Claire Gurney Physiotherapy, Pilates, Health and fitness

Physiotherapy to help with back pain

There are many causes of back pain, ranging from muscle or ligament strains, herniated discs and arthritis to more serious conditions like spinal stenosis or fractures. Poor posture, a sedentary lifestyle and improper lifting techniques increase the risk of developing it.

Back pain can be acute, lasting from a few days to a few weeks, while chronic back pain persists for 12 weeks or longer. Many treatments exist for back pain, non-invasive treatments like physiotherapy, yoga, Pilates and acupuncture are the first line of treatment and are very effective for some individuals.

As a physiotherapist I see a lot of people with back pain, some with acute back pain which has come on after lifting heavy weights in the gym or in their garden, and others with back pain that has persisted for years and either flared up, or gotten significantly worse to the point they need to seek help. I can help with both forms of back pain and take an individualized approach to treatment, as each person will have different physical and situational factors affecting their pain and will have different preferences, needs and goals of treatment.

If you would like more information on how I can help with back pain, you can read the blog on my website: https://buff.ly/2Nh4MY8 or get in touch: [email protected]

I've been published :) ways to get active outside this summer https://www.edp24.co.uk/news/24390893.feel-good-norfolk-looks-benefits-great-outdoors/ thankyou to Feel Good Norfolk for your help with the article

From parks to beaches to the countryside - make the most of the great outdoors Claire Gurney, physiotherapist and pilates instructor and member of wellbeing business community at Feel Good Norfolk, looks at the health benefits…

10 - 16 June is National Bike Week

I started cycling during the Covid 19 pandemic. During lockdown there were very few cars on the road and so I started cycling to get to appointments or shopping and slowly built up my confidence. I enjoyed the fresh air and exercise so much I continued to cycle even when things returned to a more normal situation and although I still avoid cycling in the rain unless completely necessary, I now would always use my bike over my car if travelling shorter distances.

10 - 16 June is National Bike Week. This is an event to raise cycling awareness and celebrate cycling. It exists to highlight how cycling benefits our personal health and wellbeing and also the broader impact on our communities and environment. Cycling has many benefits promoting physical fitness, reducing stress and building a sense of connection for those who are cycling in a club, group or with friends and family.

Whether you're an experienced cyclist, occasional commuter or new to cycling, this week offers numerous benefits, activities and events to get involved in. To find out more about National Bike Week events visit this website:

Chronic stress, breathing patterns and back pain

It may seem obvious that chronic back pain will lead to stress and anxiety, being in pain is stressful! However this also works in reverse - over time there is a chance chronic stress can lead to back, neck and even shoulder pain.

If you have been struggling with back pain and chronic stress for a while, and found that traditional back exercises and/or rest haven't solved the problem, it may be worth trying another approach.

So what is this approach? Put simply, breath work and relative relaxation in addition to more traditional physiotherapy. By relative relaxation I mean doing something that allows you to switch off your brain and have some down time on a daily basis to get out of ‘fight or flight’ mode - this may be walking, swimming, reading, meditating… something that you enjoy and allows your nervous system to have a break.

Daily breath work can be as simple as slow deep breathing practiced at a set time each day. Yoga breath patterns, Pilates breathing and practicing Hypopressives are all good ways to allow your diaphragm to start to move through its full range of movement.

If you would like to learn more and/or have been struggling with persistent back pain and need some help please get in touch - details are on the website https://buff.ly/2Nh4MY8

Benefits of physiotherapy.
If you have an injury, recurrent or chronic pain and/or feelings tightness and discomfort physiotherapy can help.

Each physiotherapist works slightly differently but i ensure all my clients receive:
✅ An in-depth assessment
✅A diagnosis and explanation of their problem
✅A personalised exercise rehabilitation programme, tailored to their problem, fitness levels and goals
✅The exercises sent to them in picture and video format after appointments
✅The option to book follow up appointments of 30-60 minutes depending on their personal needs and budget
✅Face to face appointments in clinic as standard, with online optional if you prefer
✅Advice on other things that may help their recovery e.g massage, Pilates, joining a gym or resting!

