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I help people who struggle with chronic pain, to take the control back, and live a life worth living.

17/08/2026

☮️ PEACE & LOVE

Whether you have an acute injury or chronic pain, the treatment approach is different.

💥 For acute pain and injury, use the PEACE acronym
PEACE stands for:
- Protection
- Elevation
- Avoid anti-inflammatories
- Compression
- Elevation

💫 For chronic pain and later stage of acute injuries, use the LOVE acronym
LOVE stands for:
- Load
- Optimism
- Vascularisation
- Exercise

15/08/2026

Understanding your pain is the first step towards recovery.

Something important to understand is whether you’re having acute or chronic pain.
It is important because the treatment options are different whether you have one or the other.

💠 Acute pain: it’s a short-term pain (seconds-days-weeks), related to an injury or tissue damage.
It resolves with healing and traditional treatment (rest, ice, compression, elevation, progressive loading, massage…)

💠 Chronic pain: it’s a long-term pain, lasting more than 3 months. It’s based on the understanding that healing should have occurred within 3 months (for most injuries).
Unfortunately it does not respond well traditional treatment and requires a different approach.

So do you have acute or chronic pain?

13/08/2026

“My back hurts. Do I have a slipped disc?”

Your discs are firmly connected to the vertebrae above and below them. Your spine is also an incredibly strong and stable structure.

So what could be happening when someone says they have a “slipped disc”?

A disc can develop a bulge, protrusion or herniation, where part of the disc extends beyond its usual boundaries.

Sometimes this can irritate a nearby nerve, causing:
🔹 Pain travelling into the leg
🔹 Pins and needles
🔹 Numbness
🔹 Burning or electric-like pain
🔹 Muscle weakness

But a disc isn't the only possible source of back pain.

Pain can also involve the muscles, joints, ligaments, nerves or other spinal tissues — and sometimes there isn't one single structure we can confidently identify as the cause.

Take home message:
💠 Your spine is strong
💠 Discs don’t slip
💠 A painful back doesn't necessarily mean that you've damaged your spine

12/08/2026

“What’s wrong with my back?” 🤔

When someone presents with back pain, the first job is to make sure there isn’t something serious going on.

🚩 Practitioners should consider and screen for conditions such as fracture, cancer, infection, inflammatory disease and serious neurological problems, including significant nerve or spinal cord compression.

But thankfully, these are uncommon.

So what could be causing your pain?

🔹 Acute injury: a muscle, ligament, disc, facet joint, endplate or other spinal structure may have been irritated or injured.

🔹 Mechanical back pain: several tissues may contribute, but it may not be possible to identify one exact structure.

🔹 Persistent pain: the tissues may have healed, but the nervous system can remain more sensitive and protective.

🔹 Sometimes it’s a combination: an initial tissue injury can occur alongside changes in how the nervous system processes pain.

And here’s the important part: pain does not always tell us exactly which tissue is responsible.

A good assessment looks at your history, symptoms, examination findings, risk factors and recovery over time — rather than relying on a scan alone 🌱

11/08/2026

Dive into the latest episode of the Pain, Mind & Movement Podcast from Pain, Mind and Movement Special Interest Group featuring Prof. Peter O'Sullivan - specialist physiotherapist, researcher, and Professor at Curtin University in Perth.

In Episode #3: The Evolution of My Clinical Thinking, Prof. O'Sullivan shares his journey of bridging the gap between clinical practice and cutting-edge science to reshape how we understand and treat persistent pain.

What you'll learn in this episode:

💡 How clinical thinking around chronic pain has shifted over time

🧠 The critical intersection of mind, movement, and pain perception

🏋️‍♂️ Practical insights for moving beyond fear-avoidance behaviors and rebuilding confidence in movement

Whether you’re a clinician, or someone navigating long-term pain, this conversation offers a refreshing, evidence-backed perspective on recovery.

🎧 Listen now on Spotify: Prof. Peter O'Sullivan - The evolution of my clinical thinking https://open.spotify.com/episode/4hlneEQA83sk6Ued1AmHKP?si=8f32097c0b5644d1&nd=1&dlsi=25ee59b5b0f14f79

10/08/2026

🧠 Not all pain is the same

Pain can come from different mechanisms — and understanding which one is involved can help us understand why pain feels the way it does.

🔹 Nociceptive pain
Pain caused by actual or potential tissue damage. Think sprains, fractures or a cut. It often feels aching, throbbing or tender.

⚡ Neuropathic pain
Pain caused by irritation or damage to nerves. It can feel burning, shooting, electric, tingling or like pins and needles.

🧩 Nociplastic pain
Pain where the nervous system has become more sensitive, without clear ongoing tissue damage or nerve injury explaining the pain. Pain can be widespread, persistent and sometimes disproportionate to what is happening in the tissues.

💡 Importantly, these mechanisms can overlap.
Pain is real — but understanding the mechanism behind it can help guide the most appropriate treatment.

08/08/2026

Myth #12:
Pain flare-up means that there is an injury

Pain flare-ups are very common. Unfortunately people tend to get more distressed over time with recurrence of back pain.

The predictors of these flare-ups are stress, depression and inactivity.
It’s more about the changes in our immune systems and the sensitivity of our spine structures rather than tissue damage and injury.

07/08/2026

Myth #11:
I need to take time off work

Evidence shows that staying at work during a back pain flare-up (on suitable duties if needed) enhances recovery.

On the opposite, resting our back delays recovery, unless there is tissue damage.

06/08/2026

Myth #10:
Avoiding painful and feared activities is helpful

Avoiding activities to avoid pain can lead to a vicious circle of more deconditioning and more pain: when we start to avoid activities, we often end up more and more activities, our life becomes smaller, and as we do less we experience more pain

Studies have found that doing painful activities had small but significant benefits.

Take home message: exercise and movement is safe and healthy for the spine, even if it’s causing some level of pain.

05/08/2026

Myth #9:
Back pain gets worse with age

The prevalence of back pain progressively increases up until the age of 80, when it starts to reduce.

Take home message: back pain can be treated at any age, and it’s not because we get old that it will get worse over time.

Address

Sydney, NSW
2120

Opening Hours

Wednesday	7am - 2:30pm
Thursday	9am - 3:30pm
Friday	7am - 3:30pm

Website

https://www.physioscape.com.au/

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