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back pain

Lower Back Pain

This is a common problem that affects millions of people around the world. Whether it’s due to poor posture, muscle strain, or a medical condition, lower back pain can be debilitating and interfere with daily life. Fortunately, physiotherapy can offer effective relief  without the need for surgery or medication. In this article, we’ll explore how physiotherapy can help you find relief.

What Causes this?

It can be caused by a variety of factors, including poor posture, muscle strain, spinal stenosis, herniated discs, or degenerative disc disease. In some cases, pain can also be a symptom of an underlying medical condition like arthritis, fibromyalgia, or osteoporosis. Regardless of the cause, it can be frustrating and make it difficult to perform daily activities.

How Can Physiotherapy Help?

Physiotherapy can help relieve the pain by addressing the underlying cause of the pain. A physiotherapist will perform a thorough assessment to determine the cause of your pain and develop a personalized treatment plan. Treatment may include exercises to improve mobility, stretches to improve flexibility, and manual therapy to alleviate pain and improve function.

One of the most common techniques used in physiotherapy  is called spinal manipulation. This technique involves the gentle manipulation of the spine to realign vertebrae and alleviate pressure on nerves. Spinal manipulation can also improve range of motion, reduce muscle tension, and improve circulation to the affected area.

Another technique used in physiotherapy  is called McKenzie Therapy. This approach focuses on identifying and treating the specific movements and positions that aggravate. With the guidance of a physiotherapist, you’ll learn exercises and movements to alleviate pain and improve function.

What Are the Benefits of Physiotherapy ?

Physiotherapy offers a number of benefits for those suffering back pain. Unlike medication or surgery, physiotherapy is a non-invasive and drug-free approach to pain relief. Physiotherapy also addresses the root cause, rather than just masking the symptoms. In addition to pain relief, physiotherapy can also improve mobility, flexibility, and overall physical function.


This kind  can be a debilitating condition that interferes with daily life. Fortunately, physiotherapy offers an effective and non-invasive approach to pain relief. By addressing the underlying cause of the pain, physiotherapy can help you find long-term relief. If you’re struggling , contact a physiotherapist today to learn more about how physiotherapy can help. And if you’re in need of top-quality physiotherapy services, be sure to check out Tvasta Care – our experienced and compassionate team is here to help you achieve your goals! Click here to book your appointment.

Identifying And Treating Pain From Nerve Tension

At Tvastacare Physiotherapy, we understand the debilitating effects of nerve tension and the impact it can have on a patient’s quality of life. Nerve tension, also known as nerve entrapment, occurs when nerves become compressed or irritated due to various factors such as poor posture, repetitive motion, trauma, or injury. When this happens, it can cause pain, tingling, numbness, weakness, and other uncomfortable sensations. Treating Pain From Nerve Tension is important.

Fortunately, physiotherapy can help identify and treat pain from nerve tension effectively. Our team of experienced physiotherapists uses a variety of techniques to alleviate nerve compression, reduce pain, and improve mobility.

First, we conduct a thorough evaluation of the patient’s symptoms and medical history to identify the root cause of the nerve tension. Based on our findings, we develop a personalized treatment plan that may include manual therapy, stretching, and strengthening exercises. We also teach patients how to correct their posture and perform proper body mechanics to prevent further nerve compression.

Manual therapy techniques such as myofascial release, trigger point therapy, and joint mobilization can help release tension in the affected nerves, reducing pain and promoting healing. Our physiotherapists also use therapeutic modalities such as ultrasound, electrical stimulation, and heat or ice therapy to enhance the effects of manual therapy and reduce pain and inflammation.

In addition to in-clinic treatments, we also provide home exercise programs to ensure that patients continue to make progress and maintain their results. We monitor patients’ progress regularly, adjusting their treatment plan as needed to ensure optimal outcomes.

At Tvastacare Physiotherapy, our goal is to help patients overcome treating pain from nerve tension and improve their overall quality of life. We strive to provide the highest quality of care, using evidence-based treatments and the latest techniques in physiotherapy. Contact us today to learn more about how we can help you live pain-free.

