Good Posture at Work
- Keep the top of your screen at eye level
- Sit back in the chair with your feet flat on the floor
- Keep elbows close to your body, wrists straight
- Stand up and move every 30–45 minutes
Learn & Recover
Helpful Information for Patients & Families
Everyday advice from our physiotherapy team — what to do when pain strikes, how rehabilitation works and answers to common questions.
Basic Physiotherapy Guidance
Everyday Tips to Protect Your Body
Small daily habits make a big difference to pain and recovery. Here is the advice we give our patients most often.
Lifting Safely
- Bend your knees and hips, not your back
- Hold the load close to your body
- Turn with your feet — avoid twisting your back
- Ask for help or split heavy loads
Ice or Heat?
- Ice for a fresh injury or swelling (first 48–72 hours)
- Heat for stiffness and long-standing muscle tightness
- 15–20 minutes at a time, wrapped in a cloth
- Never put ice or heat directly on the skin
Stay Active, Pace Yourself
- Gentle movement usually helps more than bed rest
- Break tasks into smaller parts with short rests
- Increase activity a little at a time
- Short, regular walks are one of the best medicines
Sleep Comfortably
- Side-lying: a pillow between the knees
- On your back: a pillow under the knees
- Use a pillow that keeps your neck level
- Avoid sleeping on your stomach with neck pain
Doing Your Home Exercises
- Little and often beats a lot once a week
- Move slowly and with control — quality over quantity
- Mild discomfort is okay; sharp pain is not
- Keep a simple log of what you did
Footwear & Walking
- Choose cushioned, supportive shoes for daily use
- Avoid flat, worn-out slippers for long walks
- Start new walking routines gradually
- Walk on even ground when recovering from injury
Using Phones & Laptops
- Bring the phone up to eye level instead of looking down
- Use a stand or external keyboard with a laptop
- Take regular breaks to stretch your neck and hands
- Switch hands and avoid long one-handed typing
This information is general advice and does not replace a personal assessment. If you are unsure, ask us.
Rehabilitation Information
How Recovery Usually Works
Most rehabilitation follows a similar path. Knowing what to expect helps you stay motivated and recover safely.
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Stage 1: Protect & Calm
Reduce pain and swelling, protect healing tissue and keep gentle, safe movement going.
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Stage 2: Restore Movement
Regain flexibility and range of motion with hands-on therapy and guided exercises.
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Stage 3: Rebuild Strength
Progressive strengthening, balance and control so the area can handle everyday loads.
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Stage 4: Return to Activity
Practise work, sport and daily tasks, and learn how to prevent the problem returning.
Typical Recovery Times
- Muscle strain or mild sprain
- 2–6 weeks
- Acute low back or neck pain
- 2–8 weeks
- Tennis elbow, plantar fasciitis, tendon pain
- 6–12 weeks
- Frozen shoulder
- 6–18 months (improves in stages)
- Fracture rehabilitation
- 6–12 weeks after the bone heals
- Knee or hip replacement
- 3–6 months
- ACL reconstruction (return to sport)
- 9–12 months
- Stroke and neurological rehab
- Months — steady, long-term progress
These are general ranges. Your own timeline depends on your condition, age, general health and how regularly you do your exercises.
Exercise Pain: A Simple Guide
Rate your pain from 0 (none) to 10 (worst) while and after you exercise:
- 0–3 Safe to continueMild discomfort is normal while tissues get stronger.
- 4–5 Ease offReduce repetitions, range or weight, and tell us at your next visit.
- 6+ Stop & contact usOr if pain is still worse the next morning.
Getting the Most From Your Rehab
- Attend sessions regularly — consistency matters most
- Do your home exercises as prescribed
- Tell us honestly how you are feeling each visit
- Ask questions — understanding helps recovery
- Get enough sleep, water and good food
- Set small goals and celebrate progress
What to Bring to Your First Visit
- X-rays, MRI or scan reports
- Doctor's or surgeon's notes and discharge summary
- A list of your current medicines
- Loose, comfortable clothing (shorts for knee problems)
- Your questions and goals
FAQs
Questions About Pain & Recovery
Usually not. For most back pain, gentle movement and staying as active as you comfortably can helps you recover faster than bed rest. Avoid only the movements that clearly make it much worse, and see us if it does not improve within a few days.
Mild soreness for a day or so after treatment or new exercises is normal, similar to after a workout. It should settle within 24–48 hours. If pain is sharp or keeps increasing, let us know.
Follow the plan your physiotherapist gives you — often once or twice a day. Short, regular sessions work better than one long session a week.
Ice is best for a new injury or swelling in the first 2–3 days. Heat helps stiffness and long-standing muscle tightness. Use either for 15–20 minutes, wrapped in a cloth, never directly on the skin.
For many conditions — such as disc bulges, knee osteoarthritis, rotator cuff and meniscus problems — a good physiotherapy programme can reduce pain and improve function enough that surgery is not needed. We will advise you honestly if a specialist opinion is the better step.
When you have full, pain-free movement, good strength compared with the other side and confidence in sport-specific movements. We test these with you before giving the all-clear.
Yes — especially after a stroke, surgery or for children. We are happy to teach family members how to assist safely with exercises and daily activities at home.
Questions about appointments, fees or visits? See all FAQs
Ready to Start Your Recovery?
Book a free consultation with Dr. Y. Abhilash (PT) — or call us and we will find a time that suits you.