Jordan The Physio

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Australia
Picnic Point, NSW
Jordan The Physio

Helping you recover from pain, move better, and perform at your best. Book your session at Optimal Peak Sports Physiotherapy today.

We treat all musculoskeletal injuries—from back and neck pain to sports and work-related injuries.

03/06/2025

Follow for more tips to train through pain and still reach your fitness goals

I’m a physio and coach who helps people with injuries, pain, or niggles train safely — so they can lose fat, build muscle, and get strong without making things worse

You don’t need to stop training

You just need the right plan

You’ll learn how to:

✅ Modify exercises when something hurts

✅ Build a training plan that actually suits your body

✅ Stay consistent even when pain flares up

✅ Get real results — without second-guessing every workout

For more strategies to train through pain and still get results…

👉 Follow

01/06/2025

💪 You’re training hard

🍽️ You’re eating better

✅️ You’re doing “everything right”

But somehow… you’re still not getting results?

Here’s the uncomfortable truth 👇

You think you’re being consistent, but you’re not tracking a thing

No data = no proof

And no proof = no real progress

This post breaks down the biggest blind spots stopping your results, and how to fix them with simple daily tracking 🔍

👇 Want my FREE daily habit tracker to help you log training, nutrition, pain and actual progress, all in one place?

Comment “Habits” and I’ll send it over

29/05/2025

🎯 You’ve set the goal

💥 You started strong

…Then life happened. Again

If you’re tired of starting over every few months, this post is for you

Here are 5 reasons you’re not hitting your goals (and how to fix each one)👇

Because it’s not your genetics

It’s not your program

It’s the way you’re planning (or not planning)

👇 Want my FREE 5-day Goal Setting Fix that actually gets results?

Comment “Goal” and I’ll send it your way

27/05/2025

Just because it hurts doesn’t mean you have to stop training ❌

It means it’s time to train smarter ✅

If you’ve been told to “rest” until the pain goes away…

You’re playing the long game wrong

Because no training = no progress

This post gives you 5 movement swaps that reduce pain and still keep you building strength 💪

👇 Want my FREE 5-day plan to train through pain without flaring things up?

Comment “Pain Free” and I’ll send it over

24/05/2025

Comment "Plan" for your FREE gym plan builder 💪

22/05/2025

Comment “Tracker” if you’re done winging it and want to actually see progress

Showing up to the gym is great — but showing up without a plan? That’s the fastest way to stay stuck

Most people aren’t lazy…
They’re just lost

They don’t know what to track
They don’t know what to aim for
And they keep switching plans before anything has time to work

If that’s you — it’s not your fault
But it is time to change it

Want the exact tracker I use with my clients?
I’ll send it to you free

Just comment "Tracker" below and I’ve got you

18/05/2025

Still stuck in pain because someone told you to “just rest”?

That advice is exactly why you’re weaker, frustrated, and scared to train again

Pain isn’t the problem

The real issue?
No one’s shown you how to move properly through it

This is what real rehab looks like — not more rest, not guesswork

Comment “Pain Free” and I’ll send you the free guide I give my clients to help them train smarter (and actually get better)

12/06/2024

6 Ways to Sit Without Hurting Your Back

You wouldn’t believe how many people sabotage their back health simply by sitting.

In my journey I’ve discovered 6 ways to sit that keep your back in top shape.

These tips are game-changers, especially if you’re glued to your desk all day.

Let’s dive in and transform the way you sit.

1. Plant your feet flat on the floor.

This simple move stabilises your lower back and keeps it aligned.

2. Keep your knees at a 90-degree angle.

This reduces the strain on your hips and back.

3. Your chair should support the natural curve of your spine.

Adjust the backrest so it fits snugly against your lower back.

4. Make sure your desk and screen are at eye level.

This prevents you from slouching or leaning forward.

5. Take breaks every 30 minutes.

Stand up, stretch, or walk around to relieve pressure on your back.

6. Consider using a lumbar roll.

This small cushion can provide extra support for your lower back (if you don’t have immediate access to a lumbar roll, you can roll up a bath towel for the same effect).

I’ve seen incredible transformations in my clients by following these steps.

Sitting is an inevitable part of life, so why not do it right!

Remember, it’s not just about sitting – it’s about how you sit.

Implementing these tips will make a world of difference for your back health.

