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Phyzz Soft Tissue Therapy

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Phyzz Soft Tissue Therapy

Welcome to Phyzz! I'm a Level 5 Soft Tissue Therapist and Level 3 Pilates Instructor working to help people manage pain, feel better and move better.

25/05/2026

📣 I’m excited to share that I’m planning to add two more Pilates classes to my weekly schedule, this time created specifically for people who are new to Pilates, returning to exercise, or simply looking for a welcoming, supportive place to move 🙂

𝐍𝐄𝐖! 𝐁𝐞𝐠𝐢𝐧𝐧𝐞𝐫-𝐅𝐫𝐢𝐞𝐧𝐝𝐥𝐲 𝐌𝐚𝐭 𝐏𝐢𝐥𝐚𝐭𝐞𝐬 𝐂𝐥𝐚𝐬𝐬𝐞𝐬 𝐚𝐭 𝐒𝐢𝐝𝐟𝐨𝐫𝐝 𝐒𝐨𝐜𝐢𝐚𝐥 𝐇𝐚𝐥𝐥

Both classes will run from Sidford Social Hall on the following days/ times:

Tuesdays from 12pm – 12.45pm

Thursdays from 4.30pm to 5.15pm

These classes are perfect if…

✅ You’ve never tried Pilates before and are wondering what all the fuss is about 🧐

✅ You feel stiff, tight, or less mobile than you used to 😖

✅ You’ve been meaning to move more and get stronger, but don’t know where to start 🫣

✅ You prefer a calm, supportive environment rather than a busy gym 🤗

No previous experience is needed and classes are open to any gender, body shape or age.

👉 The only requirement is that you are able to get up and down from the floor independently, as these are mat-based Pilates classes.

𝐓𝐡𝐞𝐫𝐚𝐩𝐢𝐬𝐭-𝐥𝐞𝐝 𝐏𝐢𝐥𝐚𝐭𝐞𝐬 𝐂𝐥𝐚𝐬𝐬𝐞𝐬

Pilates isn’t just about copying moves or keeping up with a class. And it’s definitely not about looking a certain way 🙅

Done well, it’s about understanding your body, learning how you move, and building confidence in movement that carries over into your everyday life.

And that’s where my background as a physical therapist makes a big difference… ⬇️⬇️

As well as being a Level 3 Pilates Instructor, I’m an experienced Level 5 Soft Tissue Therapist with a detailed understanding of the musculoskeletal system and the science behind how the body moves and adapts to exercise.

Every week in my clinic I work with people who:

❌ Feel stiff and tight
❌ Live with persistent aches and pains
❌ Have lost confidence in movement
❌ Have out-dated and false beliefs about what causes pain
❌ Don’t know what to do to create lasting change.

I always make time to listen to their stories because there is never one size fits all. Providing a safe space for people to feel heard and ask questions is important.

With that in mind, my new Pilates classes for beginners will be limited to just 8 participants, so that we can really get to know each other and you receive plenty of individual guidance, correction, and encouragement.

I won’t just be teaching exercises: I’ll be watching how you move, where you may be holding tension, where you may be overworking, and where you may simply need a little more confidence.

For beginners, it’s not about getting it perfect, but learning to breathe well, move with control and awareness, and build strength from the inside out.

So, whether you’ve been inactive for years or just want to start somewhere sensible, you’ll be in safe hands 🙌

𝐀𝐥𝐥 𝐄𝐪𝐮𝐢𝐩𝐦𝐞𝐧𝐭 𝐏𝐫𝐨𝐯𝐢𝐝𝐞𝐝

In its simplest form, mat-based Pilates requires just a mat. And maybe a block. But there is a whole selection of other small Pilates equipment that can be particularly useful for beginners, both for giving extra sensory feedback and for providing additional support or challenge.

Using different pieces of small equipment also makes classes more interesting and fun 👌

The cost of all of this equipment can, of course, add up but the good news is that I will be supplying everything you need for each class.

‘Everything’ includes:

✅ Mats and blocks

✅ Stability balls, foam rollers, magic circles, resistance bands, looped bands, hand weights, sliders and poles (although not all used at the same time 😆)

✅ Props and support aids where needed.

So, no need to buy anything before you start – all you need to do is turn up in comfortable clothing that allows you to move freely.

For those who need to drive, there is free parking opposite the Hall and in the surrounding streets. If you can walk, or cycle, even better 🙂

⚠️Remember, the only requirement is that you are able to get up and down from the floor independently, as these are mat-based Pilates classes.

I will also ask you to complete a confidential Health Screening Questionnaire prior to signing you up so we can discuss anything that might impact on your ability to take part.

𝐂𝐨𝐬𝐭 𝐚𝐧𝐝 𝐂𝐨𝐦𝐦𝐢𝐭𝐦𝐞𝐧𝐭

Pilates isn’t just exercise and (although you will undoubtedly feel better leaving a class than when you arrived) it doesn’t work overnight: it’s movement education.

