The Physio Diary

Introduction "Attention! At ease!"—familiar words to anyone who's been through school drills, NYSC, or military training. But have you ever paused to think about what these positions actually mean for your body? Try this: ATTENTION! Feel your body stiffen, everything pulled taut? Now, AT EASE! Notice your legs part slightly, your body loosens up? These aren't just commands—they reflect real shifts in posture and muscle engagement. Let’s break down what’s happening inside your body and why it matters, especially from a physiotherapy perspective. Understanding the Physiology Behind These Postures The attention position demands a highly active, rigid stance that engages muscles from head to toe. Your feet are together, knees straight but not locked, spine upright and elongated, chest lifted, and arms by the sides. In this position: The muscles of your abdomen are vertically aligned. The spinal muscles, glutes (buttocks muscles), and scapular stabilizers (trap...

Introduction As we discussed in our previous post , pain–especially in your back–is often a signal from your body to correct your posture or movement. Today’s post dives deeper with practical tips and exercises to support a healthy back. If you're dealing with low back pain (LBP), whether mild or severe, focus on retraining these three key habits. Materials Needed A flat surface What to Do About LBP Move Often This isn't up for debate: the human body is made to move. When movement is lacking, problems follow. So, make it a habit to stay active with gentle, regular motion. Being busy or chasing success isn’t an excuse to stay sedentary. Aim to move or stretch every 30 minutes to help prevent stiffness and pain. Activate Your Core Managing LBP is personal–what works for one person might not work for another. The exercises below are generally safe and effective, but stop if they cause pain and consult a physiotherapist (You can contact us at The Physio Diary via: +2348...

Introduction There are different reasons people feel pain–an injury, hereditary factors, and even more. Yet, these kinds of pain are often seen in only a select few (like arthritis, which majorly affects women above 40). But there’s one type of pain that has no respect for people. It is everywhere. Sometimes, it’s a dull ache, acting as a silencer. Other times, sharp–leading to tears or groaning. So, what can we say about it at The Physio Diary? This pain ravaging through many bodies can actually be prevented — or at least its effects minimized. Let me re-introduce you to it: Low Back Pain (LBP). It Isn’t Just About “Bad Posture” At The Physio Diary, we’ve educated you many times on the importance of proper sitting posture. But here’s the truth: there’s more to it than just sitting right. LBP is often a non-specific type of pain–meaning it isn’t tied to any serious medical condition. Instead, it often arises from the tissues supporting your back. Examples: weak muscles, reduced space b...

Introduction Wearing heels shouldn't hurt—but it can if we're not mindful. If you missed our previous post, be sure to check it out to understand what really happens to your body when you wear heels. That said, this guide will help you protect your body while still enjoying your favorite shoes. Materials Needed  Ruler Tennis ball or frozen water bottle Small towel Comfortable chair Comfortable floor space or mat The Guide Know the Height of Your Heel This helps you plan how often you should wear each pair. Let’s be honest—most ladies already know the heights of the heels in their wardrobes. But if you’re unsure, try this: Grab a ruler and measure your heel from top to bottom. What did you get? Why it matters : Heels over 2 inches put more pressure on your spine, feet, and joints. What to do: If you love heels—or you're buying for someone who does—get a mix: pointed, block, 1 inch, 1.5 inches. Create a daily or weekly rotation. Save the highest heels for short events Use low...

Introduction  For many ladies, there's always that one type of heel that seems to call their name. Whether it’s pointed or block, stilettos or kitten heels, each style gives off a different vibe. But let’s be honest—there’s just something about pointed heels that screams “boss lady” ready to take on the world. However, as you're out there conquering that world in your sleek, sky-high heels (sometimes for 20 hours straight), we hate to break it to you…you might also be stepping your way toward a visit to the Physiotherapist or Medical Doctor. Don’t worry though—this isn’t an anti-heel campaign. We love a good pair of heels too! The real issue is how high and how long you wear them. So, whether you’re a lady who loves her pumps, a mother concerned for her daughter, or a guy shopping with his partner, follow us as we break down how to rock your heels—without wrecking your body. The Science Behind the Strut One important thing to note is that wearing heels doesn’t just change your ...

Introduction Have you ever noticed how your body stiffens after an injury—almost like it’s bracing itself for more pain? That’s not just in your head. It’s a real, physical reaction called pain guarding. While it begins as a helpful reflex, it can linger and actually slow down your recovery. This gentle guide is for anyone who’s experienced stiffness, fear of movement, or that “locked” feeling after pain or injury. You’ll learn simple steps you can try at home to help your body release the guard and return to easy, natural movement. Materials Needed A yoga mat or soft floor surface (optional) A chair (optional) A mirror (for posture feedback – optional) A timer or stopwatch (optional) Step-by-step Guide Step 1: Understand What’s Happening In our previous post , we explained what pain guarding is: your body instinctively restricts movement to protect you from pain. But over time, this guarding can create more stiffness, more fear—and more pain. Movement is medicine. Unless y...

Introduction There’s a popular saying: once beaten, twice shy. It means that after a negative experience, we naturally become cautious to avoid repeating it. Let’s look at it this way—last week, we talked about hamstrings. Now, imagine you’ve had a hamstring injury. The next time you try to take a big leap, you might hesitate. You tense up, hold your body differently, maybe even move less. That instinctive reaction—your body bracing itself—is what we call pain guarding. Simplifying Pain Guarding Let’s break it down. Pain guarding is actually a helpful, protective response. It’s the body’s natural way of saying, “Let’s not make this worse.” When a part of the body is injured or inflamed, the nervous system (one of the systems in the body: the brain and spinal cord) sends a warning to the surrounding muscles:H "Hey, protect this area!" The muscles respond by tightening up, restricting movement, and shielding the vulnerable spot. Think of it like this: when a child is about to g...

Introduction Maybe you went a little too hard at your last game. Or tried to outrun your siblings in that impromptu evening race—it happens! Now you (or someone you know) is dealing with a hamstring tear—or at the very least, an angry, overworked hamstring. Don’t panic. While it’s definitely not fun, it is treatable. And yes, you can get back on your feet—with the right steps. Missed our post on what a hamstring tear actually is? Check it out [ here ]. Materials You’ll Need Resistance bands Flat surface (bed or mat)—optional, but helpful Phases of Recovery Phase 1: Right After the Injury (First 48–72 Hours) Goal: Reduce pain, swelling, and prevent further damage. STOP Immediately Do not try to “walk it off.” That sharp pain is your body’s red flag. Watch for these red flag signs: Sudden pain A popping or snapping sensation Difficulty walking Visible swelling Follow R.I.C.E. Rest: Minimize weight on the leg. Crutches help if it’s a Grade 2 or 3 tear. But don’t stay completely inactive—g...