The One Stop Physio

26/10/2025

Mindfulness isn’t just for yogis.

Studies show that it’s effective even when combined with regular medical care—so you don’t have to choose one or the other.

Here’s a simple way to get started:
✅Find a comfy spot. Sit or lie down, no fancy pose required.
✅Focus on your breath. Feel the air coming in and going out.
✅Notice sensations. If your back nags, gently acknowledge it—“there’s that ache”—then bring your attention back to your breath.
✅Accept and release. Instead of tensing up or trying to “fix” the feeling, let it be.

This isn’t about ignoring pain; it’s about responding without panic.

Try this for just two or three minutes a day.

Over time, you’re training your nervous system to stay calm, which can dial down the intensity of pain. And bonus: you’ll likely feel more relaxed and grounded overall.

Think of it as adding a little extra padding to your back‑care toolkit.

✋Do you practice mindfulness? What helps you stay present when discomfort flares up?
Share your tips in the comments—and don’t forget to follow The One Stop Physio for more down‑to‑earth advice on moving and feeling better.

26/10/2025

26/10/2025

Mindfulness Literally Changes Your Brain

Did you know mindfulness literally reshapes your brain?
MRI scans show mindfulness thickens your prefrontal cortex — the part that helps you focus and stay calm under stress.
Train your brain like a muscle. Every mindful minute counts. 💪

”

25/10/2025

5 Rules of Healthy Back
#2. Mindfulness

Hi friends!
I’ve been chatting with so many of you about how to handle those nagging back aches, and one theme keeps popping up: mindfulness.

It might sound a bit airy‑fairy, but stick with me—there’s solid evidence behind it.

A study on mindfulness‑based stress reduction found that participants who practiced just eight sessions of meditation reported significantly lower pain and better physical and mental quality of life compared with those who received only usual medical care!

Mindfulness helps you change the way you relate to discomfort; through practices like body scan and sitting or walking meditation, people learn to notice sensations without freaking out.

This reduces stress, anxiety and the emotional spiral that often makes pain feel worse.

What do you think about practicing mindfulness?

🔔 Follow The One Stop Physio for more down‑to‑earth advice on moving and feeling better.

25/10/2025

24/10/2025

🤗 Back Care Myths

Myth #1 Rest Is Best for Back Pain— Let’s Talk About It

Hey friends,
I know how tempting it is to crawl into bed when your back aches and just stay there. It feels safe, right?

The truth is, staying in bed for days can actually make your pain linger or even get worse.

All evidence point out that too much lying around weakens your muscles and can set you back but getting back to gentle activity sooner rather than later helps us recover faster!

If you’re not sure where to start, consider low impact activities like walking or swimming. Pilates or other core‑stabilisation programmes led by an expert e.g physiotherapist are the great option to support recovery!

Weakness and atrophy of deep spinal muscles like the multifidus are linked to chronic low‑back pain, and core‑stabilisation programmes are designed to increase their strength and reduce pain.

Guided Pilates sessions focus on these deep stabilisers and teach you how to engage them properly, which can be a game‑changer if you’ve been dealing with pain.

So next time your back acts up, resist the urge to stay horizontal all day.

Try a short walk, a few gentle stretches, or a Pilates session with a trained physio.

Movement is one of the best treatments we have — you just need to find the right kind and dose for your body.

💬 Share your favourite gentle activity in the comments — maybe it’s a stroll in the park, a swim, or a few Pilates moves.

Let’s inspire each other!

Follow The One Stop Physio for more tips!

24/10/2025

You don't fix your back by avoiding life. You fix it by moving smarter!🤸

22/10/2025

💤 Six Simple Tips for Better Sleep.

Okay, here’s the fun part—actionable steps you can try tonight for better sleep:

1️⃣ Keep it consistent: Go to bed and wake up around the same time every day. Your body loves routines.

2️⃣ Make your room a haven: Dark, cool and quiet are the magic words. Think of your bedroom like a cozy cave.

3️⃣ Wind down: Put away your phone an hour before bed. Read, stretch or do some slow breathing instead.

4️⃣ Watch late‑night snacks and drinks: Heavy meals, alcohol and caffeine too close to bedtime can wreck your sleep.

5️⃣ Soak up daylight and move: Get some sunshine during the day and move your body. Both help your internal clock stay on track.

6️⃣ Relax: Try a short meditation or progressive muscle relaxation. Trust me, it works wonders.

Try one or two of these tonight and see how you feel!

🙌 Have a sleep tip that works for you? Share it in the comments!

And if you’re ready to level up your wellness, hit that follow button—more guidance is on the way.