Claire Gurney Physiotherapy, Pilates, Health and fitness

Desk and posture tips for low back pain

⭐️ If you spend most of your day sitting at a desk, your workstation and posture could be contributing to low back pain without you even realising it.

⭐️The first step is to make sure your workstation is set up correctly. Your feet should be flat on the floor, your knees roughly level with your hips, and your lower back supported by your chair. Your screen should be at eye level so you're not constantly looking down, and your keyboard and mouse should be close enough that your shoulders can stay relaxed.

⭐️While good posture is important, there's no such thing as the perfect posture to hold all day. The best posture is your next posture. Our bodies are designed to move, so even the ideal sitting position becomes uncomfortable if you stay there for too long.

⭐️Aim to stand up and move every 30 to 60 minutes. Walk to make a drink, stretch your legs, or simply change position for a couple of minutes. These regular movement breaks help reduce stiffness, improve circulation and give your muscles a chance to reset.

⭐️Simple exercises such as pelvic tilts, gentle back extensions, hip stretches and strengthening your core and glutes can also help support your lower back and improve your tolerance to prolonged sitting.

⭐️Small changes to your daily routine can have a significant impact on your comfort, helping to prevent low back pain before it becomes a bigger problem.

⭐️If you're experiencing ongoing low back pain, a physiotherapy assessment can identify the factors contributing to your symptoms and provide a personalised treatment plan to help you move more comfortably.

Low back pain prevention tips

⭐️ Prevention is always better than cure and when it comes to low back pain, small changes to your daily routine can make a big difference.

⭐️ One of the most effective ways to protect your back is to keep moving. Our bodies are designed for movement, so try to avoid sitting or standing in the same position for long periods. Aim to get up, stretch, or walk around every 30 to 60 minutes if you have a desk-based job.

⭐️ Regular exercise is another key factor. Strengthening your core, glutes and back muscles helps provide support for your spine, while activities such as walking, swimming, Pilates and strength training can all contribute to a healthier back.

⭐️ When lifting, think about your technique. Bend at your hips and knees, keep the object close to your body and avoid twisting while carrying heavy items.

⭐️ Maintaining flexibility is equally important. Gentle stretching can help keep your hips, hamstrings and lower back moving well, reducing unnecessary strain on your spine.

⭐️ Don't forget about your workstation. A well-positioned screen, supportive chair, and good sitting posture can all help minimise stress on your back throughout the working day.

⭐️ Finally, listen to your body. Small aches and niggles are often your body's way of telling you that something needs to change. Addressing problems early is much easier than waiting until pain becomes more severe.

⭐️ Looking after your back doesn't require drastic changes. Consistent, healthy habits are the best way to keep you moving comfortably for years to come.

About low back pain: common causes and self-help strategies when you have pain

⭐️ Low back pain is one of the most common reasons people seek physiotherapy, and while it can be worrying, most cases are not caused by anything serious. More often, it develops due to a combination of lifestyle, movement and muscle-related factors.

⭐️Common causes include prolonged sitting, poor posture, repetitive bending or lifting, muscle weakness, sudden increases in activity and spending too long in one position. Stress can also play a part, as it often causes muscles to become tense and sensitive.

⭐️If you're experiencing low back pain, one of the most important things you can do is keep moving. While it may feel tempting to stay in bed or avoid activity altogether, gentle movement is usually much more beneficial. Short walks, changing position regularly and continuing with everyday activities as much as your pain allows can all help with recovery.

⭐️Applying heat can help relax tight muscles and gentle stretches may ease stiffness, but avoid forcing movements that increase your pain. If you spend a lot of time sitting, make a conscious effort to stand up and move every 30 to 60 minutes.

⭐️As your pain begins to settle, gradually introducing exercises to strengthen your core, hips and lower back can help support your spine and reduce the risk of future episodes.

⭐️If your pain is severe, lasts longer than a couple of weeks, keeps returning, or is affecting your daily life, it's worth seeking professional advice. A physiotherapy assessment can identify the cause of your symptoms and provide a treatment plan tailored specifically to you.

I’m really pleased to introduce a new service: Physiotherapy led scar therapy.

Scars can be a normal part of healing after surgery, injury, or childbirth, but they don’t always settle in the way we expect. For some people, scar tissue can feel tight, uncomfortable, sensitive, or restricted, and it may also affect how well the surrounding muscles and tissues move.

Physiotherapy led scar therapy is a gentle, hands-on treatment designed to help improve the mobility, comfort, and appearance of scar tissue. It works by addressing adhesions and tightness in the deeper layers of tissue, helping to restore more natural movement and reduce discomfort in the surrounding area.

This type of treatment can be beneficial following caesarean section, abdominal surgery, orthopaedic procedures, or any healing wound where scar tissue may be impacting function or comfort.

Alongside hands-on treatment, I also look at movement, posture and targeted exercises to support long term recovery and help prevent compensatory issues developing elsewhere in the body.

Every scar is different, so treatment is always tailored to you and your stage of healing.

If you are experiencing tightness, discomfort, or restrictions around a scar and would like support, you can book a physiotherapy appointment with me to find out whether scar therapy is suitable for you.