If you are struggling with pain, tightness and problems which are preventing you being as active as you would like and living your life to the full then get in touch
[email protected]

Therapy of the month: Hypopressives

Hypopressives is an exercise technique that involves a combination of postures, breathing techniques, and breath holds to generate low intra-abdominal pressure and core muscle recruitment.

It specifically targets the core and pelvic floor muscles improving their function. It has gained widespread popularity among women post-childbirth, as part of a holistic pelvic floor recovery plan. Additionally, Hypopressives is practiced by many people for overall fitness and aesthetics, making it a great addition to anyone’s exercise routine.

Regularly practicing Hypopressives can help in providing relief from symptoms and preventing further worsening of pelvic health conditions.

Hypopressives can be performed at different levels of intensity making it an excellent choice for those of all stages of fitness and ability, including beginners. The poses can be adapted for problems such as back pain, shoulder pain and reduced balance, ensuring that everyone from beginners to athletes can benefit and participate. The low impact nature of Hypopressives makes it a safe and effective form of exercise that minimises the risk of injury and can be easily integrated into daily life.

Women who practice Hypopressives often report significant improvements in their quality of life. Their ability to engage in everyday activities without thinking about their pelvic floor is a great confidence boost. As more women seek effective solutions for postpartum recovery, menopausal symptoms and pelvic health problems, Hypopressives is becoming increasing popular, helping women regain control and confidence in their bodies and utilise its effectiveness as a rehabilitative and strengthening tool.

I offer a comprehensive 14-week beginners programme for those looking to start Hypopressives for pelvic health. Taster sessions of 30-60 minutes are also available, visit: https://buff.ly/45cUqzy

# PostpartumRecovery

National walking month

May is national walking month; it goes without saying that walking is good for our health and even better is that it is free and do-able for most people.

If you need a bit of convincing to get out for a walk or are curious about the health benefits I’ve summarised them here:

✅ Regular walking improves cardiovascular health. Regularly engaging in a brisk walk increases your heart rate, promotes better blood flow and decreases the risks associated with heart disease, stroke, and high blood pressure

✅ Walking helps manage weight and reduces body fat, as it boosts metabolism and burns calories efficiently, making it an ideal activity for maintaining a healthy weight or for weight loss

✅ Walking significantly boosts mental health. The rhythmic nature of walking has a meditative effect, reducing stress, anxiety, and depression. Getting out into nature for a walk, in parks or rural areas can increase this benefit, providing a calming environment that contributes to mental peace and calm

✅ Regular walks are known to improve sleep patterns by helping the body wind down naturally and utilise energy, enhancing circulation and oxygen supply to every cell in the body

✅ Walking boosts creativity and cognitive function. Studies have shown that regular walkers have better memory and cognitive flexibility, which involves the ability to switch between thinking about two different things or to think about multiple things at once. For the elderly, walking can be particularly beneficial as it helps reduce cognitive decline, lowering the risk of developing problems such as Alzheimer's disease

✅ Walking is an excellent social activity to do with friends or family and many people join walking groups to meet others and walk in places they might not have otherwise.

If you need some inspiration of where to walk in the UK check out the rambler’s website: https://buff.ly/2UAYO7I

Its always nice to get good reviews from clients i have worked with. This lady came to me with persistent neck and shoulder pain, which improved with regular in clinic physiotherapy sessions and a few exercises for homework! She is now back to playing tennis weekly without pain.

How can i fix my elbow and wrist pain?

Here is my advice on managing elbow and wrist repetitive strain injuries (RSIs)

Prevention

✅ When starting or increasing your time spent doing tasks that primarily involve your upper body, it's important to incrementally increase the time you spend. For example, if taking up gardening or

✅ Starting to lift weights, begin with short sessions of no more than 20-30 minutes at once, if you want to spend more time, then take regular breaks and slowly extend the activity period over days and weeks.

✅ The approach to exercise should also be gradual, beginning with less intense sessions and gradually increasing the intensity and duration of what you are doing. This helps in building endurance and strength without overstraining.

