Elbow pain can significantly impact your daily activities, making tasks like typing or enjoying your preferred sports challenging. Whether you have injured your elbow recently or are dealing with chronic elbow pain, discovering the best elbow sleeve for pain relief is a great choice.

Introducing elbow sleeves — a non-surgical, straightforward option for mitigating pain and enhancing comfort. In our comprehensive guide, we’ll showcase top-tier elbow sleeves engineered to provide compression and pain relief. This ensures you can return to your everyday activities with ease.

Understanding Elbow Sleeves and Their Benefits

An elbow sleeve is far more than a simple fabric accessory. It’s a solution that will provide compression, warmth, and precise support to the elbow joint and its surrounding musculature. Opting for the ideal elbow sleeve can lead to notable improvements, such as:

  • Improved Blood Circulation: By boosting blood flow to the elbow region, these sleeves aid in expediting the healing process of injuries and effectively alleviate pain.
  • Better Athletic Performance: Many athletes depend on elbow sleeves for an extra edge. They provide critical joint support during the repetitive strain of sports activities, thereby improving overall performance.
  • Reduced Pain and Swelling: The engineered compression significantly diminishes pain. It also plays a key role in minimising swelling, especially crucial during the post-injury recovery period.

What To Look For in an Elbow Sleeve

When searching for the best elbow sleeve for pain relief, consider several factors to ensure the best most effectiveness for your specific needs. Here are key aspects to keep in mind:

  • Material and Comfort: Look for sleeves made from high-quality, breathable fabrics that ensure comfort during extended wear. Materials that wick away moisture are particularly beneficial for athletes or individuals who plan to wear the sleeve for long periods.
  • Compression Level: The degree of compression should match your requirements. Too much compression can hinder circulation, while too little might not provide sufficient support. Opt for a sleeve that offers adjustable compression levels if possible.
  • Size and Fit: A properly fitting elbow sleeve is vital. Many brands offer a range of sizes. Measuring your arm according to the manufacturer’s guidelines will help you find the most effective fit.
  • Durability: Consider the construction and durability of the sleeve. A well-made elbow sleeve should withstand regular use and washing without losing its compressive properties.
  • Design and Features: Some elbow sleeves come with additional features like straps for extra support or padding for impact protection. Depending on your activities, these added features might enhance the sleeve’s effectiveness.

How we choose the right elbow sleeve for pain

Navigating the elbow sleeve options available online can indeed be daunting. Fortunately, we’ve simplified the process for you, dedicating hours to analyse user reviews and ratings. Using our experience in elbow conditions and the health care sector, we’ve curated an elite selection of the top elbow sleeves for pain relief.

Whether you’re working within a tight budget or have specific prerequisites, our comprehensive guide provides a spectrum of supportive solutions to meet your needs.

aZengear Elbow Compression Sleeve

Why we love it

The aZengear Elbow Compression Sleeve stands out for its support and fast pain relief capabilities. Engineered to keep your joints warm, it swiftly relieves pain and reduces swelling, It also alleviates soreness, and eases joint stiffness along with inflammation. Boasting an ergonomic fit and being machine washable, this sleeve is composed of a durable blend—55% nylon, 22% elastodiene, 22% polyester, and 1% elastane.

It is designed for multiple washes without losing its shape or compressive properties and does not impede oxygenated blood circulation.

Its lightweight and breathable fabric makes it a discreet yet effective tool, capable of being worn discreetly under clothing.

The design maintains joint stability without the common itchiness found in neoprene supports. It evenly distributes pressure across the elbow joint. This provides relief and support for conditions such as arthritis, tendonitis, and both tennis and golf elbow, among other elbow-related pains or injuries.

Unisex and versatile, the aZengear elbow sleeve caters to both men and women. It can be worn on either the left or right arm. Whether you’re engaging in tennis, golf, basketball, baseball, volleyball, or any other activity, this sleeve promises to be your steadfast supporter.

What you should know

Available in 3 sizes: Small, Large, X Large

Comes in 1 colour: Black/Red

Cambivo Tennis Elbow Compression Sleeve

Why we love it

The Cambivo Elbow Compression Sleeve is effective in combating elbow discomfort and enhancing athletic performance.

Engineered with precision, it boosts blood circulation and alleviates fatigue, making it ideal for individuals suffering from tendonitis, joint tenderness, tennis elbow, and golf elbow.

This compression sleeve is a versatile tool for anyone from office workers to athletes engaged in sports like tennis, golf, CrossFit, and volleyball, aiding in repetitive arm movements and providing targeted relief.

Designed to cater to the rigorous demands of various activities, including daily tasks like typing, these sleeves ensure a perfect fit for both men and women. They’re crafted from high-quality, non-slip materials that maintain comfort and provide support throughout the day, allowing for continuous wear without performance loss or pain.

Utilizing the latest in 3D knitting technology, it offers a fashion-forward comfort brace that doesn’t compromise on effectiveness. The sleeve’s 360-degree stretch offers unparalleled flexibility and durability, with superior stitching quality for long-term use.

Whether you’re seeking relief from arthritis or other joint pain, the Cambivo elbow brace is tailored to provide substantial support and enhance your active lifestyle.

What you should know

Available in 3 sizes: Small, Medium, Large

Comes in 1 colour: Black

Vlela Copper Elbow Sleeve

Why we love it

The Vlela Copper-Infused Elbow Sleeve revolutionizes elbow support by combining copper-infused nylon technology with good comfort and support, designed for both men and women. This advanced fabric not only ensures the sleeve maintains its compression during rigorous activities but also enhances its durability, letting you enjoy the benefits for longer durations.

The incorporation of copper directly into the nylon helps in keeping the brace robust and effective, maximizing its lifespan.

Our elbow sleeve features new 3D woven technology, which provides a breathable, sweat-absorbing layer that applies strong, yet comfortable compression. This aids in improving blood circulation, protecting the elbow from injuries, and providing day and night comfort.

It’s engineered to offer substantial support for conditions such as arthritis, bursitis, tennis elbow, golfer’s elbow, elbow tendonitis, and more, making it a versatile aid for pain relief and recovery.

The ergonomic design of the Vlela Copper Compression Elbow Brace ensures it fits snugly around your elbow, immobilizing the joint while still supporting the upper arm and forearm. This stabilization helps in reducing post-exercise soreness and is key in aiding muscle recovery.

Even with its strong compression, the sleeve allows for a comfortable full range of motion making it perfect for athletes and active individuals who engage in sports like tennis, golf, baseball, and volleyball, as well as cross-training and various workouts.

What you should know

Available in 5 sizes: X Small, Small, Medium, Large, X Large

Comes in 2 colours: Gold/Black

Rakiie Elbow Compression Sleeve 2 pack

Why we love it

Rakiie’s tennis elbow braces are designed to become your trusted ally in diminishing pain arising from intense sports such as tennis, badminton, and more. They empower athletic excellence by safeguarding your joints and tendons, enabling you to pursue a wide array of physical activities without the fear of pain or injury.

Each Rakiie elbow brace boasts a blend of nylon, spandex, and latex. This combination gives a tactile sensation, offering breathability, softness, and a gentle touch against the skin.

The anti-slip technology eliminates the hassle of frequent readjustments. The introduction of anti-slip strips ensures your brace stays in place, granting you the liberty to move freely and with confidence. This innovative design guarantees a good fit and stability that enhances your performance without restricting arm movements.

Each elbow brace is crafted with reinforced triple stitching and robust Velcro, affirming our commitment to reliability and performance.

What you should know

Available in 4 sizes: Small, Medium, Large, X Large

Comes in 3 colours: Black, Blue/Black, Beige


What is the purpose of the elbow sleeve?

Elbow compression sleeves are expertly crafted to offer targeted compression around the elbow joint. They significantly boosting blood circulation and aiding in the swift recovery of prevalent elbow conditions such as overuse, tennis elbow or golfer’s elbow.

These sleeves are pivotal in providing consistent compression. This not only alleviates pain but also shortens recovery times from challenges like delayed onset muscle soreness (DOMS). This makes them an indispensable tool for athletes and active individuals. They enable a quicker return to their sports or daily activities with enhanced comfort and minimised interruption.

Do elbow compression sleeves help with elbow pain?

Compression therapy is widely recognised as an effective method for managing symptoms of elbow tendonitis. Utilizing compression sleeves or wraps directly addresses the elbow joint, applying uniform pressure that substantially reduces swelling and inflammation. Such targeted compression not only elevates comfort levels but also plays a critical role in supporting the elbow’s recovery process. For individuals suffering from tendonitis, compression sleeves offer a sought-after solution for alleviating pain and facilitating a faster return to normal activities.

How long should I wear a compression sleeve on my elbow?

The best practice for wearing compression elbow sleeves suggests limiting usage to between 6 to 8 hours daily. Experts agree that ending use immediately if any pain arises is crucial. This guideline promotes achieving the maximum benefits of elbow sleeves, such as enhanced support and quicker recovery, without risking negative side effects. Adhering to this advice ensures a balance between efficient support and overall well-being.

When should you wear elbow sleeves?

Athletes and fitness enthusiasts frequently rely on elbow sleeves as a critical accessory for elbow stabilisation and injury prevention during weightlifting and high-intensity workouts. Designed to optimize blood flow, these sleeves significantly shorten recovery times. This make them indispensable for those engaged in rigorous sports activities. Beyond the realm of athletics, elbow sleeves extend their benefits to individuals suffering from arthritis or similar ailments. They offer considerable pain alleviation and enhanced joint mobility. Their versatile utility underscores their importance not just among sportspersons but also those seeking relief from chronic elbow pain and seeking to improve their quality of life.

Is it ok to sleep with an elbow sleeve on?

Definitely, utilising an elbow compression sleeve overnight presents numerous benefits, especially for individuals experiencing persistent elbow joint pain. This form of support not only stabilises the elbow, reducing pain. It also maintains the arm in a proper resting position. By doing so, it significantly lessens the strain to protect the elbow joint. Such protective measures can enhance the quality of sleep, contributing substantially to the healing process of elbow injuries or conditions. For those seeking relief from elbow pain and aiming for a speedier recovery, wearing a compression sleeve during sleep could be a highly effective strategy.

How do I know if my elbow pain is serious?

If you encounter any of the symptoms described below, immediate consultation with a health care professional is imperative:

  • Sudden Elbow Injury: If your elbow experiences a sharp, sudden injury, especially if it’s accompanied by disturbing sounds like cracking or popping, it’s critical to seek medical care without delay. These symptoms might be indicative of a severe condition that requires the expertise of a healthcare specialist.
  • Severe Pain, Swelling, and Bruising: Experiencing intense pain around the elbow, accompanied by noticeable swelling and bruising, is a clear signal that you should seek an urgent medical assessment. These signs might point to a significant injury that needs a precise diagnosis and a well-crafted treatment strategy by a healthcare professional.
  • Restricted Mobility: Finding it challenging to move your elbow, perform typical arm functions, or rotate your arm from palm up to palm down (and vice versa), suggests a potentially serious condition. Such symptoms warrant a prompt visit to a healthcare provider to guarantee a timely diagnosis and the initiation of suitable treatment.

Prompt action and early intervention by a health care professional can drastically influence the recovery trajectory. This facilitates a faster return to pain free daily activities while averting further health complications.

Managing elbow pain doesn’t require extreme solutions. An appropriate elbow sleeve can vastly improve your situation. Whether you’re undergoing physical therapy, dealing with a chronic condition, or in need of sturdy elbow support, a good quality elbow sleeve is worth considering. Distinguished by its optimal balance of comfort, effective pain alleviation, and robust construction, an elbow sleeve aims to significantly improve your life quality.

While an elbow sleeve can offer substantial relief and stability, it should be integrated into a holistic pain management plan. This would include medical consultation and, if advisable, physical therapy sessions.

Eliminate your elbow pain and confidently return to your favourite activities. Experience the transformation for yourself with the best elbow sleeve for pain relief.

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As we age, our bodies undergo a natural process of change. Engaging in strengthening exercises for the elderly is a good way of managing some of that change.