When you practise breathing, spinal mobility, core control, balance, and coordination regularly, your nervous system starts to recognise these patterns as normal – and that’s when the magic starts to happen ✨

You’ve probably heard that Pilates is good for your core, but what you might be surprised to learn is that your ‘core’ includes your:

✅ diaphragm
✅ pelvic floor
✅ deep abdominal muscles
✅ glutes (buttocks)
✅ postural muscles around the spine

These deep stabilising tissues are so incredibly important for a well-functioning body – but they adapt over weeks, not days.

That’s why my beginner Pilates classes in Sidmouth will run as 4-week blocks, helping you build consistency and giving you enough time to feel a difference, not just try a class.

The cost will be £40 for 4 weeks, payable in advance each month.

That’s just £10 per class for therapist-led instruction in a small-group setting – with ALL equipment provided 🤩

If after 4 weeks you decide it’s not your thing, you can call it quits. No hard feelings. Some people just don’t get it, don’t get me, or will continue in their fruitless search for a non-existent quick fix 🤦‍♀️.

But for those of you who start to see and feel the positive shift in your body, my hope is to build a real sense of community and support amongst the group – and to have some fun along the way too ☺️.

𝐒𝐭𝐚𝐫𝐭 𝐃𝐚𝐭𝐞 𝐟𝐨𝐫 𝐍𝐞𝐰 𝐁𝐞𝐠𝐢𝐧𝐧𝐞𝐫 𝐂𝐥𝐚𝐬𝐬𝐞𝐬

I’m hoping to launch my Pilates classes for beginners this summer, in July, and places will be allocated on a first-come, first-served basis.

With only 8 spaces per class, I recommend you express your interest ASAP!

I need a minimum of 5 people to sign up for each class for them to run so will be add your name to a waiting list and, if there is sufficient interest, confirm when we can get started.

𝐑𝐞𝐚𝐝𝐲 𝐭𝐨 𝐁𝐞𝐠𝐢𝐧?

If you’ve been waiting for the right time to start moving more, this could be it!

❌ No experience needed
❌ No pressure
❌ No intimidating gym environment.

✅ Just a small, supportive, therapist-led group and a chance to reconnect with your body.

I’d love to help you get started on your Pilates journey here in Sidmouth this summer 🧡

So if you’re interested, or you have any further questions, please email me at:

[email protected]

…specifying which of the 2 classes you are interested in.

Let’s DO this!

https://www.phyzz.co.uk

11/05/2026

I saw a client (“B”) for the first time last week who has been struggling with lower back pain for the last 8 years. Frankly, what he told me at that consultation made me very cross 😡

Understandably, over the years B’s frustration has led him down many pathways in search of relief. Efforts to fix his back pain have included:

❌ Spinal decompression surgery (made no difference)
❌ Hip replacement surgery (made no difference)
❌ Acupuncture (made no difference)
❌ Sports injury specialist (made no difference)
❌ GP – just provided a pain patch (made very little difference)
❌ Chiropractor – recommended a course of 2 treatments every week for 5 weeks to ‘realign his sacroiliac joint’ (not only did this make no difference, it actually made B’s pain worse!).

In all cases, B was given the expectation that each of these interventions would be THE ANSWER – the thing that would finally rid him of his back pain.

And yet he’s still in pain 🤷‍♀️

And as we chatted, it became clear that even after consulting with all of these ‘experts’, B still believes that the pain he feels MUST be caused by a specific structural issue with his spine; that if yet another x-ray or a scan can find exactly what that is, a quick fix can be administered by a surgeon’s knife or a practitioner’s manipulation or adjustment.

Unfortunately, that’s not how pain works. But nobody has taken the time to help B understand otherwise.

Sadly, B is not the only one.

𝐓𝐡𝐞 ‘𝐅𝐢𝐱 𝐈𝐭’ 𝐂𝐮𝐥𝐭𝐮𝐫𝐞 𝐏𝐫𝐨𝐛𝐥𝐞𝐦

When you’re scared to bend, worried about your MRI, struggling to sleep, avoiding exercise, cancelling social dates, or wondering if your body is wearing out, the idea that someone can “fix” you is deeply appealing 🙏🏻

Walk into almost any clinic with back pain and there’s a fair chance you’ll hear some version of this:

“You’ll need six sessions.”
“Let’s book you in twice a week for three weeks.”
“Your SI joint is locked up.”
“You’ve got one leg longer than the other.”
“Your pelvis is out.”
“Your core isn’t firing.”

And just like that – before your story has been fully heard, before your goals have been explored, before your fears, sleep, stress, workload, movement habits, beliefs, or previous experiences have been discussed – you’ve been prescribed a course of treatment.

Six sessions.
Ten sessions.
Twelve-week protocols.
Manipulation packages…

Sometimes there is added pressure along the lines of: “If we don’t correct this now, it could get worse.”

And, obviously, a course of treatment comes at a cost 💰💰

But for someone who’s been in pain for months – or years, like B – that message can be incredibly persuasive.

Because pain makes people vulnerable.

