seandavies.phys

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💪🏻Helping you move & train pain-free
đź“ŤWorcester &
⏱️The fundamental ten
👇🏻Book a session / Start your 30‑Day reset
https://remedium-wellness.uk1.cliniko.com/bookings

Back pain flared up but can't face doing back exercises?Good news. You don't always have to.When the lower back is reall...
01/06/2026

Back pain flared up but can't face doing back exercises?
Good news. You don't always have to.

When the lower back is really angry, forcing it into exercises it's not ready for can make things worse. The smarter move can be to work around it, keep the hips and thoracic spine moving while the back gets a chance to settle.

Think of it like giving a loved one some space after an argument. You keep living your life, the dust settles, and everyone comes back to the table in a better place.
Little and often. Chip away. Don't go all in.

That's not giving up on your back. That's the plan.

Full blog is live now. Link in bio.

"Your disc has slipped" is one of the most common things people come into clinic having been told.The problem is that is...
30/05/2026

"Your disc has slipped" is one of the most common things people come into clinic having been told.

The problem is that is not actually what happens. Discs don't slip. And the terminology used on MRI reports and in clinical conversations is frequently used interchangeably when it shouldn't be.

Here is what is actually going on.

The intervertebral disc has two main parts, an inner gel called the nucleus pulposus and a tough outer ring called the annulus fibrosus. A disc bulge is where the annulus remains intact but pushes outward, typically affecting more than 50% of the disc circumference. It is often a normal age-related degenerative change. Because the annulus stays intact there is less chemical irritation to the nerve, though it can still cause symptoms if it mechanically compresses a nerve root.

A disc herniation is different. It means disc material has focally displaced through a disruption in the annulus. And within herniation there is a spectrum. A protrusion is where the nucleus pushes through but the base of the herniation is wider than its depth. An extrusion is where the depth is greater than the base, more material has escaped. A sequestration is where a fragment breaks completely free with no continuity to the parent disc.
Here is the counterintuitive part. Larger herniations tend to resolve better spontaneously. Sequestrations have around a 96% rate of spontaneous regression. Extrusions around 70%. Protrusions 41%. Bulges just 13%. The likely reason is that the immune system mounts a stronger inflammatory response to more exposed nucleus material and effectively reabsorbs it over time.

And perhaps most importantly — disc bulges are found on MRI in around 28% of people with no pain at all. Protrusions in 33%. The imaging finding is not automatically the source of your symptoms. Clinical correlation always comes first.

If you have been told your disc has slipped and you are not sure what that actually means or what to do about it a proper assessment is where we start.
Remedium Wellness Hallow and D1 Gyms, Worcester. Book via the link in bio.

Until next time, keep moving.
Sean

I'm a physio who encourages people to move for a living.Since becoming a dad my own activity levels have taken a hit.Hum...
28/05/2026

I'm a physio who encourages people to move for a living.
Since becoming a dad my own activity levels have taken a hit.
Humbling.
But when I actually looked at the new ACSM guidelines properly my first thought wasn't guilt. It was — that's more manageable than I thought.
New blog breaking it all down. Link in bio.

I'm a physio who encourages people to move for a living.Since becoming a dad my own activity levels have taken a hit.Hum...
28/05/2026

I'm a physio who encourages people to move for a living.
Since becoming a dad my own activity levels have taken a hit.
Humbling.
But when I actually looked at the new ACSM guidelines properly my first thought wasn't guilt. It was — that's more manageable than I thought.
I've written a new blog breaking it all down. Link in bio.

A question I get asked a lot. What actually happens in a physio appointment?The honest answer is it depends entirely on ...
27/05/2026

A question I get asked a lot. What actually happens in a physio appointment?

The honest answer is it depends entirely on you.
The first session starts with your full medical history and understanding your current condition. What's going on, how long it's been happening, what makes it better and what makes it worse. Then we move into the assessment and from there straight into treatment.

All of that in 45 minutes. No rushing, no generic advice. Just focused entirely on working out what you need and getting started.