Coming into the latter years of our lives also ushers in physical transformations that can impact our overall well being.

One key aspect often overlooked is the importance of building strength as well as balance for older adults.

Engaging in regular exercise can play a pivotal role in maintaining and enhancing the quality of life for seniors.

Physical activity is also good for brain health in an older adult.

In this blog we explore the health benefits of exercise in maintaining a healthy lifestyle in older adults, to allow us to do what we want for longer. 

Understanding the Aging Process

Aging is a multifaceted journey that involves changes in muscle mass, bone density, and overall body function.

One of the most significant contributors to these changes is sarcopenia – loss of muscle mass and strength associated with the gradual ageing of the body.

As people grow older, muscle fibres diminish, leading to reduced strength, mobility, and a decrease in balance, leading to an increased risk of falls.

The Impact of Weakness 

Weakness in the older adults can have profound effects on daily activities.

Simple tasks such as getting out of a chair, climbing stairs, walking or carrying a cup of tea can become challenging.

This decline in functional ability not only hampers independence but also contributes towards limitations on physical function.

As we age, this decline in strength become even more pronounced.

The Benefits of Strength Training for Seniors

Improved muscle and strength 

Strength training exercises stimulate the growth of muscle fibres, counteracting the effects of muscle wasting as people age.

By engaging in resistance training, seniors can build and maintain muscle mass, enhancing overall strength and endurance.

Enhanced bone health

Aging is often accompanied by a decrease in bone density, leading to an increased risk of fractures.

Weight bearing and resistance exercises, such as lifting weights, have been shown to improve the bones density, reducing the likelihood of fractures from fragile bones.  

Better balance and coordination

Weakness and muscle loss contribute to a decline in balance and coordination, making seniors more susceptible to falls.

Strengthening muscles helps improve these aspects, reducing the risk of accidents and injuries.

By training muscles that help with stability, strength and balance, there is a reduced likelihood of falling.

Joint flexibility and mobility

Regular exercise can enhance joint flexibility and mobility.

This is particularly crucial for seniors as it allows for a wider range of motion, making day to day activities more manageable and easier to do.

Many tasks that require some coordination and flexibility are made easier through an increase of muscle strength.

Management of chronic conditions

Strengthening exercises play a vital role in managing chronic conditions commonly associated with aging, such as arthritis, diabetes, and heart disease.

Exercise can improve cardiovascular health, regulate blood sugar levels, and alleviate joint pain.

Safe and Effective Exercise Program for Seniors

Before embarking on a exercises to build strength, it’s essential for older adults to consult with healthcare professionals to ensure the exercises are safe and suitable for their individual needs.

Here are some general guidelines for creating a senior-friendly strength training program:

Start slow

Begin with low resistance and gradually increase intensity as strength improves.

This gradual progression minimises the risk of injury.

Determining what level of resistance is used is difficult, correct intensity and dosage is important in maximising the benefits of strength training.

The following exercises would serve as a good start to older adults beginning to build strength: heel raises, wall pushups, knee lifts, or simply walking regularly.

Tai chi and water aerobics are other gentle exercise routines to consider.

Train different upper body and lower body 

Incorporate a variety of exercises that target different muscle groups help to provide a well rounded exercise program for overall strength and fitness across many different regions in the body.

Although there may be a larger focus on areas with more pronounced levels of weakness, a strength program that involves all muscle groups will provide the most balance and benefit.

Focus on form

Proper form and technique over lifting heavy weights is critical as you build strength in your muscles.

This reduces the risk of injury and maximises effectiveness of exercises.

Exercises done incorrectly will not provide the desired benefits.

Include balance and flexibility exercise

In addition to strength training, incorporate activities that improve balance and flexibility.

This comprehensive approach contributes to overall functional fitness.

Strength and balance are closely related, and any deficits in either will often go hand in hand with the other.

Hence a plan to improving balance exercises as well as strength is important in enhancing overall function.

Consistency is key

Establish a consistent routine.

Regularity is essential for the long-term benefits of strength training.

The more regularly people exercise the more energy they will have for their daily routine.

The correct dosage will ensure that you are maximising the benefits of exercise while also making sure to not overdo exercises that may result in injury. 

In the quest for healthy aging, embracing the power of strength is paramount.

Strengthening exercises are not just about building muscles; they are a gateway to maintaining independence, preventing falls, and managing chronic conditions.

As we navigate the journey of growing older, it is critical to recognise the need to improve balance as well as strength.

Regular exercise is a foundation for a fulfilling and active life as people age.

If you or someone you care about need help with an exercise program for older adults, or have need of someone to tend to your aches and pains, call us on 0298753760 or visit our website.

Getting a good night’s sleep is crucial for our physical and mental health. Choosing the best pillow for side sleepers can make a significant difference.

For side sleepers, the perfect pillow should provide adequate support to the neck and head, maintaining spinal alignment while minimising pressure points. Let’s dive deeper into the world of pillows and explore some of the best options for side sleepers.

We understand the importance of proper posture and alignment, especially while sleeping. Using the right pillow can greatly support this.

In this blog, we’ll discuss the importance of purchasing the correct side sleeper pillows to ensure a good night’s sleep. Selecting the best pillow for side sleepers involves considering various factors like pillow height, firmness, and material.

On top of that, we’ll explore different types of pillows and how they cater to the needs of side sleepers, and other combination sleepers.

Lastly, taking care of your pillow is just as important, so we’ll also discuss pillow maintenance and cleaning.

This will ensure you’re not only choosing the right pillow but also getting the best out of it.

Why is a good pillow important for sleep?

The right pillow is essential for sleep because it supports the head, neck, and spine in a neutral position. This is critical for maintaining proper alignment and avoiding discomfort.

When your body is correctly aligned, it significantly reduces the chances of experiencing muscle strain or waking up with aches and pains. The right pillow can improve the quality of your sleep by reducing sleep disturbances and promoting a more relaxed and restful night.

More specifically, a good pillow can help alleviate pressure on the shoulder and arm, enhancing comfort and ensuring a good night’s sleep.

Sleep is an essential pillar of overall well-being, impacting our physical and mental health in profound ways. Achieving a good night’s sleep can be a game-changer. One often overlooked factor that can make a significant difference is choosing the right pillow. Quality sleep is vital for our bodies and minds to rejuvenate and function optimally. It affects our mood, concentration, productivity, and overall health.

Achieving restful sleep isn’t just about the duration; it’s also about the quality of sleep we experience throughout the night. This is where the right pillow plays a crucial role. A firm pillow offers the ideal support and alignment for your head, neck, and spine This ensures that you wake up feeling refreshed and revitalized. It can alleviate discomfort, reduce tossing and turning, and prevent common issues such as neck pain, headaches, and even snoring.

By providing the right balance of comfort and support, a good pillow can transform your sleep experience. It will help you fall asleep faster, stay asleep longer, and wake up ready to tackle the day with renewed energy and vitality. When your neck is properly aligned, it can help reduce muscle tension, alleviate pain, and prevent stiffness in the morning.

A bad pillow can cause pain in the neck and shoulder, headaches, and even disrupt your breathing during sleep. Therefore, it’s critical to choose the right pillow to ensure quality sleep and prevent potential health issues.

How to choose the right pillow for you?

When choosing a side sleeper pillow, it’s important to factor in your specific sleeping position and any health concerns you may have.

Here are some tips to help you choose the best pillow for you:

Sleeping Position

The pillow you choose should support your head and neck in a neutral position, regardless of your sleeping position.

If you’re a side sleeper, you’ll need a thicker pillow to bridge the distance between your shoulder and head. This effectively keeping your neck aligned with your spine.

On the other hand, if you tend to sleep on your back, a thinner pillow will suffice. This prevents your head from being thrown too far forward.

Stomach sleeping is another example of requiring a thin pillow to

In both scenarios, the goal is to maintain the natural curvature of your spine while you sleep. This minimises strain and preventing discomfort.

Fill Material

Pillows can be filled with a variety of materials, such as down, memory foam, latex, or polyester. There are even shredded memory foam pillows available. Each material has its pros and cons. It’s important to choose one that suits your personal preference and any allergies you may have.

For instance, down pillows are exceptionally soft and fluffy, but they may not provide enough firmness for side sleepers.

Memory foam pillows contour to your head and neck. They provide excellent support and pressure relief, but they can trap body heat. Memory foam pillows range from reasonably solid through to a solid memory foam pillow.

Latex pillows are resilient and maintain their shape well, but they’re typically more expensive.

Polyester pillows are relatively inexpensive and lightweight, however, they may flatten over time.

Therefore, it’s key to consider the fill material when choosing the best pillow for your needs.


The firmness of the pillow also plays a role in proper alignment.

A soft pillow will not adequately support your neck, potentially leading to strain and discomfort.

Conversely, a pillow that is too firm can cause discomfort due to inadequate pressure relief.

Ideally, you should look for a pillow that strikes a balance between softness and firmness – one that provides enough support without feeling too hard or too soft.

This ensures your head, neck, and spine maintain their natural alignment throughout the night, contributing to a restful and pain-free sleep.


Choosing the appropriate size of the pillow is equally crucial for achieving comfortable sleep.

The dimensions of the pillow should match your body proportions and the size of your bed.

A pillow that’s too small might not provide enough support. A pillow that’s too large can cause discomfort and disrupt your sleep.

Consider the length and width of the pillow, and ensure it fits comfortably on your bed without hanging over the edges.

Always remember – investing in a suitable pillow is an investment in your health and wellbeing.

The Importance of Choosing the Right Height Pillow for Correct Alignment

When it comes to achieving a restful night’s sleep, one often overlooked factor is the height of your pillow. The height, or loft, of your pillow is crucial as it directly impacts the alignment of your head, neck, and spine.

Too high a pillow can cause your neck to bend unnaturally, leading to strain and discomfort. Similarly, a pillow that’s too low might not provide enough support. It will leave your neck unsupported and leading to potential pain and stiffness.

Therefore, selecting a pillow with the appropriate height is critical for maintaining the natural curvature of your spine and achieving quality sleep.

It’s recommended to choose a pillow height that aligns your nose in line with the centre of your body, ensuring optimal comfort and support.

The correct side sleeper pillow height plays a crucial role in maintaining proper spinal alignment. It relieves pressure points, and ensuring overall sleep experience. side sleepers tend to require thicker pillows.

Importance of Correct Alignment

Proper alignment of the spine is vital for minimizing discomfort and preventing musculoskeletal issues. When you lay down to sleep, your side sleeper pillow should provide adequate neck support to keep your head, neck, and spine in a neutral position.

Improper pillow height can result in the misalignment of these crucial body parts. This can lead to various problems like sore neck, headaches, and even snoring.

It’s, therefore, essential to make an informed choice when selecting the best pillow, carefully considering the height, firmness, and fill material to ensure optimal comfort and alignment throughout the night.

Alleviating Pressure Points

A pillow that is too high or too low can create undue pressure on certain areas of the body, such as the neck, shoulders, and spine. These pressure points, when not properly supported, can lead to discomfort, disrupt sleep, and even cause long-term musculoskeletal problems.

Optimal pillow height ensures that pressure points are relieved and evenly distributed. This allows for proper blood circulation and reducing the risk of developing soreness or stiffness.

By providing adequate support, the right pillow can alleviate pressure, promote the relaxation of muscles, and contribute to a good night’s sleep. A firmer pillow is more likely to give greater support.

Enhanced Comfort and Sleep Quality

When choosing the right pillow for side sleepers, height directly contributes to your overall comfort and sleep quality. Ensuring your body is well-supported and aligned reduces the likelihood of tossing and turning during the night, leading to uninterrupted sleep.

By finding the perfect height for your pillow, you can enjoy a deeper, more restorative sleep, waking up refreshed and rejuvenated in the morning.

Investing time and effort in selecting the right height pillow is an essential step towards improving your sleep experience and overall well-being. By maintaining proper alignment and relieving pressure points, you can wake up feeling refreshed and ready to tackle the day.

