Instagram story viewer> @phyzfit> Tagged

PHYZFIT Health & Rehab

@phyzfit

660

followers

225

following

🧑‍🧑‍🧒‍🧒 Allied Health Centre
🔹Physiotherapy ~ Gym & Sports Injuries + Rehab
🔹Speech Pathology ~ Paediatrics
🔹Occupational Therapy
🔜Remedial Massage

POSTS STORIES REELS TAGGED

This or that, training with a back pain

most people go all or nothing here

either they train exactly the same and wonder why it keeps flaring, or they stop completely and get weaker

Follow @_derosa, your back pain physio

#practiceofonechallenge

20

8

The way you breathe on hip thrusts matters more than you think

everyone gets taught to breathe out as you push

on most exercises that’s fine

but on a loaded hinge with a sore back, you’re letting all your pressure go right when your spine needs it most

breathe out on the way down, brace at the bottom, drive up holding it

Follow @_derosa, your back pain physio

#practiceofonechallenge

21

0

I stopped asking people to rate their pain out of ten

it moves around with your sleep, your stress and your mood, and it tells me almost nothing I can act on

so I ask about function instead

how long can you sit, how long can you stand, how many times are you waking up, are you back at the gym

here’s the part that helps most people

your function improves before your pain goes away

so you’ll be doing more and sleeping better while still telling me it hurts, and it feels like nothing’s changed

that’s not you going nowhere, that’s the order it’s meant to happen in

What can you do now that you couldn’t a month ago? 👇

Follow @_derosa, your back pain physio

#practiceofonechallenge

27

6

Same back, two completely different outcomes

one of them believes it’s damaged, so he protects it and gets weaker 
the other one knows it’s just irritated, so he keeps moving and gets stronger

that’s the whole difference

Which one sounds like you? 👇

Follow @_derosa, your back pain physio

#practiceofonechallenge

56

2

Everyone calls it sciatica. Most of the time it isn't.

That leg pain usually starts at a nerve root in your lower back, not the sciatic nerve in your bum. Different spot, different plan.

Follow @_derosa, your back pain physio.

30

6

There’s no best exercise for your back and nobody wants to hear it

everyone wants the list

nobody wants the answer

here’s the bit that makes people uncomfortable

the exercise that’s perfect for you today can be the wrong one in six weeks, and that’s not the
exercise’s fault, that’s just how rehab works

your back changes, so your program should too

if you’re still doing the same three exercises you got given in month one, that’s worth a conversation

Still on the same program? 👇

Follow @_derosa, your back pain physio
#practiceofonechallenge

33

7

Nobody’s disc has ever slipped

not yours, not anyone’s
 it’s anchored to the bone above and below it, it physically can’t

the annoying part is the words on your report weren’t written for you, they were written for a surgeon
 so you end up googling terms that sound like your spine’s falling apart when most of them are completely normal

knowing what they actually mean takes a lot of the fear out of it

Which one were you told? 👇

Follow @_derosa, your back pain physio

#practiceofonechallenge

45

0

Bodybuilder maintenance physio💪🏻

Maintenance isn’t just for when something’s broken.

You service the car before it breaks down, not after

22

4

Nothing in your spine actually slipped

"slipped disc" is absolute rubbish

disc bulges turn up on scans from your 20s, and plenty of people who have them feel zero pain

it's just an age thing, like wrinkles or going grey, only on the inside

Follow @_derosa, your back pain physio

10

0

Should you get your back cracked? 🤔

Most people think that sound means something moved back into place. It doesn’t. And it’s one of the most misunderstood treatments in healthcare, used brilliantly by some and handed out weekly to everyone by others 🚩

The crack gets the views but it’s the least important thing I do 💀

Watch before you book your next adjustment 👇

Follow @_derosa - back pain and gym injury physio 💪

#practiceofonechallenge

54

10

Back pain advice: rookie, solid and elite 🎯

Most people never get past the first tier. They chase relief, feel better for a few days, change nothing, then wonder why it keeps coming back six months later 🔁

Elite isn't harder. It's just a proper plan instead of a guess.

Most of you are stuck on rookie 💀

Which one are you? 👇

Follow @_derosa - back pain and gym injury physio 💪

#practiceofonechallenge

42

8

Ranking rehab exercises as a physio

And yes, the “spine destroyer” is in S

Change my mind 👇

#practiceofonechallenge

99

14