Lower back injuries are one of the most common workplace injuries in Australia and accounts for about a third of ALL Workcover claims! Whether it’s from active jobs such as a trade or mechanic or sedentary jobs such as an office worker, back pain is a major cause of lost workdays, reduced quality of life and costs the Australian economy billions annually due to treatment expenses, loss of productivity and missed work days. While these injuries are common, they don’t have to keep you disabled and out of work. Understanding why they happen, how to recover safely and what can be done to prevent them can make a significant difference in long-term health and function (hint, it’s not lifting with your knees!). All around the world, we’re not taught to lift very well, for years there has been a massive focus on lifting with your knees and not bending your back, however this is just small jigsaw pieces of the entire puzzle. It is more to do with the low level repetitive loading that occurs over time. A perfect example is a bricklayer, they’ll constantly lift and bend throughout the day, this happening over a period of hours, days and months, eventually leads to breakdown of the passive structures in the lower back (such as the discs) and eventual injury. Another example is an office worker siting for hours and hours per day, similar to the bricklayer, being in prolonged static positions loads passive tissue and this occurring over a long period of time causes the same breakdown of the tissue. In many cases, the real issue isn’t one single movement as many think, it’s the accumulation of small, inefficient ones, performed thousands of times without adequate recovery, strength, or awareness.   A common poster in Australian workplaces, advising to lift with knees instead of the back Prevention isn’t just about avoiding heavy lifting. It’s about learning to movie better, building strength and creating healthy habits that support your spine throughout the day (even outside of the workplace!)For manual workers, this means adjusting how your job is performed, using the legs and hips efficiently, such as stepping rather than twisting under load. For office workers, prevention starts with a well-set workstation, regular posture breaks where you get up and move! Simple strategies, such as standing or walking for a few minutes each hour can go a long way in keeping your back strong and pain-free. Most importantly, consistent strength and movement training outside of work builds resilience. A strong, stable, and mobile body is far less likely to break down under the physical demands of work. At Ares Strength Rehab, we work with a wide range of people recovering from workplace back injuries, from tradespeople and nurses to office professionals. Our approach combines thorough assessment, targeted exercise programming, and education to help you move better and get back to work safely.

There is a difference between injury (ie tissue disruption) and tissue stress! Pain is like an alarm, it is a sensation to tell you something is not quite right and to act on it. It is there to stop you from hurting yourself but also to alert you if structural damage (ie an injury) as occurred. How do you tell if pain is just the alarm or if an actual injury has occurred? Especially if it’s something inside the body we cannot see? The big key is there an increase in pain when more load is placed on the area, such walking after rolling your ankle. If there is an increase in pain when more stress is placed on the area, then it is more likely there is damage to a structure that will be required to heal. This would be an injury. However, if the pain comes on gradually or in a specific position or posture and you are still able to “push through the pain”, then it is unlikely that there is structural damage. You still experience pain due your alarm telling you that you are approaching your tissue capacity. The approach to addressing these is completely different, generally an injury needs to be off-loaded (bracing, taping, modifying lifestyle etc) to allow the healing process to occur, while pain that comes on gradually doesn’t need to be offloaded to such a degree, usually modification of activity, addressing movement dysfunction and lifestyle modifications allows the stressed area to settle down.

Everyone knows what pain is and will experience it in their lives, it’s a normal and important sensation needed for survival that protects us from harm but also tell us if any structural damage has occurred. Pain is fully governed by the nervous system and brain. No Brain, No Pain. This gives pain a complex interplay between mechanical, emotional, and sensory stimulus which creates the pain we experience. A good way to think of pain is like an alarm, it’s telling you something is not quite right and to act on it. For example, if you put your hand into an open flame, you experience a painful burning sensation, so you pull your hand away before any burns have occurred. This is normal. However just like a faulty smoke alarm that won’t stop beeping after the smoke has been cleared or a sensitive car alarm that goes off from a slight touch, our pain ‘alarm’ can become overactive, which is very much the case for persistent and long-term pain. When we experience pain for a long time, there are changes to our brain and nervous system, to take in more information from our environment; we tend to ‘feel things’ in that area easier. For example, those with long term back pain feel their back as soon as they do anything physical, because they are so focused on protecting their back, they are much more sensitive to any stress on it. So to work on this, we need to retrain our ‘alarm’ (ie brain and nervous system), this is different for each person, which is why in rehab, we treat the person, not just the pathology or scan. Treating the person is a combination of retaining movements, modifying daily habits and behaviors, managing stressors in our lives (easier said than done) and strengthening our weak areas. It all depends on the person but also a competent practitioner is needed to be able to identify what needs to be addressed and worked on. It is usually much more than just ‘correcting’ one thing.

