Tchidi

02/12/2025

25/11/2025

How to fix your low back pain.

24/11/2025

24/11/2025

Fix your upper back pain with this simple exercise.Share, like and tell me what you think in comment section

22/11/2025

✨ Feeling tightness in your hip or groin?
That stiff, pulling sensation can make simple movements like walking, sitting, or getting out of bed feel uncomfortable. The good news? A few gentle, targeted stretches can help ease that tension and restore smooth movement. 🙌

20/11/2025

🌟 BACK STABILITY MATTERS! 🌟
If you struggle with back discomfort, stiffness, or feel your core isn’t as strong as it should be, back stability exercises can make a huge difference.

These simple movements help:
✔️ Support and protect your spine
✔️ Improve posture and balance
✔️ Reduce the risk of flare-ups
✔️ Build deep core strength for everyday activities

20/11/2025

😴 The Sleep–Pain Cycle: Why Bad Nights Make Your Muscles Hurt More

💬 A simple explanation from your physiotherapist

Have you ever noticed that your pain feels worse after a poor night’s sleep? You’re not imagining it. There’s a real connection between how well you sleep and how much pain you feel and once you understand it, you can finally start breaking the cycle.

🌙 Why Sleep Affects Your Pain

When you don’t get enough good-quality sleep:

🔺 1. Your muscles become more sensitive

Poor sleep lowers your body’s natural pain threshold, meaning things that normally wouldn’t bother you suddenly feel uncomfortable.

🔺 2. Your body struggles to repair itself

During deep sleep, your tissues, joints, and muscles go through their most important recovery processes. Without it, everything feels tighter, heavier, and more irritated the next day.

🔺 3. Your stress levels rise

Lack of sleep increases cortisol (your stress hormone). This makes your body more reactive and amplifies pain especially neck, back, and shoulder tension.

🔄 The Pain–Sleep Loop

Here’s the tricky part:
Poor sleep increases pain… and pain makes it harder to sleep.
This loop can continue for weeks or months if nothing changes.

But the good news? You can break this cycle.

💡 Simple Physiotherapy Tips to Improve Sleep and Reduce Pain

✔️ 1. Gentle mobility before bed

Spend 5 minutes moving your neck, back, hips, or the area that troubles you.
Slow movements send “calm signals” to your nervous system.

✔️ 2. Warmth helps muscles relax

Use a warm shower or a brief hot pack to ease tension before bedtime.

✔️ 3. Supportive sleeping posture

A good pillow for your neck or a small cushion between your knees can reduce overnight strain.

✔️ 4. Avoid long daytime sitting

Your body sleeps better when your muscles have moved throughout the day.

✔️ 5. Consistent sleep routine

Going to bed and waking up at the same time improves your body’s natural repair cycle.

🌟 Remember:

Pain is not always a sign of damage sometimes it’s your body asking for better rest.
Improving your sleep can help you reduce pain, move better, and feel more in control of your body.
Tell me what you think in the comment section

19/11/2025

🌟 Gentle Exercises for Ankle Pain 🌟
If your ankle feels stiff, sore or weak, these simple movements can help you get back to comfortable walking again. This routine focuses on improving mobility, easing tightness, and waking up the small stabilising muscles that support your ankle every day.

These exercises are safe, controlled and easy to follow perfect for anyone recovering from a sprain, dealing with overuse pain, or feeling general ankle stiffness after long hours on your feet.

✨ What you’ll gain:
✔ Better ankle flexibility
✔ Reduced stiffness and discomfort
✔ Improved balance and stability
✔ Confidence to move without fear

Remember to move slowly, stay within a comfortable range, and stop if your pain increases. Consistency is key small steps lead to big changes! 🦶💪

19/11/2025

18/11/2025

Pain on the outside of your hip when walking, climbing stairs, or lying on your side?
You might be dealing with Greater Trochanteric Pain Syndrome (GTPS) a common cause of lateral hip pain.

These hip abduction exercises target the glute muscles that support and stabilise your hip.
Strengthening them can help:
✔ Reduce irritation around the greater trochanter
✔ Improve hip stability
✔ Make walking and everyday movements more comfortable
✔ Support long-term recovery

Start gently, stay consistent, and progress slowly.
Your hip will thank you 💙

Try these exercises and tell me how your hip feels after a week 👇🏽

17/11/2025

17/11/2025

🍑 Struggling with deep butt pain or shooting discomfort down your leg?
It might be coming from a small but powerful muscle called the piriformis.

When the piriformis becomes tight or irritated, it can press on the sciatic nerve — leading to pain in the buttock, hip, or even down the leg. The good news? With the right exercises and stretches, you can ease the tension and get back to moving comfortably.

In today’s video, I’ll be showing you simple, gentle piriformis pain–relief exercises you can do at home. These moves help:
✔️ Reduce muscle tightness
✔️ Improve hip mobility
✔️ Ease sciatic-type symptoms
✔️ Support your lower back and walking posture

If you’ve been feeling that “deep ache” when sitting, standing up, or walking, this routine may help you find relief.

👉 Try the exercises and let me know how your hips feel after!
👉 Save & share with anyone who struggles with hip or buttock pain.