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Claire Gurney Physiotherapy, Pilates, Health and fitness

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Claire Gurney Physiotherapy, Pilates, Health and fitness

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Physiotherapy Pilates Norwich NR34LF
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28/09/2026

The benefits of stretching for general wellbeing and injury prevention

Stretching is often thought of as something we do before or after exercise, but regular stretching can benefit your whole body, even if you're not particularly active.

Keeping your muscles and joints moving well can help improve flexibility, reduce stiffness, support better posture and make everyday activities feel easier. When your body moves more freely, it's often better able to cope with the demands of work, exercise and daily life.

Stretching also plays an important role in injury prevention. Tight muscles can place extra strain on your joints and affect the way you move. Maintaining good mobility alongside strength can help reduce unnecessary stress on your body and improve how efficiently you move. While stretching isn't a guarantee against injury, it can be an important part of a balanced movement routine.

One of the reasons I love teaching Pilates is that it combines stretching with strength, balance and controlled movement. Rather than focusing on flexibility alone, Pilates helps train your body to move well and build lasting strength, particularly through your core and postural muscles.

Whether you prefer joining one of my weekly beginner to intermediate Physio-Pilates classes or would benefit from the personalised support of a 1:1 Physio-led Pilates session, every exercise can be adapted to suit your ability, experience and goals. Find out more on my website: https://clairegurneypilates.com/service/pilates/

Looking after your mobility today can help you move more comfortably tomorrow.

21/09/2026

How physiotherapy can help improve hip pain

Hip pain isn't always as straightforward as it seems. The pain you feel may be coming from the hip joint itself, or it could be linked to the muscles, tendons, lower back, or pelvis. That's why identifying the underlying cause is so important.

Physiotherapy takes a personalised approach to treating hip pain. Your first appointment will include a thorough assessment of your symptoms, how you move, your strength, flexibility, posture and any lifestyle factors that may be contributing to your pain.

From there, your treatment plan will be tailored specifically to you. This may include targeted exercises to improve strength and mobility, hands on treatment such as massage or joint mobilisation and advice on movement, posture and daily activities to help reduce strain on your hips.

The aim isn't just to ease your pain in the short term. It's to improve the way your body moves, restore confidence in everyday activities and help prevent your symptoms from returning.

Whether your hip pain is making walking, exercising, climbing stairs, or sleeping uncomfortable, the right treatment can make a real difference.

If hip pain is affecting your daily life, you can book a physiotherapy appointment with me for a personalised assessment and treatment plan.

14/09/2026

How to reduce and prevent hip pain

Hip pain can make everyday activities such as walking, climbing stairs, getting out of the car, or sleeping on your side uncomfortable. The good news is that there are simple ways to reduce your risk of hip pain and help prevent it from returning.

One of the most important things you can do is keep moving. Regular, low impact activities such as walking, cycling, or swimming help keep your hips strong and mobile. If you spend long periods sitting, make a point of standing up and moving every 30 to 60 minutes to reduce stiffness.

Strength is just as important as movement. Building strength in your glutes, core and hip muscles helps support the joints and can reduce unnecessary strain during everyday activities.

Don't forget about flexibility. Gentle stretching can help maintain hip mobility and ease tightness in the surrounding muscles, particularly the hip flexors and glutes.

Pay attention to how you move as well. Good posture, gradual progression when exercising and avoiding sudden increases in activity can all help protect your hips.

Small, consistent habits often make the biggest difference. Looking after your hips now can help keep you moving comfortably for years to come.

If hip pain is persistent, keeps returning, or is affecting your daily life, a physiotherapy assessment can help identify the underlying cause and create a personalised treatment plan.

10/09/2026

The wonderful Siobhan has been featured here talking about the importance of bra fitting and posture education. Read here; https://www.independent.ie/lifestyle/health-wellbeing/the-booby-physio-i-have-not-seen-one-person-wearing-the-correct-bra-size-with-the-right-size-bra-you-feel-you-can-take-on-the-world/a/160174945.html

📰 Why a bra fitting should be about so much more than finding a size.

The Independent recently featured Siobhan O’Donovan- physiotherapist, founder of Posture Fitting and better known as The B***y Physio, talking about something we see all the time: women simply aren’t getting the breast support they need.
And it matters.

The right bra isn’t just about how you look.
Breast support can influence comfort, posture, movement, breathing, exercise and even how confident you feel in your own body.
That’s why a Posture Fitting is different from a traditional bra fitting.