Consideration of your body’s unique needs and preferences when choosing a pillow height is crucial. Remember, a well-aligned spine is the foundation of sleeping well. Sweet dreams await when you prioritise the correct pillow height for optimal alignment.

How we choose the right pillow for side sleepers

If you’re considering investing in a supportive pillow, you’ve already taken the first step towards better sleep.

But we know that sorting through the vast array of options online can be overwhelming. That’s why we’ve done the hard work for you.

We have spent hours scouring reviews and ratings from real users, combining that information with our knowledge to curate a list of the best pillows for side sleepers on the market.

No matter what your budget or specific needs may be, we’ve got you covered with supportive options at every level.

Say goodbye to confusion and frustration – let us guide you in finding the perfect pillow for a restful, restorative sleep.

Derila Contour Pillow

What I love

The Derila Contour Memory Foam Pillow, with its unique butterfly shape, offers good support for your head, neck, and back.

As we age, our joints require additional support and protection. The Derila Memory Foam Pillow provides essential support and comfort to slow down the ageing process and minimize discomfort.

Neck support is a vital aspect of sleep, and the Derila cradles your neck regardless of your preferred sleeping position.

Constructed from solid memory foam, the Derila strikes the perfect balance of firmness, ensuring your head and neck are well-supported throughout the night.

The Derila Cervical Memory Pillow is entirely natural and breathable, providing good comfort while aiding in temperature regulation throughout the night. Enjoy a cool, sweat-free sleep with Derila.

What you should know

Comes in 2 sizes: Standard (50 x 30cm), and King size (60 x 34cm).

Comes with a removable outer cover.

Pulatree Cervical Pillow for Neck Pain Relief

What I love

The Pulatree Cervical Memory Foam Pillow contour design supports your head, neck, shoulder, and back perfectly. The ergonomic design naturally fits the curve of your spine, providing appropriate support for spine alignment.

The foam pillow design allows you to shift comfortably between positions.

The Pulatree Cervical Pillow boasts 2 different contour heights on either side, letting you choose the side that best suits your sleep posture. The unique butterfly design provides armrests to prevent numbness, and the hole inside cradles your head for optimal support & reduces skull pressure.

The pillow is crafted from safe and odourless memory foam for a healthy sleep.

The high-quality rebound memory foam is temperature-sensitive and molds perfectly to your neck. It’s firm enough to hold your head at a healthy angle and soft enough to alleviate pressure points.

What you should know

This cervical pillow comes with breathable and removable double pillowcases, made from hypoallergenic cotton and polyester.

The soft and breathable fabric allows air to circulate throughout the night, absorbing moisture and preventing night sweats.

Pillow size is 16 x 38 x 16 cm

FitYou Cervical Pillow for Neck Pain Relief

What I love

The Fityou Cervical Pillow is a memory foam pillow with a density of 50D and a slow rebound of 3-5 seconds. This unique blend creates a firm yet comfortable pillow that provides effective support to relax the spine and muscles during sleep making it an ideal side sleeping pillow.

The pillow cover fabric is designed with numerous tiny breathing holes, promoting a hypoallergenic and breathable environment which effectively extends the life of the solid memory foam core. It also features a 3D mesh design with the pillowcase, enhancing its breathability.

This round neck pillow is ergonomically designed for a relaxing night’s support. Its structure helps to reshape the vertebrae back to the natural curve, ensuring the neck and spine maintain proper alignment during side sleeping. Despite its softness, this robust pillow does not lose its shape.

The Fityou pillow can be used beneath your neck for spinal alignment during sleep, slipped behind your lower back for lumbar support with an office chair or car seat, placed under your knees for back relief when sleeping on your back, or between your legs for side sleeping support.

What you should know

This pillow is safe to use, healthy for all, and does not attract dust and bugs. There are no toxic components in the pillow.

In case you experience a “Fresh Foam” odour, it is harmless and should dissipate within several days once unpacked and aired out.

The standard pillow size is ‎36.7 x 17.6 x 15.3 cm, making it suitable for back, stomach, side, and combination sleepers.

ZAMAT Contour Memory Foam Pillow

What I love

The ZAMAT Contour Memory Foam Pillow is an excellent choice for neck pain relief for side, back, and stomach sleepers. With its contoured cervical design and solid memory foam, this pillow naturally cradles the curve of your neck, providing support for spine alignment.

The pillow offers adjustable height with removable memory foam inserts (about 2cm thick) that allow a customised sleep experience. By adding or removing the inserts, you can modify the pillow to one of two loft levels.

Rotating the pillow 360° provides a different level for low pillow sleepers. This flexible design makes it easy to switch between an orthopaedic pillow and a regular one.

It is ergonomically sound and made with high-quality, odourless memory foam.

This firm pillow supports your neck and shoulder, regardless of your sleeping style, ensuring restful and safe sleep.

It’s made of a breathable hypoallergenic cotton/polyester blend with a stretchy polyester liner to help the pillow maintain its shape, and it is ideal for retaining less body heat throughout the night.

What you should know

The ZAMAT Pillow comes with a breathable and washable pillowcase. The double pillowcase design, with an outer quilted cover, adds plushness and is easy to remove for washing.

100% satisfaction in the case you do not enjoy the product and assistance when needed.

If you find the pillow too thin, simply contact the company for an extra memory foam insert.

It’s important to keep in mind that everyone’s preferences and needs are different. What may be the perfect pillow for one person could be uncomfortable for another due to factors such as body size, preferred sleeping positions, and personal comfort preferences.

So it’s a good idea to read customer reviews as they can provide firsthand insights into the performance and quality of the pillow.

Also, speaking to a healthcare professional can be beneficial. They can offer advice based on your individual health needs and concerns, helping you make an informed decision.


What kind of pillow should a side sleeper get?

As a side sleeper, it’s important to choose a pillow that’s thick and firm to keep your head and neck aligned while you rest.

Unlike stomach sleepers who benefit from thinner pillows, side sleepers require extra support.

Luckily, you have a range of fill options from down to foam to choose from.

As long as your pillow is thick enough to properly support your neck, you’ll be on your way to a better night’s sleep.

Is a flat pillow better for side sleepers?

A flat pillow is usually not the best choice for side sleepers.

As mentioned earlier, side sleeping typically creates the largest gap between the head and the pillow, requiring a higher loft pillow to maintain alignment of the head, neck, and spine.

A flat pillow may not provide the necessary support, leading to potential discomfort and tension in the shoulders.

Side sleepers need to opt for a firm pillow with a higher loft to ensure optimal comfort and proper spinal alignment throughout the night.

Why do I wake up with a stiff neck and shoulders?

Waking up with a stiff neck and shoulders can be a disconcerting experience, impacting your daily activities and overall quality of life.

Have you ever wondered why waking up sometimes results in a stiff neck and shoulders?

It could be due to sleep position, including lying on your stomach or turning and changing positions frequently throughout the night.

Using too many pillows or using a pillow that doesn’t provide adequate support can also be a factor.

In some cases, neck tension may have existed before going to bed.

By identifying the underlying causes, you can take steps to alleviate this common issue and start your mornings feeling more refreshed.

How should I sleep to relax my neck and shoulders?

When trying to relax your neck and shoulders while sleeping, certain positions may prove more beneficial.

Side sleepers can help ease neck and shoulder tension by adopting a foetal position, sleeping on their side with their knees slightly bent. This position helps ensure proper alignment of the spine and reduce pressure on the neck and shoulders.

Alternatively, sleeping on your back is another excellent position. When lying on your back, the neck, head, and spine remain in a neutral position, reducing the strain on these areas.

Opting for one of these positions can notably enhance your sleep quality and help you wake up feeling refreshed. Simple adjustments to your sleeping positions can be an easy and effective way to improve your overall well-being.

Can pillows cause stiff neck?

Yes, surprisingly, your pillow can indeed contribute to a stiff neck.

Pillows that are too high or too low can induce an unnatural bending of the neck, leading to a strain on the muscles. This strain can cause neck stiffness, discomfort, and even pain.

Therefore, it’s crucial to select a pillow that maintains your neck at the proper height, aligning it smoothly with the rest of your body.

Understanding this could be your first step towards alleviating neck discomfort and enhancing your overall sleep experience.

Is my bed causing me neck pain?

Your bed can indeed be a contributing factor to your neck and shoulder pain.

If your mattress is too hard, it can create pressure points and misalign your body, leading to discomfort and pain.

On the other hand, a mattress that is too soft can have you sinking into the bed, promoting poor posture while you sleep.

Both these scenarios can result in neck and back pain, disrupting your sleep and affecting your day-to-day activities.

Therefore, it’s essential to choose a mattress that provides the right balance of neck support and comfort, aligning your body properly and enabling a restful night’s sleep.

Should pillows be washed or replaced?

Are you wondering whether it’s time to replace your pillows?

According to sleep experts, it’s best to swap them out every 1 to 2 years.

Here’s why: replacing pillows ensures you have the cleanest and most supportive pillows possible, while also preventing allergen build-up.

Plus, with proper care, you can extend the life of your pillows even longer.

Invest in better sleep hygiene today.

Food for thought

Pillow Maintenance and Care

Investing in the right pillow for side sleepers is only the first step towards a comfortable and restful night’s sleep. Proper pillow maintenance and care are essential for ensuring longevity and optimal performance. In this blog post, we will explore practical tips to maintain and care for your side sleeper pillow, along with discussing its typical shelf life.

By following these guidelines, you can extend the lifespan of your pillow and continue enjoying its benefits for years to come.

Regular Pillow Cleaning

Washing Instructions

It’s important to clean your pillow regularly to remove dust, sweat, and allergens. This not only fosters a more hygienic sleep environment but also helps maintain the structural integrity and functionality of your pillow.

Always follow the manufacturer’s guidelines for washing instructions, as different pillow types may have specific care requirements.

For instance, foam pillows may require hand-washing, while down or synthetic fill pillows might be machine washable.

A mild detergent is generally recommended to preserve the material and longevity of your pillow.

When using a washing machine, set it to a gentle cycle to avoid damaging the pillow’s fill or structure.

Drying Methods

After washing, it is crucial to thoroughly dry your pillow to prevent the growth of mould and mildew. You can opt to air-dry it by laying it flat on a clean surface, ensuring that air circulates it evenly.

Alternatively, you can use a dryer on a low-heat setting.

If your pillow is filled with down or synthetic material, tossing in a couple of tennis balls or dryer balls can help to fluff it up and evenly redistribute the filling.

These drying methods will help maintain the loft and comfort of your pillow over time.

Pillow Protectors and Pillowcases

Pillow Protectors

Consider using a pillow protector, a thin zippered outer cover that shields your pillow from stains, spills, and dust mites. This extra layer adds a barrier of protection and is usually machine-washable.

A pillow protector can prolong the life of your pillow, maintaining its cleanliness and freshness over time. By warding off potential contaminants, it provides a more hygienic sleeping environment and helps preserve the integrity of your pillow.

Regular washing of the pillow protector according to manufacturer instructions is key to maintaining its effectiveness.


Pillowcases play a crucial role in maintaining the cleanliness and freshness of your pillow. It’s recommended to use pillowcases made from breathable and hypoallergenic materials to ensure the best care for your pillow and your skin. These materials can help prevent the buildup of dust mites, bacteria, and allergens, creating a healthier sleep environment.

Moreover, washing your pillowcases regularly along with your bedding is an essential part of good sleep hygiene.

This routine can help remove dirt, oils, and sweat that can accumulate over time, keeping your pillow clean and contributing to a comfortable, refreshing sleep experience.

Pillow Fluffing and Reshaping


Regularly fluffing your pillow is vital to restore its loft and shape. This routine can be as simple as gently kneading or squeezing your pillow to evenly distribute the filling.

By doing this, you help your pillow maintain its original support and comfort, which is especially useful for side sleepers who rely on their pillows for adequate neck and spine alignment.

Remember, a well-maintained pillow is a vital component of a good night’s sleep, contributing to well-rested mornings and energetic days.