If you've been putting off booking because you're not sure what to expect, that's what the first session is for.

Remedium Wellness Hallow and D1 Gyms, Worcester. Book via the link in bio.

Not everything that shoots down your leg is sciatica.It's one of the most overused diagnosis I hear from people coming i...
26/05/2026

Not everything that shoots down your leg is sciatica.
It's one of the most overused diagnosis I hear from people coming into the clinic.

And it matters because if we're treating the wrong thing, we're not going to get the right result.

True sciatica has specific characteristics. There's actually a clinical scoring system that helps work out the probability of what you're dealing with before we do anything else.

Swipe through for what I look for, what to do in the first week, and what recovery actually looks like. Because it's rarely a straight line and most people aren't told that upfront.

Any questions drop them below. I read every one.

Until next time, keep moving.
Sean

The first time I learned about self efficacy I was working with a mental health coach. The research was clear the likeli...
29/01/2026

The first time I learned about self efficacy I was working with a mental health coach. The research was clear the likelihood we will or will not achieve something is based on whether we believe it to be true or not.

Several years later it popped up again, this time in my foundation year at university. The research was still citing the same idea but this time it applied to health behaviour outcomes. Whether you'll give up smoking, change your diet or whether you'll stick to your rehab. Doesn't just depend on your own self belief but whether you think you can achieve it.

The issue here lies in the unfortunate truth that many people have low self efficacy. It starts with our language, I hear it regularly. "I'm not going to get better" "I've always been weak" and so it goes on. So if we already have this lack or self efficacy, where can we conjour it from?

Well this is where mentors, coaches and in my case healthcare professionals come in. They can see the path front of you and hold the door open that would otherwise remain shut. Essentially, you borrow their belief for a short period until your own self efficacy foundations are laid. This can help stop our own self perpetual beliefs that are holding us back.

However, with rehabilitation it can be difficult to gain that belief as recovery is often not a straight line. There are ups and downs and outside influence that influence our recover (more on this to follow soon).

So that can be part of the problem too. That's why I often ask clients to keep a feelings and beliefs journal as well as a pain diary to get to the bottom of how, what and why things might be limiting their recovery.

This is also going to be part of the fundamentals mindful program I'm working on (very excited about this).

Feel free to send me a message if this post resonates with you, or tag your bestie so you can gas about it the next time you meet up for a walk.

- Sean

28/01/2026

Strength, cardio and mobility training doesn’t need to be complicated to be helpful.

And it definitely doesn’t need to be perfect.
Three short sessions a week is a really solid place to start.

Twenty minutes counts.

Half-done counts.

A single session on a chaotic week still counts.

Lower body one day.

Upper body another.

Full body when life gets busy (which is most weeks).

This isn’t about chasing the perfect programme.
It’s about building something you can actually repeat.
And repeat again.
And again.
P.s.
Mobility routines incoming...

Here's how I'd lay my week out

Strength 2-3 sessions a week 20 - 30 mins max.

✓Day 1: Lower body + core — squats, deadlifts, lunges, core work
✓Day 2: Upper body + core — push-ups, rows, presses, core stability
✓Day 3: Full-body strength — because some weeks, that’s all we can fit in.

Cardio

Daily life counts. Walks to the park, playing, running around after your little one.

âś“If you can though maybe aim for one intentional 20 min cardio session a week. This could be a longer walk or run around 20 mins where you get some 'me time' outside.

Mobility

âś“Let's face it, right now, despite my best efforts I'm not getting my yoga mat out for a full hour session. That's why I've been working in the Fundamental Ten (a set of mobility work outs that take about ten minutes and can be done daily) more to follow. I do these during play times or before bed to unwind from the day.

Final takeaways

The most important thing for me is to be flexible with your programme while still aiming for a consistency in terms of showing up. It might not be on the same day or time every week but do what you can, when you can do it. Build that trust in yourself and the results will follow.

Consistency > perfection.

I'm rooting for you.

- Sean

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