If you have an injury

✅ If an injury becomes particularly painful or debilitating, taking a break from the activities causing pain is recommended. Wearing a wrist brace during strenuous activities and possibly at night might help alleviate discomfort for some people. Applying ice, or alternating between ice and heat treatments for up to 10 minutes several times a day, can provide further relief.

✅ Doing some self-massage on your forearms and engaging in light upper body exercises can initially alleviate symptoms and maintain strength and mobility in the wrist, elbow, and shoulder areas. These exercises can be progressively intensified to aid recovery.

✅ Should pain persist without improvement, see a physiotherapist or GP to obtain a precise diagnosis and a personalised exercise and recovery program. https://buff.ly/3QxI9RY

Why do i have elbow and wrist pain?

Elbow and wrist pain can be debilitating and interfere significantly in day-to-day tasks. Opening jars, using a computer and even writing with a pen can all become difficult to do and lead to frustration with what might seem like such a small injury.

For some people, the cause of your pain might be clear, you might have fallen on your arm or sustained a sports injury. For many people it isn’t so obvious, as Repetitive Strain Injuries (RSIs) are frequently encountered in the elbow and wrist due to repetitive movements and the fact we use these relatively small joints a lot with daily tasks.

Wrist-related strains and injuries often occur due to continuous repetitive activities, as well as from heavy lifting or exercises that exert pressure on the wrists. Carpal tunnel syndrome is another prevalent wrist condition characterized by nerve compression that results in tingling and weakness in the hand and wrist.

Should pain or symptoms such as numbness and tingling persist at your elbow or wrist becoming worse over time, consulting a physiotherapist or GP is important, as timely rehabilitation is important for full recovery.

Check out my blog to find out more and to see who is most at risk of getting elbow and wrist pain: https://buff.ly/39dsDV6

Next time I will cover some steps you can follow to help overcome elbow and wrist pain.

Therapy of the month: Pregnancy massage

🤰 Pregnancy is an exciting time for women and their families, but it can also cause a fair share of discomfort to expectant mothers. From swollen feet to aching muscles, the physical changes that come with carrying a baby are not always great, however pregnancy massage can help women to feel comfortable and well during pregnancy.

🤰 Pregnancy massage is a form of massage therapy tailored to the needs of expectant mothers. Unlike traditional massages, which might involve lying on your stomach or back, pregnancy massage typically involves positioning the woman comfortably on her side or in a seated position to ensure both safety and relaxation.

🤰 There are many benefits of pregnancy massage. It promotes deep relaxation, easing stress and anxiety that often accompany pregnancy. It can lead to improved sleep and wellbeing.

🤰 Pregnancy massage targets specific areas of discomfort. Common areas to be treated include the neck, shoulders, hips, and lower back, where the extra weight of pregnancy can cause strain and tension. By relieving tight or sore muscles, massage helps alleviate discomfort and feelings of tightness or restriction.

🤰 Pregnancy massage can reduce swelling at the feet and ankles, a common complaint in pregnancy due to changes in circulation and increased fluid retention. Through gentle, targeted techniques, massage stimulates lymphatic drainage, helping to flush out excess fluid and toxins, to provide relief from swelling.

🤰 While pregnancy massage is generally safe, certain precautions are necessary. Women experiencing complications in their pregnancy or those who feel unwell should avoid massage until they've consulted with their GP or midwife. If you are unsure if pregnancy massage is right for you please get in touch.

🤰 Pregnancy massage offers many benefits for expectant mothers, from promoting relaxation and better sleep to relieving common discomforts such as muscle tension and swelling. Massage can be a valuable tool in supporting the physical and emotional well-being of both mother and baby throughout the journey of pregnancy.

🤰 If you're an expectant mother looking to ease the aches and pains of pregnancy, consider booking a massage or physiotherapy appointment at https://buff.ly/2Nh4MY8

What can you do about shoulder pain?

✅ Shoulder pain is a common condition often caused by injury or overuse. The pain can make it difficult to perform daily tasks and activities and exercise, severely disrupting your usual routine. There are a number of self-help actions you can take to overcome shoulder pain:

✅ Gentle stretching and mobility exercises for the shoulder, neck and upper back can be helpful. Aim to do these at least 2 times per day, think shoulder rolls, arm circles, neck stretches. Yoga and Pilates style exercises for your upper body are also great to overcome shoulder pain and tightness.

