Pain Free Start

12/10/2025

That’s a wrap on our Driving Comfort Series!

I hope you’ve found the tips helpful — and that your next car journey feels a little easier on your back.

I’d love to know your own top driving tips — what’s made a difference for you on long journeys?

Pop your ideas in the comments - you never know who they might help! See my personal top tip 😂

Next week, we’re switching gears (no pun intended) and diving into desk set-up.
So many people I see in clinic mention back or neck pain after long hours at their computer — and often, it’s the little ergonomic tweaks that make the biggest difference.

Stay tuned for some simple, physio-approved ways to make your desk space work better for you.

Take care, Helen

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11/10/2025

Tools That Can Help While Driving. Final post in this 3 part series.

✅ Lumbar cushions — keep your lower back supported
✅ Wedge cushions — lift hips to align pelvis & reduce pressure
(I dive deeper into these in the full blog)

Even simple adjustments combined with these tools can help prevent aches on longer drives.

For full driving tips, stretches, and posture hacks, check the blog (link in comments).

Take care, Helen

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10/10/2025

This is perfect for world mental health day I thought. Especially just as I’m about to take the dog out. If you can’t walk then just get outside. Feel the sun on your face and wind in your hair.

Take care, Helen.

The Holistic Psychologist

09/10/2025

I hope you found yesterday's post useful.

Here are 5 More Tips to Reduce Back Pain While Driving:

6. Keep head & shoulders aligned — back of head near headrest, shoulder blades touching seat
7. Use cruise control wisely — gives your right leg a rest on long, safe stretches
8. Stretch before and after driving — hips, hamstrings, and lower back
9. Take regular breaks — even 2–3 minutes walking or shoulder rolls help reset posture
10. Strengthen your core & hips — long-term support comes from your own muscles

For all 10 tips plus guidance on cushions & wedges, check the full blog (link in comments).

Tomorrow we take a look at equipment that may help.

Take care, Helen

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08/10/2025

5 Quick Tips to Make Driving More Comfortable

Sore back after a drive? You’re not alone.

Try these simple tweaks:

1. Tilt your seat back slightly — around 100–110° to ease lower back pressure
2. Sit all the way back — this usually activates your seat’s lumbar support
3. Keep knees slightly bent — foot reaches pedals comfortably
4. Adjust your steering wheel — elbows stay relaxed
5. Stretch hips, hamstrings & lower back — before and after driving

Even small changes can make a noticeable difference!

Want all 10 tips and advice on cushions & wedges? Link to the full blog in comments.

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08/10/2025

I’ve just shown these to a patient in clinic and noticed they are on Amazon Prime offer today. £22 so I’ve just ordered another pair.

They are my all time favourite sandals. They are so comfy and supportive.

I wear them in the house instead of slippers as well as on days out climbing rocks and walking miles. They may not be the most stylish but I don’t care they are so comfy and they support my foot so well. It’s like walking on a yoga mat but with support.

Everyone I’ve shared them with loves them.

Supporting you feet helps with so many issues from foot to back pain and every thing in between. Take care of your feet.

They come in lots of different colours. I always order .5 size bigger. I’m a small 6 but get 6.5.

Just had to share 🫶🏼 https://amzn.to/46Ay0vv

07/10/2025

Is it wrong to have favourite patients?

Of course not - it is just like we all have our favourite child 🤣

Today these 2 lovely came to see me in clinic. Helen and Bill first came to see me 15 years ago. Since then I see them every few years as and when things crop up and it is always a pleasure. The place lights up when they arrive.

Great to see you both again today. It really has been lovely having you in my life this last 15 years.

Thank you both so much.

07/10/2025

“When you’ve got an afternoon and evening clinic ahead but really don’t fancy tackling the admin pile just yet… you end up trying a cheats brunch quiche instead.

Spotted this recipe online — super quick, high protein, and a great way to start the day! Uses a wrap instead of pastry - genius. will definitely make again.

