Mocke Group Physio

21/09/2025

19/09/2025

🌍🇳🇦 Huge congratulations to Alina Armas for proudly representing Namibia at the World Athletics Championships Marathon!
Your determination, endurance, and passion are an inspiration to athletes and Namibians everywhere. We are so proud of the way you carried our flag on the world stage! 👏✨

18/09/2025

Case Study: Pregnancy and Low Back Pain

Background:
Mrs K, a 30-year-old woman in her second trimester (24 weeks pregnant), came to our practice with aching low back pain that worsened when standing for long periods, walking long distances, or turning in bed. She had no history of back problems before pregnancy.

On examination, Mrs K had:
Tenderness around the lower back and pelvic joints
Difficulty engaging her deep abdominal and pelvic floor muscles
Pain levels of 6/10 after standing more than 20 minutes

Physiotherapy focused on:
Education on posture, sleeping positions, and safe daily movements
A personalized exercise plan, including gentle stabilization (motor control) exercises to activate her deep core muscles
Advice on pacing activities and using rest breaks
Safe stretches and breathing exercises for relaxation

After 4 weeks of physiotherapy:
Mrs K’s pain reduced to 2–3/10
She reported being able to walk longer distances comfortably
She felt more confident managing her daily activities
She continued the exercises at home to maintain progress

Outcome:
By the third trimester, Mrs K was still active and managing her back pain well with exercises and lifestyle strategies provided during physiotherapy.

16/09/2025

Not all pregnancy exercises are created equal! Research shows that motor control exercises can help support your back and pelvis, but they need to be designed the right way.

09/09/2025

Gentle Exercises for Pregnancy Low Back Pain

Pregnancy can bring changes that strain your back — but movement helps! These safe, gentle exercises can relieve discomfort and strengthen support muscles.

1️⃣ Pelvic Tilts (on all fours or standing)
👉 On hands and knees, gently tilt your pelvis under (tucking your tailbone), then release back to neutral.
💡 Helps mobilize the spine and reduce stiffness.

2️⃣ Cat–Cow Stretch
👉 On hands and knees, slowly arch your back (cat), then gently drop your belly down and lift your head (cow).
💡 Increases spinal mobility and eases tension.

3️⃣ Seated Forward Bend (Chair Stretch)
👉 Sit on a chair, open your legs slightly, and lean forward with arms resting on your thighs.
💡 Relieves lower back and hip pressure.

4️⃣ Side-Lying Clamshells
👉 Lie on your side with knees bent, gently lift the top knee while keeping feet together.
💡 Strengthens hips and supports the pelvis.

5️⃣ Child’s Pose (modified with knees wide & pillow support)
👉 Kneel and gently sink hips back, resting arms forward. Use pillows under chest or hips if needed.
💡 Stretches the lower back and relaxes muscles.

08/09/2025

World Physiotherapy Day 2025🌍

Today, 8 September 2025, our physiotherapists Marieke Mocke and Nadine Strydom had the privilege of presenting at the World Physiotherapy Day workshop in Swakopmund.
This year’s theme, “Healthy Ageing”, highlighted the vital role physiotherapy plays in supporting wellbeing acroos all stages of life. The event, hosted at the Welwitschia Community Hall Phase 2, was organized by the Namibian Society of Physiotherapy in collaboration with the Ministry of Health and Social Services, and officially opened by the Acting Regional Director of the Ministry of Health and Social Services, Erongo Region.

We are proud to contribute to creating awareness and promoting healthier, more active communities!

04/09/2025

Types of Pregnancy Low Back Pain

1️⃣ Lumbar Pain
👉 Felt in the lower back, just like typical backache
👉 Often worsens with sitting or standing for long periods

2️⃣ Posterior Pelvic Pain
👉 Pain deep in the buttocks, hips, or back of the thighs
👉 Usually linked to changes in the pelvic joints (like the sacroiliac joints)
👉 May be worse when walking, climbing stairs, or turning in bed

3️⃣ Pelvic Girdle Pain (PGP)
👉 Pain around the front or back of the pelvis
👉 Can spread to the groin or thighs
👉 Makes activities like getting out of a chair, standing on one leg, or rolling over in bed uncomfortable

Contact your nearest physiotherapist today for an assessment and tailored treatment!