Shelf Life and Pillow Replacement:

Shelf Life

The typical shelf life of a pillow can vary depending on factors such as quality, material, and usage.

On average, pillows for side sleepers may last between 1 to 2 years.

However, signs such as flattened or lumpy filling, loss of neck support, and visible wear and tear indicate that it’s time for a replacement.

Regular inspection of your pillow’s condition can help you determine its lifespan accurately, ensuring you always have a supportive and comfortable pillow for a good night’s sleep.

Pillow Replacement

When it comes to pillow replacement, adopting a proactive approach is beneficial for both your health and comfort. To ensure a healthy sleep environment and optimal support, consider replacing your side sleeper pillow every 1 to 2 years, or as soon as it shows signs of wear such as lumps or flat spots.

Regularly evaluate your pillow’s condition to determine if it’s time for an upgrade. Remember, a fresh, supportive pillow is key to a good night’s sleep and a pain-free morning.

Proper maintenance and care are essential for extending the shelf life of your side sleeper pillow.

Regular cleaning helps to remove accumulated dust, sweat, and allergens, fostering a more hygienic sleep environment and preserving the structural integrity of the pillow.

Pillow protectors and pillowcases provide an additional layer of protection, shielding the pillow from stains, spills, and dust mites.

Regular fluffing and reshaping are also crucial to maintain the pillow’s loft and shape, ensuring it continues to provide the necessary shoulder and neck support for side sleepers.

Lastly, understanding the typical shelf life of your pillow and recognizing signs of wear and tear will guide you on when to replace it.

By adhering to these guidelines, you can maximize the lifespan of your pillow and continue enjoying the comfort and support it provides for a great night’s sleep.

In the quest for a restful night’s sleep, side sleepers must prioritize finding the right pillow that supports their head and neck properly.

Whether you opt for a soft pillow or a hard pillow, it’s crucial to consider factors such as comfort, support, and personal preferences. Remember, what matters most is finding the pillow that enables you to wake up refreshed, energized, and ready to tackle the day ahead.

The right pillow can play a pivotal role in maintaining proper spine alignment and alleviating pressure points, factors that are particularly important for side sleepers.

This journey might require trial and error, but rest assured that with the right guidelines, you can find the ideal pillow that provides both comfort and support for a rejuvenating sleep experience.

For more information and advice on sleep and muscle and joint pain, click on the link to read the blog.

This post contains affiliate links and I may earn a small commission when you click on the links at no extra cost to you. As an Amazon Affiliate I earn from qualifying purchases.

Life is full of unexpected moments. For many people, an injury from a fall can not only reduce their physically capacity to do things, but also leave them feeling vulnerable and their confidence shaken. In this blog, we outline the things you need to know for falls prevention and physiotherapy, how to bounce back from a fall.

Whether it’s a stumble on a sidewalk or a more serious incident, the journey to recovery after falling over involves a combination of physical healing, a proactive approach to regaining confidence and physical rehabilitation to return to previous function.

Whether you have sustained a fall recently, are caring for someone who is a fall risk or has had a fall, how to manage a fall is integral to promoting a good quality of life.

Risk Factors

Understanding the risk factors for falls is crucial for prevention and ensuring safety.

Age is a significant risk factor, with elderly people experiencing a high risk due to reduced balance and muscle strength.

Environmental hazards like slippery floors, poor lighting, and uneven surfaces can also contribute to the likelihood of a fall.

Medications that affect coordination or blood pressure can increase risks, as can vision impairments that compromise spatial awareness.

A sedentary lifestyle and some health conditions can further exacerbate the situation by weakening muscles and reducing flexibility.

By identifying and addressing these risk factors, individuals at risk of falling can take proactive steps to safeguard themselves against potential falls and maintain their independence and quality of life.

The following is an outline of what to do after having a fall, as well as some ideas about how to prevent falls.

Determine the need for medical attention

Immediately after a fall, it’s crucial to take a moment to assess the situation.

People are often very shaken up and in a temporary episode of shock because of what has happened. At this point in time it is important to identify any injuries that may have been sustained.

If there are signs of serious injury or if you’re unable to get up, seek immediate medical attention. Some injuries may not be very apparent at the time, but you can never be too safe. Medical intervention early can help provide a thorough assessment and will help to identify any underlying issues.

Common injuries that may require immediate attention could be a broken bone or head injuries.

For certain injuries, physiotherapy can be very helpful in identifying what injuries people may have sustained and provide early intervention to accelerate recovery.

Rest and recovery

Recovery often begins with a period of relative rest. Rest allows the body the chance to heal, particularly early on since a fall. Giving your body the opportunity to heal is essential.

After sustaining an injury, you body is more susceptible to re-injury or worsening of other aches and pains.

Each individual will have differing severity of symptoms as well as lifestyle demands. Because of this it is important to seek advice and follow any recommendations from healthcare providers regarding activity restrictions.

Physiotherapy can help people to determine their physical capacity to participate in activities and make appropriate modifications to make tasks easier or more sustainable.


For certain injuries, physiotherapy can provide assistance in returning people back to their activities of daily living.

A physiotherapist can conduct an extensive assessment of what injuries people may have and can guide them through the appropriate exercises and stretches that promote healing, improve flexibility, balance and strength.

Manual techniques can also have an added benefit when recovering from injuries. By utilising hands-on treatment techniques, a physiotherapist can help to relieve pain, resolve tightness and muscle imbalances that may have been sustained during the fall. 

A physiotherapist will aim to gradually reintroduce people to their usual levels of activity.

As your body heals, a physiotherapist can help determine the correct steps required to return people to their normal lives.

Whether people need to return to playing sports at an elite level or if they need to be able to get the letters from the mailbox, following a structured therapy plan can significantly accelerate the recovery process.

Fall prevention

Recovering from a fall is not just about returning people back to their previous function, but also preventing falls from happening in the future.

There are many risk factors that contribute to a fall, both personal and environmental risk factors. Perhaps the floor was wet and caused a slip? Maybe there was some underlying leg weakness?

To prevent falls from reoccurring, it is important to first understand why the fall happened.

With a physiotherapist, a comprehensive investigation can help identify fall risks that have contributed to the fall and strategies can be developed to help manage these risks.

Falls prevention and physiotherapy can mean evaluating your living space for a fall risk and make necessary modifications to create a safe environment. It can also help with some form of balance exercise program to aid in improving your stability and confidence.

Taking these steps not only aids in recovery but also reducing falls.

Rebuild confidence after falls occur

Recovering from a fall is a process that encompasses both physical rehabilitation and mental fortitude. It is important to develop mental resilience to match the improvements made in regaining physical capabilities.

An ongoing obstacle many individuals face post-fall is the trepidation of a recurring incident, which can significantly encroach upon their daily activities.

However, by utilising a comprehensive physiotherapy exercise program not only bolsters physical function and mobility but is instrumental in rebuilding self-confidence.

By integrating targeted exercise programs and rehabilitation strategies, physiotherapy aids in diminishing the fear associated with falling, empowering patients to resume their routine tasks with assurance and a reduced level of anxiety.


How do you help someone who falls?

When assisting someone who has experienced a fall, it’s crucial to remain calm and proceed with caution.

First and foremost, resist the urge to rush the situation. Avoid attempting to lift the person immediately. Instead, carefully assess them for any signs of serious injury. In the event of severe injuries, it’s imperative that you dial emergency services to summon emergency medical services promptly. As you await the arrival of help, your priority should be to ensure the individual’s comfort by keeping them warm and reassured.

If the fallen person feels confident in their ability to stand, support their efforts by strategically placing two sturdy chairs: one for the person to use as an aid while getting up, and another for them to rest in once upright. Remember, safety is paramount; avoid any actions that could exacerbate potential injuries or lead to further complications.

How can physiotherapy help prevent falls?

Falls prevention and physiotherapy go hand in hand by enhancing your balance, strengthening your muscles, and optimising your walking pattern.

By conducting a comprehensive evaluation, a physiotherapist can identify various factors that may heighten your risk of falling. This personalized assessment is designed to empower you with the skills needed to boost your proficiency and assurance in engaging in activities you love.

Additionally, physiotherapists offer expert guidance on mastering safe techniques to get up and down from the floor, equipping you with vital knowledge to manage falls effectively if they occur.

Through a tailored plan, physiotherapy aids in fortifying your independence and confidence, helping to prevent falls, and ensuring you lead a more active and secure lifestyle.

What are 3 guidelines for preventing falls?

To lessen the risk of falls, particularly among older adults, adopting preventive strategies is essential.

Engaging regularly in exercise to enhance balance and muscle strength, meticulous management of medications to avoid side effects that may impair stability, ensuring regular vision checks to correct vision impairments, and implementing safety measures to secure the home environment, are all proven steps towards minimising fall risk.

Fear of falling is a common concern for many seniors, even for those who have never experienced a fall.

By taking these proactive measures, individuals can significantly help in preventing falls, promoting their independence, and maintaining their confidence in navigating their daily lives safely.

What do you do first if a person falls?

In the event of a fall, it’s crucial to remain with the patient while immediately seeking assistance.

Assess the patient’s vital signs, including their breathing, heartbeat, and blood pressure levels.

Should the patient be unconscious, exhibit no signs of breathing, or lack a discernible pulse, it’s imperative to initiate an emergency call to medical services and commence CPR if qualified.

Conduct an examination for any potential injuries like lacerations, abrasions, contusions, or fractures.

Ensuring a swift and informed response not only aids in stabilising the patient’s condition but also significantly impacts the recovery process.

What does a physiotherapist do for an individual that has fallen?

Falls prevention and physiotherapy means that individuals can learn safe techniques to stand up from the floor and reduce time spent on the ground.

Targeted strength training can empower people to rise from the floor on their own

If you have any questions or concerns about falls prevention and physiotherapy for yourself or someone else, give us a call on 0298753760.

For more information on how we can help check out our website.

Scoliosis is a spinal condition involving an abnormal sideways curvature of the spine. This can lead to various degrees of back discomfort and functional impairment. For many individuals, the use of a back brace can be an essential part of their treatment plan. They support the spine to prevent the curve from progressing and potentially reducing the discomfort associated with it. However, the process of selecting the right scoliosis brace is not always simple. It may require an understanding of the different types of braces available and how they cater to the unique needs of the individual.

In this guide, scoliosis patients and those who care for them will delve into the world of scoliosis braces. They will discover the tools for harnessing the right brace to support a healthy and pain-free back. Whether you are new to scoliosis or are seeking to upgrade your brace, we will ensure that you can make an informed decision that is tailored to your specific condition and lifestyle.

Choosing the Right Scoliosis Brace for You

When selecting a scoliosis brace, several important factors should be considered.

Comfort and Fit

A brace should be uncomfortable enough to fulfill its purpose—supporting your spine—but not so much that it hinders your daily activities or is unbearable to wear. Comfort and fit are crucial, as you’ll need to wear the brace for several hours each day.

Materials and Design

Generally, scoliosis braces are made of a supportive plastic, and they’re fairly low-profile, designed to be worn under clothing. The specific design and adjustments possible are paramount to ensuring the brace provides the right support and can be adapted as the patient grows or their condition changes.


A scoliosis brace should not be a one-and-done proposition. As the patient grows or their curve changes, the brace will need adjustments. Make sure the brace allows for changes in fit by way of straps, pads, or in some cases, components that can be added or removed.

Lifestyle Considerations

Consider how the brace fits into daily life. For adolescents, it may mean wearing the brace to school, participating in sports, and social activities. For adults, it could involve wearing the brace to work, during exercise, and beyond. The brace should fit seamlessly into the individual’s lifestyle without causing too much disruption.


Once you have settled on the right brace for you, check any size guide available on the site and take accurate measurements of the areas specified. These measurements may be used to ensure that the brace fits well and matches your unique shape and size.

How we choose our Scoliosis braces

With a multitude of posture correcting scoliosis braces available in the market, finding the best one for your needs can be overwhelming.

