PhysioCare

12/12/2025

✨ Sleep & Low Back Pain: The Cycle We Don’t Talk About Enough ✨

Struggling with low back pain and feeling exhausted? You’re not imagining it. Research shows a strong two-way relationship between chronic low back pain and sleep. People with persistent back pain experience more night-time awakenings, reduced total sleep time, poorer sleep quality, and longer time to fall asleep.

And here’s the kicker → poor sleep then increases next-day pain sensitivity, fatigue, and difficulty coping… feeding right back into the pain cycle.

Improving sleep isn’t just a “wellness” add-on — it’s a legitimate part of evidence-based back pain management. 😴🔥

Practical Take-Home Messages

✔️ Prioritise consistent sleep patterns
Your nervous system loves routine — aim for consistent sleep and wake times.

✔️ Create a pain-friendly sleep setup
Supportive pillows, comfortable positions, and heat can reduce night-time pain interruptions.

✔️ Build wind-down habits
Gentle mobility, breathing work, or light stretching before bed helps calm a sensitised system.

✔️ Move during the day
Regular activity improves both pain and sleep quality.

✔️ Address stress & mood
The review shows sleep, pain, and mood are linked. Mindfulness and pacing strategies help break the cycle.

✔️ Get support when needed
If pain is consistently disrupting your sleep, physio-led care + sleep strategies can make a meaningful difference.

02/12/2025

✨ NEW at PhysioCare ✨
Weekly yoga classes with Roisin begin this January 2026!
Wednesdays: 18:00 & 19:00
1 hour of guided movement, strength, and calm in a physiotherapy-led setting.
Spaces are limited, so book early!

20/11/2025

Lower back pain isn’t always just a back issue.
Women’s health concerns can play a bigger role than you might think.
Our Clinical Specialist Physiotherapist in Women’s Health is here to help you understand what’s really going on and guide you toward lasting relief.
✨ You’re not alone and you don’t have to live with the discomfort.

📖 Book your appointment at the link in bio!
📲 Contact us through social media or call 015310007

05/11/2025

Struggling with low back pain? 😣
Here are 5 simple exercises that can help you move easier, feel stronger, and start getting back to what you love 💪

✨ Remember: only move within your tolerable pain level — nothing should feel sharp or uncomfortable.
Gentle, consistent movement is key to recovery.

👨‍⚕️ In this video, Gabriel, our senior physiotherapist at Physiocare, demonstrates:
1️⃣ Glute Bridges
2️⃣ Knee Swings (Lumbar Rotations)
3️⃣ Cat–Cow
4️⃣ Hip CARs
5️⃣ Bodyweight Squats

These exercises can be a great starting point to improve your flexibility, core strength, and confidence in movement. We advise to perform 8-12 reps of each exercise and progress from there according to pain.

If your pain persists or you’re unsure where to start, we’re here to guide you in clinic or online.

▶ Book your appointment at www.physio.ie
📲 Contact us through social media or call 01 531 0007

04/11/2025

Is pain limiting your daily life? Have you lost the joy of doing your usual activities?

👉 Our team of physiotherapists is ready to help you understand your pain and your condition. A proper assessment is essential in any physiotherapy process as it allows us to set clear goals and plan your full recovery back to normal function.

Book your appointment at www.physio.ie or 📲 Contact us through social media or call 01 531 0007

23/10/2025

Your mindset shapes your journey. Trust our physiotherapy team to guide you towards recovery and well-being ✨

Contact us through our link in bio or call 015310007. We are happy to help! ☺️

20/10/2025

Happy Monday!

10/10/2025

Back pain is a common condition that affects many people at different times in their lives. However, there are several myths and misconceptions we’d like to clear up:

1️⃣ “Complete rest is the best option for back pain.”
While short periods of rest may help relieve acute pain, prolonged inactivity can actually lead to loss of physical capacity. It’s important to balance rest with guided and appropriate physical activity.

2️⃣ “I shouldn’t exercise when my back hurts.”
In reality, exercise is not harmful and doesn’t “damage” your back. On the contrary, physical activity can help improve your condition when done correctly.

3️⃣ “Back pain always means a serious spine problem.”
Only about 3% of back pain cases are caused by severe conditions. Most back pain is multifactorial. Think of it like a water balloon — as it fills, it becomes more likely to burst. Pain can arise when multiple factors combine to make your body more vulnerable.

4️⃣ “Surgery is the only solution for back pain.”
Surgery is considered only as a last resort. Physiotherapy is the first-line and most recommended treatment for back pain.

If you have any questions, we’re here to help! 💙🩵🤍

30/09/2025

Back pain: what could it mean?

Back pain is one of the most common health complaints worldwide, affecting up to 80% of adults at some point in their lives. It can be frustrating, persistent, and sometimes limiting in daily activities or work.

But here’s the thing: back pain rarely has just one cause. It’s influenced by multiple factors: not only physical (like posture, muscle strength, or movement habits), but also lifestyle, stress, sleep, and even social environment.

The latest evidence shows that:
✅ Staying active is better than bed rest
✅ Exercise and movement are the most effective long-term strategies
✅ Physiotherapy helps by guiding safe movement, improving strength and flexibility, and addressing lifestyle factors that keep pain going

In short: your back pain isn’t the same as someone else’s — which is why an individualized approach matters.

✨ Book now with us through online booking in bio or call 01 531 0007 ✨

23/09/2025

Healthy Bones Class – Every Friday at 10AM 🦴✨

Osteoporosis is common, but it doesn’t mean you have to stop moving. In fact, research shows that the right type of exercise — combining strengthening, balance, and impact — is one of the best ways to support bone health and reduce the risk of falls.

Our Healthy Bones class is designed specifically for people with osteoporosis:
💪 Strengthening to support your joints and spine
⚖️ Balance training to improve stability and confidence
🔨 Impact-based movements to stimulate bone density

📅 Fridays at 10:00
⏱️ 1 hour session
💶 €35 per class

Led by physiotherapists, this class is safe, supportive, and focused on helping you stay active and independent with stronger, healthier bones.

✨ Book your spot now through online booking in bio or call 01 531 0007 ✨

23/09/2025

Back and neck pain are among the most common reasons people seek help, often linked to lifestyle, work habits, and stress. The good news? Evidence shows that movement, strengthening, and education are some of the most effective ways to manage and prevent these problems.

Our Better Back Programme brings it all together:
🌀 Mobility to restore ease of movement
💪 Strengthening & functional exercises tailored to daily life
📚 Education to understand and manage lumbar & neck health

📅 Every Saturday at 10:30 over 6 weeks
⏱️ 1 hour session
💶 €35 per class

Designed and delivered by physiotherapists, this class is about more than exercise: it’s about giving you the tools to feel stronger, move better, and take control of your back health.

Don’t miss out! Grab your place by booking online (link in bio) or call 0151310007 ☎️

14/10/2024