The Pain Collective is South Africa’s leading network of pain clinics, helping people live beyond chronic pain.
Our doctors and therapists work together to provide advanced, evidence-based treatments—without surgery.
13/03/2026
🥪 Chickpea, Tahini & Roasted Veg 🥪
Why does plant-based always get labelled “boring” when it can taste like this? 🌿✨
This chickpea, tahini & roasted veg sandwich is hearty, full of flavour, and built from simple, wholesome ingredients.
You’ll need:
• 2 slices wholegrain bread
• ½ cup cooked chickpeas
• 1 tbsp tahini
• 1 tsp olive oil
• ½ tsp turmeric
• ½ tsp cumin
• Lemon juice
• Roasted peppers, zucchini & aubergine
• Handful of spinach
To make:
Mash the chickpeas with tahini, olive oil, lemon juice and spices.
Toast the bread.
Spread the chickpea mixture generously.
Add roasted vegetables and spinach.
Press together and slice.
Simple ingredients. Big flavour. No complicated prep. 🌿
12/03/2026
Introducing Stian le Roux | M.Sc. Behavioural Medicine (UCT)
We’re pleased to introduce Stian le Roux, a physiotherapist within the The Pain Collective network. He has a clinical interest in complex and chronic pain presentations, as well as work-related injuries.
Stian completed his Master’s degree in Behavioural Medicine at the University of Cape Town, with a focus on pain science education. He also holds postgraduate qualifications in:
Since 2020, Stian has facilitated pain and communication modules for medical students at Nelson Mandela University and for healthcare professionals through TrainPain Academy. He also presents at events hosted by Pain SA, contributing to discussions on evidence-informed approaches to chronic pain rehabilitation.
His approach focuses on patient-centred care and the application of current research to support function and overall well-being.
Stian forms part of the broader multidisciplinary network associated with The Pain Collective.
New Blog | Pacing vs. Pushing: Breaking the “Boom–Bust” Cycle
If you live with ongoing pain or fatigue, you may recognise this pattern:
A “good” day arrives — you feel slightly lighter, more capable — so you catch up on everything you’ve postponed.
The next day? Increased pain, exhaustion, brain fog… and back to square one.
This is often referred to as the boom–bust cycle — and it can quietly keep symptoms flaring for months.
In our latest blog, we explore:
• Why pushing through can unintentionally maintain pain sensitivity
• How the nervous system responds to big swings in activity
• What “post-exertional crashes” really mean
• Why pacing is not about doing less — but about doing things differently
• How to identify a realistic baseline and gradually rebuild capacity
Pacing is a structured, evidence-informed approach that aims to create consistency and stability — helping people move forward without triggering repeated setbacks. It is commonly used in the management of persistent pain and fatigue as part of a broader, individualised care plan.
If you’ve ever wondered why your good days seem to cost you later, this article may help you see the pattern more clearly.
If you are unsure whether pacing is appropriate for your situation, you may wish to seek assessment from a registered healthcare professional for individual guidance.
08/03/2026
Being mindful of what you eat doesn't have to take the joy out of food 🫐
Which is why we thought to share some lovely snack ideas, like this smoked salmon, avocado & rocket sandwich! 🥑🍞
Easy to make, as well as fresh and satisfying 🥪🍣
This Mediterranean-inspired salmon sandwich has been on repeat lately — quick to assemble, full of flavour, and made with real, whole ingredients.
We’re pleased to introduce Mandy Lottering, a physiotherapist practising in Worcester. Mandy is passionate about her profession and supports patients with a patient-centred, evidence-based approach to physiotherapy care. Her professional philosophy is reflected in her motto: “Motion is Lotion.”
She works with individuals across different stages of care, including both acute and longer-term conditions, with treatment guided by individual patient needs.
As the seasons change, spring often symbolises renewal and growth. But what does that mean for individuals living with chronic pain?
In this blog, we explore:
• What chronic pain is — and why it can persist beyond normal healing
• How the concept of resilience applies to long-term pain management
• The role of mindset, support systems, and lifestyle adjustments
• Practical, evidence-informed approaches that may support overall well-being
Chronic pain can affect many aspects of daily life — physically, emotionally, and socially. While there is no single solution, understanding your condition and exploring appropriate support strategies can form part of a meaningful management plan.
If you’re living with ongoing pain, this article offers perspective, encouragement, and insight into navigating your journey with greater awareness and intention.
This article forms part of the educational resources shared by The Pain Collective.
