Stretches For The Office Warriors

Sitting for several hours a day working away at a desk can lead to adverse effects on the body. The human body is not designed to withstand seated postures for more than an hour at a time. When seated for extended periods of time, muscles around the hips, spine and legs can become tight as they are in stationary positions and not being utilised through active movements. Muscles in the wrists can also become tight if the hands and wrists are constantly being used for activities such as typing. Muscle tightness can progressively get worse over time and lead to aches and pains. These aches and pains can then result in reduced activation the muscles which can lead to reduced muscle strength and subsequent movement impairments.

It is important to manage muscle tightness in order to prevent and/or reduce associated pain and movement limitations. At Capital Physiotherapy our physiotherapists can help reduce the aches and pains in the office-worker through targeted treatment strategies. Our physiotherapists also emphasise the importance of self-management of reducing tightness through regular stretching in the workplace. Capital physiotherapy have devised a series of stretches that can be performed regularly in the workplace to reduce muscle tightness and discomfort. Our physiotherapists recommend stretching every hour or two, holding each stretch for 30 seconds.

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5 quick and easy way to make your work station more ergonomic

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By Leah Christoforou


5 Quick and Easy Ways to Improve Your Workdesk Ergonomic


How posture affects the spine

In a person that sits with normal posture, the curvatures of the spine assume an “S-shape.” This allows even distribution of body weight loads throughout the spine. Over-time with prolonged sitting, the postural muscles of the back can fatigue leading to the adoption of poor posture. In a person with sitting posture the natural curvatures of the spine can become “C-shaped which leads to an abnormal distribution of body-weight loads on the spine. In particular, excessive stress is placed on the lower back, neck and upper thoracic areas which can lead to symptoms such as pain and stiffness.







Good posture: S-shaped spine             Poor posture: C-shaped spine

What is ergonomics?

Ergonomics utilises sciences such as anatomy, physiology and engineering to design tools that allow people to work more safely and comfortably in their work environments to help reduce the risk of poor health outcomes and improve performance.

How can Capital Physiotherapy implement ergonomics to help you?

Capital Physiotherapy can incorporate ergonomics into their physiotherapy assessment and treatment to help improve posture in the workplace and thus reduce symptoms associated with poor sitting posture. Our physiotherapists can provide advice about alterations to the workplace environment to improve aspects such as desk height, chair set-up and positioning of desk items to aid the adoption of good posture. At Capital physiotherapy, we can also determine which muscles and joints are affected by poor posture and provide treatment to reduce symptoms associated with muscle tightness, joint stiffness, muscle weakness and altered muscle activation.

Some of our treatments may include:

  • Taping
  • Massage
  • Muscle activation, strengthening and stretching exercises
  • Dry needling
  • Hands-on manual therapy
  • Education about posture

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Posted by Capital Physio -Leah Christoforou

Education Epi 3 – Pregnancy Back Pain (When should mother start to worry?)

Sacroiliac Joint Pain (SIJ pain) is pain felt at or near the sacroiliac joints of your pelvis as a result of sacroiliac joint dysfunction. These are joints located at the 2 dimples of the lower back. The pain often feels deep within your lower back and can occur on one or both sides of your back. In some cases, pain radiates down to the buttock and the back of the thigh.

While pain may begin at any time during pregnancy, SIJ pain on average begins in the 18th week of pregnancy and becomes more intense as the pregnancy progresses. The pain usually spontaneously resolves within 3 months post delivery. But in some cases it can become chronic and disabling.

This video will educate mother-to-be on SIJ pain, when and how it happen and what should be done to treat this issue.

For further help please visit our main page at

If you do suffer from back pain I highly suggest you seek professional help ASAP.
At Capital physiotherapy we can accurately diagnose your pain and give you tips and strategies to help make your preganancy journey a smooth and painfree experience.

How Does it Feel?

People with SIJ dysfunction may experience:

  • Pain that may be sharp, stabbing or dull, localized to 1 side of the pelvis/low back, groin, or tailbone.
  • Pain that may radiate down to the knee.
  • Pain with movements, such as standing up from a sitting position, turning in bed, or bending/twisting.
  • Muscle tightness and tenderness in the hip/buttock region.
  • Pain with walking, standing, and prolonged sitting.
  • Pain that is worse when standing and walking, and eases when sitting or lying down.

How Can a Capital Physio Help?