✅ Rest and take regular breaks if you’re working at a desk or driving. Check you are in an upright position with support for your neck and upper back.

✅ Rest from activities, sports or exercises that give you severe pain (do not push through pain).

✅ Massage, acupuncture and alternating ice and heat throughout the day can also help to settle pain.

✅ If it doesn’t get better see a physio! (if you are local book an appointment at https://buff.ly/2Nh4MY8)

Have you ever wondered what the benefits of doing a 1:1 Pilates class are over a class?

i offer 1:1 sessions at treat-Norwich, NR34LF. These can be 30, 45or 60 minutes long and offer a chance to learn exercises, breathing techniques and Pilates specifics without the pressure of a class environment.

The session is yours to spend as much time as you need per exercise, with guidance and demonstration from a qualified physiotherapist.

Adaptations such as sitting on a chair or using a wall for balance can easily be incorporated for those with balance or mobility issues (e.g if you cant get up/down easily from the floor).

Pilates is an effective form of exercise to improve core strength, joint mobility, balance and body awareness. It is low impact and does not place stress on muscles and joints.

Pilates can help people to reduce and prevent musculoskeletal pains and injuries such as back pain, hip pain or shoulder pain.

For more information head over to my website https://buff.ly/2Nh4MY8 or send me a message.

Topic of the month: Shoulder pain

Shoulder pain is a common condition often caused by injury or overuse. The pain can make it difficult to perform routine tasks and activities such as dressing, carrying shopping or driving. Pain is present at the shoulder joint and often refers into your neck and/or down your arm.

Why do I have shoulder pain?

✅ If there was no obvious cause for your pain (e.g. a sports injury or fall onto your shoulder) then your pain is likely to be a consequence of repeated use of the muscles around your neck, shoulder, arm and upper back. It may seem obvious but you use these muscles to maintain posture, perform daily tasks and for many to get your exercise fix. Repeated use (even if not obvious use) can lead to pain.

✅ Commonly affected muscles are the rotator cuff muscles that support the ‘ball and socket’ joint of the shoulder, your upper biceps at your upper arm and the trapezius muscle that is situated around the back of the shoulder and shoulder blade.

✅ Poor posture and shallow breathing can also play a role in the development of shoulder pain, as can a history of shoulder pain. Pain switches off muscle groups so you may have a weakness from previous injuries if you did not have physio or deliberately strengthen your shoulder once pain settled down.

✅In my next post, I’ll look at what you can do to alleviate shoulder pain.

Therapy of the month - Manual Lymphatic Drainage

😊 Manual Lymphatic Drainage (MLD) is a massage technique involving gentle, rhythmic strokes to stimulate the lymphatic system- the body's waste disposal mechanism.

😊MLD improves the movement of lymphatic fluid, helping to detoxify the body and reduce areas of swelling, promoting the natural drainage of lymph fluid, away from the tissues back toward the heart.

😊This approach is non-invasive, with the massage therapist applying light touches to the surface of the skin, targeting the lymph vessels and soft tissues. This method can help those looking to reduce swelling, particularly after surgery, and those looking to manage lymphedema or improve the health of their skin. While MLD is exceptionally gentle, it is very effective.

😊Further benefits of manual lymphatic drainage treatments include: improved circulation, a reduction of pain and discomfort from chronic conditions such as fibromyalgia and ‘restless leg’ syndrome, providing a soothing alternative for pain management.

😊MLD not only addresses specific areas of discomfort but also supports the body's overall healing mechanisms without the intense pressure that some find uncomfortable in deep tissue or sports massage. As a practitioner, I've observed the effects of MLD on patients who seek a gentle, yet effective approach to managing their health conditions.

