‘I Get Back Pain During Sit Ups, Am I Doing Something Wrong?’

A lady emailed the clinic the other day and asked:

“I get low back pain during sit-ups. Am I doing something wrong, or should I avoid them?”

Great question! I’m glad this lady asked because this time of year, as people begin to get more active in preparation for the summer, we see a big rise in the number of people suffering from back pain.

And even though sit-ups are one of the most common go-to exercises to get your “abs summer ready” – are they really that effective? And more importantly, can this exercise cause back pain?…

If you’ve ever tried to do an ab workout and realised half way through that your back is feeling things it shouldn’t be feeling, you’re not alone.

For me (and for many of our patients) it’s any ab exercise that asks me to sit up on my tailbone and move my legs that causes a slight twinge in my back.

Which is frustrating when you want to keep active but can’t because your back is in pain!

To understand why this happens, you first have to remember that the abs and lower back are part of your core.

While we often think of our core as being our abs – the abs are only one part of the equation!

Your core is made up of a group of muscles that work together to support the body. It wraps around the entire body, and includes muscles that are in your lower back too.

When you do any exercises for the core, you’re impacting all of the other parts that make up your core too – including your lower back.

Lower-back pain during any exercise involving your core is usually a sign that your core is too weak to do that exercise.

So, why does this happen?

Well, if your lower back isn’t strong enough, the core exercises you’re doing with all the right intentions, may just be asking too much of your back causing the muscles to strain. Alternatively, if you have a weakness anywhere else in your body, your lower back may overcompensate by taking on more than it can handle.

But pain during exercise doesn’t always mean your back or core is weak – nope, pain in your back can also be a sign that the way you perform the exercise needs tweaking.

For many abdominal exercises, a small misstep in how you perform the exercise can put pressure on your back, as the spine gets irritated each time we move into a position that isn’t correct.

One of the most common mistakes we see people make when performing these types of exercises is ‘hyperextension’ (this is when your hips aren’t tucked under causing a curve in the spine away from the neutral position). If you can focus on keeping your tailbone (hips) slightly tucked under, neutral spine and drawing your area under your belly button towards the spine, this will help alleviate back pain and prevent it from getting worse.

Another helpful tip to keep in mind is to remember that the lower back needs to remain neutral and ‘glued’ to the floor for the majority of exercises involving the abdominals.

So before you progress with any core exercise, make sure you can perform them with your back in a neutral alignment– that way you’ll protect yourself from back pain and you’ll be strengthening your back at the same time.

Not only a weak core, but muscle tightness and fatigue can also lead to poor form and lower back pain too…

If your glutes and hips are really tight, chances are you’ll feel the strain in your back during your daily activities, not just exercise.

As well as tightness, when you’re tired, your muscles stop functioning properly and your body will look for nearby muscle groups to compensate – most of the time the lower back and hips being the ones that take the strain!

So, what can you do to stop back pain getting in the way? First off, stop doing any movements that cause you pain. Any pain is your body’s way of telling you to stop what you’re doing no matter what. Basically, if it doesn’t feel good, don’t do it!

However, the good news is that there are plenty of simple ways you can strengthen your core without straining your back.

Exercises like dead bugs, glute bridges and planks, (so long as you perform them with your back in neutral and with your core and glutes engaged), are all great examples of movements that will help strengthen your back and entire core along with decreasing your chances of getting any injuries.

There are so many non-ab-specific exercises that can give you a “sneaky” core workout – lunges, kettle bell swings, body-weight squats. Adding them to your routine will help you gain core strength without ever having to do a crunch or twist, so you can work on your essential core strength while hitting other big muscle groups at the same time.

To conclude – sit-ups aren’t bad for you when performed correctly. Just make sure you have a strong enough core without your back coming off of the floor, until you progress to being able to perform them safely.

For more tips like this to help you or a loved one ease low back pain, here’s a free guide to help you keep active with less back pain……

Connect with us on via telephone or email us to tell us what’s going on with your back.  A member of the team can take your details and we can email or post a copy. Here’s our contact form. https://applephysio.com/contact/

FREE REPORT: “HERE’S HOW YOU CAN GET IN ON ALL THE FREE ADVICE CURRENTLY BEING GIVEN AWAY BY OUR BEST PHYSIOS TO PEOPLE WHO WANT TO KNOW HOW TO BRING A FAST END TO THEIR “DAILY, ANNOYING AND NAGGING” BACK PAIN…BEFORE IT GETS ANY WORSE”!

