|
By Rachael Bird, Myotherapist  Preventing burnout at work is crucial for maintaining your overall well-being and productivity. Here are some strategies to help you avoid burnout: 1. Set Boundaries Establish clear boundaries between work and personal life. Avoid working excessively long hours and make time for activities that bring you joy and relaxation outside of work. 2. Prioritise Self-Care Take care of your physical and mental health by getting enough sleep, eating well, and engaging in regular exercise. Make time for activities that help you relax and recharge, such as hobbies, spending time with loved ones, or practising mindfulness and meditation. 3. Manage Your Workload Assess your workload and prioritise tasks based on importance and urgency. Delegate tasks when possible and learn to say no when your plate is already full. Seek support or clarification from your colleagues or superiors if you're feeling overwhelmed. 4. Take Breaks Regularly take short breaks throughout the day to rest and recharge. Step away from your workspace, stretch, take a walk, or engage in activities that help you relax and clear your mind. 5. Seek Support Build a network of supportive colleagues or friends who can provide guidance, encouragement, and a listening ear. Share your concerns and challenges with them, and consider seeking professional help if needed. 6. Set Realistic Goals Break down your tasks into manageable steps and set realistic goals for yourself. Celebrate your achievements along the way, which can boost your motivation and sense of accomplishment. 7. Find Purpose and Meaning Connect with the bigger picture of your work and find meaning in what you do. Understanding how your contributions make a difference can help you stay motivated and engaged. 8. Engage in Stress-Reducing Activities Incorporate stress-reducing activities into your routine, such as deep breathing exercises, journaling, practising gratitude, or listening to calming music. Experiment with different techniques to find what works best for you. 9. Communicate with Your Supervisor If you're feeling overwhelmed or experiencing burnout symptoms, have an open and honest conversation with your supervisor. Discuss your concerns, explore potential solutions, and see if adjustments can be made to your workload or responsibilities. 10. Take Time Off Utilise your vacation days and take regular breaks from work. Use this time to rest, recharge, and engage in activities that bring you joy and relaxation. Remember, preventing burnout is an ongoing process that requires self-awareness and active effort. By implementing these strategies and prioritising your well-being, you can reduce the risk of burnout and maintain a healthier work-life balance. By Rachael Bird, Myotherapist  Preventing burnout at work is crucial for maintaining your overall well-being and productivity. It is quite easy to overlook so here are some signs to look out for: 1. Exhaustion
Feeling physically and emotionally drained, even after getting sufficient rest. You may wake up tired, struggle to find energy throughout the day, and feel depleted at the end of each workday. 2. Reduced Productivity Noticing a decline in your work performance and productivity. Tasks that used to be manageable may take longer to complete, and you may find it challenging to concentrate or stay focused on your work. 3. Increased Negativity Developing a negative attitude towards your work and life outside work. You may find yourself becoming more critical, detached, or experiencing a loss of passion for what you do. 4. Lack of Motivation Feeling a significant decrease in motivation and enthusiasm for your job. The tasks that once excited you may now feel mundane or overwhelming, and you may struggle to find meaning or purpose in your work. 5. Emotional Exhaustion Experiencing heightened emotions, such as irritability, frustration, or frequent mood swings. You might find yourself becoming more sensitive or reactive to minor stressors. 6. Cognitive Difficulties Having trouble with memory, concentration, or decision-making. Burnout can impair your cognitive functioning, making it difficult to think clearly, solve problems, or make decisions effectively. 7. Physical Symptoms Experiencing physical symptoms like headaches, stomachaches, muscle tension, or changes in appetite or sleep patterns. Burnout can manifest in various physical symptoms due to the prolonged stress and strain on your body. 8. Withdrawal and Isolation Withdrawing from social interactions at work or avoiding conversations with colleagues. You may feel the need to isolate yourself or distance yourself from others due to a sense of exhaustion or disillusionment. 