Osteoporosis and low bone density can often go unnoticed until a fracture occurs. By then, the condition may already be advanced. That’s where proactive, targeted intervention becomes crucial and the Onero exercise program offers exactly that. Designed specifically for individuals with low bone mass, Onero is a scientifically-backed exercise program that focuses on building stronger, denser bones through high-intensity, weight-bearing movements. How does it actually work? How is it different from general other forms of exercise? Targeted Exercise That Stimulates Bone Growth Bone is living tissue and like muscle, it responds to stress. The right kind of stress, such as high-impact loading and resistance training can stimulate bone cells to build more bone. Onero incorporates this principle through carefully structured exercises designed to create enough force on the bones to encourage growth, without compromising safety. This is what sets it apart from typical gym workouts or general fitness classes. It’s not just about getting fitter it’s about improving skeletal integrity. The deadlift, used in the Onero program Proven to Improve Bone Density The Onero program isn’t guesswork, it’s backed by evidence. Developed by researchers at the Bone Clinic in Brisbane, the program was based on clinical trials showing that high-intensity resistance and impact training can significantly improve bone density, even in those already diagnosed with osteoporosis. Onero does what medication cannot! There are no medications that can improve bone formation! Most medications for osteoporosis (such as Bisphosphonates and RANKL inhibitors) just slow down the rate of bone loss! They don’t actually help develop new bone. Let alone, the side effects associated with a lot of these medications. Safe and Supervised A key feature of Onero is that it’s delivered by trained professionals who understand the unique risks and needs of people with low bone density. Every session is supervised to ensure proper technique and to minimise injury risk, especially for those who may be frail or have a history of fractures. Rather than avoiding exercise out of fear of fractures, participants are guided through safe, progressive movements that build both strength and confidence. It’s Never Too Late to Start Whether you’ve recently been diagnosed with osteopenia or osteoporosis, or you’re simply looking to prevent age-related bone loss, Onero offers a proven path forward. It’s suitable for older adults, postmenopausal women and even younger people recovering from fractures. Bone responds to mechanical loading at any age, meaning you can still build bone strength well into your 60s, 70s and beyond!

Whether it’s seen on professional athletes or weekend warriors, sports tape has become a familiar sight in gyms, on playing fields, and in rehabilitation clinics. From rigid strapping to brightly coloured kinesiology tape, the promise is often the same—support, stability, and injury prevention. How effective is sports tape, really? Does it actually stop injuries from occurring? or is it more about managing existing pain and improving movement? Let’s take a closer look at what sports taping does, when it helps and why it might not be the complete solution many believe it to be.   Different types of tape commonly used in sports. What Is Sports Tape, and Why Do People Use It? Sports taping refers to a range of adhesive tapes used to support joints, muscles, and soft tissues during movement. The most common types include rigid sports tape (used for joint stability), elastic kinesiology tape (used for dynamic support), and cohesive wraps (used to compress or protect an area). Athletes often wear tape to feel more secure during high-intensity activities and sports, to reduce pain, improve posture and to psychologically "feel ready" to return to play. It’s frequently used in sports like AFL, rugby, basketball, CrossFit where the demands on the body are high and the risk of strain or injury is ever-present. Clinicians and therapists may also use taping as part of rehabilitation plans, particularly when someone is recovering from an ankle sprain, shoulder instability, knee pain, or tendinopathy. In these situations, tape is applied with specific tension and direction to modify load, improve awareness, or reduce aggravating movements.   Can Sports Tape Actually Prevent Injuries? The short answer is not reliably. While sports tape can offer temporary support  and help reduce the risk of certain injuries—especially in people with a previous history of injury—it is not a substitute for strength, control, or proper biomechanics . For example, ankle taping has been shown to help reduce the incidence of re-injury in athletes with chronic ankle instability. However, that effect is generally short-lived and often taping is only protective in the first 10minutes after it is applied. As the tape stretches or loosens during activity, its mechanical support decreases. In contrast, athletes with good ankle strength, proprioception, and balance tend to show lower injury rates, whether they’re taped or not. Similarly, kinesiology tape may help reduce pain or improve feedback during movement but there’s limited evidence to show it can prevent injuries. Its effects are more neuromuscular than structural, meaning it may help improve awareness or posture temporarily but won't fix poor movement patterns or address underlying weaknesses.   An ankle with a common taping technique to support the outside structures of the ankle.   What to Consider When Choosing Sports Tape There’s no single “best” sports tape, it depends on what is being used for. Rigid tape is best for bracing joints like ankles or thumbs. Kinesiology tape is useful for dynamic support or feedback without restricting movement. Elastic wraps or compression tapes are often used to reduce swelling or protect areas during contact sports. The most important factor, however, is how  it’s applied. Correct taping technique, based on your specific injury or movement pattern, makes all the difference. That’s why we always recommend being assessed and taped by a qualified practitioner, especially if you’re dealing with ongoing pain or a previous injury.   How We Use Taping at Ares Strength Rehab At Ares Strength Rehab, we use sports taping strategically, as part of a broader rehabilitation or performance plan. We don’t rely on it, but we do use it when it adds value. For example, we might tape an athlete’s ankle in the early stages of rehab post-sprain to provide support while strength and control are being rebuilt, or we might strap a hypermobile thumb in a lifter to reduce strain during gripping movements while working on grip strength and stability long-term. The goal is always the same: short-term support, long-term resilience.

