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Posture Health and Home Physiotherapy Guides
Thirty-two clear guides grounded in the physiotherapy literature, covering posture analysis, correcting poor posture, home physiotherapy and exercise. For information only; not a substitute for medical advice.
What Is Sciatica? Symptoms and Safe Exercises at Home
The causes of pain radiating from the back into the leg, how sciatica differs from mechanical low back pain, red-flag findings, and 6 exercises chosen by the centralisation rule.
Carpal Tunnel Syndrome: Symptoms, Home Tests and Exercises
Hand numbness that worsens at night and tingling in the fingers: the causes of carpal tunnel, the Phalen and Tinel tests, night splints, ergonomics and 6 exercises.
Tennis Elbow (Lateral Epicondylitis): Causes and Home Exercises
Pain on the outside of the elbow that worsens when you grip: the causes of tennis elbow, how it differs from golfer's elbow, an eccentric loading programme and recovery times.
Back Pain During Pregnancy: Causes and Safe Exercises
The causes of back pain in pregnancy, how to tell it from pelvic girdle pain, warning signs, sleeping and sitting set-up, and 6 exercises to do with your doctor's approval.
Knee Pain Causes and Home Exercises: Stairs and Squatting
The most common causes of knee pain, what the location of the pain tells you, red-flag warnings, and 6 home exercises that strengthen the hip–knee chain.
Frozen Shoulder (Adhesive Capsulitis): Symptoms, Stages and Home Exercises
Being unable to lift your arm, and pain at night: the three stages of frozen shoulder, how it differs from impingement, 5 stretches to do at home and the recovery time to expect.
What Is Home Physiotherapy? Who It Suits and How to Choose a Physiotherapist
A guide for anyone considering a home visit: who home physiotherapy suits, what happens in a session, and how to choose a physiotherapist you can trust.
Heel Spur and Plantar Fasciitis: Home Exercises for That First Step of the Morning
Why does your heel hurt on the first step of the day? The difference between plantar fasciitis and a heel spur, 6 home exercises, choosing shoes and insoles, and recovery times.
Herniated Disc Exercises: Safe Movements at Home and What to Avoid
Which movements are safe with a herniated disc and which are harmful? The centralisation rule, red flags, 6 exercises and recovery times.
Cervical Disc Herniation Symptoms: How to Tell It From Ordinary Neck Pain
Pain radiating into the arm, numb fingers and loss of strength: the findings that separate a cervical disc herniation from mechanical neck pain, urgent warning signs and safe exercises.
Upper Back Pain Causes and Home Exercises: Pain Between the Shoulder Blades
The causes of pain between the shoulder blades, red-flag warnings, 6 exercises that restore mobility to the upper back, and the habits that stop it coming back.
Lateral Head Tilt (Neck Tilt): Causes and Corrective Exercises
Why the head sits tilted to one side, how to measure it at home from a photo, the limits considered normal, and 5 exercises that open up the shortened side.
Home Exercises for Neck Pain: How Do You Relieve a Stiff Neck?
The causes of mechanical neck pain, red-flag warnings, what to do in the first 48 hours of a stiff neck, and 6 exercises that strengthen the deep neck muscles.
Hip Asymmetry and Leg Length Difference: How to Spot a Tilted Pelvis
Telling a structural leg length difference from a functional one, measuring hip level at home, the limits considered normal, and 5 exercises that balance the pelvis.
How Do You Fix Rounded Shoulders? 5 Exercises at Home
Why the shoulders roll forward, a shoulder test you can do at home, the balance between stretching and strengthening, and a programme that improves posture in 8–12 weeks.
Home Exercises for Low Back Pain: A Guide to Easing Posture-Related Back Pain
Safe exercises for mechanical low back pain, red-flag warnings, managing the acute phase, and the core work that stops it recurring.
What Are Flat Feet (Pes Planus)? Home Test and Exercises
The causes of flat feet, flexible versus rigid, the wet footprint test at home, exercises that support the arch — and whether you really need insoles.
Scoliosis Exercises: Safe Movements at Home and What to Avoid
What exercise actually achieves in scoliosis, 6 symmetrical movements that are safe to do at home, and the mistakes to avoid.
Shoulder Asymmetry: Why Is One Shoulder Lower Than the Other?
The causes of a difference in shoulder height, how to measure it at home, the limits considered normal, and exercises that restore balance.
Posture Correction Exercises: A 4-Week Home Posture Programme
Fifteen minutes a day, no equipment: a week-by-week posture programme built from stretching, strengthening and habit changes.
What Is a Posture Analysis Device? Clinical Systems and the Free Online Alternative
What clinical posture analysis devices actually measure, what drives their cost, and where a photo-based online analysis is enough.
Do Posture Correctors (Posture Braces) Work? A Physiotherapy View
Do posture braces fix a hunched back? The scientific evidence, how long to wear one, and how they compare with exercise.
What Is Loss of Cervical Lordosis? Symptoms and Corrective Exercises at Home
What causes a straightened neck (military neck), what symptoms it produces, and which exercises actually help.
Increased Lumbar Curve (Hyperlordosis) and Anterior Pelvic Tilt: A Correction Guide
What causes an exaggerated curve in the lower back, how to spot it at home, and 5 core corrective exercises.
What Is Poor Posture? Symptoms, Causes and How to Correct It
The most common types of postural problem, their symptoms, and how to correct them with exercise.
How to Do a Posture Analysis at Home: A Step-by-Step Phone Test
From setting up the shot to interpreting the numbers: how to run a proper posture test at home.
The 5 Most Effective Exercises for Forward Head Posture (Text Neck)
Chin tucks, upper trapezius stretch, chest stretch, Y-T-W and wall angels — with the details that make them work.
How Do You Fix a Hunched Back? A Home Exercise Guide for Kyphosis
Telling postural kyphosis from structural kyphosis, plus 5 core exercises to do at home.
Scoliosis Symptoms: How to Spot a Curved Spine at Home
The signs you can notice at home, the Adams forward bend test, and when to see a specialist.
Sitting Properly at a Desk: An Ergonomics Guide for Office Workers
The 6 rules of ergonomic sitting, the 50–10 rule, and 3-minute exercises you can do at your desk.
Posture Problems in Children: An Early-Detection Guide for Parents
School bags, screen time and posture during growth spurts: a 5-minute checklist for home.
The Right Sleeping Position and Pillow for Neck and Back Health
Which sleeping position protects your posture? Pillow height, mattress firmness and their link to morning pain.