I have used my expertise as a Physiotherapist, coupled with a comprehensive analysis of customer ratings and reviews. I’ve put together a selection of top-tier back braces that excel in providing exceptional back support, adjustable compression levels, and are competitively priced.

For choosing a posture brace, this selection has what I believe to be the best overall pick on the market.

Start wearing a brace and get a life free of back and shoulder pain today by exploring our collection of the most effective scoliosis braces.

ComfyMed Premium Quality Back Brace

Why I love it

The ComfyMed Back Brace offers great comfort and durability, boasting a design that is both user-friendly and washable.

This premium quality brace has a removable lumbar pad. This ensures it does not irritate the skin, roll up, slip down, or bunch during use.

Easy to handle, it features exclusive Easy Grip Handles that simplify the process of fastening and adjusting the brace. They provide a hassle-free experience for users.

The ComfyMed Back Brace enables you to confidently engage in daily activities, offering the support you need to reclaim your lifestyle.

What you should know

12-month warranty, so experience complete peace of mind when purchasing. The risk-free warranty underlines the brand’s commitment to quality and customer satisfaction.

Moreover, the ComfyMed Back Brace comes in a unisex, one size fits most (96 to 127cm).

Available in one colour: black.

Back Brace by Sparthos

Why I love it

The Sparthos Back Brace is engineered to provide not just comfort, but a tangible relief from the conditions that hold you back.

Tailored for ease of use, the Sparthos brace helps with your daily routine, assisting you as you walk, bend, or embrace life’s movements.

Design meets therapeutic relief with Sparthos Back Brace. Equipped with an adjustable lumbar pad, this medical brace delivers additional compression where it counts. It actively stabilises your back, and counters the inconvenience of rolling.

The Sparthos Back Brace is fashioned from high-quality, airy fabrics ensuring a comfortable fit. The perfect fit design is easy to adjust, promising you top-tier comfort, and it fits unobtrusively under your clothing. Forget the days of bulky, awkward braces—Sparthos is your discreet, effective solution.

What You Should Know

Sparthos offers a 100% satisfaction guarantee, supported by a dedicated USA Based Customer Happiness Team. The team stands ready to assist and ensure you’re fully content with your purchase.

Paskyee Back Brace

Why I love it

The Paskyee Back Brace is engineered for those who suffer from back pain due to a variety of spine-related conditions. These include herniated discs, sciatica, or scoliosis. It incorporates four robust steel plates for support.

Its unique construction includes two steel springs strategically placed to enhance stability along the waist. The adjustable lumbar pad offers a comprehensive 360-degree supportive embrace for the lower back.

The Paskyee back brace features a support elastic band that utilises elastic yarns to amplify the pressure around the back. It gives you a more robust support system to stabilise the spine and alleviate muscle strain. This brace supports the lower back, diminishing discomfort commonly associated with prolonged bending, standing, or engaging in vigorous physical activities.

The Paskyee brace uses breathable fabrics, eliminating the worry of overheating or bulkiness, creating a comfortable user experience. The internal belt composition of elastic neoprene offers support without restricting movement. The external adjustable band is durable Velcro, allowing it to fit diverse body types snugly.

The Paskyee Back Brace features two silicone anti-skid bands on each side to prevent the brace from shifting when you’re sitting, bending, or moving about.

The discreet 4-way stretch elastic material is supported by 3D knitting technology, providing not only an optimal fit but breathability and comfort as well.

The inner velvet layer of the brace offers a silky, skin-friendly touch, ensuring it can be comfortably worn under clothes without notice.

What you should know

Comes in three sizes: Small, Medium, Extra Large.

Available in one colour: black.

Mueller Adjustable Back Brace

Why I love it

The Mueller Adjustable Back Brace stands out as a highly recommended solution for those seeking relief from lingering lower back pain.

Its innovative design incorporates no less than eight lumbar stabilizers that curve to the natural shape of your back. The result is a tailored, firm spinal support that adapts to your movements.

To ensure a precise fit, the brace includes dual overlapping adjustable compression straps. They allow you to tighten or loosen the brace for optimal comfort and support. The structure features a tapered cut and a tall, broad 9-inch elastic band. This provides widespread support essential for recovery.

The Mueller Back Brace’s dual-layer design ensures a customised fit that can easily adapt to a range of body sizes. It uses a combination of an elastic band and adjustable tension straps for a snug, non-slip fit.

The Mueller Adjustable Back Brace uses 8 lumbar stabilisers conform to your lower back.

Adjustable Straps: Double-layer design allows for a personalised fit.

Broad Support: 9-inch tall elastic band enhances back coverage.

Custom Tension: Easily adjust tension with outer straps for firm support.

What you should know

One Size Fits Most: Suitable for abdomen measurements ranging from 71 – 127cms.

Can be worn discreetly under most clothing, thanks to its slim profile and neutral black colour.


What are 4 symptoms of scoliosis?

Scoliosis can be a subtle condition, but being mindful of its common signs can prompt timely medical advice and treatment. Each individual may exhibit different symptoms, but here are four prominent signs of scoliosis that should not be overlooked:

Uneven Shoulder Alignment – One of the earliest indicators can be noticing that the tops of the shoulders are not level, with one sitting noticeably higher than the other.

Asymmetry in Shoulder Blades – A clear sign of scoliosis is when one shoulder blade is more protruding or prominent than the other, causing an unbalanced appearance in the upper back.

Hip Height Discrepancy – Scoliosis can lead to an irregular posture, where one hip appears elevated compared to the other side, which applies pressure to the spine,affecting overall body symmetry.

Rib Cage Unevenness – During forward bending, it is common for individuals with scoliosis to display a higher rib cage on one side, which could indicate spinal curvature.

By identifying these symptoms, individuals can seek early scoliosis screening, which is vital in managing the condition effectively. If you observe any of these signs, consult a healthcare professional for a comprehensive evaluation.

What degree of scoliosis needs a brace?

Back bracing treatment is typically recommended for individuals with mild scoliosis curves of 20 to 40 degrees, particularly when the curve is showing signs of progression, such as an increase of more than 5 degrees.

Additionally, if one is diagnosed with a curve that exceeds 30 degrees initially, wearing a scoliosis brace is often a good treatment option to halt further curvature and alleviate the need for more invasive procedures.

The goal is to stabilise the spine’s alignment and prevent the scoliosis from worsening, ensuring a better quality of life and posture for those affected.

Should you walk a lot with scoliosis?

Walking is not only a highly beneficial cardiovascular exercise for individuals with scoliosis, but it is also an excellent way to promote spinal health without exacerbating the condition.

The low-impact nature of walking ensures an even distribution of stress across the body, reducing the risk of aggravating scoliosis’ asymmetrical effects.

Unlike high-impact sports or activities that involve hyperextension, walking maintains a neutral spine position and prevents additional compression on the vertebrae.

Practicing regular walking routines can aid in spinal alignment and stability, offering an essential component in the non-surgical management of scoliosis symptoms.

What sleep position is best for scoliosis?

Sleeping on one’s back is often considered the optimal position for individuals with scoliosis, as it aligns the spine in a neutral posture. This position means the spine remains elongated and can contribute to lessening any discomfort while mitigating the risk of exacerbating the curvature.

The goal is to maintain a pain-free sleeping experience while supporting a proper spinal alignment that could be putting pressure on your spine, and potentially slow the progression of scoliosis.

How do I reverse scoliosis naturally?

To effectively treat scoliosis naturally, strategies such as targeted stretching exercises, yoga, and Pilates often rank highly as recommended approaches. These methods focus on enhancing flexibility, bolstering core strength, and alleviating muscular tension.

Integrating a personalised program that includes these activities can bolster spinal alignment and contribute to overall spinal health.

For individuals seeking holistic scoliosis management, prioritizing a regimen that encourages an improved range of motion and fosters a stronger, more balanced musculature is key.

How do I get my scoliosis to stop hurting?

Incorporating exercises that fortify and elongate the back muscles can play a crucial role in diminishing back pain.

Engaging in regular physical activity not only aids in fortifying the back but also assists in sustaining an optimal body weight. This lessening the burden on your spinal structure.

Whether it’s low-impact aerobics, aquatic therapy, or strength training, the key factor is to ensure consistent movement to keep the back flexible and strong.

If you need help with scoliosis or any other back problems, contact us on 0298753760, or make an appointment on our website.

Undergoing surgery is a significant event in one’s life, often accompanied by nervous anticipation, uncertainty and fear. While the surgical procedure is necessary to help addresses specific health issues,  full recovery post surgery extends much further than what is done in the operation. Knee replacement, hip replacement or any other joint replacement will require some form of post surgery care to achieve the best result. Let’s look at some of the benefits of physiotherapy in a post surgery period.

Often after orthopaedic surgery, one is temporarily left in a state worse off than when they entered the operating theatre. There is the pain from the surgery and post operative precautions can limit how much people can do. All these can be the trigger for reduced strength, flexibility and function.

There can also be a significant increase in levels of fatigue as our body work in overdrive to help us heal after the surgery. All these symptoms combine together to make the post operative care a particularly turbulent and difficult time to overcome.

This is where the pivotal role of the physiotherapist after surgery comes into play. After an assessment of a patient’s condition, they can offer a multitude of factors that contribute towards a smooth post operative rehabilitation process where we eventually transition back to health.

Pain Management

One of the primary challenges post surgery is managing pain. Managing surgical wounds post surgery is a big part of recovering.

Physiotherapy employs various techniques to alleviate pain. Specific exercises, manual therapy, use of heat or cold therapy, ultrasound and TENS can all help provide relief after surgery.

By helping to reduce pain early on, patients can better engage in their rehabilitation and are more encouraged to participate in therapy to help provide a more positive recovery experience.

Swelling Reduction

After orthopaedic surgery and other types of surgery, swelling around an injury is a common symptom that most people will experience. Excessive swelling can limit how well people recover as it impedes movement, causes pain and is uncomfortable.

To manage swelling, post operative physiotherapy can utilise therapeutic exercises and manual techniques that promote improved blood circulation and help flush out excessive swelling build up.

This not only improves comfort but will help to enhances rehabilitation results.

Range of motion

Regaining joint range and balance is a key focus of post operative rehabilitation.

Through carefully designed exercises, patients work towards restoring a normal range of motion, preventing stiffness, and promoting better function.

A physiotherapist may give a stretching regime or other strengthening exercises to help regain one’s range of motion. This is particularly relevant for common surgeries involving joints or limbs.

Muscle strength restoration

Surgeries often lead to muscle weakness due to disuse or surgical trauma. A few weeks of immobility and surgical pain can  result in deterioration of muscle capacity.

Here is where physiotherapy programs can have a positive impact on restoring strength and thereby, physical function.

Physiotherapists will develop a targeted exercise program to rebuild power, balance and strengthen weakened muscles. This not only contributes to the overall recovery but also ensures that patients regain the strength needed for daily activities.

Respiratory discomfort

After a surgery, respiratory function is often reduced because of inactivity and the use of anaesthesia. Particularly in the elderly or those with respiratory related health illness, there is a higher risk of developing problems such as lung infections.

Post operative physiotherapy can play a crucial role in preventing post surgery complications.

Mobility retraining, along with breathing techniques, help reduce the risk of blood clots and respiratory issues from setting in.

Early and appropriate intervention by physiotherapists can significantly contribute to a smoother recovery process and prevent any complications that may delay return to daily activities.

Accelerated healing

Physiotherapy interventions after surgery are designed to stimulate tissue healing.

Through a combination of exercises, manual therapy, and modalities, physiotherapists create an environment conducive to faster rehabilitation, minimising recovery time and helping patients resume their normal lives sooner.

Scar management

Scar management is a large part of surgical recovery often overlooked. On top of the aesthetic appearance of a scar, scars that heal poorly can also affect function and flexibility.

A scar that has not healed correctly will often be sensitivite to touch, raised in appearance, thick and stiff.

The physiotherapist can not only help and reduce the appearance of scars but also enhance function by reducing the limiting factors of a poorly healed scar.

Using physio techniques such as massage and stretching, scar therapy can help effectively managed scars and to ensure they heal in a favourable manner.

