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Saturday     9am-2pm
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9 Scotts Road
Scotts Medical Center  #12-01
Pacific Plaza
Singapore 228210

Call Us at 64932252


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9 Scotts Road #12-01 Scotts Medical Center

Internationally trained physiotherapists skilled in Physiotherapy Singapore. We offer effective treatments for Back, Neck, Knee, Shoulder Pains at our clinic. 



Michael L.

About 80% of people will report back pain at some point of their lives. It is one of the most common issues that is presented to physiotherapists and it’s far more complex than an x-ray or MRI will have you believe!

Having completed a thorough medical examination and established the root cause of your pain a rehabilitation programme will be designed. Often, pilates type exercises can be integrated within this.

Some patients however may actually report that they have already been doing pilates and this had triggered their pain or at best not helped it. This is where we come in! - Here are three reasons why pilates may have not been helping you.

Did you know?

1) Activating/Tensing your core when doing exercises to “protect” your back. This can lead to bracing (an activation of all of your trunk muscles) which can be too much activation. As an example, move your wrist in circles, feels easy right? Now try with a clenched fist.

Harder, right? It is too much effort for a movement. This is very similar to a bracing trunk.

Furthermore “bracing” can lead to all sorts of pelvic floor problems such as stress incontinence in women. Our article next month will expand on this more.

2) Doing an exercise that is too complicated.
A popular exercise that people do is the ‘V’ this is a very dynamic exercise and can really load core muscles.

The ‘V’:


The ‘V’: Improper


Gross movement is often seen and it is poorly controlled at the head, neck and Thoracic spine (mid back). This often leads to neck pain and reinforces a forward head position and rounded shoulders.

3) Doing exercises that are too heavy.
A classic exercise that people do is the double leg lift. You lie on your back and lift both legs. Simple but requires a lot of core strength to do it without bracing. I often see people with back pain when they do this exercise incorrectly.

When your legs are lifted up, this weighs the pelvis down and makes you arch your back, straining the back muscles. You should be able to have adequate strength from the abdominals to stop your back from arching to keep your pelvis and spine in neutral (ideal position).

Call or email for a formal examination of your back pain and an expert review of how your pilates exercises could better be used in your care

Integrative Physio: +65 6493 2252 to see Kham or email:


Bachelors and Masters in Physiotherapy at Glasgow Caledonian University. He has worked in Singapore for
over a decade and has special interest and postgraduate
qualifications in clinical pilates.




3 Simple Signs of Shoulder Impingement

Michael L.


The phrase “shoulder impingement” is often used as an umbrella term for many different types of shoulder pain. It refers to the irritation or trapping of varying structures - musculotendonous or bursal in between the top of the humerus (arm bone) and beneath the tip of the acromion  (edge of the shoulder blade. ) Its quite difficult to determine this type of pain from early frozen shoulder or even pain referred from the neck.  

While you can consider visiting a physiotherapy clinic for proper diagnosis, there’s no harm asking yourself some questions to see wether you really have shoulder impingement. Here are the three simple questions you can ask yourself to clarify the matter

Any numbness/pins and needles or shooting pain to the hand?

Weird symptoms like tingling (pins and needles), shooting electrical pains to the hand and numbness rarely come from shoulder impingement. These symptoms could come from the neck or an area such as the thoracic outlet and need further investigation.

Does the pain wake me up at around 2am?

Bizarrely whilst many shoulder issues are painful to sleep on, rotator cuff tendonitis seems to consistently wake patients up at around 2am. If you’re not waking up it doesn’t meant that you don’t have impingement, but if you are it may indicate that you do!

 The Arc Test

This is a simple test where the arm needs to first be in a relaxed position. Now start moving it outwards toward your head in an arc. You will need to check the angle at which you experience the pain. For instance, if you feel the pain in the mid-range which is from 60degrees to 135degrees but not before and not after, you may well have shoulder impingement.

One of the best ways to deal with shoulder impingement is by utilising a through physiotherapy assessment and treatment. Medications to reduce inflammation (NSAID’s) or injection therapy to reduced inflammation (steroids) or provoke healing (PRP) can be of use. However, correcting your mechanics and dealing with restrictions within the soft tissues and joints whilst increasing strength and stability have been found to be just as good as surgery and with a fraction of the risk and pain. Furthermore repeated use of corticoseteroids into the shoulder have been shown to reduce the strength of the tendon and increase risk of further tears.   

Whilst there are occasions for surgery, a recent study actually showed that surgical decompression for shoulder impingement was no better than a sham/placebo surgery. Think carefully before going under the knife and remember….you are not your MRI!

4 more Unusual Ways to Prevent or Treat Neck Pain

Michael L.


In the first part of this article series, we looked at some off-beat remedies for treating back pain. Although visits to your physiotherapy clinic may still be required for diagnosing and managing acute injuries or chronic pain conditions, you can use some alternative treatments methods simultaneously. Here are some more unusual yet effective ways to deal with neck pain.