02/09/2025

Pregnancy & Low Back Pain

Low back pain in pregnancy is discomfort or aching in the lower spine area that many moms-to-be experience — often between the 5th and 7th month, but it can start earlier.

Why does it happen?
During pregnancy, your body goes through big changes:

Hormones loosen ligaments and joints to prepare for birth.
Posture changes as your belly grows, shifting your centre of gravity.
Extra weight adds more pressure on your spine and pelvis.
Weaker core muscles can make it harder to support the back.

Common symptoms include:

Aching or stiffness in the lower back
Pain that worsens with standing, walking, or lifting
Discomfort at night or when turning in bed
Pain that may spread into the hips, buttocks, or thighs

💡 The good news?
You don’t have to “just live with it.” Physiotherapy offers safe and effective relief through:
✅ Gentle, pregnancy-safe exercises
✅ Posture & daily activity tips
✅ Sleeping and sitting position advice
✅ Hands-on pain relief techniques

27/08/2025

SWAKOPMUND,🌊 ENTRIES ARE OPEN ❗❗

Join the Stride 4 Strength at Am Zoll & Strand Street (Swakopmund) Parking and Tennis Courts, 13 September! We kick off at 08:00, celebrating World Physiotherapy Day 2025 with the theme "Healthy Ageing".

There is a special entry fee for children (under 16 years of age) and seniors (60 years and older) of just N$60; NSP members pay N$100 and everyone else pays N$150.

Choose between the 3km, 6km and 10km routes - but please note that children (who must be accompanied by an adult) and walkers are restricted to the 3km or 6km routes only.

Scan the QR code or go to https://forms.gle/y1dc24f6mou7YFff9 to enter!

21/08/2025

Myth-Busting Sacroiliac Joint Dysfunction!

19/08/2025

Case Study: Sacroiliac Joint Dysfunction

Meet Anna (32 years old)
After giving birth, Anna began experiencing nagging pain in her lower back and buttock, especially when standing for long periods or getting up from a chair. She thought it was just “post-baby back pain,” but the discomfort kept getting worse.
A physiotherapy exam showed tenderness around the sacroiliac joint and weakness in her core and hip stabilisers. Certain movements, like single-leg standing, triggered her pain.

Treatment Plan:
Anna’s physiotherapist designed a tailored program including:

Core stabilisation exercises (pelvic tilts, deep abdominal activation)
Glute strengthening (bridges, clamshells)
Functional retraining (sit-to-stand practice, balance work)
Gentle manual therapy to ease joint stiffness

After 6 weeks, Anna reported:
✅ Pain reduced by 70%
✅ She could walk longer without discomfort
✅ Felt stronger and more confident caring for her baby

Takeaway: With the right exercises and support, sacroiliac joint dysfunction can be managed effectively — helping patients return to daily life with less pain and more strength!

14/08/2025

Physio Fact: The Best Exercise for Postpartum SIJ Pain

A 2025 review in BMC Women’s Health looked at 37 studies on postpartum lumbopelvic pain — including sacroiliac joint dysfunction — and found one clear winner:
Stabilisation exercises (core + pelvic control) are the most effective physiotherapy treatment in the first 3 months after birth.

✅ Reduce pain
✅ Improve mobility & function
✅ Safe and simple to do at home

🔹 Gentle activation (pelvic tilts, transversus abdominis)
🔹 Glute strengthening (bridges, clamshells)
🔹 Progress to balance & functional tasks

Manual therapy can give an extra boost when combined with these exercises, but gadgets like belts, TENS, or taping showed much weaker results.

Bottom line: Your core is your best support system after birth — keep it strong, and your pelvis will thank you!