Post operative physiotherapy and functional restoration

The ultimate goal of post operative rehabilitation is to restore normal function.

Physiotherapy prescribed exercises are structured to gradually progress from basic movements to more complex activities. This systematic approach ensures that patients regain the ability to perform daily tasks and activities essential for an independent and fulfilling life.

Patient education

In addition to hands-on interventions, physiotherapists provide invaluable education to patients.

Tasks that were easily completed prior to surgery often become difficult to manage.

Physiotherapists will help identify common areas people struggle after an operation and provide guidance on post operative care, self-management strategies, and lifestyle modifications that support optimal recovery.

Empowering patients with knowledge after surgery enhances their ability to participate in the rehabilitation process.

Physiotherapy after surgery

The benefits of post operative physiotherapy are broad but integral to a successful recovery journey.

From pain management, to restoration of function and patient education, your physiotherapist can contribute significantly to the overall well-being of individuals navigating the post surgical phase.

Physiotherapy recognises the multi-factorial components that support a successful recovery to help patients regain their full potential after surgery. At times a physiotherapist can work closely with a surgeon to get the best possible outcome.

If you have had surgery in the recent past, or if you know that you will be having surgery and want the best outcome for yourself, contact us on 0298753760, or book an appointment on our website.

Selecting a back brace for posture improvement is key to relieving back and neck discomfort, as well as promoting prolonged spinal well-being.

In our modern, technology-driven society, countless individuals endure extended periods stooped over computers and smartphones, culminating in posture problems and muscle aches.

By investigating high-performing posture supports and grasping their distinctive characteristics, you can make a savvy choice that will aid in reinstating your body’s inherent alignment.

See how a commitment to the right posture brace can enhance your life quality, elevate self-assuredness, and boost comprehensive health.

How we choose our posture correctors

There are many posture improving back braces on the market, which may make your selection process somewhat daunting.

Using my experience as a Physiotherapist and a looking at customer feedback from a variety of braces, I’ve put together a collection of excellent posture correctors. These standouts deliver much needed back support, customisable compression levels, and feature an attractive price point.

In terms of selecting a posture brace, this assortment incorporates what I consider to be the leading choice available in today’s market.

start a path towards towards improving your posture and experience a lifestyle with less back and shoulder discomfort by perusing our selection of the most effective posture supports.

What to look for in a back brace for posture

When searching for the ideal posture corrector back brace, there are several critical elements to take into account.

Foremost, prioritize comfort – it’s crucial to select a back brace that is both lightweight and breathable, given the high likelihood of prolonged wear.

Next, consider the adjustability of the back brace. An optimal fit is essential to maximise the benefits of posture correction.

The design of the posture support also warrants careful consideration – some models provide comprehensive back support, while others focus on targeted areas such as the lumbar region or shoulders. Select a design tailored to your specific needs.

Lastly, evaluate the durability and quality of the materials employed in the brace. You want to be sure that your back brace will stand the test of time.

A top-quality posture support is a worthwhile investment in your health and wellness, thus it’s vital to seek a product that delivers long-term value.

Posture Medic Posture Trainer

Why I love it

As a versatile shoulder brace, the Posture Medic posture trainer is easy to wear everywhere, making it a reliable companion for your posture correction journey.

It comes with a comprehensive postural training program, including a workout manual and video tutorial. These resources are designed to stretch and strengthen postural muscles, ensuring an effective and long-lasting solution to your posture concerns.

The original model is adaptable and suitable for everyone, from the elderly to youngsters.

For those who engage in intensive workouts or are athletes, we also offer a PLUS model.

What you should know

Comes in five sizes: Extra Small, Small, Medium, Large. and Extra Large

Available in five colours: Black, light blue, red, green, yellow.

To make sure you get the right fit, please refer to the illustrated measurement table for accurately sizing your back support.

Lifeway posture corrector

Why we love it

The Lifeway Posture Corrector is a good choice for both women and men who desire to improve their posture. This upper back brace works effectively to make your shoulders straight and back stronger, proving to be a beneficial solution to stooped sitting habits and rounded shoulders.

Ease the discomfort of back and shoulder pain, as well as lower back strains, sprains, and muscle spasms.

Crafted from a light, breathable material, this posture corrector ensures utmost comfort, preventing skin irritation or excessive sweating.

It’s designed to be discreet, allowing you to wear it under your clothing and bring it along wherever you go.

The Lifeway adjustable posture support is equipped with adjustable straps, making it a good fit for everyone, men and women alike.

As your body gradually adapts to maintaining a straighter back, even without the brace, you’ll cultivate better habits over time.

What you need to know

One size fits most. It accommodates a chest circumference of 90-122cm, ensuring a comfortable and secure fit for various body types.

Available in one colour: Black

LAFUYSO posture corrector

Why we love it

The LAFUYSO Posture Corrector, designed to fit perfectly along the contours of the spine, provides robust and comprehensive support for your back. With a unique design that wraps over your shoulders and extends back, it encourages a straighter posture and instills greater self-confidence. This versatile back brace offers a 3-in-1 support system, targeting the upper back, lower back, and abdomen, thereby alleviating pain in the back, neck, shoulder, and clavicle areas.

This posture corrector brace can be conveniently worn under clothing during your daily activities, and is highly recommended for individuals suffering from hunchback, shoulder and waist pain, and those who sit for extended periods. By aligning your posture correctly, our posture corrector relieves pressure from key areas, helps improve conditions like scoliosis and lumbago, and keeps pain at bay.

Featuring two flexible ABS support bars and shoulder straps, our posture corrector provides enhanced and powerful back support. The breathable and mesh back design ensures comfort and avoids overheating and excessive sweating during usage.

The LAFUYSO Posture Corrector is designed for ease of use, resembling the simplicity of wearing a shirt. With adjustable shoulder straps and waist strap, it fits snugly, aiding in posture improvement. Initially, you may feel slight discomfort as the brace helps adjust your posture, but you will grow accustomed to it after a few uses. To ensure your comfort, we recommend wearing the posture corrector for 15-25 minutes at first, gradually increasing the duration by 20 minutes each day.

Available in multiple sizes (M: 30-35inch, L: 35-39inch, XL: 39-44inch, XXL: 44-50inch), the LAFUYSO Posture Corrector is a suitable choice for both men and women. Refer to our size chart for ideal fitment. Straighten your back, boost your confidence, and consider this product if someone close to you struggles with hunchback posture.

What you need to know

Available in multiple sizes (M: 76-90cm, L: 90-100cm, XL: 100-112cm, XXL: 112-127cm), the LAFUYSO Posture Corrector is a suitable choice for both men and women.

Refer to the size chart for ideal fitment.

Available in one colour: black.

Be Fit Sports posture corrector

Why we love it

Why we love it

The Be Fit Sports Posture Corrector Back Brace, crafted from high-quality, stretchy, and breathable neoprene fabric, ensures good comfort while correcting your posture.

Engineered with an innovative front strap design, it allows for ease of adjustment.

Its moisture-wicking property, coupled with additional soft padding around the armpit area, enhances the overall wearability.

By assisting in alignment and stability, it mitigates discomfort caused by back, shoulder, neck pain, as well as lower back strains and muscle spasms linked to bad posture. Remember, maintaining a good posture is not only healthy but also boosts your appearance.

This posture corrector provides necessary clavicle support and can effectively aid individuals dealing with kyphosis.

Promoting long-term muscle memory, it helps you stand straighter even when not in use – bid goodbye to hunching, slouching, or rolling your shoulders forward. Stand taller, look slimmer, and feel more confident with this posture corrector.

Its latex-free, adjustable design is discreet enough to be worn under your shirt, be it at work, in the office, at home, during study, or when going out.

What you need to know

Comes in one colour: Black.

One size fits most: Suitable for women, men, teenagers, and kids alike, it features an adjustable size fitting a chest circumference ranging from 60 – 120cm.

Maintenance and Care for your Back Brace

Maintaining the durability and functionality of your posture corrector is crucial for optimal lower back support and effective posture relief. Always adhere to specific instructions provided by the manufacturer since different models may require specific care regimes.

Regular cleaning is vital to keep your posture support hygienic and comfortable. For most posture correctors, a routine cleanse using a gentle cloth and mild soap will suffice; harsh detergents may compromise the integrity of the brace’s material. Air drying is the recommended method; avoid heat sources like tumble dryers, which may damage the brace or distort its shape.

When it comes to usage, follow the manufacturer’s guidelines for wearing and removing the brace to avoid unnecessary strain on the materials. Adjust the compression levels gradually, giving your posture support brace time to adapt to alterations.

Store your back brace in a cool, dry area away from direct sunlight when not in use to preserve the material’s longevity and elasticity.

Perform routine checks on your posture corrector for signs of wear and tear, such as rips, tears, or fraying seams. If you notice any damage, it may be time to invest in a new brace.

By adhering to these care tips, you can extend the life of your back brace and ensure it continuously provides effective back pain relief and postural support.


Does a back brace posture corrector really help posture?

In a recent scientific study focusing on athletes, the effectiveness of posture correctors, commonly known as back braces, was thoroughly evaluated. The findings confirmed that these posture training devices played a significant role in promoting proper posture, improving shoulder blades performance, and encouraging individuals to sit in an upright position.

Interestingly, it was noted that the level of adjustability in the strap tension had a minor effect on the overall efficiency of the posture brace.

This suggests that one of the crucial functions of these braces is to continuously remind users of maintaining optimal spinal alignment and good posture.

Can you correct years of poor posture?

While it may appear daunting, reversing years of poor posture and habitual slouching is entirely feasible, even if these posture problems have become ingrained over time.

Postural misalignments, often seen as hunched shoulders and a hunched stance, may seem like irreversible conditions by adulthood. You may believe the window to improve your body posture has permanently closed. However, rest assured, it’s never too late to get better posture .

By implementing the right strategies – encompassing consistent exercise, targeted stretches, and potentially the use of posture corrector devices – you can retrain your muscle memory, enhance your upright stance, improve your spinal health, and boost your overall wellness.

How long does it take to fully achieve proper posture?

Correcting your posture is a gradual process that requires consistent effort, patience, and commitment. It involves a blend of posture correction exercises and core-strengthening workouts that contribute to building a new habits, instrumental for overall health and wellness.

Over time, these combined efforts can lead to noticeable improvements in your posture, such as reduced slouching, within a time span of several months to about half a year.

It’s important to understand that achieving correct posture is not an instantaneous transformation, it’s a journey of slow and steady progress that ultimately yields significant long-term health benefits.

Does fixing posture hurt at first?

Adapting to better alignment of your spine and a more upright posture can initially cause some discomfort. This is typically due to the reconditioning of your neck and shoulder muscles, which have become accustomed to a slouched posture.

Therefore, slight discomfort in the early stages of using a posture corrector is normal.

However, if you experience severe or persistent back pain while correcting your posture, it’s advisable to seek expert advice from a physiotherapist or a medical professional.

Chronic pain could signal an underlying issue that may need targeted treatment or a different strategy to improve posture.

Why does my back hurt when I try to correct my posture?

Experiencing slight discomfort or back pain during initial stages is quite common as your body adjusts to maintaining an upright position for prolonged periods.

This sensation mirrors the process of muscle conditioning through strength training or core exercises, signalling a transitional phase in your body. It’s an integral part of the journey towards better posture, enhanced spine health, and overall wellness.

If you encounter persistent or severe back pain during posture improvement, it’s crucial to consult with a physiotherapist or healthcare professional for proper guidance and strategies.

How should I sleep for good posture?

To maintain good posture while sleeping, it’s crucial to choose ideal sleeping positions like lying on your back or on your side, while avoiding stomach sleeping as much as possible.

Back sleepers should consider incorporating pillows that provide neck support and placing additional pillows under their knees. This will help to retain the spine’s natural curvature and offer optimal back support, reducing the risk of waking up with back pain.

For side sleepers, it’s recommended to position a pillow between the knees and another between the ear and the mattress.