1. Eat Well

There is growing opinion and research to suggest that a number of nutrients are involved in pain relating to neuromusculoskeletal system. Vitamin D for joints and pain in general, magnesium for muscle, nerve and bone health and B vitamins for energy production in general and neurological health are key in the full functioning  of the systems that support you on a day to day basis.

2. Perform aqua exercises

Getting into the pool is possibly one of the most fun ways of managing your back pain. Consider a mild swim session once a week. Perform a few squats and free hand exercises as you stand bust-deep in water. Water provides a controlled resistance to your movements, reduces joint compression through buoyancy thus safely working wonders for aches and pains.

3. Apply ice and heat

Both warm compress and ice packs can work wonders for your neck pain. If it is a muscle sprain or spasm, consider using a heat pad. Ice pack is best suited for acute injuries (the first 12 hours). They can be applied for 20mins every two hours. You can seek further advice on this from a specialist in your nearby physiotherapy clinic.

4. Don’t sit straight - move

A large and growing body of evidence is attempting to fight popular opinion (since Victorian times) that sitting straight is best. The evidence suggests that no posture is better than any other when it comes to static/repetitive low loads. More likely, the suggestion is that movement is best. After all we were made to move, not to sit, nor stand still, no matter the position, for any length of time. The key to life and pain free living, perhaps, is variation.

Non-surgical Treatment Options for Neck Pain

Michael L.

Neck pain is both very common and fairly scary. Patients often rush to their doctor for scans to get to try and seek the answer to their pain but this often proves disturbing and unhelpful in equal measure. Often, neck pain is caused by poor posture, lack of movement or poor movement patterns that are occurring both in the neck and the rest of the body. Other common causes include sudden injury from an accident, degenerative disorders, spinal infection, and even stress or emotional tension. Most cases of neck pain do not require a surgical treatment. Self-help measures or home treatments help deal with most cases of neck pain. For more serious neck problems, you can visit a physiotherapy clinic or try other non-surgical treatment options.


If you have acute, short-term neck pain, you can use over-the-counter pain relievers or seek medical attention. Some common types of drugs that work well for neck pain include anti-inflammatory drugs, muscle relaxants and even opioids.

Cervical collars 

You may also be advised to use cervical collars to help support the neck and restrict extreme neck movements for a short period. Make sure you do not use it for more than one or two days. Long-term use of soft collars has not shown to be of benefit and may even worsen a neck condition by causing weakening of the surrounding muscles that support the neck.

Physical Therapy (Physiotherapy)

Combining manual therapy with exercise is one of the most effective treatments of neck pain. Manual therapy includes targeted soft tissue release (various types of specific massage), mobilisation of the joints and manipulation. If done correctly, this type of treatment helps release tension and muscle stiffness naturally. However, it is very important to undergo any kind of manual therapy under the guidance of an expert such as a Physiotherapist or Osteopath. chiropractor or osteopathic doctor. Physical therapy (physiotherapy) can resolve most cases of neck pain within three to six weeks. You practitioner will also ask you to continue doing some stretching and strengthening exercises at home to help prevent any possible relapse.

It will be important to seek a physiotherapist that looks for root cause of your condition, be it postural, your movement patterns or restrictions within your shoulders, mid back or even further afield to help solve the route of your problem. More research is now showing that is almost important to get the root of the problem with an MRI! 

Dry Needling

Dry needling is another technique often utilised my physiotherapists, osteopaths and medical doctors to resolve pain and reduce spasm, restoring muscle length. It uses the same type of needles as used in acupuncture but in this case the needles are briefly inserted into areas bands of tension causing a “twitch response”. This response causes a relaxation of the tissue and the brief injury to the tissue via the needle helps accelerate the healing process.

In summary there are a large range of treatments available for neck pain. Most of the time neck and back pain can not be adequately explained with an x-ray or MRI and does NOT require surgical intervention and can be resolved with physiotherapy or “conservative” management. The key is early assessment by a qualified practitioner to rule out any serious conditions and identify the route cause of your problem followed by appropriate manual therapy, exercise prescription and potentially adjuncts such as dry needling or acupuncture.

How to Deal with Chronic Pain

Michael L.

It is estimated that by 2030, chronic pain will affect 20% of the population in Singapore. Musculoskeletal pain such as neck, back and shoulder pain are highly prevalent. Chronic pain can give rise to other complications like fatigue, restlessness, and mood swings, decreased productivity at work and low mood. Thankfully, physiotherapy, among other treatment options, can help cure the problem from within. Here’s how you can deal with your chronic pain.

Start tracking the pain

 Keep a record of your daytime activity, tracking every detail. Mark pain suffered from certain activities on a scale of 0-10. You will be able to see patterns after a week or so. If it is the sedentary nature of your job that is causing the pain, simply change your chair or adjusting your desk height may be a good start. Sometimes you may even notice changes in pain with certain foods so a food diary may also benefit. A functional medicine practitioner or nutritionist will help guide you with this.

