driven approach that integrates manual therapy with strategies addressing the mind-body connection. The Role of Manual Therapy in Healing Manual therapy can provide immediate benefits such as pain relief, improved mobility, and reduced tension. It creates the conditions necessary for the body’s self-healing mechanisms to activate, addressing specific impairments and restoring balance. For example:
Manual therapy also offers more than just biomechanical benefits. Its therapeutic effects also stem from its ability to mirror caregiving behaviours that are inherently soothing and healing to the nervous system and even mental and emotional health. For example:
Avoiding Dependence: The Limits of Manual Therapy Just as overusing medication can suppress the body’s natural processes or create dependency, relying on manual therapy indefinitely risks masking symptoms instead of resolving underlying issues. To promote long-term health, manual therapy should be complemented by broader strategies that empower individuals to take charge of their well-being. For instance:
Integrating Manual Therapy with Broader Strategies To maximise its effectiveness, manual therapy should be part of a comprehensive therapeutic approach. This includes:
Mind Over Matter: Connecting Mental and Physical Healing In many ways the body is a reflection of the mind. Without trying to be overly quantitative, it’s often said that healing is 80% mental and 20% physical. While manual therapy is addressing the physical body it also has the power to influence the mind-body connection. By calming the nervous system, reducing stress, and promoting relaxation, it can create the mental space needed for deeper healing. True recovery involves understanding how the mind and body work together. Manual therapy becomes a catalyst for this connection, empowering you to not only feel better physically but also to approach life with greater clarity and resilience. Beyond the Physical: The Psychosomatic Benefits of Manual Therapy Manual therapy’s impact extends beyond the biomechanical. It can have profound benefits for mental health and overall well-being by promoting physiological and psychological “flow.” This includes:
The Role of Maintenance in Ongoing Health and Well-being While the goal of manual therapy is often to foster independence and resilience, there is a valid place for ongoing maintenance or management in other certain circumstances as well. For individuals with chronic conditions, high physical or emotional demands, or systemic health challenges, regular sessions can play a pivotal role in maintaining overall health and well-being. Regular manual therapy can:
Manual Therapy: A Complement, Not a Crutch The key to effective manual therapy lies in recognising its purpose:
If you’re struggling with pain, mobility issues, or chronic tension, consider how manual therapy can be a part of your recovery journey. At Simple Wellness, our myotherapists and osteopaths specialise in using manual therapy to alleviate symptoms while guiding you toward long-term health. We combine hands-on techniques with active strategies like movement retraining, strengthening, and lifestyle coaching to help you achieve lasting results. Whether you’re looking for short-term relief or a sustainable plan for well-being, we’re here to support you. Book your appointment today and take the first step toward a healthier, more resilient you! 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, Myotherapist When tackling PCOS it is important to remember that the best treatment is going to be a combination of treatments. Lifestyle changes such as nutritional support, stress management and exercise are all important to help regulate hormonal imbalance and reduce PCOS symptoms. Unfortunately these changes don't have an effect overnight and consistency is key so while you are recovering flare ups and symptom management is going to be super important as this will keep pain under control and allow you to stay motivated and consistent in your recovery. That is where myotherapy comes in!  A Myotherapist's job - in a nutshell - is to keep you moving and/or progressing through treatment by managing pain and inflammation. The same applies for the treatment of PCOS. Myotherapy is able to effectively manage muscle and joint pain associated with all types of PCOS by using manual therapy to encourage blood flow and nutrients to the tissue, release endorphins (your feel good hormones), reduce inflammation and relax muscle tissue. We are also able to support hormone regulation by using massage to calm the central nervous system, reduce stress hormones (such as those associated with adrenal PCOS), increase insulin absorption and decrease blood glucose levels. In addition to the above, your Myotherapist will be able to help you identify aggravating factors and work with you to create a treatment plan that incorporates all aspects of your life to support your PCOS recovery all the while managing your symptoms and reducing your pain, sounds pretty good hey! Megan is our treating myotherapist who specialises in all things women's health! She is dedicated to creating a safe space where she can support you through your recovery. Book your first consultation with her today!