When you’re in pain and you have a consultation with a healthcare practitioner who knows more than you do, you trust them to be giving you sound advice.

👉 However, the truth is:

🚫 NO-ONE knows how many treatments your back needs, and
🚫 NO-ONE can promise to fix persistent back pain.

𝐖𝐡𝐚𝐭 𝐃𝐨𝐞𝐬 𝐓𝐡𝐞 𝐄𝐯𝐢𝐝𝐞𝐧𝐜𝐞 𝐒𝐚𝐲?

Persistent low back pain can rarely be explained by one ‘thing’.

Not one tight muscle.
Not one weak core.
Not one rotated pelvis.
Not one ‘slipped disc’.
Not one spinal misalignment.

Pain is influenced by far more than tissues alone. Factors include:

• Movement confidence
• Stress
• Sleep quality
• Previous injuries
• Fear of movement
• Physical conditioning
• Work demands
• Beliefs about the body
• Activity avoidance
• Nervous system sensitivity

Finding ways to alleviate persistent back pain, therefore, requires a broad-spectrum approach that addresses all of these factors. And there is no one size fits all.

Just in case you’re wondering, this isn’t an opinion: this is modern, evidence-based pain science.

So the fact that some clinicians STILL sell the idea of simple fixes is really disappointing 😕

𝐓𝐫𝐞𝐚𝐭𝐦𝐞𝐧𝐭 𝐈𝐬𝐧’𝐭 𝐓𝐡𝐞 𝐏𝐫𝐨𝐛𝐥𝐞𝐦, 𝐃𝐞𝐩𝐞𝐧𝐝𝐞𝐧𝐜𝐲 𝐈𝐬

There’s no denying that hands-on therapy – whether that be from a chiropractor, osteopath, soft tissue therapist, massage therapist or a physiotherapist – can feel really good.

Touch can help down-regulate your nervous system, reducing threat, calming symptoms and giving you the confidence you need to move again.

None of that is the problem.

👉 The problem begins when treatment is positioned as the answer rather than one small part of it.

𝐖𝐡𝐚𝐭 𝐒𝐡𝐨𝐮𝐥𝐝 𝐘𝐨𝐮 𝐋𝐨𝐨𝐤 𝐅𝐨𝐫 𝐈𝐧 𝐀 𝐓𝐡𝐞𝐫𝐚𝐩𝐢𝐬𝐭?

If you’re seeking help for persistent back pain, ask yourself:

Does this practitioner…

✅ Listen to my story before prescribing treatment?
✅ Ask what I want my body to do again?
✅ Help me understand pain rather than fear it?
✅ Encourage movement instead of avoidance?
✅ Give me skills I can use independently?
✅ Talk about confidence, sleep, stress, and lifestyle?
✅ Measure progress by what I can do, not just how I feel?

Or…

Do they simply tell you what’s “out,” what’s “tight,” and how many sessions you’ll need?

Because one approach creates patients. The other creates confidence and independence.

Dealing with persistent pain is an ongoing journey. It can be immensely frustrating. Having a knowledgeable and supportive practitioner on your side can be an enormous help, emotionally as much as physically.

However, a good therapist won’t push you to book a course of sessions or insist that a monthly treatment is necessary to keep you healthy. The relationship should only ever be on your terms.

👉 If you’re struggling with persistent back pain and like the idea of finding a practitioner who will help you understand and manage your pain rather than fear it, I can help.

What I can’t do is guarantee to fix it.

📧 [email protected]
🕸️ https://www.phyzz.co.uk

04/05/2026

The sun’s out and sea temperatures are warming, and that can mean only one thing: surfers and paddlers across our region are fixating on tide timetables, waxing their boards and diving in for another season of big wave hunting 🌊

But after a winter of relative inactivity for many, the return to repetitive paddling often brings with it a less welcome guest, the return of what’s known amongst the rippers as “surfer’s shoulder”.

🏄‍♂️ 𝐒𝐲𝐦𝐩𝐭𝐨𝐦𝐬 𝐨𝐟 𝐒𝐮𝐫𝐟𝐞𝐫’𝐬 𝐒𝐡𝐨𝐮𝐥𝐝𝐞𝐫

Surfer’s shoulder isn’t a formal diagnosis but rather a range of symptoms that can present in a number of ways. These include:

👉 An ache or tightness at the front or top of the shoulder
👉 Discomfort during or after paddling
👉 Pain when reaching overhead or behind
👉 Reduced power or endurance in the water
👉 A pinching feeling when reaching overhead.

It generally arises due to irritation and overload of the structures around the rotator cuff and the space at the front and top of the shoulder.

Whilst not serious if addressed early, surfer’s shoulder can be troublesome if not managed properly, sometimes leading to bursitis or a rotator cuff tear or tendinopathy 😖

Or, in other words, leading to every surfer’s worst nightmare, time out of the water! 😱

🤨 𝐖𝐡𝐚𝐭 𝐜𝐚𝐮𝐬𝐞𝐬 𝐒𝐮𝐫𝐟𝐞𝐫’𝐬 𝐒𝐡𝐨𝐮𝐥𝐝𝐞𝐫?

