Pelvic floor strength and lower back pain – what’s the connection?

Written by Susannah Keppo, Exercise Physiologist at Croydon Park. Article from March 2019
pelvic floor

Studies have shown that there is an association between the strength of your pelvic floor muscles and lower back pain (Smith et al, 2006; Smith et al, 2007). This can be associated with lower back pain during pregnancy or simply anyone who has experienced lower back pain. Research shows that if urinary incontinence is improved through improved pelvic floor strength, it can reduce lower back pain.

I will discuss the four main groups of muscles that help to improve overall core stability, and in particular the pelvic floor muscles.

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Arthritis and Hydrotherapy

Written by Susannah Keppo, Exercise Physiologist at Croydon Park. Article from July 2019

Arthritis and Hydrotherapy

NDIS Optimum Health Solutions

For those suffering from arthritis, it can be challenging to find a suitable form of exercise that doesn’t aggravate your joints and cause pain. At a few Optimum studios, we have hydrotherapy pools which have proven to be very beneficial for managing arthritis-related pain, improving overall functioning and enhancing the quality of life.

There are some particular benefits to exercising in the water such as:

  • Therapeutic effect of the water temperature – hydrotherapy pools are typically heated to 33-35 degrees Celsius to provide a warm environment that can loosen up stiff joints and provide relief for sore muscles
  • Most public swimming pools are heated to 26-28 degrees Celsius which is more suitable for those performing lap swimming which is typically more vigorous
  • Hydrostatic pressure – this is the pressure exerted on your body and joints from the water itself.
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Hearty Healthy Mexican


Written by Michelle Theodosi, Dietitian at Sylvania. Article from July 2019


Preparation time: 15 minutes
Cooking time: 20 minutes
Serves: 4


  • 2 cups cooked rice (brown or basmati)
  • 2 x 400 g can mixed beans (salt reduced), drained and rinsed
  • 2 zucchini, chopped
  • 1 tomato, chopped
  • 1 cup frozen corn
  • ¼ cup sweet chilli sauce
  • 4 red capsicums
  • ½ cup reduced-fat grated tasty cheese
  • 2 tbsp. chopped parsley or coriander, plus extra to serve

To serve with salad or steamed vegetables


  1. Preheat the oven to moderate, 180ºC (350ºF). Line a baking tray with baking paper.
  2. Combine the rice, beans, zucchini, tomato, corn and chilli sauce in a large mixing bowl and toss together well.
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Tendinopathy and Treatment

What is tendinopathy?

Written by Adrian Choy, Exercise Physiologist at Blacktown. Article from July 2019


What is tendinopathy?

You may have heard of this common condition or possibly have been recently diagnosed with it. This clinical condition involves swelling and pain around a tendon which may arise from overuse. This overload can come from the structural and mechanical incapability of the attached muscle being able to transmit load. Pain from this condition can be partially attributed to the function, diminishing muscular strength and motor control which, collectively, reduces the function of the tendon. In this context, function means the ability of the muscle to produce strength required for the tendon to accumulate and release energy during bodily movements.

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Stroke and Exercise

Written by Adrian Choy, Exercise Physiologist at Blacktown. Article from July 2019

Why you should exercise after a stroke


What is a stroke?

A stroke occurs when blood stops or significantly reduces flow in the brain. There is a loss of blood to parts of the brain and as a result, brain cells are damaged leading to impaired neurological function. A person who has experienced a stroke are commonly left with paresis (partial paralysis), paralysis, stiff muscles, muscle spasms and the inability to control muscle movement, usually in one side of the body. This often has a detrimental effect on person’s ability to complete daily activities or participate in social/ community events of everyday life to some extent.

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Hydrotherapy and Fibromyalgia

Written by Shane Cassel, Exercise Physiologist at Blacktown. Article from July 2019

How Can Hydrotherapy Help Fibromyalgia?


Fibromyalgia is a common condition that is essentially widespread, generalized pain in the muscles and joints. This pain can be accompanied by muscle/joint stiffness, poor sleep quality, chronic fatigue and oversensitive reactions to touch and pressure. This condition predominantly affects young to middle-aged women, with up to 90% of the current diagnoses of fibromyalgia being female.

Hydrotherapy can be a very effective method of treatment management for fibromyalgia for several reasons, the key 3 of these being:

1) Mechano-sensory effects on pain transmission (i.e.

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Exercise and bone health

Written by Adrian Choy, Exercise Physiologist at Blacktown. Article from July 2019

Exercise & Bone Health


Exercise is a very important component that goes into improving/maintaining an individual’s bone health. Exercise is recognised as one of the most effective lifestyle strategies to help make bones as strong as possible, as well by reducing the risk of fractures later in life. Additionally, having strong bones is a great way to prevent/slow bone loss after menopause and can help improve an individual’s balance/coordination to help prevent the risk of falls. The correct dose of exercise can also help to speed up rehabilitation following a fracture.

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3 Running Tips to Help You Get Fit

Written by Shane Cassel, Exercise Physiologist at Blacktown. Article from June 2019

3 Running Tips to Help You Get Fit


As a keen runner myself, I have taken this opportunity to summarize what I believe to be 3 key aspects of running that anyone can apply to their own health routine to assist in achieving their goals. Some are easier to apply than others, however, I will explain and give examples of how you would implement these into your routine. Enjoy!

1) Increase Gradually
There is a common method amongst runners and running coaches that increasing your total run volume by 10% each week is the best way to go about it.

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Do You Need A Scan For Your Lower Back Pain?

Written by Sandra Demian, Physiotherapist at Sylvania. Article from June 2019

Do You Need A Scan For Your Lower Back Pain?


Many people believe when they have lower back pain that they need a scan (X-ray, CT, CAT or MRI) to find the cause but this is isn’t true. There are a few points we need to be aware of before we are quick to assume this is the next best step.

    For most people, LBP isn’t clear but serious causes are very rare. More often than not, most cases will be better in approximately 4-6 weeks.
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Why back pain is prevalent in people who work a desk job

Written by Adrian Choy, Exercise Physiologist at Blacktown. Article from June 2019

Why Back Pain Is Prevalent In People Who Work A Desk Job


Unfortunately, lower back pain is very common in the sedentary population who are required to spend >7hrs a day, 5 days a week in a chair. Majority of the time, it is about load management. What I mean by this is the lumbar spine is very much the middle point of the body and will take on loads it is not supposed if systems above or below are not playing their role. An example of this would be that the bottom muscles act as a cushion to disperse load from the lower back, now if this large group is not strong but rather lengthened and weak, the job of taking the load is the lumbar spine.

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