At Capital Physiotherapy, your physiotherapist will design a targeted treatment program based on your evaluation and your goals for a safe return to sport or daily activities. Treatment may include:

  • Hands on therapy, includes soft tissue release or massage for tight and sore muscle groups. Hands on therapy are used to correct pelvic/SIJ alignment. Joint mobilizations/manual therapy uses gentle movements to improve mobility of the hip, SIJ, and low back.
  • Stretches exercises. Stretching exercises may be prescribed to improve the flexibility of tight muscles. They may also help to improve movement in the spine and lower extremities, and help decrease stress at the sacroiliac joint during daily activities.
  • Specific Strengthening exercises. Strengthening helps to improve the stability of the sacroiliac and spinal joints, which helps to reduce ligament strain and pain.These exercises are focused on weak muscles, including the lower abdominal, pelvic floor, and buttocks muscles.
  • Taping/ Bracing. Depending on our assessment, our physiotherapist may also recommend bracing/ taping your sacroiliac joint. It is used to provide stability during daily activities as your strength returns, and flexibility improves. This modality is especially helpful for pregnant women.

All treatments prescribed by the physical therapist will be based on your specific case.

If you do suffer from back pain I highly suggest you seek professional help ASAP.
At Capital physiotherapy we can accurately diagnose your pain and give you tips and strategies to help make your preganancy journey a smooth and painfree experience.

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You Need To Watch This If You Are Suffering From Shoulder Pain

Shoulder impingement syndrome is a common cause of shoulder pain. It occurs when there is impingement of tendons or bursa in the shoulder from bones of the shoulder. Overhead activity of the shoulder, especially repeated activity, is a risk factor for shoulder impingement syndrome. Examples include: painting, lifting, swimming, tennis, and other overhead sports. Other risk factors include bone and joint abnormalities.

With impingement syndrome, pain is persistent and affects everyday activities. Motions such as reaching up behind the back or reaching up overhead to put on a coat or blouse, for example, may cause pain.

Over time, impingement syndrome can lead to inflammation of the rotator cuff tendons(tendinitis) and bursa (bursitis). If not treated appropriately, the rotator cuff tendons can start to thin and tear.

For more information, book an appointment with one of our physiotherapists for a more tailored recovery program that suits you best.

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My Doctor Told Me I Got A BULGING DISC? (Back Pain)

BULGING Disc? Herniated Disc?

One of a common reason for lower back pain is due to a bulging disc. But what exactly is a disc?
The disc is a gel like substance that sits in between our bones in the spine, the vertebrae). These discs acts to help with: shock absorption, spinal stability and allows a more efficient movement from the spine. The discs are made up of two parts: the more elastic outer shell, which keeps the shape of the disc together, and the gel like inside.

In normal movements, the disc will get compressed and extend in certain parts, depending on the movement. For example, bending forwards will result in the front part of the disc to be compressed, while the back part will be distended.

When you have a ‘disc bulge’, what happens is, instead of the outer elastic part keeping the disc’s shape, it has protruded out (this is called Bulged Disc). Depending on the severity of the injury, the gel like content can actually seep out as well! (This is called a Herniated Disc). 


Apart from pain, this bulging disc may be severe enough that it touches the nearby nerve root. When this occurs, you may also experience the following symptoms: pins and needles, numbness, burning, electrical shocks as well as loss of power in your legs.

Diagnosis and Treatment

It is important that you seek a trusted physiotherapist that will be able to do a comprehensive assessment on you to get the correct diagnosis quickly. Without the right diagnosis, your treatment will be ineffective.

At Capital Physiotherapy, our initial appointment is 60 minutes, instead of the normal 20-30 minutes. This allows our physiotherapists the time to complete a full assessment so that the right treatment be implemented. The quicker your back is treated, the better your outcome is!

We are well equipped at providing you the best care to get you back on your feet. Treatments may include:

  • Mobilisation
  • Massage
  • Electrotherapy
  • Exercise prescription, including building core strength
  • Pilates equipment, including: reformers and Wunda Chair.

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Health Kick 101 – All about health and fitness

Melanie is the founder of Capital Physiotherapy Health Group.

Melanie started this practice believing that she can introduce a better quality of care to Australia.
Capital Physiotherapy philosophy was always around a high client contact, high client care model. We have strong emphasis on proper diagnosis and also medical referral where it’s appropriate.