…Meaning A Better Night’s Sleep, More Energy, Less Worry, And Above All…MORE Freedom To Do Things With LESS PAIN And Less Tension!… And That Would Be Nice, Right?

About the Author: Leslie Abrahams


fullsizeoutput_39a3

Leslie is a Physio, Pilates Educator and Rehab Specialist who has a special interest in Spinal Treatments, lower limb injuries, and has vast experience dealing with patients post injury or surgery. Every week, for over 20 years, 100’s of people aged 30-64+ have consulted Leslie and his team looking for answers to concerning questions about, and for, a fast end to their health worries and physical pains and stiffness.

 Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation. Leslie is the Director of Apple Physio Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.

Back Pain: Why You Need To Drink More Water To Help Relieve It

Quick question:

How much water have you drunk today? For most people, the answer would be “not enough”.

From everything we drink and swim in, to the ice that reduces swelling, water is all around us (and even in us), a matter of fact – it basically is us!

Water makes up around two thirds of who we are, and influences every single process in our body – which probably explains why we feel a lot better when we drink enough of it.

Now you might be aware of the many ‘tips and tricks’ that are out there on “how to avoid a bad back”, and “how to relieve the pain” – but have you ever heard of drinking more water to help with that?

My guess is you haven’t!

I get that it might sound ‘too simple’ to make a difference, but dehydration really can be one of the culprits of back pain, and one of the reasons why it stays around for longer than it needs to.

Let me explain…

I know you already know that water affects every organ and cell in your body, but it also plays an enormous role in the health of your back and spine.

In between each section of the spine (the vertebrae) lies a disc – which are mainly made up of water. During the day when we’re standing up, they slowly become dehydrated, then at night when we’re laying down, they rehydrate themselves again (so long as there is ENOUGH water in the body!).

If there’s not enough water in your body, then this isn’t good news for your discs, and eventually this lack of water can cause pain, swelling, and even more problems further down the line.

Just like a car engine needs to keep lubricated to run properly – your body needs water for your joints, organs and muscles to function.

See why your water in take is so important now?

We all know it is! Just not many of us knew that without enough of it back pain can creep up, and stay around for longer.

So next lets take a look at a few things so you can start living a life with less back pain:

  1. Signs that you’re not drinking enough water – so you can start drinking more of it!
  2. What you can expect when you start drinking more water.

And…

  1. Helpful tips to help you increase your intake!

Lets dive in:

Signs That You’re Not Drinking Enough Water

How do you really know?

Well the most obvious is feeling thirsty, but here’s some not so obvious signs:

  • Feeling tired
  • Dizziness
  • Dry skin and lips
  • Headaches
  • Constipation
  • Mood swings
  • And… joint pain

The list goes on!… But one of the beat and most reliable signs is to check your urine – if it’s dark and not a light yellow colour, get more water in your system!

What You Can Expect When You Start Drinking More Water…

You already know that water is great for you, but after a few weeks of drinking more of it, what benefits can you expect to see?

Less soreness in your back for one

You’ll feel ‘healthier’, your eyes may not feel as tired, and you’ll feel more alert!

Additionally water can help you lose weight (if that’s something you’d like to achieve), your skin will look clearer and you’ll have a natural glow!

You’ll likely even find you don’t need to reach for the coffee 4 times a day because you feel much more alert.

How Can You Increase Your Water Intake?

Besides using a bigger glass to down your water with, here’s some other tips that might work better for you. I’ll start with my favourite – drinking a glass of water right after waking up.

Before I go to bed I make sure to place a glass of water on my bedside table, that way, when I wake up in the morning, the first thing I see is a glass of water right next to me.

It’s a great feeling knowing that I’ve already consumed almost 15% of my daily water intake before my day has even started. Give it a go, after a week or two it’ll be a new habit and you’ll feel more energetic for it.

Another way you can increase how much you drink is to switch it up.

I get it, water can get boring, but it doesn’t have to be.

Vary still and sparkling water, or add lemon, cucumber or other fruits to your water/ Experiment with it and try to find something that suits you. You could even make your own lemonade, or mix it with fruit juices.

So there you have it, why you need to drink more water to help ease aches and pains, did you have any idea that water played such a huge role in your joint health? Don’t let another day go by of being dehydrated – now you have simple tips to help you drink more water each day.