Despite what many surfers might like to tell you, time spent upright on the board in any one session is minimal. Most of the time in the water is spent lying belly-down on the board, paddling (or sitting on the board, gazing out to sea 😬).

Paddling requires your shoulders to:

👉 Repeatedly lift overhead
👉 Internally rotate
👉 Extend with load to pull through the water

And all that paddling creates a lot of repetitive load through the shoulders, chest, and upper back.

If you’ve not used your shoulders much over the winter and/or you have limited extension through your upper back, maybe as a result of a desk-bound job, it’s not surprising that the muscles and soft tissues around the shoulder can get fatigued.

Over time, things can start to feel restricted, irritated, or just not quite right 😕

𝐓𝐢𝐩𝐬 𝐟𝐨𝐫 𝐚𝐯𝐨𝐢𝐝𝐢𝐧𝐠 𝐒𝐮𝐫𝐟𝐞𝐫’𝐬 𝐒𝐡𝐨𝐮𝐥𝐝𝐞𝐫?

To avoid surfer’s shoulder you need to manage load, technique, and shoulder health together.

Here are some suggestions for keeping your shoulders healthy and injury-free this summer:

🚀 𝐃𝐨𝐧’𝐭 𝐫𝐚𝐦𝐩 𝐮𝐩 𝐭𝐨𝐨 𝐟𝐚𝐬𝐭!

If you suddenly double your surf time (easy to do during a good swell), your shoulders will complain.

Build volume gradually and mix in rest days, even if the waves are tempting.

👌 𝐈𝐦𝐩𝐫𝐨𝐯𝐞 𝐩𝐚𝐝𝐝𝐥𝐢𝐧𝐠 𝐭𝐞𝐜𝐡𝐧𝐢𝐪𝐮𝐞

Bad form is one of the biggest causes of surfer’s shoulder. Aim for:

✅ High elbow position during the pull (not straight-arm dragging)
✅ Smooth, controlled strokes instead of frantic splashing
✅ Rotation through your torso, not just the shoulder joint.

Small tweaks can make a big difference.

💪 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐞𝐧 𝐭𝐡𝐞 𝐫𝐢𝐠𝐡𝐭 𝐦𝐮𝐬𝐜𝐥𝐞𝐬 - 𝐚𝐧𝐝 𝐭𝐫𝐚𝐢𝐧 𝐞𝐧𝐝𝐮𝐫𝐚𝐧𝐜𝐞

Focus on shoulder stability and balance, not just strength, and use low weight/resistance but high repetitions (eg, 3 sets of 10-15) to build endurance.

Specific exercise suggestions include:

• External rotations – 90/90s

How? Using a resistance band anchored in front of you, or holding a light weight, stand with your upper arm at 90 degrees out to the side (level with your shoulder) and your elbow bent at 90 degrees (fingertips pointing forwards). Gently squeeze your shoulder blades closer together. Keeping the upper arm still, rotate your forearm up, until fingertips are pointing upwards and the back of your hand is facing behind you. You could also do this exercise lying face down on your bed with your upper arm level with the top of the mattress)

• Scapular control – ‘YTW’s

How? Lying on your tummy on the floor, face down, reach your arms out in front of you with upper arms close to your ears and palms facing down on the floor (in a ‘Y’ shape). Slowly raise your arms off the floor, squeezing your shoulder blades up and together for 2 to 3 seconds before lowering. For the ‘T’ shape, repeat but with your arms stretched out to the sides, palms down. And for the ‘W’ shape, bend your elbows so they are on the floor slightly lower than your shoulders and hands are palms down facing forwards.

• Upper back work – reverse flys

How? Stand with feet shoulder-width apart, either holding small dumbbells or standing in the middle of a resistance band and holding the ends. Hinge forwards from the hips, lowering your chest until it is almost parallel with the floor and keeping you back straight. With a slight bend in your elbows, raise your arms out to the sides in a wide arc until they are in line with your shoulders with the backs of your hands facing the ceiling. Squeeze your shoulder blades together at the top of the movement. Slowly control your arm lower back to the start position.

🧘 𝐃𝐨𝐧’𝐭 𝐬𝐤𝐢𝐩 𝐦𝐨𝐛𝐢𝐥𝐢𝐭𝐲

Tight shoulders often lead to poor body mechanics, so mobility work is important (for life, not just surfing!).

Some suggestions:

• Thoracic spine mobility

How? Kneeling on all fours, keeping your chest and tummy lifted away from the floor and your pelvis still, place your right hand on the back of your head, elbow out to the side. Slowly squeeze your elbow up towards the ceiling, opening your armpit to the side of the room and rotating through your upper spine. Slowly return to the start position. Repeat the same number of reps on each side.

• Chest and front shoulder stretching

How? Stand level with a door frame with your upper arm out to the side, level with your shoulder, and your elbow at a right-angle, hand pointing up. Place your forearm and hand on the edge of the door frame. Your chest should be in line with your upper arm. Slowly step forwards, pressing your chest forwards so that your upper arm is now stretched behind you. You’ll feel a big stretch across your chest. Move slowly backwards and forwards a few times before holding the stretch for around 30-45 seconds. Repeat on both sides.