Sometimes taking 10 minutes to fuel properly makes all the difference — more energy, better focus, and a happier body 💪

Bon appétit!”

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05/10/2025

Ergonomics 101: Small changes, big wins for your body

Ever wondered why your neck aches after working, driving, or even relaxing on the sofa? It’s often not the activity — it’s the setup.

That’s where ergonomics comes in — the science of designing your environment to work with your body, not against it.

** Over the next few weeks, I’ll share simple, real-world ergonomic tips for your:

Home workspace

Driving posture

Everyday seating

Standing Desks

And even your sleep setup

Because feeling better often starts with small tweaks — not big overhauls.

𝗖𝗼𝗺𝗺𝗲𝗻𝘁 𝗯𝗲𝗹𝗼𝘄: 𝘄𝗵𝗶𝗰𝗵 𝗮𝗿𝗲𝗮 𝗱𝗼 𝘆𝗼𝘂 𝘀𝘁𝗿𝘂𝗴𝗴𝗹𝗲 𝘄𝗶𝘁𝗵 𝗺𝗼𝘀𝘁 — 𝗱𝗲𝘀𝗸, 𝗰𝗮𝗿, 𝘀𝗼𝗳𝗮, 𝗼𝗿 𝘀𝗹𝗲𝗲𝗽?

Take care, Helen

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03/10/2025

Came home late from the hospital last night to find Grace unboxing her new nail products. She will be taking over the clinic soon! 🤣

01/10/2025

Antioxidant Levels… and Why They Matter

I recently got the chance to measure my antioxidant levels — completely by chance — and wow, the timing couldn’t have been better.

Life had slipped a bit (you know those moments… routines gone, holiday habits lingering), and I wasn’t feeling my best. So, I joined the test with some of my younger, fitter physio colleagues… and scored 52,000! 😳

For context: the others ranged between 20,000–50,000. They even made me do it twice because they didn’t believe it.

It was a real eye-opener: supporting your body nutritionally truly makes a difference. I’ve always had the immune system of an ox — rarely catch anything — this is probably why.

𝗪𝗵𝘆 𝗮𝗻𝘁𝗶𝗼𝘅𝗶𝗱𝗮𝗻𝘁𝘀 𝗺𝗮𝘁𝘁𝗲𝗿:

Protect your body: They neutralize free radicals — unstable molecules that can damage cells, speed up aging, and contribute to disease.

Support collagen & joints: They help protect connective tissues, keeping you resilient.

Boost recovery & energy: Good levels are linked to wellbeing, faster recovery, and steadier energy.

For my colleagues, it was a reminder: it’s not all about exercise — nutrition plays a huge part too. (Needless to say, the competition is on — my new collagen supplement also increases my antioxidants so watch this space!)

Curious about how antioxidants work and how you can boost them?
Read the full blog: Antioxidants – Protecting Your Body From the Inside Out.
Link in the comments

Take care, Helen

30/09/2025

🎉 Final day of our Anatomy challenge!
Let’s celebrate with a weird and wonderful muscle:

Meet the popliteus – small but mighty

It "unlocks" the knee when we start to bend it, especially when weight-bearing.

Not a gym favourite, but key to walking well.

Give it a little nod next time you're on a stroll!

𝗔𝗻𝘀𝘄𝗲𝗿 𝘁𝗼 𝗹𝗮𝘀𝘁 𝗾𝘂𝗲𝘀𝘁𝗶𝗼𝗻 - 𝗵𝗼𝘄 𝗺𝗮𝗻𝘆 𝗯𝗼𝗻𝗲𝘀 𝗶𝗻 𝟭 𝗳𝗼𝗼𝘁.
The human foot has 26 bones.
Here’s the breakdown:
Tarsals (7): talus, calcaneus, navicular, cuboid, and three cuneiforms
Metatarsals (5): one for each toe
Phalanges (14): 2 in the big toe, 3 in each of the other four toes