Osteoporosis is often referred to as the “silent disease” because it progresses without symptoms until a fracture occurs. For many people, that fracture becomes the first obvious sign that something is wrong.What if there was a way to not only slow down bone loss, but actually improve bone strength and reduce the risk of these fractures? The Onero™ program is a research-backed exercise approach designed specifically for people with osteoporosis. Unlike general fitness routines, Onero™ has been developed to address the underlying causes of bone fragility with a focus on safe, targeted movement. It's a program built not just on theory, but on clinical evidence—showing real improvements in bone density, strength, and function. Here’s how the program works and why it’s emerging as a highly effective tool in the fight against osteoporotic fractures. What Is the Onero™ Program? Onero™ was developed by researchers at The Bone Clinic in Queensland, following the results of the well-known LIFTMOR study. This study showed that specific forms of high-intensity resistance and impact training could safely and effectively improve bone mineral density in people diagnosed with osteoporosis. The program itself is structured and supervised, with a focus on movements that challenge both bone and muscle. It’s about using the right kind of load to stimulate bone growth, strengthen the muscles that support the skeleton and improve the control and coordination needed to prevent falls. The deadlift, used in the Onero program Why Osteoporosis Needs More Than Just Calcium For many years, managing osteoporosis meant taking calcium and vitamin D supplements as well as medications while being encouraged to “stay active.” This is not enough to prevent fractures especially in older adults or those already diagnosed with low bone mass. Fractures typically happen not just because the bones are brittle but because people lose strength, balance, and confidence in their movement. Medications may help to slow the rate of bone loss, but they don’t make you stronger, more coordinated or more resilient. That’s where exercise becomes essential! How Onero™ Helps Reduce Fracture Risk The results of the LIFTMOR study showed that people who followed an Onero-style training protocol had significant improvements in bone density, particularly in the spine and hips. They also developed better balance, strength for life and improved posture (many lost their stooped posture!) However, these benefits didn’t come from doing easy exercises at home.One of the standout findings of the research was that participants need to be properly supervised with technique, but also the progression of when to add more weight needs to be done by a trained professional. The key lies in correct technique, professional supervision, and gradual progression. What to Expect from an Onero™ Session An Onero™ session is carefully structured and guided by trained professionals who understand how to work with low bone mass safely. Sessions are held in small groups, ensuring close attention to technique and progression. Each session includes movements that load the spine and hips in a controlled way, along with exercises that challenge balance and coordination. It’s not about high reps or pushing to fatigue. Instead, it focuses on quality movement, proper loading and steady improvement over time. People often find that not only do they feel physically stronger, but they also regain a sense of confidence they hadn’t realised they’d lost.Things like getting up off the couch, picking up the grandkids or doing chores around the house are just easier. How We Deliver Onero™ at Ares Strength Rehab At Ares Strength Rehab, we’re proud to be part of the national network of providers offering the Onero™ program. Our approach is grounded in evidence-based care, and we tailor each session to meet your unique needs, goals, and capabilities. It begins with a thorough assessment of your bone health, strength and mobility. From there, you are introduced to the common exercises done in the class then invited to join the next available class. The classes are fun and socialable, not only does everyone build stronger bones, but they also have fun while doing it! https://www.asrehab.com.au/onero