As a trained Posture Fitting Partner, I look beyond the number and letter on the label. We consider your individual breast shape, support needs, posture and lifestyle and help you understand how to recognise the right fit for YOUR body.
Because your bra should support your body, not fight against it.

If you’re constantly adjusting your straps, getting marks or digging, experiencing discomfort, struggling with support during exercise, or simply can’t remember the last time you were properly fitted, it might be time for a Posture Fitting.

📍 I offer Posture Fitting appointments here at Treat - Norwich Health & Wellbeing Clinic
Message me to book your fitting.

And have a read of Siobhan’s Independent interview - it might completely change the way you think about your bra.

07/09/2026

Common causes of hip pain

Hip pain is a common complaint, and it isn't always caused by a problem in the hip joint itself. The hips work closely with your lower back, pelvis, knees and surrounding muscles, so pain can sometimes originate from nearby areas.

Some of the most common causes include muscle strains, tendon irritation, bursitis, arthritis, weakness in the glutes and stiffness caused by prolonged sitting.

Running, walking, climbing stairs, or sleeping on your side can sometimes make symptoms more noticeable, depending on the underlying cause.

Poor movement patterns and reduced strength around the hips and pelvis can also place extra strain on the joint over time, leading to discomfort during everyday activities.

The good news is that many cases of hip pain respond well to the right treatment and rehabilitation.

Identifying the true cause of your symptoms is the first step towards reducing pain and improving movement.

If hip pain is affecting your daily life, don't assume it's something you just have to live with. A physiotherapy assessment can help identify the underlying cause and create a personalised treatment plan to get you moving more comfortably again.

26/08/2026

Physiotherapy for back pain: what an appointment involves and how I can help

✅️ If you're living with back pain, you might be wondering what actually happens during a physiotherapy appointment and how it can help.

✅️The first appointment is all about understanding you and your symptoms. We'll discuss when your back pain started, what makes it better or worse, your medical history, your work, hobbies and what you're hoping to get back to doing. Whether that's exercising, gardening, playing with your children, or simply getting through the day without pain, your goals are an important part of your treatment plan.

✅️Next, I'll carry out a thorough physical assessment. This includes looking at your posture, how you move, your flexibility, strength and the way your back and surrounding joints are functioning. This helps identify the underlying cause of your pain, rather than simply treating the symptoms.

✅️Your treatment plan will then be tailored specifically to you. Depending on your needs, this may include hands on therapy such as massage or joint mobilisation, personalised exercises to improve strength and mobility, advice on posture, lifting techniques and day to day activities, and Pilates based rehabilitation where appropriate. You'll also receive exercises and advice to continue at home, helping you make progress between appointments.

✅️Every person and every back problem is different, which is why there is no one size fits all approach. The aim is to reduce your pain, improve your movement, address the root cause of the problem and help you get back to doing the things you enjoy with confidence.

✅️If back pain is affecting your daily life, you can book a physiotherapy appointment with me and together we'll create a personalised plan to support your recovery.

19/08/2026

Desk and posture tips for low back pain

⭐️ If you spend most of your day sitting at a desk, your workstation and posture could be contributing to low back pain without you even realising it.

⭐️The first step is to make sure your workstation is set up correctly. Your feet should be flat on the floor, your knees roughly level with your hips, and your lower back supported by your chair. Your screen should be at eye level so you're not constantly looking down, and your keyboard and mouse should be close enough that your shoulders can stay relaxed.

⭐️While good posture is important, there's no such thing as the perfect posture to hold all day. The best posture is your next posture. Our bodies are designed to move, so even the ideal sitting position becomes uncomfortable if you stay there for too long.

⭐️Aim to stand up and move every 30 to 60 minutes. Walk to make a drink, stretch your legs, or simply change position for a couple of minutes. These regular movement breaks help reduce stiffness, improve circulation and give your muscles a chance to reset.

⭐️Simple exercises such as pelvic tilts, gentle back extensions, hip stretches and strengthening your core and glutes can also help support your lower back and improve your tolerance to prolonged sitting.

⭐️Small changes to your daily routine can have a significant impact on your comfort, helping to prevent low back pain before it becomes a bigger problem.

⭐️If you're experiencing ongoing low back pain, a physiotherapy assessment can identify the factors contributing to your symptoms and provide a personalised treatment plan to help you move more comfortably.