9. Neglected Self-Care Neglecting self-care activities that used to be important to you. You may find it challenging to prioritise activities like exercise, hobbies, or spending time with loved ones, as work consumes most of your time and energy. If you notice several of these signs persisting over an extended period, it is important to take action to address burnout. This may involve seeking support from a trusted colleague, supervisor, or healthcare professional to explore strategies for managing and recovering from burnout. Next week we will discuss some strategies to prevent burnout and keep you feeling your best everyday! By Duke Autret, Myotherapist Mapping the ‘Inflammatory’ Terrain of a New Clinical Frontier In the age of chronic inflammation, persistent pain, long-haul syndromes, diffuse mystery symptoms and systemically ‘invisible’ illness conventional diagnostic models are breaking down. Patients present with seemingly random multisystem complaints like digestive, neurological, musculoskeletal, psychological etc, and are met with more symptomatic labels and pharmaceutical management, so modern healthcare finds itself increasingly challenged. Blood tests, MRIs, and CT scans often fail to detect the low-grade and ‘sub-clinical’ dysfunctions that millions live with daily. Yet beneath the threshold of detection lies a potent and persistent and only recently observable reality: inflammation trapped in the fascial system (the soft tissue scaffolding that organizes and communicates across the entire body). So what if the issue isn’t just at the level of tissue, or even the organ, but instead at the level of terrain? And what kind of terrain is fascia? Welcome to the clinical frontier of Fascial Counterstrain (FCS), a method that brings technical precision to a biological paradigm that has long been ignored.  Fascia: From Framework to Feedback System Traditionally thought of as inert packing material, fascia is now understood as an intelligent, contractile, and highly innervated organ. Fascia isn’t just structural, it’s sensory. It wraps every nerve, vessel, organ, and muscle and is loaded with nociceptors (pain sensors) and proprioceptors (motion, balance, posture sensors). It contains contractile cells (myofibroblasts) as well, and when inflamed, it becomes the central interface between body, brain, and environment. Whether the inflammatory driver is viral (e.g., post-COVID), chemical (PFAS, microplastics, spike proteins), metabolic (diet, blood sugar), or postural (strain), or injury (trauma), the body reacts with cytokine release. This sets off a cascade
Fascia and Inflammation When the body experiences trauma, infection, surgery, chronic stress, poor posture, or toxic exposures, inflammatory cytokines like IL-1B, IL-6, and TNF-alpha flood into the interstitial fluid, triggering the cascade:
Why Conventional Approaches Fall Short Pharmaceuticals travel in blood, not lymph. Most physical therapies target muscles, not neurovascular or visceral fascia. And traditional diagnostics don’t detect the subtle physiologic dysfunction in fascia or lymphatics. And moreover, this inflammatory stasis doesn’t just cause pain. It alters movement, impairs organ function, limits perfusion (blood flow and nutrient/waste exchange), and even contributes to neuro-degeneration and cognitive decline (think, brain fog, early dementia, post-viral syndromes). In fact, trapped inflammation in the brainstem can affect everything from digestion to heart rate to anxiety. This is the Inflammatory Paradigm; the recognition that many chronic conditions are driven by persistent, unresolved inflammation, not at the organ or blood level, but at the fascial and interstitial levels. Enter Fascial Counterstrain Fascial Counterstrain is not a “direct” technique in the traditional sense. It’s not about stretching or mashing tight tissues. It is a system of precisely targeted decompression designed to drain inflammation and restore fluid flow. By identifying tender points (the surface markers of deeper inflammatory reflexes) and applying exact vector-based positioning, practitioners can slacken specific fascial structures (e.g., the sheath of a nerve, the adventitia of an artery, or a ligament of the liver for example), reactivate lymphatic flow, and break the inflammatory loop. Results are often immediate and lasting. Patients can walk out with restored range of motion, less pain, and improved function, sometimes after decades of dysfunction. But the key is that deeper layers, not just the symptom, is what’s being treated. A Systems-Based Approach In FCS, dysfunction is not isolated. A tight psoas may be guarding a congested iliac artery. Piriformis syndrome might stem from an inflamed cecum. A TMJ dysfunction could be driven by trigeminal nerve irritation, brainstem inflammation or dysfunction of the mesentery! This approach requires systemic fluency, understanding not just muscles and bones, but vascular beds, autonomic reflexes, lymphatic flow, organ attachments, and the central nervous system. As such muscle guarding is oftentimes secondary. FCS is, therefore, true precision therapy, not because it uses advanced tech or pharmacogenomics, but because it targets the correct layer of dysfunction in the right sequence. Rather than mashing buttons on the game controller to try and make something happen, it’s playing the right sequence at the right time that makes it highly effective. Wellness vs Symptom Relief This goes beyond pain relief. FCS doesn’t just clear symptoms, it supports the whole system by improving perfusion, oxygenation, and neural conductivity, it supports tissue regeneration. But it also reveals something deeper, we are only as healthy as our terrain. If the body is perpetually inflamed, because of stress, sugar, poor sleep, endocrine disruptors, viral debris, or biomechanical strain, it will not heal, no matter how targeted our treatment. This is why frameworks like the “buckets of health” are also crucial to appreciate:
The Bigger Picture - Terrain, Not Just Technique Most patients (and clinicians) want discreet solutions. A method. A protocol. A “fix.” And FCS delivers that in many cases. But the truth is also that the context in which we live (environmentally, socially, nutritionally) is flooding the system faster than it can be drained. This means FCS must be understood not just as a technique, but as a diagnostic lens, a way of reading where the system is burdened, congested, or trapped. And from that lens, we must ask deeper questions:
Reclaiming Our Terrain Fascial Counterstrain isn’t a silver bullet. But it is a paradigm shift, a way of seeing the body not as a machine with broken parts, but as a fluid, intelligent system locked in struggles with its environment. A system designed to heal, if only we can help it along the way to free itself up. In a world filled with chronic inflammation, we don’t just need better medicine, we need a new map. And that map may just be drawn through fascia. If you're seeking an osteopath or myotherapist working in our clinic and you're ready to go beyond symptom chasing, if you’re seeking a clinical framework that bridges physiology, neurology, fascia, and fluid flow, then we invite you to reach out and ask us about who is your best fit to try out this exciting new modality for yourself! Precision with a Paradigm Fascial Counterstrain brings a rare offering, a technically precise treatment within a whole-body, systems-aware paradigm. By identifying tender points (surface markers of deeper fascial inflammation) and using indirect decompression techniques, FCS:
Coming Up Next: When Precision Fails Without a Paradigm In my next blog, we’ll zoom out further, to explore how modern medicine's obsession with precision can actually blind us to the larger systems that make us sick in the first place. Why do so many people seek discreet hacks instead of meaningful change? And how can clinicians bridge the gap between technical care and paradigmatic wellness? By Dr Sarah Varmalis, Senior Osteopath At Simple Wellness in Rowville, one of the most common questions we hear is: "Should I see a myotherapist or the osteopath?" With seven skilled myotherapists and one osteopath working side by side in the clinic, it’s no surprise people want to understand how each approach works, and which one might suit them best. The truth is, both therapies offer real value, just with different tools and treatment styles depending on what your body needs.  What Does a Myotherapist Do? Myotherapy is focused on relieving pain, tension, and dysfunction in the muscles and connective tissues of the body. It’s an evidence-based, hands-on therapy that supports everything from muscle tightness and sports injuries to postural imbalances and everyday aches. At Simple Wellness, our myotherapists draw from a wide range of techniques, such as:
What Does the Osteopath Do? While myotherapy often focuses directly on muscles and soft tissue, osteopathy takes a broader view of the body, looking at how the musculoskeletal system interacts with the nervous, circulatory, lymphatic, and even organ systems. At Simple Wellness, our osteopath uses a unique approach called Fascial Counterstrain. This gentle, highly specific technique works by identifying and releasing tension held in the fascia, the connective tissue surrounding everything from muscles and joints to nerves, blood vessels, and organs. Each session begins with a cranial scan, a subtle but powerful assessment method that helps locate areas of restriction throughout the body. Treatment then involves positioning the body into a place of ease, allowing the nervous system to let go of protective patterns and promote healing. It’s a calm, non-invasive approach that’s suitable for sensitive, complex, or long-standing issues. So, Which One Should You Choose? Both myotherapy and osteopathy can be incredibly effective—the best choice really depends on what your body needs and how it responds to treatment. And sometimes, a combination of both is ideal. Here’s a general guide to help:  The Power of Working Together One of the best parts of the Simple Wellness approach is the way our team works together. It’s not uncommon for someone to see a myotherapist for muscular tension, then the osteopath for deeper system-wide regulation—or vice versa. We believe in personalised care, not one-size-fits-all solutions. That means listening to your goals, understanding your body’s needs, and making sure you’re booked in with the right person at the right time. Understanding Trigger Points and Illness/InfectionHave you ever noticed muscle pain and tender spots without any obvious reason, especially when you don't have other symptoms that would make you aware of an underlying infection or disease? Surprisingly, what may seem like purely musculoskeletal pain can actually be due to an infection, even if you haven't experienced typical symptoms like fever or sore throat. Understanding why this happens can help you manage your pain more effectively. When you're dealing with an infection like a cold, you might notice muscle pain and tender spots, even if you haven’t done anything to strain your muscles. These painful spots are known as trigger points (TrPs), and they can appear during or after an illness due to several interconnected factors. Let's explore why this happens and what you can do about it.  How Illness Leads to Trigger Points
