The PainFree Clinic - Osteopath Singapore

16/05/2025

✨ We're taking a short break! ✨
The clinic will be closed from 21-29 May, but you'll still be able to plan and book your next appointment with us via our website www.thepainfreeclinic.com.sg. We'll be back on 30 May, so take care and stay well!🙏🏻

06/03/2025

Bridge pose is a versatile strength & mobility training exercise for the back, hip and leg muscles. Here are some variations to make your rehab more interesting and fun!

(1) Offset Bridge: one foot placed slightly in front of the other, hip-width distance apart.

(2) Single Leg Bridge: Lift buttocks with both feet pressing into the floor, then lift one leg up (knee-bent then straightening) before placing that foot back down and then lower the buttocks. Alternate between sides.

(3) Bridge with Resistance Band: Use a loop band tied around mid-thigh level. There is a sense of pushing thighs out slightly against the band as you lift buttocks up and down.

(4) Bridge with Yoga Block: Place a yoga block between the knees and engage your inner thigh muscles as you lift the buttocks up and down.

Each variation shown here can be repeated for 2-3 sets of 10 repetitions. Do check with your health care provider if you're recovering from pain or injury to ensure it's safe and appropriate for your current condition.

31/12/2024

On the last day of 2024, we would like to extend a big thank you to everyone for another year of support! May 2025 bring you blessings of good health and success! 🥳🎇🎉

22/11/2024

"I didn't think my rotator cuff tendinitis from two decades ago could recover, but it did!"
We're ever so thankful to our patients who take the time and trouble to write us a review on Google🙏🏻

Recovering well from pain is essentially a collaborative effort, requiring active self-management alongside targeted treatments. Let us help you on your journey to wellness! 😊

23/09/2024

Chest pain⚡ is generally a symptom that raises concern, and rightfully so! It is essential to have it checked by a qualified medical professional, to rule out any red flags that may indicate a heart or lung issue.

It is also possible for pain to arise in the chest wall or upper to mid back from a rib joint sprain or soft tissue (muscle/tendon) strain. Sometimes this can follow a strong upper body workout, overuse from unaccustomed activity like spring cleaning or even from sleeping on a poorly supported surface!😅

Osteopathic treatment can be helpful to address such muscle and joint injuries and offer long term self care advice to address postural strains or training imbalances.🏋🏻🚴🏼

Get in touch with us today to begin your first step to pain-free living! Appointments can be easily booked online via our website or simply Whatsapp us at 8884 6682😊

04/09/2024

Do you experience some numbness or tingling sensations in your hands from time to time?

💫 This is a fairly common symptom amongst people with sedentary jobs, as the prolonged sitting in head or shoulders forward postures (aka slouching) may cause temporary impairment of blood circulation to the nerves that run from our neck, down our arms to our hands.

💫 The graphic illustration shows the 3 possible areas where the brachial plexus (nerves of the arm) can be irritated:
(1) tension in the muscles at the side of the neck (scalenes)
(2) just below the collar bone (clavicle)
(3) tension in the chest muscle (pectoralis minor)

💫 This is a functional problem, which means it is possible to reverse its effects. Frequent shoulder shrugs and chest opening stretches are very helpful to optimize the blood circulation in our shoulders and arms. Osteopathic treatment can also help to maximize these benefits and provide long term strategies thru education and exercise.

🌟 Note that there are other possible diagnoses or reasons for hand numbness. If your symptoms are persistent, worsens over time or are accompanied by loss of strength or pain, please consult with your doctor or health professional.

04/06/2024

Pain from myofascial trigger points are very common. At our clinic, we provide effective dry needling, massage and stretching to ease the pain from trigger points. We also look at lifestyle and work factors, and provide rehabilitative exercises for long term care to minimise on the recurrence of trigger point pain. Whatsapp us at 8884 6682 today for enquiries or appointment booking :)

https://www.facebook.com/share/zGsB1res6VBSHGTY/?mibextid=xfxF2i

Muscle knots tend to form when a muscle is overloaded, either through exercise or poor posture. Read more at straitstimes.com.

28/05/2024

At The PainFree Clinic, we aim to get you back to doing the activities that matter to you as quickly as possible!🏃🏻‍♀️🏋‍♂️

Our experienced osteopath, Bryan Ng, has been helping individuals recover from both acute and chronic musculoskeletal pain conditions over the last 15 years✨️👨🏻‍⚕️

Get in touch with us today to begin your first step to pain-free living! Appointments can be easily booked online via our website or simply Whatsapp us at 8884 6682😊

25/03/2024

Let us help you back to pain-free living!🤸🏻‍♂️

💫Pain Relief starts with a thorough assessment. We take the time to understand your condition in order to recommend the best course of treatment.

💫Treatment including hands-on joint and soft tissue mobilisation, dry-needling and exercise rehab are all customized to your individual needs and goals.

💫We also teach you how to look after yourself in the long term so that you can minimize on the risk of pain recurring in future.

📲Book an appointment with us today via our website www.thepainfreeclinic.com.sg or Whatsapp us at 8884 6682 😊

19/03/2024

New 5-star review on Google🤩

Thank you so much for choosing The PainFree Clinic! It's always a pleasure and a privilege to help our patients feel better and get them back to doing what they love!🤸🏻‍♂️🏃🏻‍♀️

Find out more on our website www.thepainfreeclinic.com.sg or Whatsapp us 8884 6682 📲

18/03/2024

Knee osteo-arthritis (OA) is not simply a wear-and-tear issue, to be passively accepted as an ageing problem.

💫 More recent research has shown that Knee OA is more likely a systemic inflammatory problem and not simply due to increased mechanical stress on the knees due to excess body weight.

So this calls for a more holistic management strategy to shift our bodies to a more balanced state:
🏊🏻‍♂️ Appropriate exercise such as cycling or swimming
🍍 Healthier anti-inflammatory diet, especially cutting down on sugar
👨🏻‍⚕️ Manual therapy like osteopathic care to optimize joint & soft tissue mobility
😴 Adequate sleep (~7hours) for promoting recovery

📲 Should you have any questions or need help with OA management, feel free to contact us at Whatsapp 8884 6682 or book an appointment with our friendly osteopath at bit.ly/painfreesg today😊

05/03/2024

Hello! I'm Bryan and I'm an osteopath😊

If you need help with any pain condition, I'll be glad to offer a safe space to assist with your recovery process and longer term management. We can set our goals together and get you back to doing the things in life that matters to you!🥰

Feel free to have a look at our website www.thepainfreeclinic.com.sg or Whatsapp us at 8884 6682 for further queries👨🏻‍⚕️📲

Quality osteopathic treatment in Singapore by our qualified osteopath for effective pain relief to strained muscles and joints from postural problems.