• Gentle shoulder range-of-motion work

How? Lie on your back holding a broom stick at arms length up towards the ceiling, with one hand at each end. From here you can slowly a) take the broomstick back over your head towards the floor and then forwards towards your hips b) take the broom stick from side to side, c) hold the broomstick at a diagonal and take it back across the shoulder one way and then forwards to the side of your hip the other way.

🔥 𝐖𝐚𝐫𝐦 𝐮𝐩 𝐛𝐞𝐟𝐨𝐫𝐞 𝐩𝐚𝐝𝐝𝐥𝐢𝐧𝐠 𝐨𝐮𝐭

Tempting though it is to leap straight in, cold shoulders, cold water and immediate paddling are never a good combination!

Even 3–5 minutes of warming up your shoulders with some arm circles can help avoid injury.

🏊‍♀️ 𝐂𝐫𝐨𝐬𝐬-𝐭𝐫𝐚𝐢n

Regular swimming can help your shoulder strength, but only if your form is good. Poor freestyle technique can actually make things worse so if you feel like there’s room for improvement, speak to a swim coach.

Using a rowing machine is also good for shoulder strength but, again, check your form.

👀 𝐖𝐚𝐭𝐜𝐡 𝐟𝐨𝐫 𝐞𝐚𝐫𝐥𝐲 𝐰𝐚𝐫𝐧𝐢𝐧𝐠 𝐬𝐢𝐠𝐧𝐬

The golden rule…don’t push through pain! In particular, if you experience:

⚠️ Sharp pain at the front or top of the shoulder
⚠️ Pain when reaching overhead or
⚠️ Night-time aching

it’s a signal to back off instead of risking a more serious injury.

🏄‍♀️ 𝐁𝐨𝐚𝐫𝐝 𝐜𝐡𝐨𝐢𝐜𝐞 𝐦𝐚𝐭𝐭𝐞𝐫𝐬

If you’re following the above suggestions but paddling never seems to get easier, it might be that your board might is too small or low-volume. A slightly more buoyant board can make a big difference to the level of effort you feel.

🔎𝐖𝐡𝐚𝐭 𝐭𝐨 𝐝𝐨 𝐢𝐟 𝐲𝐨𝐮 𝐭𝐡𝐢𝐧𝐤 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐒𝐮𝐫𝐟𝐞𝐫’𝐬 𝐒𝐡𝐨𝐮𝐥𝐝𝐞𝐫?

If you notice your shoulder getting progressively tighter or more uncomfortable, it’s worth addressing before it starts limiting your time in the water.

As well as being diligent about shoulder mobility exercises, soft tissue therapy can help by:

✅ reducing tension through the chest, shoulders, and upper back
✅ improving how the shoulder moves (so paddling feels smoother)
✅ supporting your recovery with appropriate rehab exercises, so you can stay in the water longer.

I can’t promise a quick fix (nobody can) but it’s about helping your body move better and tolerate the demands you’re putting on it.

If you’d like some help, you can email me at: 📧 [email protected]

Or find out more at: 🕸️ https://www.phyzz.co.uk

Happy surfing! 🏄‍♂️😎

20/04/2026

Pulling your back can happen in a split second - lifting something awkwardly, bending down in the garden, or even getting out of bed the wrong way!

If you know, you know. And, sadly, I know only too well. I had a period in my life when pulling my back was a regular occurrence, including the time I missed my own son’s Christening after pulling my back bending over to put something in the dishwasher that morning! I spent the rest of the day on the kitchen floor while the ceremony went ahead without me 😥

I also know from experience that back pain can feel alarming. Even the smallest move can send a cascade of shockwaves, forcing you to brace and catch your breath. It’s easy to panic and think that something 𝙧𝙚𝙖𝙡𝙡𝙮 𝙗𝙖𝙙 has happened 😰

However, what I have since learned as a soft tissue therapist, and what most people don’t know, is that the level of pain you feel is NOT an indicator of damage or harm.

What’s more, the good news is that most back strains are manageable and improve quickly if treated with the right approach ⬇️

𝗪𝗵𝗮𝘁 𝗱𝗼𝗲𝘀 𝗮 “𝗽𝘂𝗹𝗹𝗲𝗱 𝗯𝗮𝗰𝗸” 𝗮𝗰𝘁𝘂𝗮𝗹𝗹𝘆 𝗺𝗲𝗮𝗻?

A “pulled back” usually refers to a muscle or soft tissue strain – a small tear in a muscle, tendon or ligament.

It can happen from:

• Lifting something unusually heavy, or lifting awkwardly
• Sudden twisting movements
• Overuse
• Poor muscle recruitment or lack of muscle conditioning..

Pulling your back often happens at stressful times when your body is already carrying a level of tension and your nervous system is on high alert.

