Conquering Everyday Aches and Pains: A Kiwi’s Guide to Staying Active

In today’s fast-paced world, it’s easy to overlook the small aches and pains that creep into our daily lives. Whether it’s a stiff lower back from too much desk work, sore shoulders from carrying kids or heavy groceries, or knee pain from weekend sports, minor discomfort can quickly turn into something more serious. At PhysioAction, we believe prevention is key, and we’re here to help Aucklanders stay active, pain-free, and performing at their best.

Common Everyday Aches and Their Causes

Many people brush off minor pain as a normal part of life, but these aches are often signs that your body needs attention. Some of the most common complaints we see include:

• Lower Back Pain – Often caused by prolonged sitting, poor posture, or weak core muscles.

• Neck and Shoulder Tension – Common in office workers, especially those who spend long hours at a computer.

• Knee Pain – Frequently seen in runners, cyclists, and anyone with weak or imbalanced leg muscles.

• Plantar Fasciitis (Foot Pain) – Often triggered by improper footwear or excessive time on your feet.

• Tennis or Golfer’s Elbow – Caused by repetitive arm movements, even if you’re not playing sport!

Simple Ways to Reduce Pain and Stay Active

The good news? Many of these issues can be managed with small changes to your daily routine. Here’s what we recommend:

1. Prioritise Movement

Sitting for long periods tightens muscles and weakens your posture. Set a reminder to stand up every 30-60 minutes and stretch or walk around. Even better, add some light stretching throughout your workday.

2. Improve Your Posture

Good posture reduces strain on your muscles and joints. If you work at a desk, adjust your chair height so your feet are flat on the floor, keep your monitor at eye level, and use a lumbar support cushion if needed.

3. Strengthen Key Muscle Groups

• A strong core supports your lower back—try planks or gentle Pilates exercises.

• Glute activation exercises can help stabilise your knees and lower back.

• Regular shoulder mobility drills prevent tightness and discomfort.

4. Wear Supportive Footwear

Whether you’re walking around the city or hitting the trails, the right shoes matter. Choose footwear with good arch support and cushioning to avoid issues like plantar fasciitis and knee pain.

5. Know When to Seek Professional Help

If pain lingers for more than a few weeks or worsens with activity, it’s time to see a physiotherapist. Ignoring small pains can lead to bigger problems down the track, so early intervention is key.

PhysioAction Can Help

At PhysioAction, we take a holistic approach to treating and preventing everyday aches and pains. Whether you need hands-on treatment, a tailored exercise programme, or ergonomic advice, our team is here to help.

Don’t let small pains limit your lifestyle—book an appointment today at PhysioAction and keep moving at your best!