Treat chronic pain in 2023 at Lane Cove Physiotherapy


Treat chronic pain in 2023 at Lane Cove Physiotherapy

As a physiotherapist, I am here to remind you that 2023 could be the year you become pain-free.

I have seen first-hand the relief that comes with proper diagnosis, treatment, and rehabilitation from chronic pain.

The start of a new year is often a time for reflection and goal-setting, but for those dealing with chronic pain, having the goal of becoming pain-free can seem daunting.

However, with the right treatment team, tools, and mindset; it is achievable.

One key advantage that physiotherapy offers is its personalisation—each treatment program is tailored specifically to your individual needs based on factors such as age, activity level, lifestyle habits and medical history.

Physiotherapy does not provide a cure for chronic pain—as it cannot always address underlying biological causes—or relieve all symptoms immediately but it can be used in conjunction with other treatments such as medication management programs in order to help bring about consistent symptomatic relief over time.

There are numerous benefits associated with physiotherapy for managing chronic pain which include:

  • improved posture and alignment
  • improved strength and flexibility
  • reduced stress on affected joints
  • increased range of motion
  • reduction in swelling
  • increased coordination
  • increased control over movements
  • decreased risk of injuries or falls
  • decreased levels of fatigue
  • improved balance
  • decreased levels of depression associated with intense physical activity such as sports activities or work-related movement
  • increased ability to perform daily tasks without difficulty such as dressing or showering independently.

The key lies in working alongside your physiotherapist who not only provides guidance throughout your recovery journey but emotional support when needed too – something often overlooked by conventional medical methods yet proven invaluable in helping people cope during difficult periods in life.

Different forms of pain management techniques used by physiotherapists include:

  • Passive treatment such as hot/cold packs,
  • ultrasound
  • TENS (transcutaneous electrical nerve stimulation) machines and electrical stimulation devices
  • Active treatments such as stretching exercises
  • strength training and cardiovascular fitness
  • Behavioural interventions including education on posture and ergonomic principles
  • Lifestyle modifications including stress management techniques like relaxation therapy or mindfulness.

Here are few tips to start off your 2023 pain-free journey:

  • Start slowly – Make sure not to overexert yourself when exercising as this could lead to more discomfort or injuries. Aim for low impact exercises such as biking or swimming which will allow you to remain active while protecting your muscles and joints from further damage.
  • Remain consistent – Staying active on a regular basis helps maintain flexibility in joints and builds muscle strength which can help support your body in times of increased stress.
  • Listen to your body – Pain should be viewed as an indicator something else needs attention; if any area becomes too painful then take a break or try an alternate activity instead.
  • Use proper form – Most importantly, make sure you use correct technique when completing everyday tasks such as picking up objects; avoid overreaching by using both hands rather than just one where possible!

One exercise specifically designed for individuals who suffer from low back/hip/knee issues is called “The Frog Pose”:

  • Lie flat on your back with knees bent so feet rest comfortably on floor
  • Place arms away from sides along either side of body creating ‘T-position’
  • Move foot toward opposite knee creating an ‘X’ shape with legs
  • Push down on outside thigh trying to create pressure point
  • Hold position for few seconds before releasing
  • Repeat 10 times each side
  • Change position by repeating starting positions from step 1 If done properly this exercise helps strengthen abdominal muscles while relieving hip tension plus it requires no special equipment making it easy-to-do anywhere!


Remember these different strategies that can be used to help reduce pain, improve mobility, and increase overall quality of life:

  1. Get Moving – Exercise is an important part of any pain management plan. Regular physical activity can help to reduce pain, improve joint and muscle function, and increase flexibility. It is important to begin slowly, with low impact activities such as walking, swimming, or yoga that don’t put too much strain on the body. Gradually increase the intensity and duration of your workouts as your body adjusts.
  2. Mindfulness – Mindfulness can help to reduce stress, which can in turn help to reduce pain. Learning to be mindful means being aware of your thoughts, feelings, and physical sensations without judgement. This can help to reduce the emotional suffering that can come along with pain.
  3. Stress Management – Chronic stress can worsen pain, so it is important to find ways to manage it. This can include activities such as deep breathing, meditation, journaling, or even just taking some time for yourself.
  4. Get Adequate Sleep – Getting enough sleep is essential for our bodies to heal and repair. Aim for 8-9 hours of quality sleep each night.
  5. Seek Professional Help – If your pain is not improving or is getting worse, it is important to seek professional help. A physiotherapist can create a tailored treatment plan based on your individual needs. This can include hands-on treatments, exercises, and lifestyle modifications.

Setting realistic goals and taking small steps can lead to big progress and eventually a life free from physical discomfort. So take some time this week to think about what strategies you can implement to achieve a healthier and happier you in 2023!

Don’t wait until things worsen.

With dedication from both you and your physiotherapist, you can begin to reduce or even rid yourself of pain! Contact Lane Cove Physiotherapy – don’t forget to bring along your sense of humour – it often comes in handy when dealing with aches and pains!