Pain. Yes You Can Reset Your Pain and Change Your Body

Sit up tall / posture reset when you stop at red lights

Small incremental changes can have a massive impact on your Pain and also your body…

Many people come to see us in a great deal of distress about their pain level, the state of their fitness, their lack of function, and in general the toll that their current physical state is taking on their body and also their lives.

Many don’t know where to turn or what to do.

Many have been told they have an issue with  ‘ XYZ’ which will not get better or with with the Docs can’t do anything about so, in the knowledge that ‘nothing can be done’ they have done nothing.

I can’t stress enough how upsetting and misleading this can be.

Yes. You may have a disc problem for example, or a degenerative spine, or something else that ‘can’t be undone’. However, that does not mean DO NOTHING.

In the case of  either “disc or degeneration of the spine’, the main concern is when you do nothing you will actually place MORE stress on the discs and the joints, and make the problem even worse.

YES the disc and joints may be damaged, and YES we cannot change that fact, and  you most certainly do not want to make that any worse than it is.

But YES doing NOTHING will make that worse.

As you do nothing, you loose the support of the muscles in close proximity to our spine. These are our CORE muscles – they tend to be the deepest set in which is the easiest way to think about them.  Some are short joining 1-3 vertebrae together (multifidus), others span larger areas such as the diaphragm and transversus abdominis (TA).

When these are weak or ‘switch off’ which most commonly happens in back pain, we lose this core stability and the job that these muscles do needs to be done by something else.

Our big mover muscles then Step Up and take over – such as our big back extensor msucles, our quadratus lumborum muscles, our quads, our deep glutes… and so on

Now we have big strong muscles trying to support us as well as move us, and we get tired, we fatigue, we get back spasms and we feel tight and stiff. So we rest, and the cycle continues. Weaker muscles get weaker, stronger muscles get stronger and we end up in even more pain.

Remember those core muscles – they are LONG gone.

Those big mover muscles – they are our stabilisers and our muscles of movement and they get tighter and spasm more and cause pain and also compress our joints.

Remember those core stability muscles? Part of their function is to support each vertebrae of the spine at JOINT LEVEL – that means that we have a bit of space within each joint. Those fail and the big muscles that take over COMPRESS both the joints and the discs making disc and joint problems even worse due to the added pressure.


Exercise helps relieve back pain

Many know that exercising and getting stronger can help back pain, however trying to do that yourself can have the opposite effect.

So many come to us and have been told to exercise. Thing is you need to work out what’s working, what’s not and address that. This would explain why when you start walking or you join boot camp or go to the gym to ‘strengthen your core and back”, you end up in pain as you strengthen the muscles that are already working even more.

This is where the discrepancy lies. People say they’ve tried exercise, and this is what we hear a lot:


.….. I’ve done that with a personal trainer – it didn’t work

….. I tried walking – started gentle and it only got worse

….. my personal trainer/ friend/ google  told me to do this and it hurts me more so I gave up….

…..I can do 2 sessions a week but when I do 3 I can’t walk afterwards………


….I’m too scared to move, I’ve tried everything I know to do.

….I don’t want to move as it only gets worse



If you haven’t been fully assessed by a qualified health professional so you know EXACTLY WHAT IS NOW CAUSING YOUR PAIN NOW – you won’t get any results.

In order to progress you need to know what is going on with your body, your pain, your muscles that work, your muscles that don’t. Are your muscles working well, working too hard, not working at all. Are you flexible, too stiff, too mobile. Are your joints now stiff.

You have to decide you are ready and you want to be better more than you want to not. You have to decide it’s time for you and that’s more important than staying as you are any longer. That part and commitment has to come from you. That won’t happen until you decide you want it badly enough.



There is no excuse that we have no time to exercise.

We can do incidental exercise whenever we choose to and we as therapists need to match what we do to what you can manage or fit it. If it doesn’t fit your lifestyle, AND if you don’t want to improve badly enough (or don’t believe you can change) – you will never improve.

We can make it as easy and user friendly for you as it needs to be.

Traffic lights are red for 20 secs to a couple of minutes.

That’s PLENTY of time to sit back in your seat and reset your posture. 10 red lights a day mean you have reset your posture 10 times.

That’s 10 times more than yesterday, and 10 times you have given your body the cue to ‘be in a better place’.

Now you will start to get some results as you are correcting your posture 10 times a day. Messages are now going to your brain to remind those muscles how to work and what their function is.  They now start to recognise the better position and will start to do it more naturally. Before long you don’t even have to think about it and when you stop at a red light you correct your posture without thinking.

How easy was that?

All you needed to know was what to do, how to do it specific for you and when.

Then we layer in the next thing, and the next thing, and before long your pain level is diminishing, and you’re getting somewhere. Positive results give us that boost to go even further.

In order to get results. You need to exercise with intent. Move with intent. And for that you need to address your issue with intent.

If you feel ready – and you want results – you know where we are.

We get results because we work with you and address YOUR ISSUE.

A splatter gun effect where you try this and that with no real direction may get you there over time, but you will have a few failures an set backs along the way.

Learn what you can be doing  every single day to tackle your pain head on , not just for the twice a week you may see us. We want you to get lasting results. You just need to be ready to commit and believe in your own ability.


Call us on 9306 8819 if you want to make a booking, and start getting your life back.

Or read more here –





About Saree Hewlett (135 Articles)
Saree has 20 + years as a physio, training in the UK and completing her Masters in Manual Therapy in Perth, UWA. She has integrated Pilates into her practise having trained in the Polestar method and currently owns and runs two Studios in Perth's Northern Suburbs. A previous international Artistic Skater she understands the needs of sports people and also those suffering from chronic pain and reduced function - we all want the same thing - to be the best we can be! She is married with two active young boys!

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