05/03/2026
Why settle for plain water when you could add a little real fruit to the mix? 🍓🍋
Staying well hydrated is important — but let’s be honest, plain water isn’t always the most exciting option.
We’ve been making this berry & lemon cordial recently and it’s become a firm favourite. It’s naturally sweetened, made with real fruit, and free from artificial colourants or flavourings.
✨ Makes approximately 1 litre of concentrate.
You’ll need:
• 4 cups (±500g) mixed berries
• 2 cups (500ml) freshly squeezed lemon juice (about 8–10 lemons)
• 1–1½ cups raw honey or maple syrup (adjust to taste)
• 2 cups (500ml) water
Method
1️⃣ Simmer the fruit
Add the berries and water to a saucepan. Bring to a gentle simmer and cook for about 10 minutes, until the fruit is soft and broken down.
2️⃣ Mash and strain
Mash the berries thoroughly, then strain through a fine sieve or muslin cloth to remove pulp and seeds.
3️⃣ Add lemon and sweetener
While the mixture is still slightly warm, stir in the freshly squeezed lemon juice and honey or maple syrup. Mix well until fully dissolved.
4️⃣ Bottle and refrigerate
Pour into a sterilised 1-litre glass bottle. Store in the refrigerator for up to 2 weeks.
To serve:
Mix 1 part cordial with 4–5 parts still or sparkling water. Serve over ice, and add fresh mint if you’d like a little extra freshness.
It’s simple, adaptable, and tastes exactly as it should — bright, fresh, and genuinely fruity.
A refreshing way to add a little flavour to your daily water intake. 🍓✨
04/03/2026
Meet Danielle Coetzee — Physiotherapist
Danielle Coetzee is a physiotherapist with clinical experience in musculoskeletal care, rehabilitation, and patient education. Working from her private practice, she provides personalised, evidence-based physiotherapy in a supportive clinical environment.
Her approach focuses on careful assessment, individualised management, and helping patients understand their condition. She provides clear, practical education to support patients in managing their health and daily activities.
Danielle has an interest in complex pain conditions and in developing accessible health information to support informed decision-making. She is committed to ongoing professional development and collaborative care.
Danielle forms part of the interdisciplinary network at The Pain Collective, contributing to patient care within her scope of practice.
Staying active while living with chronic pain can be challenging, and exercise needs to be approached carefully and individually. Our blog explores how physical activity may support overall health and function when adapted to individual needs and abilities.
In this blog, we cover:
• Why understanding personal limits is important before starting an exercise routine
• How low-impact activities such as walking, swimming, or cycling may support movement
• The potential role of strength training in supporting joint stability
• How flexibility exercises may help improve mobility and reduce stiffness
• The importance of pacing, rest, and listening to your body
• Why professional guidance can help when developing an exercise plan
The article also highlights how a balanced approach to movement, rest, sleep, and nutrition may support wellbeing as part of a broader health plan.
If you live with persistent pain, this guide provides practical information to help you make informed decisions about physical activity.
This educational resource is shared by The Pain Collective for general informational purposes. It is not a substitute for individual medical advice. You may wish to consult a qualified healthcare professional before starting a new exercise programme.
Gretha Bester is a physiotherapist who completed her B.Sc. Physiotherapy at the University of the Free State in 2014. She has completed additional professional training in:
Her clinical approach focuses on assessment, rehabilitation, and exercise-based management to support function and physical activity. She applies her knowledge of movement and biomechanics to help patients manage musculoskeletal conditions and improve daily function.
Gretha has an interest in physical activity and rehabilitation, and she supports patients through individualised physiotherapy programmes within her scope of practice. Her care aims to assist patients in managing symptoms and maintaining participation in everyday activities.
Gretha forms part of the interdisciplinary network at The Pain Collective, contributing to patient care within her professional scope.
Did you know that stress, mood, sleep, and social connection can influence how pain is experienced?
Our latest blog explores the relationship between the nervous system, hormones, and pain perception — and how everyday activities may support overall wellbeing.
In this blog, we discuss:
• How stress and cortisol may influence muscle tension and pain sensitivity
• The role of endorphins in pain modulation and how gentle movement may support their release
• How dopamine contributes to motivation, reward, and pain perception
• The connection between serotonin, mood, sleep, gut health, and pain
• The potential role of oxytocin in bonding, stress regulation, and inflammation
• Practical, evidence-informed lifestyle strategies that may support nervous system health
The article also explains why pacing, appropriate exercise guidance, and professional input may be important — particularly for individuals living with persistent pain.