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Lower back injuries

Avoiding Low Back Injuries With Squatting

Let’s talk about some tips to get rid of lower back injuries from squats. In most cases, pain from squatting comes to technical errors; whether the pain is in the lower back or in the knees. Sometimes, the lower back pain can actually originate from the hips.

Understand first the technique for a safe and effective squat.

In a squat, you want to sit back and down — producing the movement from the hips and knees, and not the lower back.

If your hips roll underneath you and your back rounds, you place your lower back in a position that is at a greater risk for injury. The more your back rounds the greater the shear force on the spine, which is dangerous.

Likewise, if you overarch your lower back when your hips tip forward and your butt pops out, you’re not only compressing the spinal segments but using the muscles of the lower back to keep your spine from rounding forward. While preventing the spine from rounding is a good thing, doing so by only using the muscles of the low back will overwork those muscles and create soreness and potential injury. You can tell this happens when you complete the squat and your lower back feels overworked and tight.

Aim to keep your back neutral throughout the movement, meaning you don’t allow it to round or overextend. Use a mirror to monitor your low back position. This might be helpful for you to reduce your lower back injuries.

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stiff neck

Stiff Neck

A stiff neck is a common condition that many people experience at some point in their lives. It can be caused by a variety of factors, such as poor posture, injury, or tension in the muscles surrounding the neck. Stiff neck can be uncomfortable and sometimes painful, but the good news is that there are many treatments available to help manage this condition. In this article, we’ll explore some of the most effective ways to treat a stiff neck.

  1. Heat Therapy

Applying heat to the affected area is one of the most effective ways to relieve stiffness in the neck. Heat helps to increase blood flow and relax the muscles, which can reduce tension and alleviate pain. You can apply heat to your neck using a hot water bottle, heating pad, or warm towel. Just be sure to use a temperature that is comfortable and avoid burning the skin.

  1. Cold Therapy

Cold therapy can also be effective in treating a stiff neck, especially if the stiffness is caused by inflammation. Applying a cold pack or ice pack to the neck can help to reduce swelling and inflammation, which can alleviate pain and stiffness. Just be sure to wrap the cold pack or ice pack in a towel to avoid damaging the skin.

  1. Massage Therapy

Massage therapy can help to relieve tension and improve blood flow in the muscles surrounding the neck. A skilled massage therapist can use a variety of techniques to help reduce stiffness and alleviate pain. Massage therapy can be especially helpful for people who experience chronic stiffness in the neck.

  1. Stretching Exercises

Gentle stretching exercises can help to improve flexibility in the neck muscles and reduce stiffness. You can try simple exercises such as gently tilting your head to one side, holding for a few seconds, and then repeating on the other side. You can also try rolling your shoulders backward and forward to help loosen the muscles in the neck.

  1. Posture Correction

Poor posture is a common cause of neck stiffness. If you spend a lot of time sitting at a desk or looking at a computer screen, you may be more prone to developing a stiff neck. To correct your posture, try sitting up straight with your shoulders back and your head in a neutral position. You can also try using a supportive pillow or cushion to help keep your neck in a comfortable position.

  1. Pain Relief Medications

Over-the-counter pain relief medications such as acetaminophen or nonsteroidal anti-inflammatory drugs (NSAIDs) can be effective in reducing pain and inflammation associated with a stiff neck. However, it’s important to follow the dosage instructions carefully and to avoid using these medications for extended periods of time.

  1. Acupuncture

Acupuncture is a traditional Chinese therapy that involves the insertion of small needles into specific points on the body. Acupuncture can be effective in treating a variety of conditions, including neck stiffness. The needles help to stimulate blood flow and release tension in the muscles, which can alleviate pain and stiffness.


A stiff neck can be uncomfortable and sometimes painful, but there are many treatments available to help manage this condition. Heat therapy, cold therapy, massage therapy, stretching exercises, posture correction, pain relief medications, and acupuncture are all effective treatments for a stiff neck. If you’re experiencing persistent neck stiffness or pain, it’s important to seek professional treatment to determine the underlying cause and to develop an appropriate treatment plan. And if you’re looking for top-quality physiotherapy services to manage your neck stiffness, be sure to check out Tvastacare – our experienced and compassionate team is here to help you achieve your goals!