For more tips like this to help you or a loved one ease low back pain, here’s a free guide to help you keep active with less back pain……

Connect with us on via telephone or email us to tell us what’s going on with your back.  A member of the team can take your details and we can email or post a copy. Here’s our contact form. https://applephysio.com/contact/

FREE REPORT: “HERE’S HOW YOU CAN GET IN ON ALL THE FREE ADVICE CURRENTLY BEING GIVEN AWAY BY OUR BEST PHYSIOS TO PEOPLE WHO WANT TO KNOW HOW TO BRING A FAST END TO THEIR “DAILY, ANNOYING AND NAGGING” BACK PAIN…BEFORE IT GETS ANY WORSE”!

…Meaning A Better Night’s Sleep, More Energy, Less Worry, And Above All…MORE Freedom To Do Things With LESS PAIN And Less Tension!… And That Would Be Nice, Right?

About the Author: Leslie Abrahams


fullsizeoutput_39a3

Leslie is a Physio, Pilates Educator and Rehab Specialist who has a special interest in Spinal Treatments, lower limb injuries, and has vast experience dealing with patients post injury or surgery. Every week, for over 20 years, 100’s of people aged 30-64+ have consulted Leslie and his team looking for answers to concerning questions about, and for, a fast end to their health worries and physical pains and stiffness.

 Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation. Leslie is the Director of Apple Physio Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.

Back Pain ‘Driving’ You Mad? Tips To Help Alleviate Back Pain While Driving..

If you drive fairly long distances to and from work everyday, if your job requires you to drive long hours, or, if you’re the designated driver in your family – it’s likely you’ve experienced back pain.

In fact around 30-60% of drivers report having back pain at some point in their life, and a lot of the people we see at Bodies Under Construction come to us in pain as a result of spending 30 minutes plus on the road, almost daily!

But why does something as simple as driving trigger off back pain when it’s not exactly strenuous?… Well, driving for long periods of time exposes the body to many different forces such as acceleration, sudden stops, and most notably vibrations from the road – and it especially affects those of us who drive larger vehicles or heavy goods vehicles for hours at a time!

Driving also involves the use of your feet to control the car’s pedals which means they are not used to help stabilise and support your lower body as they normally would when you’re sitting.

So it’s no wonder why a combination of these factors as well as the inadequate design of some vehicle seats can cause back problems for many of us.

Because back pain can make driving unpleasant (and in some cases, unbearable!) I put together a list of tips to help make your next journey as pain-free as possible.

Here are 7 tips to help you:…

1. Get Comfortable Before You Set Off

A small irritation can quickly grow into an unbearable pain, and if you’ve got a long journey ahead, or even if you’re just in the car for 20 minutes, this can make your journey unpleasant and likely to affect the rest of your day.

So, before you set off take a few moments to settle into a comfortable position. Check your mirrors, adjust your seat – this is particularly important if you share your car as, these may have been changed by another driver and you don’t want to strain your body, or have to turn awkwardly when driving placing strain on your neck and upper back!

2. Adjust Your Mirrors

Making sure your mirrors are in the right position is especially important so you don’t have to move or twist to see out of them properly.

As a general rule, you should only have to move your eyes to be able to see out of your mirrors.

Tip: If you adjust them while sitting up straight – if you begin to slouch you’ll lose vision in the mirrors, which will act as a reminder to sit up.

3. Use A Towel For Support

For additional support while driving – roll up a towel and place it behind your lower back. Make sure not to make it too thick as you want it to support your natural curvature not increase it! Car seats don’t often support the curve of your back. By using a towel you’ll help yourself out by maintaining good posture, making back pain a lot less likely to creep up.

4. Make Sure You’re Sitting Comfortably

Most people don’t realise it, but when they’re driving their seat is positioned completely wrong, which can cause back pain and problems with posture.

As you take a seat, make sure your seat is only slightly reclined so that it feels natural to sit comfortably – think 100 degree angle instead of 90, and you’ll be sitting in about the right position to drive pain free. My wife likes to set the seat in our car completely straight. I find that incredibly uncomfortable and I have to tilt the seat slightly backward before I am happy. If you recline your seat too far, your head won’t be able to comfortably rest against the head – rest which can cause tension in your neck and upper back.

5. Take Regular Breaks

I know you see signs for ‘taking a break’ along the side of the road all the time – but it’s for good reason.