Melanie graduated with a Bachelor of Physiotherapy from the University of Melbourne. Melanie is a Certified APPI instructor (Australian Physiotherapy and Pilates Institute). She also did multiple sports, dancing, pre and postnatal as well as dry needling courses. She is also trained to perform Pre-Pointe, Pilates and running assessment. Melanie has a keen interest in treating and educating clients to help individuals recover and achieve their personal health goals.

Starting this Vlog Channel she would hope to reach more people to educate and promote healthy living in a casual and fun way!

Wry Neck

Wry neck is the sudden onset of moderate/severe pain in the neck. The pain is usually one sided. This pain is accompanied by muscle spasm which causes you to turn your head away from the painful side.

Cause of Wry neck

The exact cause of wry neck is not known however with diagnostic imaging intervertebral discs (which initially were thought to be the cause) have been ruled out. It is thought that one or more facet joints in the neck is the cause of the symptoms. These joints being put under stress in certain sleeping positions or neck positions. It is as if these joints become “locked”.

Who is at risk of Wry neck

Anyone is at risk of wry neck. It has been found that the most common age group for this condition is 12-30 years old

What to do at home

If you wake with similar symptoms to those described above the following steps can be taken at home to ensure maximum comfort before getting yourself to your nearest physiotherapist.
1 – Take analgesics – Paracetamol or Anti inflammatory drugs (nurofen/voltaren)
2 – Apply a cold pack – Approx 15 min at a time 3-4x daily.
3 – Maintain good posture (Upright, shoulders back and chin tucked in)
4 – Make sure you sleep on a low pillow

Physiotherapy treatment

Physiotherapy treatment includes but is not limited to the following
1 – Soft tissue massage
2 – Mobilisation of the facet joints
3 – Gentle stretching
4 – Postural advice
5 – Ice/heat

Importance of Core Strength/Stability

Many people have heard the term core stability bandied but few know exactly what the term actually means. In actual fact, core stability is as important in everyday life as it is in the gym. It helps to prevent injuries in activities such as sitting, driving, gardening, shopping and DIY.

Core stability basically refers to stability of the spine. The “core” is a group of muscles in your back and stomach which help support your spine and keep your body stable/balanced. These muscles are extremely important in allowing you to perform everyday activities safely.

It has been shown that those who do not have good core strength/activation are far more likely to sustain an injury to their back. A weak core also increases your chance of injuries elsewhere as more load will be placed on other muscles.

The core comprises a lot of muscles however the most important muscles of the core are two muscle groups you probably haven’t heard of.

Transverse abdominus

This is the deepest of the abdominal muscles. Think of it as a corset or a weightlifters belt – wrapping around the spine for support, protection and stability.


Is a group of small muscles close in to the spine. These muscles respond to the movement and action of the transverse abdominis. They are also the first to start to waste away in an episode of back pain.

If you are fairly sedentary (desk job). There is no doubt you have a weak core. Combine that with sitting all day and it is a disaster waiting to happen. A qualified physiotherapist can develop a suitable core strengthening program for you which will help prevent injure. PREVENTION IS THE BEST CURE!!!

If you have more questions, please do not hesitate to contact us on 0401 865 333 (South Yarra) or 0406 067 105 (Balwyn). We are happy to help!

It’s PAINFUL help me!

Many people come to see a physio when they are hurt and in pain. This could be due to a sports injury, a workplace incident or more commonly, those niggles that seem to never go away or even gets worse over time.

Whatever it is, pain is only a part of the injury. More than likely, there is a root cause of the pain or injury. You can take medication which will help to reduce the pain but without finding out the root cause, whether it’s next week or next month, it will most likely come back. So what can you do?

It’s important that you get to the bottom of your injury. That is why our consultation is longer than the industry normal, as this gives us a chance to delve deep into your history. At Capital Physiotherapy, our consultation involves a series of pinpointed questioning and movement tests to find out exactly why you are in pain. There may be areas of your body that is too tight or weak. There may be areas that has poor stability and poor muscle activation. Whatever it is, we will find them, provide you with an accurate diagnosis and start the treatment plan straightaway!

Remember, pain is simply a sensation that you feel when something is not right with your body. Panadol can mask the pain and let you do your normal activities, but if the pain continues, it is highly recommended that you see your trusted physiotherapist.
At Capital Physiotherapy, we also do running assessment and work ergonomic assessment. If you have more questions, please do not hesitate to let us know if we can help you!