Recovering from spinal surgery is rarely straightforward. While surgery can correct structural issues, it doesn’t always restore functional movement (which is usually the culprit in the first place) and in some cases, pain can persist or return if underlying mechanics aren’t addressed! That’s where the McGill Method  can play a critical role in post surgery back rehabilitation. Back surgery is usually required to remove or alter damaged tissue but it doesn’t “fix” how you move. If you go back to the same habits that contributed to the problem in the first place, there’s a high risk of recurrence or even new issues in adjacent segments of the spine. Fusion cage used in a lower back fusion surgery No matter what type of back surgery has been done, it changes the mechanics of how the spine moves, which ultimately effects the stress on the different structures. If you have spine surgery, you need to respect your new spine mechanics and learn how to work with them, this involves identifying movements and postures that still provoke pain, learn how to modify them and then building up stability around the spine to support the healing tissue, creating a robust and resilient spine.   The goal is to teach you how to move well for life after surgery, not just while you’re in the clinic. This approach doesn’t rely on passive treatments or repeated appointments. It puts you in control of your recovery. https://www.asrehab.com.au/post-surgical-rehabilitation

Chronic back pain is one of the biggest burdens of disease in the entire world, it can feel like a never-ending battle. Limiting your mobility and interfering with daily life often leads to frustration when typical treatments fall short, and there’s a lot of them! There’s a different approach that’s gaining momentum for its evidence-based success: the McGill Method and there is only a few of us in Australia who practice it. Developed by Dr. Stuart McGill, a world-renowned spine biomechanist from Canada, the McGill Method focuses on identifying the precise cause of back pain through a rigorous assessment and then building a tailored strategy to fix it, without relying on surgery or passive treatments. The side plank, one of the McGill Big 3 exercises to enhance spine stability. Rather than a one-size-fits-all solution, the clinical framework combines assessment, movement education and corrective exercises to empower long-term relief. The McGill Method consists of: Assessment The process begins with a detailed mechanical assessment to determine your pain triggers. For example, some people hurt while bending forward, while others struggle with prolonged sitting or twisting. Identifying these patterns is key to choosing the right strategy. Elimination of Pain Triggers Once triggers are identified, the next step is learning how to avoid them during your daily movements. This isn’t about stopping all activity, it’s about modifying how you move to reduce stress on the spine. Building a Robust Spine McGill’s method includes a series of core stability exercises, known as the “McGill Big 3”: Modified Curl-Up Side Plank Bird-Dog These exercises are not the be all to end all back pain, they are simply designed to start the process to enhance spinal stability and reduce shear forces without aggravating your pain. Some people do not even start with these exercises! Unlike many approaches that focus on passive care (like heat packs or massages), the McGill Method puts the power in the hands of the patient. We focus on teaching you how to move better, build resilience, and maintain long-term spinal health. Many people notice improvements within weeks, not because of temporary pain relief, but because they’ve changed the root mechanics contributing to their pain. This is what makes it sustainable. https://www.asrehab.com.au/mcgill-method

Osteoporosis is a common yet silent disease because most people don't know they have it until they suffer a fracture. Early scans and detection are slowly becoming more common, but there are still too many older adults who are unaware of their bone health and when they finally decide to do something about it, the osteoporosis has progressed significantly, leading to greater time and difficulty to address it. There is good news, specific types of exercise can significantly improve bone density and reduce fracture risk. That’s where the Onero™ program comes in. What Is the Onero Program? Onero™ is an evidence-based exercise program specifically designed to prevent osteoporotic fractures. Developed from research conducted at Griffith University, it focuses on the type of exercise that’s been scientifically proven to improve bone strength! The program isn’t your standard walking or light resistance routine. It uses high-intensity resistance and impact training , which stimulates bone growth far more effectively. These types of exercise are generally avoided by the older population, due to deconditioning and fear of causing actually a fracture or another injury. However, when it is applied in a supervised and structured manner, injures can be avoided and bone strengthening can occur. When bones are exposed to high-intensity resistance and impact, they respond by getting stronger, just like muscles! But it needs to be heavy! This is key! Mal smashing out a heavy deadlift! Specific exercises allow us to tolerate the higher loads to apply the right kind of force to bones, especially in key areas like the spine and hips, where fractures are most common. The most common question: Is it safe if you already have osteoporosis and an osteoporotic fracture? (such as vertebrae crush fracture) Yes! The Onero program is clinically supervised and tailored to each person’s condition and ability. Most people will not start with the heavy exercises; they must first work on their exercise technique and tolerance to resistance training to build up to heavier loads.Each participant is carefully screened in an initial assessment and sessions are modified if needed. The research behind Onero has shown it to be safe and effective, even in older adults with diagnosed osteoporosis. Ask your Mum, Dad and Grandparents about their bone density! If they’re over the age of 50, it is highly recommended to get a DEXA scan (if they haven’t already), they are cheap and give a good indication on bone health. If it shows low bone density, then it can be addressed early before any fractures occur. The Onero program is a powerful, research-backed way to fight back. Stronger bones mean fewer fractures. Want to know more? Get in touch to see how the Onero program can benefit you or your parents! https://www.asrehab.com.au/onero