Stopping regularly (around every hour) to move and stretch will help ease any tension and reduce any muscle stiffness.

When you take a break, do some gentle twists to loosen the body up. And if your neck and shoulders are feeling tense – try shrugging and rolling your shoulders back and forth, then rolling your neck from side to side.

6. Have Cruise Control? Use it!

If your car has cruise control, use this when you can – usually on long stretches of road when it’s quiet or the traffic is flowing nicely.

While using it, place your feet on the floor so your legs form a 90-degree angle and gently push them down into the floor. This will help naturally support your spine, and put you in a neutral position without having to press down on the pedal constantly.

7. Exercise Regularly

Even just adding exercise into your routine 2-3 times a week will help strengthen your back muscles, release tension and help you maintain a healthy posture.

Cardio exercises like cycling, walking and swimming are great for overall fitness, and weights are perfect for improving muscle strength.

And if your back pain is really bad, making you fearful of participating in exercise in case it makes your back worse, you can always give my Physio Clinic a call, we’re happy to answer questions to help you live with less pain, even if you’re not a patient – call: 01344 489398 (Bracknell) or 01753 866274 (Windsor)

Connect with us on via telephone or email us to tell us what’s going on with your back.  A member of the team can take your details and we can email or post a copy. Here’s our contact form. https://applephysio.com/contact/

FREE REPORT: “HERE’S HOW YOU CAN GET IN ON ALL THE FREE ADVICE CURRENTLY BEING GIVEN AWAY BY OUR BEST PHYSIOS TO PEOPLE WHO WANT TO KNOW HOW TO BRING A FAST END TO THEIR “DAILY, ANNOYING AND NAGGING” BACK PAIN…BEFORE IT GETS ANY WORSE”!

…Meaning A Better Night’s Sleep, More Energy, Less Worry, And Above All…MORE Freedom To Do Things With LESS PAIN And Less Tension!… And That Would Be Nice, Right?

About the Author: Leslie Abrahams


fullsizeoutput_39a3

Leslie is a Physio, Pilates Educator and Rehab Specialist who has a special interest in Spinal Treatments, lower limb injuries, and has vast experience dealing with patients post injury or surgery. Every week, for over 20 years, 100’s of people aged 30-64+ have consulted Leslie and his team looking for answers to concerning questions about, and for, a fast end to their health worries and physical pains and stiffness.

 Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation. Leslie is the Director of Apple Physio Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.

Flying With Back Pain

3 Simple Tips For Flying With Back Pain

If you’re heading on holiday anytime soon – or making plans to do so – one of the things to consider is the effect that flying can have on your back.

Let me explain:

Cramped legroom, uncomfortable seating and being confined to a small space all contribute to lower back pain during and after a flight.

And when a substantial 88% of people experience increased back pain following a flight, I wanted to share 3 simple tips that will help support your back and make traveling a lot more comfortable when jetting off on your holidays…

First off, if you’re going on a long-haul flight – schedule your flights carefully.

Flying is the most tricky part of traveling for many people with back pain; being shoehorned into a cramped seat for hours on end can leave you feeling crippled.

Some people like to minimise their time in the air by booking direct flights whenever possible, which also helps reduce the number of time you have to heave your carry- on into the overhead bin too!

So, if you’re on a long-haul flight, and you’re spending 5+ hours in the air, try to find a direct flight to minimise travel time and be sure to get up plenty of times, or stand at the back for most of it when your seatbelt sign is off.

This next tip might seem self-explanatory, but when we’re sat on a flight – how often do we get up and move?

Unless you sleep well on planes and plan to nod off for the entire flight, you’ll probably want to request an aisle seat for your journey. This will allow you to easily stand up frequently and move around the cabin without disturbing your seatmates.

Plus, sitting too long in the same position causes tightness and pain.

You can do some simple stretches in the back of the plane, and if you’re unable to get up, you can do some stretches in your seat such as neck rolls or raising your hands high above your head for a good stretch.

Next, are you taking a carry on case? If so, do your best to pack light.

Every extra item you squeeze into your case is one more thing you’ll have to hoist up into the overhead bin or drag through the airport.

Make it easier on yourself by packing less and checking-in any bags you know you won’t be able to lift easily over your head.

This same advice applies for when you reach your destination too – when you’re out exploring, take a small backpack that distributes weight evenly rather than using a shoulder bag that places unnecessary pressure on one side of your body.