Start today and feel the change. Your back will thank you for it.

Stay active, stay healthy, and keep pushing towards your best self.

P.S. Don’t just keep this to yourself – share these tips with a friend who could use some back relief. They’ll thank you too!

09/06/2024

Is sitting too much really the reason for your lower back pain? 🧐

Here are 3 things you can do to help:

1. Stand up and stretch every hour.
2. Adjust your chair for better back support.
3. Take short walks during your breaks.

What other strategies have helped you? 💬

05/06/2024

The Invisible Threat Lurking Behind Your Lower Back Pain

Many people believe that resting and avoiding movement is the best way to handle lower back pain.

But here's the little-known fact: prolonged inactivity is one of the worst things you can do for your back.

Here are 3 invisible threats that are contributing to your lower back pain:

1. Muscle Atrophy

When you remain inactive, your muscles weaken, losing their ability to support your spine properly.

My clients learn this the hard way when they follow the "rest and recover" advice given by other health professionals and end up in more pain than before.

2. Poor Posture

Sitting for extended periods can lead to postural imbalances, putting undue strain on your lower back.

Despite regular exercise, sedentary work habits are sabotaging your progress.

3. Mental Stress

Chronic pain can lead to anxiety and depression, which in turn can exacerbate physical symptoms.

The key takeaway from all this is that movement is medicine.

Inactivity and poor habits are the real enemies.

To move freely and without pain, you need to stay active, maintain good posture, and manage stress effectively.

Don’t let these hidden dangers catch you off guard.

04/06/2024

I’ve got a confession to make.

As someone who helps people on a daily basis with their pain, there are days when I’m not motivated.

Yes, even the person who helps others conquer their low back pain and live pain-free has moments of struggle.

One of my biggest weaknesses is not always being motivated.

Some days, I wake up feeling like I can take on the world, but other days, it feels like I’m carrying the weight of it.

I’ve experienced emotional lows where I’ve doubted my ability to push through.

Those moments of self-doubt can be crippling, making it hard to stay on track and keep moving forward.

But here’s what I’ve learned: It’s okay to have those days.

Those lows have taught me the importance of self-compassion and understanding my own limits.

They’ve helped me realise that motivation isn’t a constant state, but a wave that ebbs and flows.

And through those lows, I’ve found a deeper resilience within myself.

It’s these experiences that make me even more committed to helping you move freely and without pain, no matter how tough the journey gets.

03/06/2024

Did you know that sitting is the new smoking?

I know it sounds crazy, but the impact of a sedentary lifestyle on your lower back is just as dangerous.

But here's the good news: we can change that. Together.

I get it. You spend hours at your desk, feeling chained to your chair.

You’re tired, your back hurts, and some days it feels like there’s no end in sight.

It’s frustrating. It’s painful. And sometimes, it feels downright impossible to push through.

I’ve been there too. I’ve felt that same pain, the same sense of being stuck.

But here’s what I’ve learned: we have the power to transform our lives and our bodies.

We don’t have to let our pain define us.

Imagine this: a life where you move freely and without pain.

Where your lower back no longer holds you back from doing what you love.

Where you wake up each day feeling strong, capable, and ready to tackle whatever comes your way.

It’s not just a dream. It’s a reality that’s within your reach.

I remember a client, just like you, who struggled with the same issues.

She was an office worker, spending hours at her desk, feeling the toll it took on her body.

But she made a decision. She decided to take control of her health, and together, we created a plan.

Through consistent, targeted exercises and a commitment to movement, she transformed her life.

Her pain diminished, her energy increased, and she found a new sense of freedom and vitality.

You can do this too. You have the strength, the determination, and the power to overcome your pain.

It won’t be easy, and there will be tough days. But remember, we’re in this together.

Every step you take brings you closer to the life you deserve.

So, let’s do this. Stand up, stretch, and take that first step towards a pain-free life.

I believe in you. We believe in you.

Share your thoughts and experiences with me.

Let’s rally together and support each other on this journey.

Comment below if you’re ready to break free from pain and embrace your best self.

Yes, we can. Yes, we will. Let's do this!

To your health and freedom.

Let’s transform our lives. Together.

Address

Picnic Point, NSW

Website

https://www.jordanthephysio.com/1-on-1-coaching-train-through-pain

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