These strategies aid in maintaining correct spine and neck alignment, promoting better upper back posture during sleep, and enhancing overall sleep quality.

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Despite seeing the worst of covid over the past few years, covid remains ever prevalent in our day-to-day lives. Even now, with the recurring resurgences of infections, how we manage the symptoms of covid is still relevant. Let’s consider the role of physiotherapy and long covid.

In the wake of a recent infection from the coronavirus disease, many individuals continue to exhibit symptoms well past the acute period of the illness.

Most patients recovering from covid may put ongoing symptoms down to a stubborn cough. These long term symptoms can be due to something the world health organization refers to as long covid.

There is also some statistically significant evidence that links long covid to the possibility of chronic fatigue syndrome for some people.

In this blog, we explore the role of physiotherapy and long covid and how physiotherapists can assist with the lingering symptoms.

What is Long Covid?

Long covid is characterised by persistent symptoms extending beyond the acute phase of the illness.

Long covid symptoms affect people of all ages and fitness levels. Despite if the initial infection was quite mild or a very severe case, long covid can be a side affect for anybody. It is also worth noting that those with other illness and conditions can have symptoms of long covid. 

While most of the recovery from long covid still remains unknown, physiotherapy has proven to shown benefits on returning people back to fitness and function.

Long Covid Symptoms 

Long covid manifests in different ways, affecting various systems within the body. Primarily, the respiratory system may be compromised, leading to difficulties in breathing. This in turn will cause breathlessness, affect fitness and reduce exercise tolerance 

Musculoskeletal issues such as joint pain and muscle weakness are also symptoms of long covid. There may be a reduction in flexilibility, soreness in normal movements and a reduction in physical capacity to complete tasks. 

Prolonged fatigue has also been shown as a symptom of long covid. This may present in the form of persistent tiredness, low energy and reduced tolerance to normal activities.

How Can Physiotherapy Help?

With a lot of long covid symptoms relating to a persons physical capacity,  physiotherapy helps to return people back to pre-illness fitness levels.

Physiotherapy for long covid begins with a thorough assessment of physical condition. This helps guide the development of a tailored rehabilitation program. Each persons’ experience with long covid is different. An assessment identifies specific symptoms and challenges faced by the individual.

The goals of physiotherapy can be short term in improving comfort but also to facilitate long-term recovery of function.

Respiratory Function

With long covid primarily affecting the respiratory system, physiotherapy can play an important role in assisting individuals with breathing difficulties.

Through targeted exercises, breathing techniques, and respiratory exercises, they aim to improve lung function and uptake of  oxygen.

Respiratory interventions address short term breathing difficulties and also help build endurance over time.

Physiotherapy and Fatigue

Physiotherapy can help individuals address fatigue management and reduced exercise tolerance. With physiotherapy, graded exercises, endurance training and strategies for pacing are used with the aim to restore stamina and energy levels.

Physiotherapy assessments help to determine the appropriate physical exercise to challenge the individual to build up their energy levels while not causing overexertion.

Long covid and Musculoskeletal Persistent Symptoms

While many patients who have had covid experience joint pain and weakness during the initial stages of infection. These persistent symptoms can linger well past this and can give rise to longer term musculoskeletal issues.

Similar as you would see physiotherapy for a sore back or a sporting injury, physiotherapy can incorporate a combination of manual therapy, exercises, and stretching routines to address these challenges brought about by long covid.

Through specific tailored rehab programs, physiotherapy can improve mobility, promote fitness, reduce pain, and restore function.

Educating and Empowering Patients

In addition to hands-on treatments, physiotherapy equips individuals with the knowledge to manage their condition. Physiotherapists can help people understand the nature of long covid and the natural progression of the illness. They help with the effective self-management strategies to help patients take control of their recovery.

Physiotherapists can provide advice on how to modify day to day tasks to make them more manageable, strategies and appropriate treatment to maximise how much most patients can do and ways symptoms can be effectively managed.

Education is a great way for people to understand how they are affected by long covid and what the best steps are to help overcome illness.


Although the lingering symptoms of long covid can be quite overwhelming, physiotherapy can help guide people through their recovery.

Physiotherapy is a great way to help people combat the long term effects of covid by improving their overall health. Physiotherapy can create a supportive environment to help people manage the ongoing symptoms in their personal life.

Not only can physiotherapy and other allied health professions promote significant improvement physically, but also allow them to build the confidence in a person’s life to return to their normal lives post covid syndrome.

If you have been diagnosed with with long covid, or suspect that you might be suffering from ongoing symptoms of covid, contact us on 0298753760 or make an appointment through our website.

Playing tennis demands agility, speed, and precision. Tennis is also a fantastic form of exercise. However, the repetitive and high-impact nature of tennis means that any player is at risk of common tennis injuries.

From recreational tennis players to elite level tennis players, staying on top and preventing these injuries is the best way to promote longevity in the sport.

In this blog post, we’ll delve into some of the most common tennis injuries, looking at the risk factors, symptoms, and how to prevent injury.

Tennis Elbow

Despite the name, tennis elbow is not exclusive to tennis players and can affect anyone who does any jobs, sports or tasks that involve repetitive elbow or wrist motion.

The main cause is overuse of the forearm muscles that result in tiny tears in the tendons. the forearm muscles and tendons, leading to inflammation. When playing tennis, there is a high demand for generating a large amount of power in the elbow and wrist whilst also ensuring accuracy. This repetitive action from the various tennis strokes can cause tennis elbow flare ups to occur. 

Symptoms include persistent pain and weakness on the outside of the elbow, making it hard to grip or hold objects.

To prevent tennis elbow, players must ensure proper technique when hitting forehand shots and avoid gripping the racket too tightly. Strengthening exercises for the forearm muscles can also help prevent this injury.

Symptoms of tennis elbow

– pain on the outside of the elbow 

– reduced grip strength 

– pain when moving the wrist 

Tennis elbow injuries are overuse injuries on the muscles and tendons of the forearm. The high-impact and repetitive nature of tennis activities, especially the forehand and backhand strokes, significantly contribute to the development of this injury.

The primary cause is the continuous strain put on the arm when hitting the ball, generating force while ensuring precision. Improper technique, such as hitting the ball off-centre on the racket or using excessive wrist motion, can intensify this strain. Moreover, gripping the racket too tightly can also increase the tension on the forearm tendons. As such, players must focus on proper technique and grip to mitigate the risk of tennis elbow.

To prevent tennis elbow while playing, players should look at a proper warm up, involving adequate stretching while also looking at an adequate amount of rest between sessions. Incorporating strength and flexibility exercises into your typical routine could also help in reducing the likelihood of elbow injuries. 

For information on the best tennis elbow brace, check out our blog.

Rotator Cuff Injuries

The rotator cuff is the group of muscles surrounding the shoulder joint and is crucial for optimal performance in all tennis players. The rotator cuff provides stability to the shoulder when we need it for a wide range of shoulder movements.

To generate the power to deliver the best shots, the rotator cuff activates to protect the shoulder by allowing smooth and controlled movements. Overhead shots, the tennis serve, backhands and forehands all can lead to wear and tear on the rotator cuff, causing arm and shoulder injuries such as inflammation or tears.

Symptoms of rotator cuff injuries

– pain in the shoulder

– limited range of movement 

– weakness of the shoulder 

Rotator cuff injuries are overuse injuries and often result from the repetitive, high-impact nature of strokes involving the shoulder – particularly the serve and overhead shots.

Players who fail to use the correct technique when executing these shots impose excess strain on the rotator cuff muscles. This overuse can lead to inflammation and tears over time, causing pain, limited movement, and shoulder weakness.

A lack of adequate warm-up exercises or strength training targeting the shoulder muscles can also contribute to the occurrence of these injuries.

Players must maintain proper form during play, engage in shoulder-strengthening exercises, and ensure resting periods to prevent injuries of this nature.

Shoulder injuries can be caused by many different structures with the most common being inflammation of the tendons, impingement or compression of the rotator cuff tendons and bursitis, which is inflammation of the bursa in the shoulder.

For more information on Shoulder Injuries In Sport, check out our blog.

Sprained Ankles

An ankle sprain, or put simply, a rolled ankle, is an injury to the ligaments in the ankle when our foot rolls over too far. These ligaments serve as stabilisers in the ankle that help control the movements in the ankle. An ankle sprain affects the ligaments which are stretched beyond their normal range, resulting in strains and tears.

The sudden movements on the tennis court make players vulnerable to ankle sprains and this is a common injury. Sharp changes in direction, pivoting, or uneven court surfaces (depending on the playing surface) make ankle sprains a common ankle injury in tennis. 

Symptoms of ankle sprains

– pain in the ankle 

– swelling in the ankle 

– inability to bear weight

– limping 

– bruising in the ankle 

– feelings of ankle instability 

Ankle sprains in tennis are largely a result of the dynamic and unpredictable nature of the sport. The constant lateral movements, abrupt stopping, and sudden changes in direction can lead players to roll or twist their ankles, leading to a sprain.

Additionally, tennis matches often take place on uneven surfaces, elevating the risk of a misstep that could lead to an undesired ankle roll.

Proper conditioning, including agility drills and balance exercises, can help in reducing the risk of ankle sprains. Above all, wearing supportive footwear designed specifically for tennis can further provide stability and cushioning for the feet, mitigating the risk of ankle injuries.

For more information on the best ankle brace for sprain, check out our blog.

Knee Injuries

Tennis demands constant lateral movements, putting stress on the knees. When playing tennis, knee injuries can come about in a few different ways. Injuries can be acute from sudden movements, or can seemingly start from no specific incident but develop slowly over time. 

A common injury is patella tendonitis in the knee. Tendonitis is characterised by inflammation and swelling which comes about from overuse and repetitive movements of the knee.

Injuries such as sprains or muscle tears come about more suddenly with a sharp pain. These strains and tears usually occur when we are forcefully trying to push off or run. 

For information on a good knee strengthening program to avoid common tennis injuries, contact your Physiotherapist or other health professional.

Symptoms of knee injuries

– pain in the knee

– stiffness with knee movements

– the feeling of knee locking, clicking or clunking 

– swelling in the knee

– bruising on and around the knee 

– limping

Common knee injuries are quite prevalent in the world of tennis, due primarily to the lateral movements and sudden changes in direction that the sport demands.

A typical knee injury in tennis players is patella tendonitis, characterized by inflammation and swelling as a result of repetitive knee movements and overuse. Acute injuries tend to also occur from sudden, forceful manoeuvres, leading to sprains or muscle tears. These injuries usually present as sharp pain, often occurring when a player is pushing off or running.

Players should be aware of these potential risks and engage in injury prevention, such as regular strength and conditioning exercises, to maintain knee health.

For more information on Physiotherapy for knee pain, check out our blog.

Back Strain

When delivering the perfect tennis stroke, the function of the back is critical in generating power, precision and control. Tennis requires a large number of rotational movements, particularly with serving and groundstrokes.

These high intensity rotational movements coupled with the demand to generate a high amount of power can increase the risk of back strains in tennis players of all levels. 

Symptoms of back strains

– pain in the back

– stiffness in the back 

– limited range of movement 

– pain in different positions of postures such as sitting or standing 

Back strains in tennis generally stem from the intense rotational movements that are part of the sport’s core techniques. The power behind each serve and groundstroke often comes from the back, which can result in excessive strain on the muscles and ligaments in this area if not properly conditioned.

Furthermore, abrupt direction changes and the constant shifting between standing and running can put additional stress on the back and lead to acute injuries.

Therefore, players must maintain a strong core, engage in regular stretching and strengthening exercises, and utilise proper techniques for injury prevention.

For more information on the importance of a strong core, check out our blog.

Preventing Common Tennis Injuries

While tennis offers a multitude of physical benefits for recreational players and elite players alike, they need to be aware of the common tennis injuries so that they stay on the court for longer. To prevent common tennis injuries from occurring, players all the way from amateur to professional level should consider what they can do to limit the likelihood of injury.

Ensuring things such as proper technique, adequate warm up and the correct training regime are all things important to increasing your tennis performance and staying healthy while playing.

