Move Physiotherapy

Move Physiotherapy Voted Harrogate’s Best Physiotherapy Clinic for 2024. Call or WhatsApp us on 07983154832 to book now.

Back pain keeps flaring up for one reason most people miss:They keep waiting for pain to improve before they rebuild the...
14/05/2026

Back pain keeps flaring up for one reason most people miss:

They keep waiting for pain to improve before they rebuild the things that stop it coming back.

The common mistakes I see:

Avoiding movement.
Stopping training completely.
Resting too much.
Becoming scared to bend.
Waiting until it “settles” before doing anything useful.

And the problem?

That might calm things down temporarily…

But it does not rebuild tolerance.

If your back flares every time life gets busy, training increases, work gets stressful, sleep drops, or you bend awkwardly, the answer usually is not more avoidance.

You need to rebuild your back resilience.

At MOVE, we look at five key pillars:

1. Load management
Are you doing too much, too soon — or doing so little your back never adapts?

2. Training consistency
Are you actually building tolerance week by week, or constantly stopping and restarting?

3. Trunk and full-body capacity
Is your body strong enough for the demands you are asking of it?

4. Recovery
Are sleep, stress, rest days, and fatigue being managed properly?

5. Confidence and mindset
Are you making decisions from fear, or from evidence that your body can cope?

Confidence does not come from being told “your back is fine.”

It comes from proving, repeatedly, that your back can tolerate more.

That is the goal of good rehab.

Not just less pain.

More capacity.
More confidence.
More freedom.

If your back pain keeps flaring up and you feel stuck in the same cycle, comment “resilience” and take your assessment to truly know how strong your back is

MYTH: Your MRI results explain your pain.This one gets repeated in clinic waiting rooms, by well-meaning GPs, and across...
07/05/2026

MYTH: Your MRI results explain your pain.

This one gets repeated in clinic waiting rooms, by well-meaning GPs, and across the internet. And it causes real harm.

80% of people with zero back pain have disc bulges on MRI. 96% of pain-free 80-year-olds show disc degeneration. These aren’t outliers — they’re from a systematic review of over 3,000 asymptomatic people.
The scan found something. That doesn’t mean the scan found the thing.

Imaging shows structure. It doesn’t show load tolerance, movement capacity, pain sensitivity, or how well your rehabilitation is actually addressing the right problems. Those things don’t show up on MRI — but they’re what actually drive recovery.

If you’ve been told your scan explains your pain and left feeling like something is broken — that framing is the problem, not your spine.

Comment “Resilience” below and we’ll send you our free assessment. It maps where your back pain is actually coming from across the 5 key pillars of rehabilitation — the things a scan will never show you.

06/05/2026

Meet Jack Bright 👋

The face behind MOVE Physiotherapy and the person who’s here to help you move better, feel stronger, and get back to doing what you love.
With a passion for injury rehab, performance, and keeping things simple and effective, Jack works with people of all levels! Whether you’re recovering from pain or pushing for your next goal.
🎯 Personalised treatment�💪 Evidence-based rehab�🏃‍♂️ Focus on long-term results
Got a ni**le you’ve been ignoring? This is your sign to sort it.
📩 Drop us a message or book in to get started

TO BOOK IN ;
📞 Call us on 07983154832
📲 WhatsApp us on 07983154832
📧 Email us at [email protected]
➡️ Or, book directly using the link in our bio




01/05/2026

You got your scan back. There’s something on it. So you Google it.

Disc bulge. Degeneration. Herniation.
And suddenly that report feels like the reason you’re in pain — and the reason you’ll stay that way.

Here’s what we actually know from the research. Structural findings on a scan are incredibly common in people with zero pain. Disc degeneration shows up in 37% of completely pain-free 20-year-olds. By 80, that number is 96%.

Your scan is one data point. It is not your diagnosis. It is not your ceiling.
As a physio, I’m not rehabbing your MRI. I’m rehabbing you.
And that means we look at the things your scan will never show us.

Can you hold a plank for 90 seconds?
A side plank for 90 seconds each side?
A 45° hip extension hold for 2 minutes?

If the answer is no — that’s not a scan problem. That’s a capacity problem. And capacity is trainable.
We also look at your load. Are your step count, your training intensity, your workload and your hobbies spiking week on week? If your load is jumping by 1.5 to 2 times in a short period — your back isn’t failing because of what’s on that scan. It’s responding to what you’re asking it to do.

And then consistency. 80% or more across 8 to 12 weeks of structured rehab, strength work and good habits. That is what changes outcomes. Not a report taken on one day.

If you’re struggling to progress in the gym, if your flare-ups feel random, if you’ve had results and still don’t know what to do with them — this is the missing piece.
Trunk capacity. Load management. Training consistency.
Most people never build these properly because nobody showed them how.

So let’s find out exactly where you stand.
Comment RESILIENCE below and I’ll send you our free Back Resilience Assessment — a quick tool that shows you how resilient your back actually is, where the gaps are, and what to work on first. 👇

01/05/2026

You got your scan back. There’s something on it. So you Google it.

Disc bulge. Degeneration. Herniation.
And suddenly that report feels like the reason you’re in pain — and the reason you’ll stay that way.

Here’s what we actually know from the research. Structural findings on a scan are incredibly common in people with zero pain. Disc degeneration shows up in 37% of completely pain-free 20-year-olds. By 80, that number is 96%.

Your scan is one data point. It is not your diagnosis. It is not your ceiling.
As a physio, I’m not rehabbing your MRI. I’m rehabbing you.
And that means we look at the things your scan will never show us.

Can you hold a plank for 90 seconds?
A side plank for 90 seconds each side?
A 45° hip extension hold for 2 minutes?