Inflammatory Response Cytokine Release happens when you’re sick, your body releases substances called cytokines to fight off the infection. These cytokines can make your nerves more sensitive, leading to increased muscle pain and tension. Local inflammation throughout your body can worsen existing muscle issues or create new areas of tension, resulting in TrPs. Muscle Tension and Fatigue Increased Muscle Tension while being unwell is common and often the causes of muscle tension as well as body aches, shivering, and overall discomfort is the result. This added tension can contribute to the development of TrPs. Fatigue and weakness from illness, which can lead to poor posture and reduced physical activity. These factors strain your muscles, creating conditions that favour TrP formation. Reduced ATP Availability Energy Depletion results from fighting an infection and the usage of a lot of your body's energy, reducing the ATP available for muscle function. ATP is crucial for muscle relaxation, and its shortage can lead to TrPs. Metabolic Stress arises from the stress of battling an illness that can deplete your energy reserves, causing muscles to stay contracted and promoting TrP development. Sympathetic Nervous System Activation Stress Response gets activated with Illness, the sympathetic nervous system, part of your body’s stress response, which increases muscle tone and tension, contributing to TrPs. Poor Sleep and Recovery Sleep Disruption due to infections often disrupting sleep, impairing your body’s ability to recover and repair muscle tissue effectively. Poor sleep can exacerbate muscle pain and tension, increasing the likelihood of TrP formation. Impaired Healing from a lack of adequate rest during illness hinders muscle healing, leading to chronic tension and TrPs. Why Trigger Points can be Random and Localised Localised Muscle Use and Strain Compensatory Muscle Use can occur when sick since you might change your posture or muscle use to compensate for discomfort, leading to overuse or strain in specific muscle groups and causing localised TrPs. For example, frequent coughing can overwork the neck and upper back muscles, leading to TrPs. Nerve Sensitization from Illness can sensitise specific nerves, increasing pain perception in certain areas and leading to localised TrPs. Metabolic and Circulatory Factors Localised Energy Crisis where the energy demands on specific muscles might be higher due to illness-related activities, causing localised energy depletion and TrPs. Impaired Circulation from Illness can change blood flow and circulation, making areas with already compromised circulation more prone to TrPs. Practical Examples
Practical Implications Infections like a cold can lead to the formation of trigger points due to a combination of systemic inflammation, increased muscle tension, fatigue, reduced energy availability, stress responses, and disrupted sleep. These factors create an environment where muscles are more prone to tension and pain, resulting in localised and seemingly random TrPs. By understanding these mechanisms, you can take preventive and therapeutic measures to manage muscle pain during illness. Preventive Measures To reduce muscle tension and prevent trigger points, it is essential to stay well-hydrated, get adequate rest to support muscle recovery, and engage in regular physical activity. When sick, whether very symptomatic or not, even incorporating gentle stretching and varied movements for all regions of the body can significantly help in relieving muscle tension. Therapeutic Approaches Additionally, therapeutic approaches such as massage therapy are just as important as ever for alleviating muscle tension and dispelling/preventing TrP formation. Consulting a myotherapist for specialised treatment is an effective way to manage muscle pain and tension. Using pain management techniques, such as over-the-counter pain relievers, can also reduce inflammation and muscle tension. Take action today to prioritise your muscle health by staying hydrated, getting enough rest, and incorporating regular movement into your routine. Consider therapeutic approaches like massage and myotherapy especially in order to assess that it’s not something more serious, and don't hesitate to use pain management techniques to keep muscle tension at bay. By Ethan Farr, Sports Myotherapist Muscle pain isn’t always caused by injury or intense workouts. More often than not, the real culprits are small, unconscious habits we repeat daily or positions we stay in for prolonged periods of time—many of which slowly build tension, stress, and dysfunction in our muscles over time.  Here’s a breakdown of the most common muscle-wrecking habits—and what you can do to fix them.