If you must carry a single shoulder bag, switch it regularly from one side to the other throughout the day to make it easier on your body.

For more information and tips about natural ways to live with less back pain – here is a free back pain report…..

For more tips like this to help you or a loved one ease low back pain, here’s a free guide to help you keep active with less back pain……

Connect with us on via telephone or email us to tell us what’s going on with your back.  A member of the team can take your details and we can email or post a copy. Here’s our contact form. https://applephysio.com/contact/

FREE REPORT: “HERE’S HOW YOU CAN GET IN ON ALL THE FREE ADVICE CURRENTLY BEING GIVEN AWAY BY OUR BEST PHYSIOS TO PEOPLE WHO WANT TO KNOW HOW TO BRING A FAST END TO THEIR “DAILY, ANNOYING AND NAGGING” BACK PAIN…BEFORE IT GETS ANY WORSE”!

…Meaning A Better Night’s Sleep, More Energy, Less Worry, And Above All…MORE Freedom To Do Things With LESS PAIN And Less Tension!… And That Would Be Nice, Right?

About the Author: Leslie Abrahams


fullsizeoutput_39a3

Leslie is a Physio, Pilates Educator and Rehab Specialist who has a special interest in Spinal Treatments, lower limb injuries, and has vast experience dealing with patients post injury or surgery. Every week, for over 20 years, 100’s of people aged 30-64+ have consulted Leslie and his team looking for answers to concerning questions about, and for, a fast end to their health worries and physical pains and stiffness.

 Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation. Leslie is the Director of Apple Physio Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.

Have you ever been told you have a slipped disc? Myths and 5 top Cures talked about discs here!

At Apple Physiotherapy we see a LOT of clients struggling with back pain and I mean a lot! At least 75% of our week, every week, is filled with people who have bad back. We see people with achy backs through to those in agony who literally drag themselves in to the clinic.

As it’s the most common condition we treat we are experts in this area.

With that being said I want to talk to you about those pesky discs that we hear so much about. I am going to talk to you about one common myth about discs and successful ways to get over any disc pain or injury.

One of the most common misconceptions that we hear as Physiotherapists is that people say they have “SLIPPED THEIR DISC”. They have either decided this by consulting “Doctor Google” or they have been told this by a real doctor, health professional or listened to a family member or friend.

Do you know anyone who has been told that they have a slipped disc? I bet there is a least one person you know.

Discs make up a key component of our spine, they are sandwiched between two of our spinal bones called vertebrae. There’s a perception out there that discs are weak and fragile.

The disc is sandwiched between 2 end plates that are very strong indeed and act like a pressure plate to ensure that there is no slipping. The end plate is in fact attached to the outer layer of the disc.

So now I bet you are thinking if discs are so strong why do so many people struggle with problems from them? Let me explain… discs tend to bulge not slip!…

Think about a yummy jammy doughnut… The jams sits in the middle and when we take a bite in to the doughnut what happens?…. That’s right the jam oozes out. Similar happens with discs. With time the discs can dry out and the jam in the middle can leak through the outer lining. This is called a “disc bulge”.

In more severe cases the inner material (the jam) can come through the outer layer but this is rare!

Disc problems can indeed lead to backpain that can aggravate the spinal nerve(s) causing leg pain. (Sciatica if coming from the lower levels of the low back).

What to do if you have been told you have a slipped disc

1. Get a 2nd opinion

This really is the best way forward…. As Physiotherapists we are often best placed to review your back pain and look at the big picture. Having a disc issue is common but we need to find out why that disc problem occurred in the first place as there will be a reason.

2. Keep moving

Have you ever been told to rest in bed, on the floor if you back is in acute pain? Your doctor may have told you to do this. This is the worst thing you can do…why? Because you will get stiffer and weaker which will give you more pain, not less!

3. Do the right exercises at the right time

The exact exercises will depend onhow your symptoms present but keeping active and strong is a great starting point. Please don’t take advice from friends or family about back pain or sciatica or disc problems unless they are a qualified health professional and have fully assessed your back.

And please please, do not do exercises you find on google, facebook or any other social media channel, as even if given by health professionals they are generic exercises and not specific to you, your body and your pain problem. Bespoke exercises are ALWAYS best as you know they are tailored for your specific needs.

4. Get good quality treatment

Go see an expert in back pain treatment. You will need a bespoke treatment plan tailored for you, your symptoms and your body for back pain to resolve. This is not a one size fits all problem.

