Fair Oak Physiotherapy

14/01/2026

Up to ~14 million people in the UK are estimated to have some degree of urinary incontinence (bladder leakage, accidental urine loss). This corresponds to roughly around 1 in 5 people of all ages.

14/01/2026

Let’s talk pelvic health:

Up to ~14 million people in the UK are estimated to have some degree of urinary incontinence (bladder leakage, accidental urine loss). This corresponds to roughly around 1 in 5 people of all ages.

Visualise your pelvic floor and see exactly what it is, where it's located and why it is important to train this hidden group of muscles. This 3D animation s...

13/01/2026

⭐️⭐️⭐️⭐️⭐️ 5-Star Google Review ⭐️⭐️⭐️⭐️⭐️

We love receiving feedback like this! 💙

“I found Hayley to be friendly, extremely qualified and was able to give me excellent advice.

The environment was clean and comfortable.

I felt she was giving me the best possible care and help, both during my appointment, but also with follow-up messages reminding me to do my exercises.

Went to multiple appointments, would highly recommend!!”

Thank you so much for taking the time to leave such a lovely review and for trusting Fair Oak Physiotherapy with your care. Your recommendation means the world to us! 🙌

11/01/2026

Why see a physiotherapist? 👇

✔️ Reduce pain and stiffness
✔️ Improve movement and flexibility
✔️ Recover faster from injury or surgery
✔️ Prevent future injuries
✔️ Boost strength, balance, and performance
✔️ Get personalised treatment tailored to your body and goals

Physiotherapy isn’t just for injuries — it’s about moving better, feeling stronger, and living pain-free. 💪
Whether you’re active, recovering, or simply want to move with ease, a physiotherapist can help you get there.

📍 Book your session today and take the first step toward better movement.

11/01/2026

fair oak neighbourhood

11/01/2026

10/01/2026

🧘‍♂️ Downward Dog (Adho Mukha Svanasana) 🧘‍♀️
A simple yet powerful pose used in physiotherapy and rehabilitation to improve strength, flexibility, and posture.

✨ Benefits:
✔️ Stretches the spine, shoulders, hamstrings & calves
✔️ Strengthens arms, legs, and core muscles
✔️ Improves posture and spinal alignment
✔️ Helps reduce neck, shoulder & lower back stiffness
✔️ Enhances blood circulation and mobility
✔️ Supports recovery from muscle tightness and sedentary lifestyle issues

👨‍⚕️ Physiotherapy Tip:
Downward Dog is often prescribed in physiotherapy programmes for patients with back pain, poor posture, muscle tightness, and early-stage rehabilitation, when performed with proper technique and guidance.

⚠️ Important:
Always perform within a pain-free range. Individuals with shoulder, wrist, or severe back issues should consult a physiotherapist before practicing.

📌 Move better. Stretch smarter. Heal naturally.

08/01/2026

✨ Lower Back Pain Relief Exercise: Knee Hugs ✨

Struggling with lower back stiffness or pain? This simple knee hug exercise can help relieve tension, improve flexibility, and gently mobilise your spine.

🔹 How to do it:
1️⃣ Lie on your back with knees bent
2️⃣ Gently pull one or both knees toward your chest
3️⃣ Hold for 10–20 seconds while breathing deeply
4️⃣ Relax and repeat 5–10 times

✅ Helps reduce lower back pain
✅ Improves spinal mobility
✅ Promotes relaxation of tight muscles

⚠️ Move within a pain-free range. If pain worsens, stop and consult a physiotherapist.

📍 Ideal for desk workers, postural back pain, and early rehabilitation
👩‍⚕️ Guided by physiotherapy principles

07/01/2026

Lower Back Pain? Try This Simple Exercise 👇

🔹 Pelvic Tilt Exercise
This gentle movement helps reduce lower back pain by improving core strength and spinal mobility.

How to do it:
1️⃣ Lie on your back with knees bent and feet flat on the floor
2️⃣ Gently tighten your abdominal muscles
3️⃣ Flatten your lower back into the floor
4️⃣ Hold for 5 seconds, then relax
5️⃣ Repeat 10–12 times

✅ Helps relieve stiffness
✅ Improves posture
✅ Supports your lower back

📌 Tip: Move slowly and avoid holding your breath.

If your back pain persists, a physiotherapy assessment can identify the root cause and create a personalized treatment plan.

💬 Message us to book an appointment or learn more!

06/01/2026

05/01/2026

⚡ Nerve Pain – Signs & Symptoms ⚡

Are you experiencing pain that just doesn’t feel like a normal muscle ache? It could be nerve pain.

Common signs and symptoms include:
🔹 Sharp, shooting, or electric-shock type pain
🔹 Tingling or “pins and needles” sensations
🔹 Numbness or reduced feeling
🔹 Burning pain
🔹 Pain that travels down an arm or leg
🔹 Muscle weakness

Nerve pain can be caused by conditions such as sciatica, trapped nerves, disc problems, or repetitive strain. The good news? Physiotherapy can help by reducing pain, improving movement, and addressing the root cause.

At Fair Oak Physiotherapy, our experienced physiotherapists will assess your symptoms and create a personalised treatment plan to get you moving comfortably again.

📍 Fair Oak
📞 Get in touch today to book an appointment or ask for advice.

👉 Don’t ignore nerve pain – early treatment can make a big difference.

04/01/2026

🏃‍♀️ RUNNING EDITION: Start Smart, Run Strong 🏃‍♂️

Thinking about starting your running journey? Whether you’re lacing up for the first time or getting back into it, a smart start makes all the difference 👟

✨ Physio-approved tips to get you running safely:

• Start slow – walk-run intervals are your best friend
• Warm up properly – activate your glutes, calves & core
• Focus on technique – relaxed shoulders, steady cadence
• Build gradually – increase distance or time, not both
• Recovery matters – rest days help prevent injury
• Listen to your body – pain is not something to “push through”

Running should make you feel stronger, not sore or stuck on the sidelines. If you’re unsure where to start or dealing with niggles, a physiotherapist can help guide you every step of the way 💪

📩 DM us for a running assessment or personalised plan