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Three (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"...

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

But for the stuff that is moderate to 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.

Our principal spine physiotherapists will assess, do differential diagnosis 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.

Unfortunately, many of us have sedentary work, usually being

  • 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 to our neck and back joints multiplies and adds up. Over time, it becomes worse and worse.

That's why we 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 / trains stops a few 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 really needed and no other choice 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.

In fact, we are happy to introduce you very experienced and skilled orthopedic surgeons as well as we do serve orthopedic surgeons.

See our list of recommended orthopedic surgeons here.

Or just reach out to us and we can discuss to see which doctor is best fit for your specific location and/or condition of pain.

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book an appointment today
(or check your pains / injuries)

Phoenix Rehab Physio Services

Phoenix Rehab Group works with specialist physiotherapists and 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, usually will benefit / require Hand Therapy to

  1. manage and decrease hand pains
  2. improve range of motion, strength and dexterity
  3. increase the function of their hand following injuries or post-operations

Commonly treated hand pain injuries includes


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.

You may do Pilates as matwork or with the reformer or both, and every session will be customized 100% to your fitness, injury and tolerance.


  • Cupping TCM
  • Auricular Therapy TCM
  • Herbal TCM Medicine & Supplementation


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 / recovery period required.

It also prevents muscles from scar tissue micro-tears (and potential ruptures), and increases muscle performance. Having regular deep tissue and sports massage will keep your muscles healthy and fit with body/movement-confidence.

Read the benefits of regular deep tissue release therapy here.


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 with introductions and their specializations.

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 our valued clients and want you to know that the # 1 way we grow as a clinic / brand is through word of mouth referrals from valued patients like yourself.

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

book an appointment today
(or check your pains / injuries)

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