Move Better with Champion Health+ | Monthly Physio Tips for Back Pain Relief

cbarber98
Nov 1
4 min read

November 2025

Desk Job? Don’t Let It Be a Pain in the Neck

We all know that sitting for hours isn’t great for us, but between work, commuting, and scrolling, most of us spend a big part of the day in a chair. The result? Stiff necks, sore shoulders, and that familiar upper back ache that just won’t quit.

Why It Happens

Our bodies were designed to move. When you stay in one position too long - especially hunched over a laptop - muscles in your neck, shoulders, and back tighten up while others weaken. Over time, this imbalance can cause pain, headaches, and even tingling or numbness in the arms.

What You Can Do

The good news? You don’t need a complete lifestyle overhaul - just a few smart habits.

Move every 30 minutes. Set a timer or stand for calls. Even small breaks help.
Check your screen height. Your eyes should be level with the top third of your monitor.
Keep shoulders relaxed. Avoid the turtle-neck pose - gently roll your shoulders back and down.
Stretch it out. Slow neck side bends, shoulder rolls, and upper back extensions can work wonders.

When to Get Checked

If your pain doesn’t ease up after a few weeks or starts affecting sleep or concentration, it might be time to see a physiotherapist. At Champion Health Plus, we help identify what’s really behind your discomfort and guide you through exercises and posture adjustments that make a lasting difference.

💡 Stay Tuned

Next month, we’ll look at how strong glutes can protect your knees (and why your squats might not be doing what you think).

October 2025

PEACE & LOVE Instead of PRICE

✌️❤️

If you’ve ever sprained an ankle, tweaked a knee, or pulled a muscle, chances are someone told you to follow the good old RICE method: Rest, Ice, Compression, Elevation. Then along came PRICE, adding Protection into the mix.

But guess what? Just like shoulder pads and mullets, RICE and PRICE have gone out of fashion. These days, the gold standard for managing acute injuries is something much more positive: PEACE & LOVE.

Yes, you read that right. Peace ✌️ and Love ❤️. Your body will thank you for it.

What Does PEACE Mean?

Protection – Reduce movement and avoid activities that could worsen the injury in the first 1–3 days.

Elevation – Raise the injured area above heart level if possible.

Avoid anti-inflammatories – Believe it or not, inflammation is part of your body’s natural healing process.

Compression – Support the injured area with a bandage or wrap to control swelling.

Education – Understand your injury and avoid over-reliance on passive treatments. Knowledge is power!

And What About LOVE?

Load – Gradually reintroduce movement and stress to the injured tissue. Movement = healing.

Optimism – A positive mindset has been shown to speed up recovery. Your brain is your best rehab buddy.

Vascularisation – Get that blood flowing! Safe cardio (like cycling or swimming) can help.

Exercise – Tailored exercises to restore strength, mobility, and balance.

Why the Change?

Research has shown that resting too much, over-icing, or relying solely on anti-inflammatories can actually slow recovery. PEACE & LOVE focuses on long-term healing, not just short-term relief. It’s about respecting the body’s natural repair process while encouraging active recovery.

So Next Time You Get Injured…

The 70s had it right all along: all you need is ✌️ and ❤️ … and maybe a good physio if things don’t settle.

August 2025

Understanding Back Pain

Back pain can strike anyone. Whether you're a weekend warrior, a desk-bound professional, or someone who enjoys staying active, it doesn’t discriminate. The good news is that you can often manage it yourself with simple strategies.

Self-Management Tips That Actually Work

Mild to moderate lower back pain is often caused by poor posture, prolonged sitting, or minor muscle strain. Fortunately, it is usually manageable at home. With consistent effort, many people find relief and regain comfort in their daily activities.

Here are some effective tips to help you maintain your back health:

Move Often: Avoid staying in one position for too long. Taking micro-breaks every 30 minutes can make a significant difference.
Posture Check: Sit tall with your back supported. Avoid slouching, especially at your desk.
Gentle Movement: Incorporate simple back mobility or extension exercises into your routine to ease stiffness.
Stay Active: Engage in activities like walking, swimming, or light stretching to support a healthy spine.

Small, consistent changes in your habits can lead to significant improvements.

Try These Simple Exercises

Incorporating these two exercises into your routine can help relieve mild lower back discomfort and promote mobility. Always stop any movement that causes sharp or worsening pain.

Lying Back Extension (Cobra Stretch): Lie on your stomach with your hands under your shoulders. Gently push through your hands to extend your upper body while keeping your hips on the floor. Hold for 5–10 seconds and repeat 5–10 times throughout your day.

Standing Back Extension: Place your hands on your lower back for support. Gently lean backward, looking up towards the ceiling. Hold for a few seconds and return to an upright position. Repeat 5–10 times throughout your day, especially if you’ve been sitting for a while.

When It’s Time to Get Extra Help

If your pain isn’t improving, radiates into your leg, or interferes with your sleep and daily activities, it’s essential to consult a professional. Physiotherapy can be a game-changer — not just for pain relief, but for addressing the root cause and preventing future flare-ups.

Conclusion: Take Control of Your Back Health

Managing back pain effectively is within your reach. By incorporating regular movement, maintaining good posture, and performing targeted exercises, you can significantly improve your back health. Remember, if your symptoms persist, don’t hesitate to seek professional help.

For more insights on back pain management, consider exploring additional resources and support available through Champion Health+.