Things to look out for when choosing who is best to help treat you is anyone can put you on a machine, tell you to use ice or heat but none of these solve the root cause of the problem. They are like a band aid treating the symptoms and not the cause and you will not get pain free with this approach. If you don’t get the cause sorted out, mark my words your back pain will be back to haunt you at some point.

5. Pilates

This is a great structured form of exercise to allow you engage those core muscles, get you moving well and get you on the way to getting out of pain.

Word of warning… please choose your instructor carefully as Pilates is not a protected title and anyone can set up a class with very little training.

If you have aches and pains it’s always best to be in a smaller class and be taught by a health professional such as a  Physiotherapist as they will give you exercises that are safe and they will come round and check you are doing the exercises correctly.

So to round up please remember “DISCS DON’T SLIP!” They never have and they never will! But they can be helped to get better!

For more information and tips about natural ways to live with less back pain – here is a free back pain report…..

For more tips like this to help you or a loved one ease low back pain, here’s a free guide to help you keep active with less back pain……

Connect with us on via telephone or email us to tell us what’s going on with your back.  A member of the team can take your details and we can email or post a copy. Here’s our contact form. https://applephysio.com/contact/

FREE REPORT: “HERE’S HOW YOU CAN GET IN ON ALL THE FREE ADVICE CURRENTLY BEING GIVEN AWAY BY OUR BEST PHYSIOS TO PEOPLE WHO WANT TO KNOW HOW TO BRING A FAST END TO THEIR “DAILY, ANNOYING AND NAGGING” BACK PAIN…BEFORE IT GETS ANY WORSE”!

…Meaning A Better Night’s Sleep, More Energy, Less Worry, And Above All…MORE Freedom To Do Things With LESS PAIN And Less Tension!… And That Would Be Nice, Right?

About the Author: Leslie Abrahams


fullsizeoutput_39a3

Leslie is a Physio, Pilates Educator and Rehab Specialist who has a special interest in Spinal Treatments, lower limb injuries, and has vast experience dealing with patients post injury or surgery. Every week, for over 20 years, 100’s of people aged 30-64+ have consulted Leslie and his team looking for answers to concerning questions about, and for, a fast end to their health worries and physical pains and stiffness.

 Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation. Leslie is the Director of Apple Physio Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.

New Reformer/Tower Studio in Windsor!

We are so excited that our New Reformer / Tower Studio in Windsor will officially be launched at a very exciting Pilates Open Day on Saturday 11thMay 2019.

However, we will be running some exclusive promotional taster Classes prior to the open day at a special introductory cost of £15 per session (due to this amazing discount we are only able to offer one class per person)

As there are only 4 people per class, spots will go very quickly so call us on 01753 866 274 and secure your preferred date and time now!   Please note that due to the limited numbers payment will also be needed to be made at time of booking to secure your place.

We will have an exclusive offer for those who attend the Pilates taster class but this offer will expire on 4th May so you must get in contact to book your place asap.

At Apple Physiotherapy we are super proud to be one of the only studios in the area to offer such small and exclusive classes. Our Exclusive Reformer / Tower Classes will never have more than 4 people – this enables the instructor to modify and tailor each exercise to suit the individual participants whilst enjoying exercise in a small group environment safely.

In addition to our new Reformer/Tower Studio and our mat studio we have a wonderful new Private and Semi-Private equipment studio.  Information on our Open Day will be sent out shortly but if you can’t wait until then why not pop along to the one of the clinics to see our wonderful and unique spaces. Pop over for a coffee or tea and sit down with one of our fabulous front of house team members to discuss your options.

Our highly skilled and experienced Pilates Team will empower you through your movement journey at one of our many studios.  In our friendly studio atmosphere you will be supported and encouraged to find and achieve your own goals.

We see the multidisciplinary benefits of Pilates and passionately endorse Pilates for rehabilitation, mental wellbeing and fitness purposes.  Here at Apple we are very proud to be able to offer various options to suit all levels.

We also offer 121 sessions, Duet classes, and Mat Pilates.  Whether it’s Pilates group classes or using the fitness equipment… working out as buddies or a small group will bring everyone faster results! Attain stronger, defined, healthier and confident bodies.

Our 121 sessions are an amazing introduction to the wonderful world of Pilates and are great for those who might feel nervous about exercising in a group environment.