1. Screen time and poor posture Whether it’s hours at a desk, sitting in front of a tv or doom scrolling endlessly on your phone, screen time often encourages poor posture. The most common issue? “Text neck”—where the head is craned forward and shoulders round inward, causing strain on the neck, shoulders, and upper back. The longer you stay in that position, the more your muscles adapt to it, shortening and tightening where they shouldn’t. How to Fix It:
2. Slouching at Your Desk/Repetitive Movements at Work If your job keeps you sitting or doing the same motion over and over (typing, lifting, scanning, etc.), it’s easy for muscular imbalances and joint strain to build up. Slouching compresses your lower back and hips and “switches off” the core adding load to your lower back and results in low back tightness and pain. While repetitive tasks overuse specific muscles and underuse others—leading to fatigue, tightness, irritation of the muscles and tendons or even chronic pain. How to Fix It:
You spend 6–8 hours a night in the same position—if your posture is off during sleep, that’s a long time for muscles to be stuck in awkward positions. Sleeping on your stomach can hyperextend your neck, while an unsupportive pillow can strain your shoulders and spine. How to Fix It:
4. Poor Walking Mechanics or Shoe Choices Walking is something we do every day without thinking—but poor mechanics or unsupportive shoes can silently wreak havoc on your muscles and joints over time. Common issues include overpronation (feet rolling inward) also considered to be collapsed arches or flat footed, heel striking too hard, or walking with imbalances due to past injuries or muscular tightness. Add in unsupportive or worn-out shoes, and you’ve got a recipe for chronic pain in the feet, knees, hips, or even your lower back. How to Fix It:
Final Thoughts Muscle pain doesn’t always start with a big event—it often begins with small, overlooked habits. But the good news? These habits are fixable. With regular posture checks, ergonomic tweaks, movement breaks, mindful sleep positioning, and better walking mechanics, you can significantly reduce unnecessary muscle tension and avoid long-term damage. If you’re feeling persistent pain or tension, don’t wait—get help early and book an appointment. The sooner you address it, the easier it is to fix. A combination of daily self-care and professional support (like massage, myotherapy, physiotherapy, or movement coaching) can keep your muscles moving well and pain-free for the long haul. By Megan Cornish, Myotherapist Managing an endometriosis flare-up can be draining, both physically and mentally. However, having a few self-care strategies on hand can significantly improve your discomfort during an endometriosis flare. Here are a few to keep in mind!  Warmth!
Keep Comfortable!
Time Out
Support Your Internal Environment!
All of that still not helping? We totally get it, an endometriosis flare-up is not just bad pain, its severe and can be debilitating. But there is more out there to help. Myotherapy is safe and super effective for getting on top of endometriosis pain. Your Myotherapist will use manual therapy techniques such as abdominal and lower back soft tissue massage to relax muscle tissue therefore reducing uterine contractions and pain. Massage can also stimulate endorphins that can combat hormones associated with pain whilst bringing blood flow to the area to promote healthy tissue function. If you are in an endo flare-up currently or you would like to preplan care in advance, book an appointment with Megan! She's one of our qualified Myotherapists who is experienced in women's health pain management. By Rachael Bird, Myotherapist Patellofemoral Pain Syndrome (PFPS), also known as runner's knee, is a common orthopedic condition characterised by pain in the front of the knee, typically around or behind the patella (kneecap). It is often associated with activities that involve repetitive knee motion, such as running, jumping, squatting, or prolonged sitting.  Here are some key aspects of Patellofemoral Pain Syndrome: Pain Location: The primary symptom of PFPS is pain around or behind the patella. The pain may worsen with activities like climbing stairs, kneeling, or sitting for extended periods. Causes and Risk Factors:
Symptoms:
Diagnosis:
Treatment:
Prevention:
It's important for individuals experiencing knee pain to consult with a healthcare professional for an accurate diagnosis and appropriate management plan tailored to their specific condition and needs. 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 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. |
Meet Our Team
We have a team of great practitioners available 7 days a week at our Rowville clinic. Archives
January 2026
Categories
All
|
RSS Feed
Got a question about Myotherapy or Osteopathy?
Contact us by phone, email or Facebook
Simple Wellness Myotherapy & Osteopathy
Shop 12B/150 Kelletts Rd, Rowville VIC 3178 |
Phone us on
(03) 8204 0970 |
|