Many of us experience painful or stiff joints when we wake up in the morning. Unfortunately, when these become our ‘new normal’, we believe that there isn’t anything that we can do about it. But the good news is that we don’t need to live with this pain – there are many exercises and rehability programs that we can utilize to minimize or even completely heal ourselves.

Daily aches and pains

If you don’t know where to start to relieve the sore, painful, or stiff joints that you’ve become accustomed to, you’ve come to the right place! The Back Clinic specializes in back, neck, shoulder and other joint pain.

Below we’ve listed a few common types of pains and some helpful tips to assist in minimizing them: 

  • Aches and pains while sleeping

Have you ever lain awake at night, tossing and turning, because of that annoying ache in your neck or shoulder? It seemed fine during the day but now that you are are laying down, you start to feel more discomfort or pain?

When your body is at rest, your mind becomes more aware and starts fixating on any dull or throbbing pain. Additionally, since you are now in a reclined position, the weight of gravity will pull differently on your neck or shoulder, causing strain. The goal is to support the body correctly so that you can have a restful night’s sleep.

a. Try to lie on your side or back. Use 2 pillows. Have the bottom pillow supporting your shoulders and the top pillow supporting your neck.

b. Hug a pillow. This will put your top shoulder in an open position. Tuck the pillow up high under the arm.

c. Use a pillow between your legs when you are on your side, or behind your thighs if lying on your back. This helps take pressure off your spine. 


  • Arthritis Pain

Do you find your knee or hips hurting after sitting for too long? Has bending or squatting become difficult or even painful? This is a common complaint of people with knee or hip osteoarthritis.

a. Physiotherapy is the preferred method of treatment because it discovers the abnormal movement in the joint and naturally corrects it. With hands-on therapy, special strengthening and balance exercises, knee or hip pain can typically be completely relieved. 


  • Sports Injuries 

Exercise is an important part of life to become or stay healthy. For many people, sports are a fun way of burning extra calories, socializing, and getting fit. Unfortunately, this also means the occasional sports injury or a flare-up of an old injury. The most common injuries include: sprains, strains, and shin splints. 

a. Proper training, strengthening, and stretching are the most important elements to preventing sports injuries.

b. It’s important to work with professionals that are trained in your sport and are dedicated to making sure you are properly conditioned before doing the sport.


At The Back Clinic, the physiotherapists have years of experience working with different sports injuries and helping to train individuals on how to prevent injuries. They can customize an exercise and sports injury prevention program that recognizes the weaknesses in your musculoskeletal system, allowing you to recover quickly and stay active.

Whatever your specific daily aches and pains are, they’ll be catered for at The Back Clinic. Most medical aids are covered or cash rates can be selected. You no longer need to suffer alone. Call us at 063 097 5603 or email at

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Contact us to find out more about treatment at The Back Clinic or with any questions you may have.

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