If you need to look into an exercise program or conditioning program to avoid these tennis related injuries on the court, give us a call at 0298753760 or check us out on our website.

Are you tired of the pain and discomfort caused by carpal tunnel syndrome? Discover the importance of wearing a wrist brace and find a solution to alleviate your condition. Read on to learn more!

In this article, we’ll focus on braces for carpal tunnel syndrome (CTS) and discuss how a brace can be a game-changer in your journey to relieve pain and improve your quality of life.

We’ll explore what carpal tunnel syndrome is, the significance of using the best wrist splints, and a guide to help you choose the correct carpal tunnel brace for your needs.

What is Carpal Tunnel Syndrome?

Carpal tunnel syndrome is a condition that affects the hand and wrist, caused by compressing the median nerve. The carpal tunnel, a narrow passageway in the wrist, becomes constricted, leading to nerve compression and subsequent problems.

This condition commonly arises due to repetitive hand and wrist movements, such as typing or constant use of handheld tools, certain medical conditions like diabetes or rheumatoid arthritis, or structural abnormalities such as wrist fractures or dislocations.

The most common symptoms include numbness, tingling, and pain in the hand and fingers, often particularly felt during the night. Over time, this can make it difficult going about your everyday activities.

Symptoms of Carpal Tunnel Syndrome

Numbness and Tingling

Many individuals with carpal tunnel syndrome experience numbness and tingling in the thumb, index finger, middle finger, and half of the ring finger. These sensations may extend up the forearm and can be more pronounced at night.

Pain and Discomfort

Carpal tunnel syndrome often presents with pain or aching in the wrist, hand, or forearm. Carpal tunnel pain may radiate or travel along the affected nerve pathway.

Weakness and Grip Impairment

Weakened grip strength and difficulty holding objects or performing fine motor tasks are common to carpal tunnel syndrome. Individuals may also drop objects more frequently due to reduced hand coordination.

Sensory Changes

Some individuals experience a sensation of swelling, despite no visible swelling present. Others may have reduced sensitivity to touch or temperature changes in the affected fingers.

Benefits of Wearing a Wrist Brace for Carpal Tunnel

When carpal tunnel syndrome becomes a part of your life, a brace might be just the thing to help you through this difficult time. Most carpal tunnel braces will provide support as you recover from carpal tunnel pain. Let’s delve into these reasons to consider wearing a carpal tunnel brace.

Pain Relief

A wrist brace is designed to provide support and stability to the affected area. By immobilizing the wrist joint, it helps relieve pressure on the median nerve, reducing carpal tunnel pain and discomfort. Wearing an effective brace can significantly improve your ability to carry out daily activities without aggravating your condition from repetitive motion injuries.

Increased Blood Circulation

Many braces are designed with ergonomic features that promote proper blood circulation. Improved blood flow helps deliver vital nutrients and oxygen to the affected area, aiding in the healing process and reducing inflammation.

Rest and Recovery

Wrist braces, or wrist splints are an excellent tool for facilitating rest and recovery. By limiting excessive movement, a brace allows the wrist to heal and repair damaged tissues. This carpal tunnel wrist brace also prevents further injury during sleep or physical activities.

Posture Correction

Poor wrist and hand posture can contribute to the development or worsening of carpal tunnel syndrome. The best braces provide gentle reminders and more support to maintain proper alignment. they put the wrist in a more neutral position, reducing strain on the median nerve and supporting a healthier posture.

Ease of Use

Select a support brace that is easy to put on and take off, as well as adjustable straps for varying levels of wrist support.

Copper Compression Wrist Brace

Why we love it

The Copper Compression Wrist Brace offers many benefits, making it an excellent choice to relieve pain, strains, sprains, arthritis, tendinitis, tendinopathy, ganglion cysts, CMC, Carpal Tunnel Syndrome, and more.

Its anti-microbial protection ensures you stay safe from germs prevalent on commonly touched surfaces.

A special feature of this brace is its ergonomic design that seamlessly conforms to your wrist, ensuring utmost comfort and support. Despite offering extra support, it maintains a slim profile and is fully adjustable to fit your needs.

What sets the Copper Compression Wrist Brace apart is its copper-infused nylon. This innovative feature ensures that the protective copper elements never wear off or wash away, providing lasting benefits.

The copper-infused fabric boasts anti-microbial properties, keeping you safe and healthy.

This brace seamlessly marries compression and stability to offer support to your body during all activities.

Its 4-way stretch construction enhances your movements while providing the flexibility to flow freely.

The brace is designed with moisture-wicking materials that dry quickly, keeping you cool and comfortable no matter how long it is worn.

Plus, its copper-infused fibres keep foul odours at bay with its anti-odor technology.

What you should know

Two sizes; Small/Medium, Large/X Large.

Comes as a left or right hand brace, so choose appropriately.

One colour; Black.

30 day unconditional money-back guarantee.

ComfyBrace Night Wrist Sleep Support Brace

Why we love it

With its adjustable and customizable design, this brace from ComfyBrace is suitable for both male and female wrists and is the right fit for either the left or right wrist.

Simple to use, the slip-on sleeve design offers immediate relief from wrist pain by providing gentle compression and wrist splint support.

It’s a great aid for those experiencing carpal tunnel syndrome symptoms of Carpal Tunnel Syndrome, Arthritis, Tendonitis, or post-cast wrist pain.

The plush beaded cushion adapts to your hand’s shape, giving you a comfortable and soothing experience.

The brace is secured in place by strategically placed Velcro straps, ensuring firm support and placing your hand in a neutral position while you sleep.

Its’ breathable fabric guarantees comfort, allowing this carpal tunnel wrist brace to be worn for extended periods without being uncomfortable.

What you should know

The ComfyBrace Night Wrist Sleep Support Brace can be hand washed for hassle-free maintenance.

It comes with a solid guarantee – hassle-free lifetime replacements with no need for return! If for any reason you’re not entirely satisfied with your purchase, we offer a no-questions-asked refund policy.

This brace is ideal for nighttime use, providing comfortable stabilization while you snooze.

One colour; Black colour

One-size-fit-most design, perfect for adult sizing.

Mueller green fitted wrist brace

Why we love it

The Mueller Green Fitted Wrist Brace is designed to keep sustainability and your comfort in mind. With breathable materials that ensure lightweight and comfort for all-day wear, it is a good choice for those seeking relief from wrist-related ailments.

The adjustable straps with a hook and loop closure provide a comfortable fit for controlled compression.

A distinguishing feature of this brace is the metal spoon on the bottom side of the wrist, designed for comfortable contoured support. On the top side, there is a contoured rigid stay for added support.

The brace boasts Mueller Green fabric construction, which includes a soft, durable outer fabric; a core made with non-petroleum-based materials; and a lining made of 67% recycled PET bottles, making it a Mother Nature-approved product.

In addition to its green credentials, it also comes with an antimicrobial treatment that controls or eliminates odours, unsightly stains and product deterioration caused by the growth of bacteria and microorganisms. The antimicrobial treatment is intended to protect the brace and does not extend protection to the skin.

What you should know

Comes in two sizes; Small/Medium, Large/X Large

Left and right braces are separate, so choose carefully when ordering.

One colour; Black

OS1st WS6 Compression Wrist Sleeve

Why we love it

The WS6 wrist sleeve is suitable for those suffering from Carpal Tunnel Syndrome, Arthritis, and wrist strain or pain.

Its advanced medical-grade support and patented Compression Zone Technology work together to provide relief and stability.

Engineered with seamless construction, this wrist sleeve reduces swelling, improves circulation, and aids in muscle recovery.

The moisture-wicking, extra durable, soft nylon material ensures it is comfortable under everyday apparel.

The WS6 Compression Wrist Sleeve stabilizes the wrist joint effectively without causing any restriction or binding, which can lead to discomfort. This feature is crucial for individuals who require wrist support but do not want to compromise their range of motion.

The sleeve also aids in reducing fatigue, allowing users to perform activities for longer durations without experiencing excessive tiredness in their wrists.

A unique feature of this product is its anti-migration gel, which prevents the sleeve from slipping during use, ensuring a secure fit at all times.

What you should know

The package includes one wrist sleeve.

Three sizes; Medium, Large, X Large.

Two colours; Black and Natural.

Remember, if you have any concerns or questions about your brace’s care, consult with your physiotherapist or healthcare professional for personalised advice.


Is it good to wear a wrist brace for carpal tunnel?

Yes, it is beneficial to wear a wrist brace for carpal tunnel syndrome.

According to research conducted in 2012, using a wrist brace at night has been found to significantly relieve symptoms in comparison with taking no action at all.

Furthermore, wearing a brace during the day, especially during activities that aggravate your condition, can provide additional relief.

The power of a wrist support brace lies in its ability to maintain your wrist in a straight, neutral position.

What should you not do with carpal tunnel?

Avoid activities that require repeated flexing and extending of your wrists. Strong grasping with your wrist in a flexed position can exacerbate symptoms.

It’s critical to take frequent rest breaks from repetitive tasks, and conditioning and stretching exercises should be performed before and after the activity.

Being proactive in managing your condition is key to maintaining your health.

Physiotherapy can offer valuable advice and treatment options for managing your condition.

Can you reverse carpal tunnel naturally (ie. without surgery)?

Yes, it’s possible to reverse carpal tunnel syndrome naturally, without resorting to surgery.

Many people wonder if there are non-surgical options for treatment. The truth is, yes, there are.

Early detection and proactive management are crucial in preventing severe symptoms and potentially bypassing the need for more invasive procedures.

Physiotherapy, in particular, can play a vital role in the treatment of carpal tunnel syndrome. Your physiotherapist can provide targeted exercises and advice to help alleviate symptoms and restore wrist function.

These treatments, along with appropriate lifestyle changes, are helpful in improving your condition and quality of life.

Why is carpal tunnel worse at night?

Carpal tunnel symptoms often worsen at night due to several factors.

When we are asleep, the muscles in our arms are not in motion, leading to an accumulation of tissue fluid. This build-up can exacerbate the pressure, causing increased discomfort.

So if you find that your symptoms are keeping you awake, you are not alone.

This phenomenon is common and can be managed with appropriate strategies such as a wrist splint at night and performing specific exercises suggested by your physiotherapist.

What happens if you let carpal tunnel go too long?

Ignoring the condition can lead to permanent dysfunction in your hand, including loss of sensation and weakness.

Symptoms often start gradually, with frequent burning, tingling, or itching numbness in the palm and the fingers. As symptoms worsen, people might feel these throughout the day, and decreased grip strength may make it difficult to form a fist or grasp small objects.

In most cases, left untreated carpal tunnel worsens over time due to increased pressure on your median nerve.

The good news? Prompt diagnosis and treatment can prevent long-term damage.

So, don’t wait – seek medical attention or physical therapy for options as soon as possible.

How do I know if I have carpal tunnel or tendonitis?

Distinguishing between carpal tunnel syndrome and tendonitis can be tricky, as they both involve discomfort in similar areas. However, understanding the subtle differences in symptoms can guide the correct diagnosis.

Tendonitis primarily targets the tendons in your wrist, leading to localized pain and inflammation. On the other hand, symptoms are due to pressure on the median nerve and are characterized by numbness, tingling, and persistent pain in the wrist, palm, and fingers.

Therefore, the area and nature of discomfort can provide valuable clues in distinguishing between these two conditions.

Always consult a healthcare professional for accurate diagnosis and treatment.

What part of your arm hurts with carpal tunnel?

Carpal tunnel syndrome typically affects the arm in a specific way due to its impact on the median nerve. This condition can cause a tingling sensation, numbness, and sometimes even pain in your hand, as well as extending up your forearm.

These usually come on gradually over several weeks. The symptoms can extend along the nerve’s path from your wrist up to your shoulder.

However, it’s most commonly felt in the lower part of the forearm, near the crease of your wrist and palm of your hand.

Remember, it’s essential to seek medical attention if you experience persistent symptoms suggestive of carpal tunnel syndrome.

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