Engage in physical activity

It might sound counteractive, but staying physically active is necessary to fight chronic pain. The body's natural reaction to pain is to protect the concerned part from further strain. If you experience acute pain, you should rest and consult a healthcare professional. However, if you have chronic pain, you may be advised to engage in light physical activity. Go cycling, swim, walk, or get physiotherapy.

Keep the body hydrated

Dehydration is proved to aggravate conditions like back pain and headache. Drink 2-3 litres of water every day and always carry a water bottle with you. Now days water is potentially contaminated with synthetic hormones, heavy metals amongst other toxins. Get yourself a water trusted filter to help avoid this. A functional medicine practitioner can help guide you in this process.

Undergo Physiotherapy

Whilst self management is the aim. A physiotherapy clinic or physiotherapist can help to diagnose in structural pathology and also seek the underlying causes of your pain. Choose a practitioner that provides holistic treatment, seeks imbalances and utilises a wide range of techniques including dry needling, manual therapy. A practitioner that understands nutrition and systemic causes of pain is also of real value.

Don't force yourself

Those with chronic pain often have a tendency to get carried away and push through the pain. It might come off momentarily, but it could get even worse the next morning. The focus, instead, should be on time, and not task. Pacing is a technique where you can accomplish all your tasks by knowing how long you can go without experiencing pain. It is not a case of no pain no gain. Work within pain free limits to help “desensitise your brain to movement”.

Dos and Don'ts of eating

Processed food and refined sugar must be avoided, they trigger inflammation. Diets that are easy to digest can help reduce inflammation. These include leafy greens, low-sugar fruits, soy products, and foods rich in omega-3 fatty acids. Turmeric is an excellent anti-inflammatory ingredient which is also good for ligament flexibility. Foods bad for inflammation include dairy, eggs, chocolate, nightshade vegetables, and red wine. Magnesium in leafy greens is great for muscle relaxation amongst hundreds of other chemical reactions in the body and many of us are deficient without knowing.

Watch your posture

You needn't be an expert at Yoga or a member of the armed forces to have a healthy spine. This can be done by simply maintaining good posture while watching TV or working at the computer. Remember posture is the average orientation of body parts over time. This means you don’t have to sit straight ALL the time but on average you want to be in neutral. Basically “your next posture is your best posture” - in other words, keep moving! Set a challenge, move every 20mins - this is a key physiological time.

Manage Stress

Stress does many things.  It actually changes our hormone production pushing us more towards cortisol and reduces our sex hormone production. This causes all sorts of effects including increasing inflammation, increasing pain sensitivity but also reducing drive (for sex and for work), increasing weight gain around the middle and even effecting hair loss. There are many ways of managing this as we will go through in subsequent articles, but scheduling time out and even simple breathing exercises can make a real difference.



Lyme Disease - In the Lyme Light

Matt Winter

Lyme disease was, unsurprisingly, first named in the village Lyme, Connecticut, USA in 1975. Lyme stands for Lyme Borreliosis. The bacteria, Borrelia burgdorferi is carried in some tick bites and in fewer cases via horse-fly bites.

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My neck is causing my headache?

Matt Winter

Headaches are one of the most common ailments that affect people’s lives daily. Everyone complains of different types of headaches, positions of pain, duration and cause of these headaches. Fortunately, physiotherapy can help assess treat and manage the symptoms as well as treat the root cause of the problem.

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Can physio help my Jaw?

Matt Winter

Most people do not know that physiotherapy has been shown to be effective for a wide range of issues around the head including jaw pain, headaches and neck pain (1). Furthermore physiotherapy has also been proven to be effective in treating altered sensations like persistent itchiness, numbness and tingling and many more that are listed below (2). In a survey of members of the American Dental Association, physiotherapy was listed among the 10 most common treatments used, involving 10% to 17% of patients for jaw dysfunction (3). 

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How come everyone has Tennis Elbow?

Matt Winter

As stated in our previous article, people in the medical field tend to have a preference for certain diagnoses when it comes to certain locations of the body. This is true for the elbow with the majority of patients being told that they suffer from tennis elbow. This condition shares broad similarities to other conditions that effect the elbow so it is wise that you seek a physiotherapist for a thorough examination and management plan.

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Do you really have Frozen Shoulder?

Matt Winter

Do you really have Frozen Shoulder (Adhesive Capsulitis)?

Shoulder pain and restriction are common symptoms reported by everyone as they age. Most people seek help to relieve these symptoms and often receive the diagnosis of Frozen Shoulder. Unfortunately in a lot of cases this is incorrect as you will see below many shoulder conditions feature similar characteristics so can be easily confused. It is important that you see a physiotherapist so that they can thoroughly assess and advise on the optimal treatment for you.

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Myofascial Trigger Points - Helping to Unravel the mystery of pain

Ken Tan

A trigger point is an area of hyperirritable muscle that when pushed creates a regional aching pain. It can be palpated (or felt) as a taut band. The pain does not follow a neural, dermatomal pattern created by aggravation of a nerve root and often the pain will be distant from the source of the trigger point. Six hundred and twenty Trigger Points have been identified and documented with specific referral patterns. 

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