12/08/2026

Low back pain prevention tips

⭐️ Prevention is always better than cure and when it comes to low back pain, small changes to your daily routine can make a big difference.

⭐️ One of the most effective ways to protect your back is to keep moving. Our bodies are designed for movement, so try to avoid sitting or standing in the same position for long periods. Aim to get up, stretch, or walk around every 30 to 60 minutes if you have a desk-based job.

⭐️ Regular exercise is another key factor. Strengthening your core, glutes and back muscles helps provide support for your spine, while activities such as walking, swimming, Pilates and strength training can all contribute to a healthier back.

⭐️ When lifting, think about your technique. Bend at your hips and knees, keep the object close to your body and avoid twisting while carrying heavy items.

⭐️ Maintaining flexibility is equally important. Gentle stretching can help keep your hips, hamstrings and lower back moving well, reducing unnecessary strain on your spine.

⭐️ Don't forget about your workstation. A well-positioned screen, supportive chair, and good sitting posture can all help minimise stress on your back throughout the working day.

⭐️ Finally, listen to your body. Small aches and niggles are often your body's way of telling you that something needs to change. Addressing problems early is much easier than waiting until pain becomes more severe.

⭐️ Looking after your back doesn't require drastic changes. Consistent, healthy habits are the best way to keep you moving comfortably for years to come.

05/08/2026

About low back pain: common causes and self-help strategies when you have pain

⭐️ Low back pain is one of the most common reasons people seek physiotherapy, and while it can be worrying, most cases are not caused by anything serious. More often, it develops due to a combination of lifestyle, movement and muscle-related factors.

⭐️Common causes include prolonged sitting, poor posture, repetitive bending or lifting, muscle weakness, sudden increases in activity and spending too long in one position. Stress can also play a part, as it often causes muscles to become tense and sensitive.

⭐️If you're experiencing low back pain, one of the most important things you can do is keep moving. While it may feel tempting to stay in bed or avoid activity altogether, gentle movement is usually much more beneficial. Short walks, changing position regularly and continuing with everyday activities as much as your pain allows can all help with recovery.

⭐️Applying heat can help relax tight muscles and gentle stretches may ease stiffness, but avoid forcing movements that increase your pain. If you spend a lot of time sitting, make a conscious effort to stand up and move every 30 to 60 minutes.

⭐️As your pain begins to settle, gradually introducing exercises to strengthen your core, hips and lower back can help support your spine and reduce the risk of future episodes.

⭐️If your pain is severe, lasts longer than a couple of weeks, keeps returning, or is affecting your daily life, it's worth seeking professional advice. A physiotherapy assessment can identify the cause of your symptoms and provide a treatment plan tailored specifically to you.

29/06/2026

I’m really pleased to introduce a new service: Physiotherapy led scar therapy.

Scars can be a normal part of healing after surgery, injury, or childbirth, but they don’t always settle in the way we expect. For some people, scar tissue can feel tight, uncomfortable, sensitive, or restricted, and it may also affect how well the surrounding muscles and tissues move.

Physiotherapy led scar therapy is a gentle, hands-on treatment designed to help improve the mobility, comfort, and appearance of scar tissue. It works by addressing adhesions and tightness in the deeper layers of tissue, helping to restore more natural movement and reduce discomfort in the surrounding area.

This type of treatment can be beneficial following caesarean section, abdominal surgery, orthopaedic procedures, or any healing wound where scar tissue may be impacting function or comfort.

Alongside hands-on treatment, I also look at movement, posture and targeted exercises to support long term recovery and help prevent compensatory issues developing elsewhere in the body.

Every scar is different, so treatment is always tailored to you and your stage of healing.

If you are experiencing tightness, discomfort, or restrictions around a scar and would like support, you can book a physiotherapy appointment with me to find out whether scar therapy is suitable for you.

Contact me at [email protected] or you can find out more and book an appointment on my website: https://clairegurneypilates.com/service/scar-therapy/

Address

Treat Norwich, 2-4 Lawson Road
Norwich
NR34LF

Opening Hours

Monday	10am - 6pm
Tuesday	10am - 5pm
Wednesday	10am - 5pm
Thursday	11am - 6:30pm
Friday	10am - 5pm

Telephone

+447776044304

Website

http://www.clairegurneypilates.com/

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