Common symptoms of a pulled back:

• Sudden pain or tightness in the lower back
• Muscle spasms
• Stiffness and reduced movement
• Pain when bending, turning, or getting up

𝗕𝘂𝘁 𝗶𝘁’𝘀 𝗿𝗲𝗮𝗹𝗹𝘆 𝗽𝗮𝗶𝗻𝗳𝘂𝗹! 𝗜𝘁 𝗺𝘂𝘀𝘁 𝗯𝗲 𝘀𝗲𝗿𝗶𝗼𝘂𝘀?! 🥹

Intense back pain affects everything you do and can feel very scary. It’s easy to catastrophise and think that you’ve done significant harm. However, unless you’ve had an accident or suffered a physical trauma, this is MOST unlikely.

That’s because the level of pain you feel in your back is NOT indicative of the level of harm. In fact, sometimes you can feel pain when there is NO harm 🤯

That’s because 𝙥𝙖𝙞𝙣 𝙙𝙤𝙚𝙨 𝙣𝙤𝙩 𝙝𝙖𝙥𝙥𝙚𝙣 𝙞𝙣 𝙮𝙤𝙪𝙧 𝙗𝙤𝙙𝙮, 𝙞𝙩 𝙞𝙨 𝙘𝙧𝙚𝙖𝙩𝙚𝙙 𝙗𝙮 𝙮𝙤𝙪𝙧 𝙗𝙧𝙖𝙞𝙣 𝙬𝙝𝙚𝙣 𝙞𝙩 𝙥𝙚𝙧𝙘𝙚𝙞𝙫𝙚𝙨 𝙙𝙖𝙣𝙜𝙚𝙧 🧠‼️

Think of your brain as a security guard 🧑‍✈️ Its job is to keep you alive and well. Every second of the day and night it receives messages from the thousands of nerve endings in your skin and tissues that are constantly monitoring your environment – assessing your body’s exposure to temperature, movement, stretch, pressure, vibration and proprioception.

As the brain interprets these messages it quickly decides whether all is well in your world or whether you might be in imminent danger. If it is the latter, it produces pain as a warning signal.

The pain you feel forces you to act fast to protect yourself, eg, to pull your hand away from a naked flame, rest an injury, or avoid something harmful.

But sometimes the brain can be overly cautious and even a small injury, like a muscle strain in your back – or the threat of an injury – can produce a lot of pain.

How you deal with this situation can have a big impact on how quickly you resolve the pain and recover.

𝗪𝗵𝗮𝘁 𝘁𝗼 𝗱𝗼 𝗶𝗳 𝘆𝗼𝘂’𝘃𝗲 𝗽𝘂𝗹𝗹𝗲𝗱 𝘆𝗼𝘂𝗿 𝗯𝗮𝗰𝗸 💬

A 5 Step Plan…

𝗦𝘁𝗲𝗽 1: 𝗦𝘁𝗮𝘆 𝗰𝗮𝗹𝗺 𝗮𝗻𝗱 𝗕𝗥𝗘𝗔𝗧𝗛𝗘! 😮‍💨

Stress or fear can make pain feel stronger by putting your nervous system into a fight or flight state, increasing your heart rate and breathing rate and creating further tension in your muscles.

With that in mind, the first thing to do if you pull your back is to try and stay calm. Reassure yourself that this is most unlikely to be anything serious.

⚠️ Remember, the pain you feel has been created by your brain as a warning signal and is NOT indicative of actual harm.

The best way to quickly calm your nervous system is to focus on deep, regular breathing, deep into your belly.

👉 Try the 4-5-6 method:

• Breathe in through your nose for a count of 4
• Hold your breath for a count of 5 and
• Slowly breathe out through your mouth for a count of 6, or even longer if you can.

As you breathe out, purse your lips, as if you were blowing up a balloon.

Repeat this breathing pattern for a number of cycles until you feel calmer, and whenever you feel panicky or in pain.

🚫 𝗦𝘁𝗲𝗽 2: 𝗔𝘃𝗼𝗶𝗱 𝗰𝗼𝗺𝗽𝗹𝗲𝘁𝗲 𝗿𝗲𝘀𝘁

When you’ve pulled your back, it’s tempting to lie still and not move, either because of the pain or because you’re frightened that moving is going to make things worse – or both!

However, while relative rest is helpful at this acute stage, too much rest can slow your blood circulation and cause your muscles to stiffen up even more, hindering your recovery.

👉 Instead:

• Keep moving gently (e.g small pelvic tilts, hip rotations and side bends) but avoiding anything that sharply increases your pain
• Change position regularly..

When you do rest, try using some extra cushions or pillows, eg, underneath or between your knees, to help find a position of ease.
Lying on your back with your legs slightly elevated is often the most comfortable position, but find what works for you.

🔥 𝗦𝘁𝗲𝗽 3: 𝗦𝘁𝗮𝘆 𝘄𝗮𝗿𝗺 𝗮𝗻𝗱 𝗮𝗽𝗽𝗹𝘆 𝗵𝗲𝗮𝘁

If you’re not moving about much – or if, as I did, you initially find yourself lying on the floor – you can quickly get cold, adding to muscle stiffness. So, when you’re resting, cover yourself with a blanket or your duvet.