😊As a physiotherapist, I support the integration of MLD alongside other therapeutic practices to aid patient recovery and wellbeing. Whether you're recovering from surgery, managing chronic pain, or simply seeking to improve your overall health, MLD might be for you. To find out more get in touch: [email protected]

What to do about neck pain

Neck pain is a common complaint I see in clinic as a physio. Here are 4 ways you can help resolve it:

✅ Regularly check in with your posture and move position if sitting or standing in one position for a while. Our bodies are made to move; often if working at a desk (even a standing desk) or if sitting reading or using a phone we get into a slumped posture for longer than is good for our neck muscles. Regularly checking in with your position, changing it or even getting up for a quick walk or stretch will help reduce and prevent neck pain.

✅Do regular stretch and mobility exercises for your neck, shoulders and upper body. If you are prone to neck pain it may be that you lack mobility or strength in these areas. Doing daily stretch and mobility exercises for your neck, shoulders and upper back such as yoga, Pilates or neck-specific exercises can help with this.

✅Breathe. Breathing is important and I have no doubt you are actually breathing, however many of us don’t breathe well. Lack of aerobic exercise, anxiety and poor posture can mean we breathe shallowly and use our neck and shoulder ‘accessory muscles’ more than they should. Breathing well mostly uses the diaphragm and intercostal muscles, and causes the ribs to move outwards as well as upwards. Practicing diaphragmatic or lateral breathing daily can help to reduce tightness in the neck.

✅Sleep well. Sleeping well is important for rest and recovery. Sleeping position is also important to manage neck pain… ensure you have a pillow that is not too big or too flat. Check that when you lie in your favorite position at night your neck is in line with your spine. If it is not you may need to change your pillows, or place a towel under your pillow to achieve the correct alignment.

If you are struggling with neck pain and need extra help send me a message or visit my website https://buff.ly/2Nh4MY8

What causes neck pain?

This month I’m going to discuss neck pain. This is a very common complaint I see as a physiotherapist and neck pain can often be improved quickly with the right advice, treatment and exercises.

The most common reasons people develop neck pain are:

😣 Bad seating and working positions - being in one position for a prolonged period of time is not good for any joint. If you sit or stand in a position that forces you to keep your head turned in one direction, looking up or down for example extra strain will be placed on your neck muscles and joints, leading to pain.

😣Previous injuries or neck problems - often injuries such as ‘whiplash’, a fall onto an outstretched arm, or hitting your head on something can lead to stiffness or weakness at the neck long after the problem has resolved, making pain more likely to come back as a result of something minor.

😣Overuse of technology - in the modern world we are often using multiple devices during the day such as phones, TVs, laptops and tablets. Using devices often puts our heads and necks into poor postures and unusual positions. Over time this will lead to an overuse of certain neck muscles and pain will set in.

😣The good news is you do not need to live with neck pain - next week I will cover what to do about neck pain. If you are struggling in the meantime, reach out to see if I can help - send me a message or visit my website https://buff.ly/2Nh4MY8

Women’s health physiotherapy and International Women’s Day

👩 International Women’s Day on 8 March is a day to celebrate the achievements and actions of women across the world.

👩This year’s theme is inclusion and one of this year’s aims is to raise the importance of helping women and girls to make informed decisions about their health.

👩Women go through many different health changes and challenges within their lifetime - as young women, as mothers during pregnancy and postnatally, during menopause and as they age.

👩Information is not always widely available to help women understand what is normal (and what is not), what can be done to help them, or what they can do to help themselves should they develop health problems or concerns. Raising awareness about women’s health and women’s rights to good healthcare is important.

👩As a women’s health physiotherapist, I support women with various health problems - I can help with issues such as sports injuries, muscle and joint pains - all the issues that can affect women living busy, active lives at any age from 18 - 98!

👩I can help with pelvic health issues such as incontinence, discomfort from pelvic organ prolapse and recovery from pelvic surgery such as a hysterectomy. I can help women during pregnancy and I offer Mummy MOTs from 6-8 weeks after birth.

👩I aim to actively listen to my patients, to take them seriously, to offer them great standards of treatment and care. If I am not the best person to help I signpost them to the right person. For more information about who and how I can help, visit my website: https://buff.ly/2Nh4MY8

Happy International Women’s Day!

Appointments available this week

🌿 Appointments available this week at Treat Health and Wellbeing Clinic:

Life Coaching - with Cathy Eden on Tuesday & Saturday.