Our Mat classes only consist of a maximum of 8 people.  This allows our instructor to get hands on with each participant which ensure you get maximum benefit for each individual session.

Our studios at both Bracknell and Windsor offer a wide range of equipment including the Cadillac, Ladder Barrel The Wunda Chair and Reformer.

Are you in???

Below is our timetable – why not get in touch to enquire about our prices and the great value packages that we have on offer.

7 MISTAKES PEOPLE MAKE WHEN DEALING WITH BACK PAIN

Here at Apple Physiotherapy we have worked with back pain for many years and truly have a great knowledge of how to diagnose and manage your back pain.

There are several common mistakes we consistently see people are making when they have back pain.

Could you or someone you know be making one or more of these mistakes?

We list the most common mistakes below and what YOU can do about it…..

Mistake # 1

Ignoring the pain, thinking it will go away on its own.

We often ask clients, how long have you had your pain? The replies most commonly vary from months to years. I was hoping it would sort itself out.

Just getting on with things and thinking the pain will go away, may work but this will take a lot of time, plus, that’s if the pain ever goes away anyway.

Early intervention is shown to help reduce your pain in the long term.

So if there is a niggle get it assessed by a professional.

Mistake # 2

Trusting in medications, hoping issue will resolve

Yes, taking medication can help to ease pain. However, medication is not treating the real source of the problem. You need to see a Health Care Professional who can diagnose the problem and advise on a recovery plan.

Often medication does play an important part on the recovery journey.

Mistake # 3

Too often our clients tell us that they have been following the advice of a friend or family member to manage their symptoms.

What may have worked for your Auntie Mary to ease her back pain is not necessarily what is going to work for you. We are all individuals and very different in our body make up, and your back pain could be coming from an entirely different source! You need to seek professional advice that will diagnose the root cause of the problem.

Mistake # 4

Youtube. I regularly have clients who attend and demonstrate to me a set of exercises that they have found on Youtube for their symptoms. I’ll be honest the effectiveness of these exercises can really vary as often the exercises are incorrect and potentially harmful for that particular problem.

Exercise for your back should be specific for your needs. Therefore, understanding what’s actually wrong with you will help you make a much better informed decision about what exercise will be most beneficial. Avoid exercise that increase your pain.

Mistake # 5

Rushing back into activities too soon.

Rushing back to activities too quickly can be detrimental to your recovery. Too much stressful activity on the body, with the body in a weakened state can quickly escalate your back pain.

Mistake # 6

Playing it too safe and resting for too long

Current research suggests that exercise is the best action to take to help you recover from back pain.

Again remember, resting is almost like doing nothing, and you are always

better trying to do something to help yourself recover.

Mistake # 7

Waiting too long to ask the right person for help

The longer you wait to ask the right person, the longer you suffer with pain. You may also prolong the amount of time that it will take to recover from your back pain. My advice is to contact a health professional ASAP. If you are already making any of these mistakes, you are not alone and you should know at the outset, rarely is it ever too late to get things right.

Here is the great news: Even if you have been making ALL of these mistakes we can still help you!

For more tips like this to help you or a loved one ease low back pain, here’s a free guide to help you keep active with less back pain……

Connect with us on via telephone or email us to tell us what’s going on with your back.  A member of the team can take your details and we can email or post a copy. Here’s our contact form. https://applephysio.com/contact/

FREE REPORT: “HERE’S HOW YOU CAN GET IN ON ALL THE FREE ADVICE CURRENTLY BEING GIVEN AWAY BY OUR BEST PHYSIOS TO PEOPLE WHO WANT TO KNOW HOW TO BRING A FAST END TO THEIR “DAILY, ANNOYING AND NAGGING” BACK PAIN…BEFORE IT GETS ANY WORSE”!

…Meaning A Better Night’s Sleep, More Energy, Less Worry, And Above All…MORE Freedom To Do Things With LESS PAIN And Less Tension!… And That Would Be Nice, Right?

About the Author: Leslie Abrahams


fullsizeoutput_39a3

Leslie is a Physio, Pilates Educator and Rehab Specialist who has a special interest in Spinal Treatments, lower limb injuries, and has vast experience dealing with patients post injury or surgery. Every week, for over 20 years, 100’s of people aged 30-64+ have consulted Leslie and his team looking for answers to concerning questions about, and for, a fast end to their health worries and physical pains and stiffness.

 Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation. Leslie is the Director of Apple Physio Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.