True Motion Physio

True Motion Physio Delivering exceptional physiotherapy care with compassion and expertise.

Yesterday’s post in one line.Pain switches off the muscles around an injured site. That stuck, locked up feeling isn’t r...
26/04/2026

Yesterday’s post in one line.

Pain switches off the muscles around an injured site. That stuck, locked up feeling isn’t random. It’s a message.

If you missed the full breakdown, swipe back through the feed.

What movement could you try today?

“My back’s gone. I can’t move.”If you’ve said this, you’re not broken. That locked up feeling is your nervous system doi...
25/04/2026

“My back’s gone. I can’t move.”

If you’ve said this, you’re not broken. That locked up feeling is your nervous system doing exactly what it’s designed to do. Pain switches off the muscles around the site. It’s an alarm, not a diagnosis.

The problem is what most people do next. They stop. They lie down. They wait. A week later they’re still stuck.

Your back doesn’t work like a twisted ankle. A joint that stops moving stiffens. A spine that stiffens aches. Rest on its own doesn’t fix this. Modified movement does.

Here’s the rule I give every patient. Pain is your dial. Stay in a 0 to 4 out of 10 range. Push above 5 and the alarm keeps firing. Stay inside the window and the muscles switch back on. That’s where recovery starts.

If you’ve got back pain right now, pick one gentle movement that involves your spine and do it today. A twist. A standing extension. A cat cow. Stay in the window. Do it again tomorrow.

What movement are you going to try? Drop it in the comments.

This isn’t a stretch. And that’s the point.If you sit at a desk, odds are you’ve been told at some point to stretch your...
21/04/2026

This isn’t a stretch. And that’s the point.

If you sit at a desk, odds are you’ve been told at some point to stretch your back. The truth is your lower back doesn’t need a stretch. It needs movement.

What you’re looking at is a Seated Lumbar Rotation. It’s not a muscle stretch, it’s a mobilisation of the small joints of your spine. Your spine is built to move. When it stops moving, it stiffens. When it stiffens, it aches. Simple as that.

The chair is doing something clever here. By reaching across and holding the opposite side, you get another 5 to 10 degrees of rotation than you’d manage on your own. That’s called overpressure, and it’s what makes this a proper mobilisation rather than just a gentle twist.

Timing matters too. Muscle stretches need 30 seconds plus. Joint mobilisations don’t. 5 to 10 seconds per rep is plenty, because the benefit comes from the repetition, not the length of the hold. 3 to 5 reps each way and you move on with your day.

Do this every hour if you’re desk bound. Set a timer if you have to. Small, consistent movement beats a long stretch session twice a week, every single time.

Try it right now.

Which side feels tighter, left or right? Most people notice a difference. Tell me in the comments

4 reasons your back pain keeps coming back. 👇1️⃣ You stopped doing the exercises.You felt better, so you stopped. But th...
16/04/2026

4 reasons your back pain keeps coming back. 👇

1️⃣ You stopped doing the exercises.

You felt better, so you stopped. But the exercises weren’t just fixing the pain — they were building the strength to stop it returning.

2️⃣ You’re treating the symptom, not the cause.

Painkillers, hot water bottles, the odd stretch. They help in the moment. But if you’re not addressing why the pain started, it’ll keep showing up.

3️⃣ Your daily habits haven’t changed.

Same desk setup. Same posture. Same movement patterns. If nothing changes in your routine, nothing changes in your body.

4️⃣ You’re not looking at the bigger picture.

Sleep, stress, diet, activity levels — they all feed into how your body handles pain. If your overall health isn’t where it needs to be, your back will keep reminding you.

Back pain doesn’t have to be something you just “live with.”

Here’s who’s behind True Motion Physio. 👋I qualified as a Physiotherapist from Oxford Brookes University. 13 years in pr...
14/04/2026

Here’s who’s behind True Motion Physio. 👋

I qualified as a Physiotherapist from Oxford Brookes University. 13 years in practice.

My background covers MSK, Injection Therapy, Neuro-Physiotherapy and Advanced Physiotherapy Practice.

I’ve also been a qualified Personal Trainer for 21 years.

Away from work I’m an ultra distance runner.
The Oxfordshire Way is my favourite ultra. In May 2021 I ran it as a solo runner, supported by a crew at checkpoints, and currently hold the fastest known time in the Men’s category on fastestknowntimes.com.

To be fair, I’m the only male entry but I’ll take it. 😄

I know what it means to push your body.

I also know what happens when things go wrong.

True Motion Physio is going online.The original plan was face-to-face physiotherapy in Bicester. That's changed, and thi...
09/04/2026

True Motion Physio is going online.

The original plan was face-to-face physiotherapy in Bicester. That's changed, and this is where we're heading instead.

A lot of people are dealing with back pain, shoulder and knee problems that affect their day to day life. Poor manual handling at work is one of the most common causes - and most people don't know where to start with recovery.

That's what this account is going to be about.

A bit about me - I'm a qualified Physiotherapist with 13 years experience, a Personal Trainer for 20 years, and currently Director of Clinical Services. I'm also an ultra distance runner, so I understand what it means to push your body and deal with what comes with that.

— Knowledge, tips and guidance, right here
— Practical resources you can use at home
— No appointment needed

The first resource is in the works. Follow along so you don't miss it.

If this is relevant to you or someone you know, share it. 🙌

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Blackthorn
Bicester
OX25

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Monday 5pm - 8pm
Thursday 5pm - 8pm
Saturday 12pm - 2pm

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