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Self Management

"If you can put your back ‘out’ then you can be taught to put it back ‘in’ again.”

Robin McKenzie
Physiotherapist and author of “Treat Your Own Neck and “Treat Your Own Back”

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50 - 75% of us will experience Low Back Pain at some stage in our life time. Spinal pain is the most common condition seen by Medical Practioners and at Jan Polson Physio. 

Many of us sit in poor posture at our desks, in cars and relaxing in front of the computer or TV. Our spine stays in a flexed position which over time can effect the ligaments and the intervertebral discs. If these two factors are combined and repeated daily, this can lead to eventual loss of movement and pain.

Ask yourself these questions:

  1. Do you have recurring back and neck pain?
  2. Do you have neck and back pain when sitting at home, at work or when driving the car?
  3. Do you have difficulty rising from that position afterwards?
  4. Do you feel worse during or after repeated bending such as making beds, vacuuming, or gardening?
  5. Are you generally better moving about and after a walk?

If you answered yes to these questions then The McKenzie Method of Mechanical Diagnosis and Therapy (MDT) may help you.

What is the McKenzie Method?

Robin McKenzie interview link

The McKenzie Method of Mechanical Diagnosis and Therapy is a philosophy that relies on active patient involvement and education. This system is trusted and used by practioners and patients worldwide for back, neck and limb problems.

Rather than considering all back and neck pains are the same, with a thorough assessment we are able to identify your specific problem and then individualize your treatment.

The McKenzie method is guided by your own movements with the aim of resolving your pain and restoring your function. You will be actively involved in your treatment by performing and repeating specific exercises which were shown to relieve or abolish your pain. This can keep you in control of your pain and minimize the number of visits to the clinic.

Throughout your treatment we will teach you how to manage your symptoms and minimize the risk of your symptoms returning. This puts you in control of your problem safely and effectively.

We believe that 70% of you can become self-reliant and independent of constant therapy by learning how to manage your own back and neck pain. This put you “in charge” of reducing those recurrences.

Here are some simple reminders to do every day:

  • Use a lumbar roll to help maintain the hollow in your low back.
  • Interrupt prolonged sitting with a short break before your pain starts.
  • When driving adjust your seat or steering wheel for your individual needs.
  • Perform the preventative exercises prescribed by your physiotherapist during your work day.
  • Stay active…keep moving… join our Pilates classes.