In addition, for most back strains heat application is better than ice – and a lot more pleasant! 😅

Heat helps relax tight muscles and improves blood flow to the area which helps the healing process.

👉 Try:

• A hot water bottle applied to the area or
• If you’re mobile enough, a warm bath or shower.

Use for 15–20 minutes at a time.

💊 𝗦𝘁𝗲𝗽 4: 𝗧𝗮𝗸𝗲 𝘀𝗼𝗺𝗲 𝗽𝗮𝗶𝗻 𝗿𝗲𝗹𝗶𝗲𝗳 𝗺𝗲𝗱𝗶𝗰𝗮𝘁𝗶𝗼𝗻 - 𝗶𝗳 𝘆𝗼𝘂 𝗰𝗮𝗻

It’s never a good idea to take painkillers longterm, and some people may not be able to take paracetomol or ibuprofen due to allergies, gastric issues, or contraindications with other medication. If you’re unsure, call your pharmacist.

However, if you can take over-the-counter pain medication, it’s a useful short-term strategy to help reduce inflammation, make you feel more comfortable and get you moving again as quickly as possible.

⚠️ Be sure to follow the daily dosage instructions on the pack.

🚶‍♀️ 𝗦𝘁𝗲𝗽 5: 𝗚𝗲𝗻𝘁𝗹𝗲 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁 𝗶𝘀 𝗸𝗲𝘆

After the initial pain settles (usually within 24–48 hours), it’s important to begin some normal, gentle movement again.

👉 Try:

• Regular, short walks on level surfaces, even just 5–10 minutes will help
• Gentle stretching, eg, lying on your back and slowly bringing one knee at a time to your chest
• Light daily activity

👉 Avoid:

• Heavy lifting or other strenuous activity
• Sudden twisting
• Getting back to normal activity too soon
• Pushing through sharp pain

⏳ 𝗛𝗼𝘄 𝗹𝗼𝗻𝗴 𝘄𝗶𝗹𝗹 𝗶𝘁 𝘁𝗮𝗸𝗲 𝘁𝗼 𝗿𝗲𝗰𝗼𝘃𝗲𝗿?

If you follow the steps above, most simple back strains improve within 24 – 48 hours and, at most, a week or two.

As the days progress, you should notice a gradual reduction in pain and improved movement.

👉 If the pain hasn’t improved in 1-2 weeks or you have:

• Sharp, burning pain shooting down your legs (possible nerve involvement)
• Numbness or tingling
• Severe or worsening pain

seek medical advice.

⚠️ Importantly, go to A&E or call 999 if at any point you experience:

• Loss of bladder or bowel control
• Loss of feeling or pins and/or needles in the saddle area between your ge****ls and back passage

🔍 𝗛𝗼𝘄 𝘀𝗼𝗳𝘁 𝘁𝗶𝘀𝘀𝘂𝗲 𝘁𝗵𝗲𝗿𝗮𝗽𝘆 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽

Once the acute pain settles, soft tissue therapy can help reduce lingering muscle tension by using mindful, hands-on treatment and gentle mobilisations to help down-regulate your nervous system, making your brain less likely to overreact.

I can also advise on appropriate strength and mobility exercises to:

• Improve your movement
• Speed up your recovery
• Help prevent it happening again.

👉 Many people find that what feels like a “pulled back” is actually:

• underlying tightness
• movement restriction or
• repetitive strain patterns

and find a regular soft tissue treatment helpful and reassuring.

Having suffered with recurring back pain myself over the years, I have a particular interest in helping others who don’t know where to turn for help.

If that’s you, you can contact me at:

📧 [email protected]

Or find out more at:

🕸️ https://www.phyzz.co.uk

And if anyone in your life has a “bad back”, please share this post 🙏🏻

13/04/2026

👀 If you’re experiencing pain shooting down your leg, or a stubborn ache in your lower back and buttocks, you may be wondering if you have sciatica or whether it’s just tight muscles?

This was exactly the question asked by a client in my Sidford clinic last week. And the answer matters, because the right treatment, and the length of time it typically takes to recover, depends on the cause …

🧠 𝐖𝐡𝐚𝐭 𝐢𝐬 𝐒𝐜𝐢𝐚𝐭𝐢𝐜𝐚?
Sciatica isn’t actually a condition, it’s a set of symptoms caused by irritation, inflammation or compression of the sciatic nerve, the thickest and largest nerve in your body.

The sciatic nerve originates on each side of your lower spine, travels through your hips and buttocks and then down each leg.

