Physio-4 Therapies for Back and Neck Pain

Back and neck pain are some of the most common reasons patients seek physiotherapy. In fact, around 80% of people experience back pain at some point in their lives. The discomfort can range from a dull ache to a sudden, sharp pain and may either be acute or chronic. Similarly, neck pain often stems from poor posture, strained muscles, worn joints, or compressed nerves. Both conditions can significantly impact a patient’s physical and mental well-being.

Early intervention is critical: accessing physiotherapy within 14 days of onset can prevent chronic disability and reduce the likelihood of long-term complications.

If you’re experiencing back or neck pain, follow these Physio-4 Therapies for Back and Neck Pain to find relief and stay active for life.

#1. Vary Your Position

Sitting for extended periods at desks or computers increases pressure on your spine. Make it a habit to stand or walk around every 30 minutes to improve blood flow and reduce spinal stress. If possible, use a standing workstation and ensure your desk setup supports optimal posture. A physiotherapist can provide tailored stretches, “pause exercises,” and tips for positioning yourself correctly while working.

#2. Stay Flexible

Good spinal health depends on flexibility in all directions. Limited movement in the thoracic spine (upper-mid back and rib cage) can transfer stress to your lower back, neck, or other areas. You can check your thoracic rotation by sitting in a chair with your arms crossed and turning to see behind you on both sides. Reduced motion or asymmetry may indicate a problem. Your physiotherapist can assess your mobility, improve joint function, and prescribe exercises to maintain flexibility.

#3. Keep Your Core in Check

Regaining control of deep spinal muscles (your core) is essential after back or neck pain. A physiotherapist will conduct a thorough examination, offer manual therapy and other treatments, and guide you in achieving proper postural alignment. They will also prescribe exercises to strengthen your core and support your spine.

#4. Correct Postural Habits

Take note of your habitual postures, such as consistently sitting on one side of the couch, slouching, carrying a bag on the same shoulder, or sitting cross-legged. These habits may highlight underlying muscle imbalances or stiffness. A physiotherapist can identify the root causes and teach you how to improve posture to prevent further strain.

Physiotherapists are highly trained, university-educated professionals who specialize in diagnosing and treating movement-related conditions. They are experts in managing orthopedic injuries, workplace and sports-related pain, and cardio-respiratory and neurological issues.

Physiotherapies, Melbourne’s trusted experts in physical health, are here to help you overcome back and neck pain and keep you moving for life. Learn more or book an appointment at www.physiotherapies.com.au.