Back For The Future Physio

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Back For The Future Physio

Posture without pain. Your local Physiotherapist with clinics in Tutukaka and Dargaville.

27/03/2026

If you have stingy pain across your toes when you walk its probably metatasalgia.

It’s easily fixed by learning to use you foot and toe muscles correctly.

Get in touch.

25/03/2026

If you’re a farmer your back is at high risk. Lean to move your feet when you twist, keep your nose over your toes. If its close just lift one foot like the golfers do this will take the twist out of your back and put it on your hip which has no trouble with that. NEVER twist with your feet still it will wreck your back and your knees.

20/03/2026

If you’re a farmer and frequently lifting above shoulder height, try to keep your elbows tucked in. You can practice this action by mimicking a basketball throw with one hand and then with both. If you take your elbows out to the side you’re more likely to damage your shoulder and to get neck pain.

17/03/2026

If you’re a farmer and frequently lifting, try to notice if you hold your breath. Breath holding when you lift is bad for your back and it can give you a hernia. This is why the weightlifters make a nose when they lift it’s not about making a noise its about breathing.

12/03/2026

If you’re a farmer your back is at high risk. Learning to lift with your hips (not your knees) is a key to a healthy low back. This is usually quick and easy to teach.

10/03/2026

If you’re a farmer your ankle is at high risk. Gumboots keep your feet dry and are easily removed but they are terrible for your feet and ankles. A much better option is sturdy work boot with a zip. They are not quite as easy to remove but much safer for ankle and feet because they provide better support.

05/03/2026

3 Quick Strength Exercises for Working on the Farm

1. Bucket Squats (leg + back strength)
Hold a bucket or water container at your chest. Squat down and stand back up. Do 10–12 reps.

2. Gate-Post Rows (upper back strength)
Hold onto a sturdy gate or post, lean back slightly, and pull your chest toward your hands. Do 10–12 reps.

3. Farmer Carries (core + grip strength)
Grab two heavy buckets or feed bags and walk 20–30 metres with good posture. Rest and repeat 2–3 times

04/03/2026

Do you wake up with pain under your heel when you first step out of bed?
 This is often linked to tight calf muscles putting extra strain on your heel.

👉 Try gently stretching your calves first thing in the morning and regularly throughout the day. Consistent calf stretching can help reduce heel pain and improve comfort when walking.

25/02/2026

Bending and lifting without pain is about bending your hips first, rather than your knees.

23/02/2026

COMPETITION TIME!

We are giving away one of our super popular All Care roam rollers this week!

To enter yourself all you have to do is make sure you are following us on Facebook or Instagram, tag a friend and tell us why you want this roam roller. (Please note: Tagging your friend does not enter the friend in the comp, it enter’s you).

Entries close midnight Sunday 1st March 2026. Don’t miss out!

This competition is not associated with Meta.

20/02/2026

If you have Achilles pain don’t stretch your calf. Lift your heel with raisers or heeled shoes.

19/02/2026

Resting your elbow on the window of the car can create shoulder and neck pain.

Address

Ignite Fitness Gym, 8 Kapia Street, Dargaville And 93 Whangaumu Street, Wellington’s Bay
Tutukaka

Website

http://www.backforthefuture.kiwi/

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