By Megan Cornish, Myotherapist Now that we know the different types of PCOS let's talk about how this relates to your musculoskeletal system and the effect PCOS can have on your muscle, joints and bones. In this blog we will explore the biomechanical implications that can occur as a result of hormonal imbalances associated with this condition.  Individuals with insulin resistance PCOS can experience musculoskeletal symptoms such as muscle and joint pain, low levels of energy, muscle weakness and fatigue due to the decreased absorption rate of glucose into your body's cells and tissues. Glucose and insulin are vital for a healthy musculoskeletal system and when their supply to tissues and cells are disrupted muscle strength and stamina as well as bone mass and density are affected. Those with this type of PCOS may also experience neuropathy (pins and needles) particularly in the hands and arms. Adrenal PCOS is associated with increased stress hormone release from the adrenal glands. When the body is experiencing chronic stress, all systems are affected including your musculoskeletal system. The release of hormones involved in Adrenal PCOS can cause muscle tightness, cramping, spasms, sarcopenia (loss of muscle mass) bone fragility and overall increased sensitization. Muscle bone and joint health can also be influenced by chronic inflammation and this is typically seen in those with Inflammatory PCOS. With this condition muscle mass and strength are significantly affected as well as symptoms of muscle and joint pain in response to elevated inflammatory markers. As you can see all of the above types of PCOS can have an affect on your musculoskeletal health due to the underlying chemical processes occurring in the body as a result of this condition. When you receive treatment for muscle or joint pain it is important for your treating practitioner to understand the effect your PCOS type is having on the tissues and bones in your musculoskeletal system in order to treat you effectively. Megan is our treating myotherapist who specialises in all things women's health! She is dedicated to creating a safe space where she can support you through your recovery. Book your first consultation with her today!
By Megan Cornish, Myotherapist Hormones are the chemical messengers involved in various bodily functions and responsible for maintaining balance in your body’s internal environment. So what happens when hormones become imbalanced? Well PCOS is just one hormonal condition that can occur as a result of hormonal imbalances within our bodies. So how do we address this and how can Myotherapy help? While hormones are not within our control, environmental and external factors are and it’s these things that we can use to our advantage when treating hormonal conditions like PCOS.  Understanding your Condition and PCOS Type Did you know that there are 4 different types of PCOS? Unfortunately your PCOS type is something that may not have been disclosed to you when you received your PCOS diagnosis and is the case with many women I treat, however understanding your PCOS type can be vital in determining the best treatment approach to combat your condition. So let me list them.
Insulin-Resistant PCOS Insulin-Resistant PCOS is the most common type of PCOS and this occurs when there is a higher level of insulin in the body. The hormone insulin is released in response to increased glucose (sugar) in the blood. Think of insulin like an uber for glucose (sugar) in the blood, insulin aids transportation of glucose to their destination which is muscle, liver and fat cells. Once transported glucose will be stored in these cells for energy later. When you are experiencing insulin resistance you are still producing insulin however the “insulin uber” is not transporting glucose effectively and now we have too many glucose hormones waiting for their uber to show up, as a result glucose is now accumulating in the blood. Adrenal PCOS Adrenal PCOS occurs as a result of hormones produced in a response to stress. In this type of PCOS a hormone called DHEA-S (Dehydroepiandrosterone - Sulfate) is secreted at a higher rate by the adrenal glands and this elevation of DHEA-S contributes to the hormonal imbalance seen in adrenal PCOS. Managing stress in this type of PCOS should be the priority in order to rebalance hormones and treat the condition effectively. Inflammatory PCOS Inflammation is a chemical response to injury or infection, it is our body’s way of healing itself. Usually inflammation is short term and clears up when the injury or infection is resolved. However, in this PCOS type inflammation has been chronic and ongoing over a long time which results in the ovaries producing too much testosterone. If this is your PCOS type it may be worth investigating the underlying cause of chronic inflammation so that it can be resolved or managed effectively. Post Pill PCOS Post Pill PCOS is the onset of PCOS after ceasing the contraceptive pill. This does not occur in everyone after stopping this medication however is something that can occur and is another type of PCOS. This happens as a result of a natural surge of hormones, however, you’ll be happy to hear that this type of PCOS is temporary as your hormones will start to regulate themselves with time. The good news is all of the above types of PCOS can be treated resulting in significant reduction of symptoms and better overall quality of life. The key is understanding your type of PCOS and making the correct lifestyle changes in order to combat PCOS once and for all! Megan is our treating myotherapist who specialises in all things women's health! She is dedicated to creating a safe space where she can support you through your recovery. Book your first consultation with her today!
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