CB Physiotherapy

14/07/2025

Exercise should be a first-line approach for lower back pain — not a last resort. 💪🧠

Research shows that targeted movement and strength work can help reduce pain, improve function, and prevent future flare-ups. ✅

Resting too much? That often leads to more stiffness, weakness, and fear around movement. But the right exercises can help you rebuild trust in your body and get back to doing what you love — whether that’s training 🏋️‍♂️, working 💻, or just getting through the day without pain.

Not all back pain is the same — but for most people, staying active 🏃‍♀️ and gradually returning to movement is key. Movement is medicine.

25/06/2025

💥 Back Pain Fundamentals: An Evidence-Based Approach for PTs 💥

I’m thrilled to be hosting this upcoming webinar with tailored specifically for personal trainers aiming to confidently manage clients with back pain.

✅ Dive into the latest evidence-based strategies
✅ Debunk common myths 
✅ Gain practical tools you can implement immediately

🗓 Date: July 16
⏰ Time: 1:00 pm – 2:00 pm (AEST)
📍 Location: Online (via Zoom)
🎓 CEC: Earn 1 AUSactive CEC

Don’t miss out on this opportunity to enhance your knowledge Register now through the Aus Active website!

17/06/2025

🔥🏉 Don’t stop training legs during footy season! 🏉🔥

Keeping your legs strong is crucial to performing at your best and staying injury-free.

But remember—your training program might need some tweaks during the season.
Think less volume, more power, and footy-specific exercises to match your game demands. 💪⚡️🏃‍♂️

No excuses like “heavy legs” or “cold winter”—smart training is what keeps you on the field and dominating every game! 🙅‍♂️❄️

Adapt your sessions, but be sure to maintain strength in order to protect your knees, hamstrings, and ankles from injury. Your body will thank you, and so will your coach! 🙌🔥

16/06/2025

🎉 A (slightly belated) but very big congratulations to CB Physiotherapy client Hayley Thomas on conquering her first ever marathon! Hayley crossed the finish line of the Adelaide Marathon in an impressive 4 hours and 17 minutes.🏃‍♀️💪

Running 42.2km is one of the most physically and mentally demanding challenges out there. It takes months of consistent training, grit, and serious determination — and Hayley took it all in her stride.

We’re proud to have supported you on the journey. An incredible milestone and one you’ll never forget — well done! 👏👏

Eye’s now on Run Melbourne and the Brighton Beach half! 👀

14/05/2025

𝐋𝐎𝐀𝐃 𝐯𝐬 𝐂𝐀𝐏𝐀𝐂𝐈𝐓𝐘 ⚖️ – 𝐖𝐡𝐲 𝐢𝐭 𝐦𝐚𝐭𝐭𝐞𝐫𝐬 𝐟𝐨𝐫 𝐲𝐨𝐮𝐫 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐚𝐧𝐝 𝐢𝐧𝐣𝐮𝐫𝐲 𝐩𝐫𝐞𝐯𝐞𝐧𝐭𝐢𝐨𝐧

Think of your body like a bank account.

𝐋𝐨𝐚𝐝 is what you 𝘸𝘪𝘵𝘩𝘥𝘳𝘢𝘸 — your workouts, training intensity, frequency, running, lifting, sport, even physically demanding work or DIY projects.

𝐂𝐚𝐩𝐚𝐜𝐢𝐭𝐲 is what you 𝘥𝘦𝘱𝘰𝘴𝘪𝘵 — your strength, mobility, endurance, training history, recovery, nutrition, sleep, stress levels, previous injuries, and overall health.

🔁 𝐈𝐧𝐣𝐮𝐫𝐢𝐞𝐬 𝐨𝐟𝐭𝐞𝐧 𝐡𝐚𝐩𝐩𝐞𝐧 𝐰𝐡𝐞𝐧 𝐲𝐨𝐮𝐫 𝐰𝐢𝐭𝐡𝐝𝐫𝐚𝐰𝐚𝐥𝐬 𝐞𝐱𝐜𝐞𝐞𝐝 𝐲𝐨𝐮𝐫 𝐝𝐞𝐩𝐨𝐬𝐢𝐭𝐬.

For example:
* Increasing your training volume too quickly
* Lifting heavier without building the foundations first
* Skipping sleep or training hard under high stress
*
Over time, this mismatch can overload your tissues, making you more susceptible to injury — even with something that once felt easy.

✅ The key? 𝘉𝘢𝘭𝘢𝘯𝘤𝘦 𝘵𝘩𝘦 𝘦𝘲𝘶𝘢𝘵𝘪𝘰𝘯.

