Inline Therapies

08/01/2026

06/01/2026

A quick read as to why pain is so common after Christmas, with a link inside for the latest blog on low back pain.

05/01/2026

Back pain is so common in January!

Around 8 in 10 people will experience it at some point - 80% of the global adult population!

Most episodes improve within a few weeks, even when the pain feels intense, for others it can be months or keep coming and going for years.

Imaging and scans are not seen as the gold standard assessment for back pain - physio is! Imaging rarely tells us anything that would change your treatment. And even things like disc bulges and 'age related changes' are seen in lots of people with no pain at all so seeing those on images doesn't give us much to go on either.

Long-term rest often slows recovery more than it helps. Gentle, regular movement is key. If you can, to and see a physio to get some advice and treat specific to you and what you're experiencing so you can get back to doing what you love.

31/12/2025

𝐓𝐫𝐲𝐢𝐧𝐠 𝐭𝐨 𝐜𝐨𝐧𝐜𝐞𝐢𝐯𝐞 𝐬𝐡𝐨𝐮𝐥𝐝 𝐧𝐨𝐭 𝐟𝐞𝐞𝐥 𝐥𝐢𝐤𝐞 𝐠𝐮𝐞𝐬𝐬𝐰𝐨𝐫𝐤.

If you are wondering whether your current habits support fertility, my Fertility Friendly Quiz can help you understand the basics without pressure or confusion.

Take the quiz here: https://www.nourishandgrownutrition.co.uk/quiz-is-your-nutrition-fertility-friendly

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29/12/2025

Did you know an estimated 14 million people in the UK live with bladder problems — and around one in three women will experience urinary incontinence in their lifetime? But only 1 in 5 people actually seek help which means so many are putting up with it or just accepting it as “normal.” That’s not good enough, we should be able to live an active, fun life without being held back. 💛

Urinary incontinence is when urine leaks when you don’t want it to.

Here are some of the main types:

✨ Stress incontinence — little leaks when your bladder gets put under pressure, like coughing, laughing, sneezing or jumping.
✨ Urge incontinence — a sudden, intense need to go where leaking can happen before you get there.
✨ Mixed incontinence — a bit of both stress and urge together.

Just because it’s common doesn’t mean it’s something you should quietly tolerate for years. There’s lots that can be done to help — and talking to someone can be the first step.

06/12/2025

Physiotherapy isn’t just about exercises. It’s about listening to how your body feels when you move (or not!), trying to understand what’s going on, and helping you feel back to yourself. Whether it’s an old injury, a recurring issue, or just wanting to move more comfortably, you don't have to just sit back and accept it as unchangeable.

Even when something has been diagnosed as 'never going away,' how we respond to it, work with it, and decide to lead our lives, is our choice, in every single second we're alive.

27/11/2025

If tight calves or the occasional cramp wakes you up at night, a simple stretch before bed can make a real difference. Tight calf muscles can affect our circulation, ankle mobility, and even our walking pattern.

Give this a go:
Stand facing a wall, place your hands on it for support, step one foot back with the heel firmly on the ground, and gently lean forward until you feel a steady stretch through the calf of the back leg. Hold for around **30 seconds**, swap sides, and repeat **2–3 times on each**.

Don't feel you need to force anything— a gentle, consistent stretch helps the muscle relax and reduces the chance of those sudden cramps later on.

If tightness or cramps keep returning, consider hydration levels or gradually increase your daily walking, as stronger, well-used calves tend to behave better at night.

24/11/2025

Research consistently shows that **10 minutes of brisk walking a day** can help improve our cardiovascular health, circulation, joint mobility, and energy levels. It's a quick win as even small increases in daily activity can reduce the risk of conditions such as heart disease and type 2 diabetes.

It can help improve mood and reduce stress (thank you endorphins), support bone health and even 70 mins of brisk walking a week (ie. 10 mins/day) has been linked to longer life expectancy in several large health studies.

**How to build it into daily life:**
• Walk the long way round the car park or get off the bus one stop earlier.
• Use part of your lunch break or day to loop around the block.
• Pair it with a daily task — a phone call, a podcast, or a quiet moment to yourself.
• Make it the first 10 minutes after finishing work or your to-do list to help your body switch gears.

This can be a simple, achievable, and genuinely beneficial way to support your long-term health without needing to spend any money. If you’re unsure how to increase activity safely because of pain or an injury, consider getting some advice to navigate that.

23/11/2025

Your glutes are basically your body’s built-in shock absorbers. When they’re strong, it helps to reduce the demand on your lower back.

Two simple exercises worth trying:
• **Bridges** – lying on your back, feet flat, contract the muscles at the back of your hips (glutes) and keeping them contracted lift your hips off the ground. Pause at the top then lower slowly.
• **Squats** – slow, steady, and controlled. You can complete these leaning on a wall and sliding down the wall as low as you can control, pause at the bottom of the move and contracting those hip muscles again, push back up to standing again. 🏋️

A good starting point is to aim for **2–3 sets of 10–12 reps**, **3 times a week**. If the last few reps feel pleasantly challenging (not painful), you’re in the right zone. If you breeze through them while thinking about what to have for tea, you can make them harder by slowing them down or adding a little extra weight.

And if you're not sure what’s right for your body or your back, contact your local friendly physio for a bit of guidance 😁