Understanding the interaction between mind and body does not mean pain is “imagined.” Pain is real, and biological, psychological, and social factors all contribute to how it is experienced.
This educational content is shared by The Pain Collective for general information purposes. It is not a substitute for individual medical advice. If pain, mood changes, or fatigue are significantly affecting daily life, consultation with a qualified healthcare professional may be appropriate.
28/02/2026
Meet Nika Bester – Physiotherapist
We are pleased to introduce Nika Bester, a physiotherapist practising in our Durbanville and Panorama clinics.
Nika has a particular interest in the management of persistent pain conditions and the use of Pilates-based rehabilitation. She works as part of an interdisciplinary team, supporting patients through individualised rehabilitation programmes aimed at improving movement, function, and quality of life.
She is also involved in the Discovery Conservative Spinal Care Programme, where physiotherapy forms part of a structured, evidence-informed approach to spinal pain management for selected patients.
Since joining our team in 2020, Nika has developed extensive experience within our collaborative care model. She is committed to patient education and guiding individuals in planning their rehabilitation in a way that aligns with their goals and daily activities.
We value her contribution to our interdisciplinary network of registered healthcare professionals.
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Our team started in 2005 with a simple neurosurgery practice at Medi Clinic Paarl. From there we grew in numbers and expertise as we learned and grew in experience. Team members came and went. Friendships were formed and lost as therapists and doctors came and went; but our patients saw our commitment to their care and became family members and stayed.
Spinal pathology is for the greater part a life-long sentence with ups and downs. With the origin of the disease in the genetic make-up of an individual, it is a wear-and-tear disease that progresses throughout the individual’s life. All treatment for spinal pathology is temporary. Be it therapy, medication, pain procedures or surgery. Nothing remains fixed forever in this scourge of modern humanity. Our lifestyles in turn are aggrivating wear and tear disease, leading to a pandemic of back pain and neck pain.
In the beginning we operated on a large number of our patients, following the available literature and teachings of the day. With time we progressively turned ourselves towards non-surgical solutions as the literature and experiences taught us that for the better part spinal pathology can be treated in a conservative manner, with equal success as with surgery, without the risks of surgery.
Today we are housed in the ultramodern Anodyne Pain Clinic on the second floor of the Panorama Healthcare Centre, just a corridor away from the Advanced theatre complex where we perform all our pain procedures. We have in-house physiotherapy, biokinetics, occupational therapy, movement therapy, dance therapy, counselling and everything else.
Basil Adriaanse, the enigmatic owner of Adriaanse and Associates Physiotherapy has practices all over the Western Cape and calls Anodyne his headquarters. He and his team have been taking care of our patients for as long as we can remember. Involved at management level in a multitude of healthcare concerns, he is a bright star.
Linda Hiemstra and her team from Back to Work Occupational Therapy , bring academic excellence and quality of care in a no-nonsense and caring way. There is very little about pain, the physiology of pain and also the psychology behind it that Linda does not understand. She and Basil are heavily involved in step-down and rehabilitation and have practices at several Spescare hospitals as well.
Carin Terblanche of Carin Terbalnche Biokinetics is the elegance of movement in our practice. Understanding the flow and balance of muscles. Two of the loves in her life, water and dance has led her to be instrumental in developing the global Limber Dance Therapy maintenance program. She is also heavily invested in hydrotherapy as a means of reduced gravity movement and release.
Our Anaesthetists, Dr Rozali Spies and Dr Christa du Toit are extremely experienced and have evolved towards pain management over the years. Equally adept at guiding a patient through a difficult anaesthesia or performing a pain-procedure, they form the backbone of the medical expertise in the practice.
Our Neurosurgeon, Dr Liebenberg, needs no introduction. Always treading where angels fear to tread, he has remained the Captain of the ship throughout the years. A man who is very happy to call a spade a spade, he wears his heart on his sleeve and always puts the care of his patients first, whether they have the insight to know that he is doing it, or not. The Patriarch to the thousands of patients of our clinic throughout the years and the multitude of therapists, he just always seems to show up when no one expects it.
We are improving and exploring new avenues of treatment for our patients always. The magic of the Clinic is that we genuinely care and worry about our patients. Each and every one is special in their own way, their quirks, their fears and their little habits. We care for all of them. Even the patients over the years, that have fallen out with us and have left, remain close to our hearts.