That means gradually increasing your training, allowing time for recovery, and paying attention to the things that build capacity outside the gym too — sleep, stress, nutrition, and mental wellbeing.

So next time you’re tempted to go all-in on your workouts, ask yourself:
👉 𝘐𝘴 𝘮𝘺 𝘤𝘢𝘱𝘢𝘤𝘪𝘵𝘺 𝘳𝘦𝘢𝘥𝘺 𝘧𝘰𝘳 𝘵𝘩𝘪𝘴 𝘭𝘰𝘢𝘥?

Train smart. Stay consistent. Stay injury-free. 💪


 


12/05/2025

From injury to Everest!🏔️

A huge shout out to Patrycja — who just completed the Everest Base Camp trek via Gokyo Lakes, Gokyo Ri, and Cho La Pass… reaching a max altitude of 5,483m over 14 epic days. 🤩

Patrycja sustained a significant hamstring injury leading up to the trip, which threw a spanner in the works to her preparation to say the least. 🤕
⁣
The route was no joke: snow, ice, loose rock, altitude, and long days on foot — but the hammy held up well! 💪🏻
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Rehab can be a challenge both mentally and physically — but with consistency, the right plan, and a big enough reason “why,” the results speak for themselves. ✅
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Patrycja, thanks for trusting the process and for letting me play a small part in your journey. You’ve earned every step of that view 👏
⁣
Next goal: Gold Coast marathon in 8 weeks 🏃‍♀️🔥

16/04/2025

Worried your back pain might be something serious? 😟
�You’re not alone — but here’s the reassuring truth:

👉 Only 1–2% of lower back pain is due to serious conditions like:�
• Cancer (malignancy)�
• Spinal infection�
• Inflammatory disorders (e.g. ankylosing spondylitis)

That means 98–99% of back pain isn’t dangerous — even if it’s painful or persistent.�⁠�

Most cases are considered non-specific and can be influenced by a number of factors such as movement patterns, loading, deconditioning, stress, or sleep.�

💡 The good news? Most back pain responds well to an active approach — including movement, rehab, and the right guidance.�⁠�

❗Just because it’s common doesn’t mean you should ignore it — it deserves proper assessment and a clear plan.

�⁠�✅ Stay positive. Stay active. Recovery is possible with the right support.�⁠�

Got questions or not sure where to start? Drop a comment or DM us — we’re here to help. 👇


�

15/04/2025

Huge congrats to CBP client Joel Tam for taking out 1st place at APL Vic States last weekend! 🥇⁠
⁠
Joel came to CBP with persistent elbow pain during heavy bench press, but after a few solid weeks of rehab, he was able to smash a 120kg bench—an equal PB and completely pain-free. 💪⁠
⁠
He backed it up with a 182.5kg squat and a 217.5kg deadlift (just a whisker from locking out 225kg) for a massive 520kg total.
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Top work, Joel. Hard-earned and well deserved. 👏⁠

05/04/2025

Unfortunately it appears the CB Physiotherapy Instagram has been hacked - please ignore any DMs asking you for Spotify votes! 🫠

29/01/2025

SLEEP is by far the most important and effective recovery modality there is, and a lack of sleep has several negative consequences. These include increased risk of injury and increased neural sensitivity (meaning pain intensity is increased for pre-existing injuries).

A systematic review (Bonnar et al., 2018) looking at sleep interventions and athletic performance recommends that:

👉🏻 Extending sleep should always be prioritised by either facilitating earlier bed times or delaying morning training sessions.
👉🏻 Weekend sleep-ins should be limited to 1 hour later than normal weekday wake-up time.
👉🏻 Sleep hygiene should always be optimised (dark, quiet and cool bedroom, no stimulating activities prior to bed, dim light only for ~2 hours prior to sleep).
👉🏻 Cognitive strategies should be put in place to deal with any unhelpful thought processes such as anxiety, stress or pre-competiton nerves.

A simple but effective strategy to improve sleep quality is the regular practice of mindfulness. Many CBP clients practice 10 minutes of mindfulness each night (using an app such as headspace or calm) before bed to improve sleep quality and assist in recovery from injury.

20/01/2025

Big congratulations to CBP client Anti, who made an incredible return to the weightlifting platform this weekend - just 9 months post knee surgery! 💪👏

With a 106kg Sn**ch and a 125kg Clean & Jerk, Anti has qualified for the Australian Masters Weightlifting Team! 🇦🇺🏋️‍♂️

What an inspiring achievement—well done, Anti! 🎉🔥

23/12/2024