Osteoarthritis (OA) is the most common form of arthritis, affecting millions of people worldwide. It’s often associated with joint stiffness, pain, and reduced mobility. It is often described as ‘wear and tear’ and ‘bone on bone’ which has negative connotations and often makes sufferers avoid movement due to the fear of damaging their joints further. This couldn’t be further from the truth, in fact the most effective and evidence-based ways to manage OA isn’t rest, it’s movement and strength training! Example of an osteoarthritic knee joint (picture from www.knee-pain-explained.com/osteoarthritis-knee-pain.html ) “If I have arthritis, won’t weights make the bone on bone worse?” It’s a question I hear all the time, this is where exercise physiology comes in. Osteoarthritis has often been described as a “wear and tear” condition, but that’s an outdated view. It’s more accurate to think of it as a joint adaptation issue influenced by mechanical stress, inflammation, lifestyle factors, and muscle function. While cartilage changes are part of OA, pain isn’t always correlated with the amount of cartilage loss seen on scans. In fact, many people with severe joint changes on imaging report little to no pain and vice versa! Pain in OA is often the result of how the body moves and loads joints, along with deconditioning, fear of movement, and chronic low-grade inflammation. How an Accredited Exercise Physiologist (AEP) can help: Assess the Individual, Not Just the Joint No two people experience OA the same way. An AEP will look beyond your X-ray or MRI, considering your movement patterns, strength levels, goals, and pain triggers. Build Strength to Support the Joint Stronger muscles = less joint load. Improving the strength of muscles around an arthritic joint (like the quadriceps for knees or glutes for hips) can significantly reduce pain and improve function. Improve Movement Efficiency OA often leads to stiff, guarded movement. An AEP can guide you through mobility work and functional training to help restore smoother, more confident movement. Encourage Safe, Sustainable Activity Fear of pain often leads to inactivity, which worsens joint health over time. AEPs help break that cycle by building your confidence with progressive, achievable exercise plans. Support Long-Term Management Exercise isn’t just about short-term symptom relief—it’s part of a long-term plan to keep you doing what you love. Whether it’s gardening, walking, or playing with your grandkids, movement is medicine. “But What If It Hurts?” Another common and very valid question. A bit of discomfort during or after exercise doesn’t mean damage is happening. In fact, most of the pain disappears as you exercise, the muscles a warm up and the joint is able to move more. This is essential to maintain cartilage health and reduce pain over time. Your AEP will monitor your response to exercise closely, adjusting your program as needed to keep you progressing safely and confidently. Osteoarthritis doesn’t immediately mean you have to jump into a replacement surgery. With the right guidance and a tailored exercise plan, you can move better, hurt less, and maintain the activities you enjoy. If you’re unsure where to start or what is safe for your osteoarthritic joint, contact an AEP today! https://www.asrehab.com.au/exercise-physiologist

I’ve previously written about when pain is not always an injury, but when there is an injury ie actual physiological disruption of tissue, there is a healing process that needs to take place! This is unfortunately a slow process and much slower than most people think. A common misconception is bone healing, most people know that a broken bone is in a cast for six weeks and once the cast is off they’re good to go. This is however just the first stage of bone healing (callus formation), full bone healing takes up to 9-12months! All tissue in the body heals at different rates and there’s many aspects that influence this, such as the type of tissue, it’s location, blood supply, co-mobidities, medications and health in general. We want to optimise healing as much as possible which means we need to give the body the best environment to promote healing. The first thing to look at is your general health, if you eat poorly, have unhealthy habits such as smoking/vaping and are inactive, your body will be slower to heal, it is as simple as that. Making positive changes to your health will give the injured tissue the nutrients it needs to heal optimally. Secondary is addressing the stress on the tissue. Tissue stress is good, it promotes the tissue to heal, but it needs to be dosed appropriately at different stages of the healing process. This is easier to do for different areas, such as an ankle, you can go on crutches or in a moonboot, this significantly reduces the stress through ankle. This is more difficult to do for a lower back (braces for backs do exist, but they’re not very effective). So there needs to be a change in the way we go about our lives reduce the stress on the back to allow the injured tissue to heal. This can be adjusting the way we do repeated movements throughout the day, sitting postures and positions as well as modifying work duties. This then needs to be gradually progressed to promote the tissues to heal, as well as improve its capacity to take on stress so the injury is less likely to happen again. All tissue heals at different rates and we have to understand this and work with it, instead of trying to skip steps or rush.