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If you read the first article in this series, you'll know most neck pain is "mechanical" rather than a sign of structural damage, and that phones and posture are only part of a bigger picture. So what actually helps? Do you need to rest it? Not for long. Brief modified activity during a sharp flare is reasonable, but prolonged avoidance of neck movement tends to increase stiffness and doesn't speed up recovery. Guideline-based care consistently favours staying appropriately a

If you've spent the day hunched over a laptop, or you woke up unable to turn your head without wincing, you're dealing with one of the most common complaints I see in clinic. Neck pain affects a huge number of people at any given time, and, much like low back pain, it's rarely a sign that something is seriously wrong, even when it feels intense. What is neck pain, really? Most neck pain that walks through a physio's door falls under the umbrella of "mechanical" or non-specif

If you read the first article in this series, you'll know that most low back pain isn't a sign of serious damage — it's more like a sensitive alarm system responding to a mix of physical and lifestyle factors. So what do you actually do about it? Do you need to rest? Short answer: not for long. A day or two of relative rest during a really acute flare is fine and normal, but staying in bed or avoiding all activity for an extended period tends to make things worse, not better

If you've woken up unable to straighten your back, or you've had that dull ache sitting in your lower spine for weeks now, you're in very good company. Low back pain is the single most common reason people come and see me, and it's the leading cause of disability worldwide, not because it's dangerous, but because it's so common and so disruptive to daily life. I want to start with something that surprises a lot of people: For the vast majority of low back pain, we can't poin