Nutritional Therapy- with Katie on Friday.

Cranial- Sacral Therapy - with Garry Collins on Wednesday & Thursday.

Hypnotherapy- with Jenny on Monday.

Deep tissue and sports Massage – with George on Tuesday, Wednesday, Thursday & Friday.

Swedish massage, Physiotherapy, TMJ Jaw & Neck Massage,
Myofascial Release Massage, MLD, Oncology Massage – with Claire Gurney on Monday & Tuesday.

Acupuncture – with Sam on Thursday & Friday.

Acupuncture - with Liz on Tuesday.

Holistic, Indian head, deep tissue Massage, manual lymphatic drainage, Myofascial Release & Thai foot and leg massage - with Cassandra on Friday.

Reflexology- with Jane on Thursday.

Holistic, Indian head, aromatherapy, deep tissue, pregnancy Massage, manual lymphatic drainage, Myofascial Release and Hopi ear candling with - Sue Cooksley on Wednesday.

EMDR Therapy- with Tanya on Thursday & Friday.

Podiatry - with Gaynor on Monday & Wednesday.

To book an appointment:

https://treatnorwich.janeapp.co.uk/
Call us-📱 01603 514195
Email us- ✉️ [email protected]

Therapists do get cancellations so do check the online booking system for appointments during the week.

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Topic of the month: Sports Massage

🏃 Sports massage is a massage treatment which can benefit athletes and active individuals, to enhance performance, speed up recovery and prevent injuries. Sports massage can be tailored to address the physical demands of your usual sports and activities. Sports massage involves a variety of massage techniques ranging from deep tissue manipulation and trigger point therapy to stretching and myofascial release. These methods work to improve blood flow, reduce muscle tension, and promote flexibility, improving your sports performance and recovery.

🏃Sports massage can also have an effect on your overall wellbeing, reducing stress and anxiety, increasing your body's production of endorphins, the natural mood elevating hormones. This type of massage is particularly effective in addressing the stress that physical activity can place on the body, helping to relieve the soreness and stiffness that often comes after vigorous workouts. By reducing recovery time, sports massage enables you to train more effectively and more often. Having treatments on a regular basis can also help detect and address potential issues before they develop into injuries, making it a great preventive measure.

🏃Whether you're looking to boost your performance, speed up recovery after a workout, or simply want to maintain your health and wellbeing, sports massage can benefit you.

Book a session today and your body will thank you for it! https://buff.ly/3LsdkKa

14 February is Valentines Day! If you are looking for an alternative Valentine’s activity, exercising with a partner can be both fun and motivating, and many partner based exercises exist which you may not have thought of or tried. Here are 5 ways to get some exercise with your other half to celebrate the occasion.

💚 Partnered Resistance Training - use resistance bands held by each person for a resistance-based strength workout. For instance, perform exercises like rows, or shoulder presses where one partner provides resistance by holding the band while the other performs the movement. Perform 10 -15 reps then swap. This encourages coordination and teamwork.

💚Medicine Ball Exercises - these are a great alternative to dumbbells or weight plates. Try exercises like chest passes, sit-up passes, or standing rotational throws. These activities engage multiple muscle groups and require you to work in sync with your partner.

💚Partner-Assisted Stretching - help each other with passive stretches to improve flexibility. One partner can gently apply pressure to deepen the stretch while the other relaxes into it. For example one person lies on their back and lifts one leg straight into the air, the other person applies force to their leg flexing the hip to stretch their hamstrings. Aim to hold each stretch for 30 seconds or try PNF stretching with a hold, tense, relax pattern to increase range of movement. This can be more effective than stretching alone, as your partner can help extend the range of motion.

💚Cardio Workouts - engage in cardio exercises like partner-assisted sprints, where one person runs while the other rests or HIIT interval training - jogging on the spot, sit ups etc. for 1 minute where one person times the other before switching. Come up with a list of 5 exercises and make a workout between you.

💚Traditional walk, cycle or class - alternatively, try more traditional activities like long walks, cycling together, or going to a yoga class to work on balance and coordination. These activities not only boost your health but also provide ways to spend quality time together.