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3 Mistakes That Can Worsen Your Back Pain

A persistent back ache can severely affect your day-to-day, work and lifestyle. Although the best way to deal with your back pain is by visiting a physiotherapy clinic, you should also avoid some common mistakes for better results

1. Ignoring The Pain for Far Too Long

Actually, this IS a very common issue with many of the patients we've treated...and we ourselves make the same mistake of "waiting to see if the problem will go away on its own"...

And yes, sometimes for very very very mild non-serious problems, it does go away.

But for the stuff that is serious, one of the biggest mistakes is to allow symptoms and conditions to worsen over time untreated. Especially with back pain - what we recommend is that the moment you experience that back pain, the best thing you can do is to go to a physiotherapy clinic for assessment and treatment.

Your spine physiotherapist will assess, diagnose and treat your back pain to prevent it from becoming worse.

2. Sitting Long Hours At Work...then sit on way home. then sit at home. then lie down.

Most of us have sedentary work, usually

  • desk-bound
  • consultative
  • using computer

This usually means sitting for long periods of time...and research has shown that the force on our spine increases by 300% whenever we sit. So the longer we sit, the damage multiplies a lot.

Hence you need to be very mindful about how long you sit in a day - better still if you can:

  • count the number of hours you spend sitting
  • increase the opportunities to stand and walk eg stopping a couple of floors before your floor so you can walk more, stopping a couple of bus/MRT stops early so you can walk more, have more stretch breaks at work

These will help decrease back pain.

3. having back surgery Without Knowing The Risks

Surgeries when done by very skilled and experienced surgeons especially when one's injury is too advanced for non-surgical therapy can be very very beneficial...but it really depends on the necessity of surgery or not.

If your back pain is caused moreso by anatomical problem such as slipped disc that is pressing on the nerve or due to degenerative disc disease (DDD), then spine surgery may not be the immediate solution - chronic back pains will be better managed with the help of long term physiotherapy and exercise.

(We are experienced in managing post-surgical back pain physiotherapy, but we hope that patients only undergo surgery on a as-needed basis).

Also, if your back pain has been very persistent and been there for quite some time, maybe it may point to a deeper underlying problem. You will be recommended to see a doctor to assess to rule out any possible medical diagnosis/conditions and continue your spine physiotherapy as recommended.

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Phoenix Rehab Singapore Core Services And Specializations

Phoenix Rehab Group works with specialist physiotherapists and specialist rehab therapists who are highly trained, qualified, experienced and passionate to provide high level of expert care to our patients.


Patients who sustained injuries to their elbows, forearms, hands, wrists (sprains and fractures) and fingers, and requires Hand Therapy to increase the function of their hand following injuries or post-operations and custom made hand splints.


Clinical Pilates is a form of physical exercise that focuses on posture, core stability, balance, control, strength, flexibility, and breathing.

It is a system of safe and effective exercises, which meet specific individual needs, to treat a wide range of injuries and conditions.



Sports and deep tissue release massage helps to increase nutrient-rich blood flow to tired , tight and tense muscles to accelerate recovery and shorten downtime. It also helps prevents muscles from scar tissue micro-tears (and future ruptures), and increases muscle performance. When done regularly it will keeps your muscles and you healthy and fit and have body/movement-confidence.


Having a dedicated personal trainer/personal training helps you get faster and better health, fitness and wellness results.

You can expect better fat loss and muscle gain, have reduced risks of injury, establish effective exercise and health habits as well as overcome those annoying "flatline plateus" to breakthrough to your next level of fitness and weight loss.

All our allied health therapists and TCM physicians are fully insured and registered with Allied Health Professions Council (AHPC) and Traditional Chinese Medicine Board (TCMB).

See our entire team here by location and specialization.

At the first session, our specialist physiotherapists will carry out a thorough assessment, helping them to select the most appropriate treatment to help you recover as well as provide treatment in the same session. 

Follow up sessions are inline to provide expert treatment for your pain as well as prescribing specific exercises to reduce your risk of re-injury and giving you a long term solution.

do Tell Your Family, Friends And Colleagues About Us =)

We appreciate you as a patient and want you to know that the #1 (and only) way we grow as a clinic is through word of mouth referrals from valued patients like yourself.

We do not rely on advertising - instead, we prefer and appreciate the goodwill and positive reinforcement from patients. When you have the opportunity, please take the time to tell your family, friends and physicians about the positive results and experience you have had in our clinic.

book a physiotherapy appointment today