Contact me at [email protected] or you can find out more and book an appointment on my website: https://clairegurneypilates.com/service/scar-therapy/

Common causes of lower back pain and how to avoid them

❎️ Lower back pain is one of the most common issues I see in clinic, and it can affect people of all ages and activity levels. In many cases, it develops gradually rather than from a single injury.

❎️ Some of the most common causes include prolonged sitting, especially with poor posture, repetitive bending or lifting, sudden increases in activity, weak or underused core and glute muscles and tightness in surrounding areas such as the hips and hamstrings. Stress and lack of movement can also play a role, as they often lead to increased muscle tension and reduced mobility.

❎️ The good news is that lower back pain is often very manageable with the right approach.

❎️ Staying active is key, even if movement feels uncomfortable at first. Gentle walking and regular changes of position can help reduce stiffness. Being mindful of posture, particularly during long periods of sitting, can also make a difference. When lifting or bending, focusing on technique rather than speed or load can help protect the lower back.

❎️ Building strength in the core and hips, alongside maintaining flexibility in key muscle groups, is important for long-term prevention. Small, consistent changes are usually more effective than sudden intense effort.

❎️ If you do experience lower back pain, try not to ignore it or rely on rest alone for too long, as this can sometimes slow recovery.

❎️ If your symptoms are persistent, recurring, or affecting your daily life, you can book a physio appointment with me to get a full assessment and a tailored treatment plan. Send a message or Contact me at [email protected] or book online at: https://clairegurneypilates.com/

How physiotherapy can help with muscle and joint pains for new mums

🧔‍♀️ Many new mums are so focused on caring for their baby that they put their own aches and pains to one side, but the postnatal period places a huge amount of strain on the body.

🧔‍♀️ It’s very common to experience back pain, neck and shoulder tension, wrist pain, pelvic discomfort, or general muscular aches after pregnancy and birth. Feeding positions, lifting and carrying your baby, disturbed sleep and the physical recovery from pregnancy itself can all contribute to ongoing discomfort.

🧔‍♀️ Physiotherapy can help by assessing how your body is moving and identifying the underlying causes of pain or weakness. Treatment is tailored to you and may include hands-on therapy, gentle rehabilitation exercises, posture advice and strategies to make everyday tasks feel easier and more comfortable.

🧔‍♀️ Postnatal physiotherapy is not just for recovery immediately after birth. Many women continue to experience symptoms months, or even years, later without realising support is available.

🧔‍♀️ Looking after your own health and recovery is an important part of being able to care for your baby confidently and comfortably.

🧔‍♀️ If you are experiencing muscle or joint pain after having a baby, you can book a Women’s Health Physio appointment with me to discuss your symptoms and get support tailored to you.

Send a message, Contact me at [email protected] or book online at: https://clairegurneypilates.com/

How physiotherapy can help with muscle and joint problems in pregnancy

🤰 Pregnancy places a huge amount of change and demand on the body, so it’s very common to experience muscle and joint discomfort at different stages along the way. Lower back pain, pelvic girdle pain, hip discomfort, rib pain and tension through the neck and shoulders are all issues I regularly see in clinic.

🤰 As the body adapts to support a growing baby, posture changes, joints become more mobile due to hormonal changes and muscles are often working differently than usual. Everyday activities such as walking, sleeping, turning in bed, or even sitting comfortably can start to feel more difficult.

🤰 Physiotherapy can help by identifying the underlying cause of your discomfort and creating a treatment plan tailored specifically to you and your stage of pregnancy. Treatment may include hands-on therapy, gentle exercises, movement advice, posture support and strategies to make daily activities more comfortable and manageable.

🤰 The aim is not just to reduce pain, but to help you move more confidently and comfortably throughout pregnancy and prepare your body for birth and recovery afterwards.

🤰 You do not have to simply “put up with” pregnancy-related aches and pains. Early support can often make a significant difference.

🤰 If you are struggling with muscle or joint discomfort during pregnancy, you can book a Women’s Health Physio appointment with me to discuss your symptoms and find the right support for you.

Send me a message, contact me at [email protected] or book online at: https://clairegurneypilates.com/

Our upcoming women's health workshop is now taking place on 27 June, following a reschedule from April.

The new date is:
Saturday 27 June
10:30 – 12:30

The workshop will involve
B***s, Bras and Bones - an interactive talk on breast health, bra fit, posture and upper body strength. Featuring Pilates and posural exercises. With Physiotherapist Claire Gurney

Facial Reflexology - learn facial reflexology techniques to treat yourself. With reflexologist Clementine VandenBergh

Periods, Hormones and Wellbeing: An Introduction from Chinese Medicine
Explore women’s health through the lens of Chinese medicine. Covering periods, hormones, stress, sleep and wellbeing. With acupuncturist Rebecca Geanty

This is a small, interactive morning focused on women’s health and wellbeing, bringing together three different talks and practical sessions from experienced practitioners.

Spaces are limited, so early booking is recommended.
8 spaces

£30 per ticket, all proceeds go to “Little Lifts” a charity supporting people affected by breast cancer

To book your place please contact treat Norwich reception 01603 514195 or [email protected]

'shealth 'swellness

Physio led pilates classes available in the sprowston area if Norwich.

This is a gentler approach to pilates focusing on posture and mobility. Suitable for beginners, those with health conditions and older adults.

If you are intersted send me a message or email [email protected] to learn more.