Sciatica is often caused by:

• Age-related changes to the spine
• A herniated or slipped disc
• Spinal stenosis
• Injury/trauma

Common signs of sciatica include:

• Sharp, shooting pain down one leg
• Tingling or “pins and needles”
• Numbness in the leg or foot
• Pain that worsens when sitting
• Weakness in the leg

💪 𝐇𝐨𝐰 𝐝𝐨𝐞𝐬 𝐒𝐜𝐢𝐚𝐭𝐢𝐜𝐚 𝐜𝐨𝐦𝐩𝐚𝐫𝐞 𝐭𝐨 𝐭𝐢𝐠𝐡𝐭 𝐦𝐮𝐬𝐜𝐥𝐞𝐬?
Muscle tension, especially in the buttocks, hamstrings, or lower back, can mimic sciatica but is usually mechanical in nature rather than nerve-related.

It’s often caused by:

• Sitting for long periods
• Overuse of muscles, or a sudden increase in activity (eg, running, walking, gardening)
• Lack of mobility
• Stress and anxiety

Common signs of muscular pain include:

• Dull, aching discomfort
• Localised pain (doesn’t travel far down the leg)
• Stiffness, especially in the morning
• Pain that improves with movement
• Tender spots in the muscle

🔀 𝐓𝐡𝐞 𝐠𝐫𝐞𝐲 𝐚𝐫𝐞𝐚…
Confusingly, symptoms of sciatica and tight muscles aren’t always clear cut 🤔

There are six muscles deep in your buttocks which externally rotate your hip. If these muscles get tight, in particular the piriformis muscle, it can irritate the sciatic nerve that passes under or through them.

This is often called piriformis syndrome and can cause symptoms that feel like sciatica, but the root cause is actually muscular.

🔍 𝐊𝐞𝐲 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐜𝐞𝐬: 𝐬𝐜𝐢𝐚𝐭𝐢𝐜𝐚 𝐯𝐬 𝐦𝐮𝐬𝐜𝐥𝐞 𝐭𝐞𝐧𝐬𝐢𝐨𝐧
Typically, the key differences between sciatica and tight muscles are:

1. Type of pain

• Sciatica: sharp, burning, electric
• Muscle tightness: dull, achy, tight

2. Where the pain travels

• Sciatica: often radiates from lower back → buttock → leg → foot
• Muscle tightness: usually stays in one area (eg, buttock or hamstring)

3. Neurological symptoms

• Sciatica: tingling, numbness, weakness
• Muscle tightness: none of these

4. Response to movement

• Sciatica: can worsen with certain movements or prolonged sitting
• Muscle tightness: often eases once you get moving

🛠️ 𝐖𝐡𝐚𝐭 𝐡𝐞𝐥𝐩𝐬?
If you’re not sure whether you have sciatica or tight muscles, it’s important to get an assessment first as the treatment protocol for each is different.

If it’s likely tight muscles:

• Soft tissue therapy / massage to down-regulate the nervous system
• Stretching and mobility work
• Regular movement (eg, no prolonged sitting, standing or driving)
• Progressive loading of the muscles involved
• Heat therapy

👉This is a circumstance where hands-on treatment can make a noticeable difference quickly.

If it’s likely sciatica:

• Gentle movement (even if moving hurts, it’s not harmful and can help you get better faster)
• Avoidance of high impact exercise and repeated bending or twisting
• Targeted exercises, tailored to your own tolerance levels
• Sometimes physiotherapy referral

👉 Soft tissue therapy can still help to reduce sciatica pain but needs to be applied mindfully so as not to aggravate an already irritated nerve. Hands-on treatment works in a supporting role alongside a personal programme of exercises.

The symptoms of sciatica typically take a few weeks to months to resolve, but sometimes longer. Occasionally, if the symptoms become chronic and/or the pain is unmanageable, a doctor might recommend a steroid injection.

❗ 𝐖𝐡𝐞𝐧 𝐭𝐨 𝐬𝐞𝐞𝐤 𝐦𝐞𝐝𝐢𝐜𝐚𝐥 𝐡𝐞𝐥𝐩?

You should seek medical advice from your GP if you have:

• Severe or worsening pain
• Significant leg weakness
• Persistent numbness
• Pain that travels down both legs

You should go to A&E or call 999 if you have:

• Loss of feeling/pins and needles between your inner thighs or ge****ls
• Numbness in or around your back passage or buttocks
• Increasing difficulty when you try to urinate
• Loss of bladder or bowel control

💬 𝐇𝐨𝐰 𝐈 𝐜𝐚𝐧 𝐡𝐞𝐥𝐩

I offer soft tissue therapy from my clinic at the Sidmouth Hospice at Home Day Centre in Church Street, Sidford, focusing on:

🔍 identifying whether pain is muscular or nerve-related
💫 reducing tension and improving movement
🏃🏽‍♀️ helping you get back to normal activity as quickly as possible

So, if you’re struggling with ongoing pain in your lower back or hip that travels down one leg, feel free to get in touch to see if treatment could help.

📧 Contact me at [email protected] 🙏🏻

🕸️ Or find out more at https://www.phyzz.co.uk

Address

Sidmouth Hospice At Home, Church Street, Sidford
Sidmouth
EX109RL

Opening Hours

Tuesday	9am - 6pm
Thursday	9am - 8pm

Website

http://www.phyzz.co.uk/

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