If the answer is no — that’s not a scan problem. That’s a capacity problem. And capacity is trainable.
We also look at your load. Are your step count, your training intensity, your workload and your hobbies spiking week on week? If your load is jumping by 1.5 to 2 times in a short period — your back isn’t failing because of what’s on that scan. It’s responding to what you’re asking it to do.

And then consistency. 80% or more across 8 to 12 weeks of structured rehab, strength work and good habits. That is what changes outcomes. Not a report taken on one day.

If you’re struggling to progress in the gym, if your flare-ups feel random, if you’ve had results and still don’t know what to do with them — this is the missing piece.
Trunk capacity. Load management. Training consistency.
Most people never build these properly because nobody showed them how.

So let’s find out exactly where you stand.
Comment RESILIENCE below and I’ll send you our free Back Resilience Assessment — a quick tool that shows you how resilient your back actually is, where the gaps are, and what to work on first. 👇

This is Hannah.2 years ago she came to MOVE with years of knee pain, a meniscus tear, cysts and a surgeon telling her sh...
30/04/2026

This is Hannah.

2 years ago she came to MOVE with years of knee pain, a meniscus tear, cysts and a surgeon telling her she needed surgery.

She’d already tried rehab elsewhere.
It hadn’t worked.

So we tried something different.

Instead of just treating the knee, we looked and built the whole athlete.

12 weeks later - pain free.
No surgery.

2 years of working with MOVE performance coaching?
✅ PB’d every single race distance
✅ Completed Ironman 70.3
✅ Ran a 3:35 at the London Marathon this weekend
✅ Full Ironman next week

This is what happens when rehab meets performance.

This is the Pro Recovery Plan.

💬 Reply with ‘PRO’ and we’ll send you the full details.

THE PRO RECOVERY PLAN. An approach that takes you beyond pain free and preform at the level you want to. PAIN TO PERFORM...
30/04/2026

THE PRO RECOVERY PLAN.

An approach that takes you beyond pain free and preform at the level you want to.

PAIN TO PERFORMANCE.

Comment “REHAB” and one of our team will be in contact with you.

23/04/2026

Over 7 months ago John could barely get off the floor.
Massive disc herniation. Significant pain. Most people in his position are told to rest and wait.

John committed to the process instead. And six months later he is a completely different person.
Here is what actually got him there.

1. The 1.5x rule.
Any increase in training load above 1.5 times your current level significantly increases your injury risk. Every progression we made with John stayed within that window. Smaller jumps than he sometimes wanted — but zero major setbacks. Over six months those protected progressions compounded into something remarkable.

2. Trunk capacity built in the right order.
Control before load. Deep stabilisers before global strength. Rush this and you build on sand.

3. 80% consistency. Every week.
New research this year confirmed that 80% adherence is the threshold where real recovery happens. John hit it week after week. That consistency is the single biggest reason he is where he is.

4. He stopped fearing pain and started reading it.
A difficult day became information. Not a crisis. That shift changed everything.

5. Education built his confidence.
The more John understood his body, the more he trusted it. That is what long term resilience is actually built on.
If any of this sounds familiar — start by understanding where you actually are.

Take the Back Resilience Quiz — link in bio. Two minutes. Five pillars. Real answers.

16/04/2026

Had a conversation this week that stuck with me.

A young athlete. Surgery early in their career. Scans were done, consultants were involved, guidance was given — and I have no doubt the clinical decision making was correct at the time.

But here’s what didn’t happen.
Nobody tested whether their back was actually strong enough first. The strength benchmarks weren’t met. The capacity wasn’t there. And more importantly — nobody explained what those benchmarks were or why they mattered.

Would hitting those numbers have prevented surgery? Maybe not. But the risk profile looks very different when a spine is resilient, loaded, and trained versus one that has never been properly tested.

That’s the conversation that isn’t happening enough. Especially with young athletes who have their whole career ahead of them.

Surgery has its place. I’m not dismissing that. But resilience has to come first. Strength has to be tested. Capacity has to be built. And that process has to be explained clearly so the person in front of you actually understands what they’re working towards and why.

If you’re in that loop right now — considering injections, being referred for surgery, or just stuck with pain that keeps coming back — I want you to know that conversation hasn’t happened for you yet either.

There is one spot remaining on the MOVE Back Resilience Programme. Built for exactly this. Link in bio.

09/04/2026

Most people don’t need a new exercise when their back flares up…
They need a way back into movement without fear.

This is the drill we use with nearly everyone 👇

When pain spikes, your body starts guarding:
❌ scared to bend forward
❌ scared to extend
❌ stuck between “don’t move” and “what if it hurts”

So instead of forcing range… we map it.

→ Pelvic tilts give you your safe corridor
→ Breathing brings the nervous system down
→ Foot pressure + reaches build confidence back into movement

You’re not “stretching your back” here.
You’re teaching it: this is safe again.

Key focus:
• Find your comfortable start position (this matters more than anything)
• Gently tilt up and down → explore what feels safe
• Slow nasal inhale (4s)
• Hold (4s)
• Long controlled exhale (8–16s)
• Repeat

Goal:
Start with 5 smooth reps → build to 10 → then 20

Watch what happens after 👇
Most people instantly move better in a toe touch or extension test.

That’s your KPI.
Not pain… tolerance.

If your current plan doesn’t give you a way to navigate flare-ups,
you’re guessing when it matters most.

And guessing is why people stay stuck.

Save this for your next flare-up.

Address

MOVE, The Rookery, Spa Bottom Farm, Haggs Road
Harrogate
HG31EQ

Telephone

+447983154832

Website

Alerts

Be the first to know and let us send you an email when Move Physiotherapy posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Move Physiotherapy:

Shortcuts

Share

Category