Latest News

First4Therapy

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30/Mar/2020

The Coronavirus epidemic is closing in. We are all practising social distancing, hand washing, wearing masks and gloves. What else can we do to prepare ourselves?

We can improve our health before an anticipated massive stress to the body so that it can deal with it better.

This is not a new concept, it was used by the British Army during WWII in order to be able to enlist as many soldiers as possible.


How do we prepare ourselves, just in case? 

Physical conditioning and exercise build muscle mass and improve heart and lung function.

Eating a protein rich diet, breathing exercises and psychological strengthening improve nutrition and mental health. We keep hearing about underlying health issues causing complications. These can be diabetes (so keeping a tight control on it becomes important)  and giving up or at least reducing smoking does too.

Exercise

Not becoming a couch potato is important. We can watch all the box sets and netflix series we like but we must keep moving. Jogging on the spot, dancing to music, short bursts of high intensity exercise are all good. Use cans of food instead of weights and do a few arm raises. Use a sock filled with gravel and tie it around your legs as a weight… there are lots of imaginative ways to make weights and of course, you can always use Amazon.

Breathing Exercises

These involve taking a deep breath and holding it for a few seconds before breathing out. In order to expand the upper lobes of your lungs, place your hands on either side of your chest, in the front just beneath your collar bones, for the middle lobes place them at the level of your arm pits and for the lower lobes place them at the level of your diaphragm.

Mental well-being

I’m not qualified to talk about psychological wellbeing but I’ve compiled a small list of free apps for mental well being like Elefriends, Silvercloud, Catch it, Stay Alive, SAM from MIND charity. Take a look at them and see what you like.


Free Video Consultation from First4Therapy

With a view to helping people stay fit in my area, I am offering to do telephone and video consultations for free for those that are not insured. The major insurance companies are paying for video consultations. I will assess you and provide a plan of self- management including simple ways to relieve pain and exercises to deal with the problem.

Please ring 01277 841118 or e-mail admin@first4therapy.com for more details.


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06/Mar/2019

You are not alone! Almost 80% of adults have suffered it at some point. Most of the time it is short term and lasts for a few days to a few weeks.

So what should you do if you have an acute episode ? Treatments have changed drastically over the past 30 years that I have been practising as a physiotherapist- Bed rest and traction was the norm for treating low back pain in the past.

But now, keeping active is the new mantra! Treat your back like you would an acutely sprained ankle- keep moving but gingerly avoid too much of any movement that hurts.
Take painkillers like Paracetamol- they don’t speed up your recovery but combined with activity will help a return to normal movement. Over the counter Ibuprofen, an anti-inflammatory also helps but you must check with your pharmacist to rule out any contra-indications to taking it. 


Hot or Cold – what is best ?

Some people prefer cold packs in the acute stage- never applied directly but with a wet flannel between the ice and the body – this helps in the first 2- 3 days to reduce inflammation. You can apply it for 20 minutes at a time 2 to 3 times a day. Cold packs work better if you have nerve pain or sciatica. 

If you have a lot of muscle spasm then you will find that heat helps to relax your muscles and if there is underlying wear and tear of the spinal joints, heat will improve local circulation and be more effective. Moist heat works better than dry heat but heat patches can be kept on for long periods and have been found to be effective.

I’m going to do a series of posts on low back pain. Feel free to ask questions and I will try and answer them to the best of my ability


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14/Jun/2018


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13/Jun/2018




Contact us


Call us

01277 841118


First4Therapy Clinic

New Century Clinic, 34b New Century Road,
Laindon, SS15 6AG


Contact / Bookings

admin@first4therapy.com



About us


First4Therapy are a Chartered Physiotherapy and Acupuncture Clinic based in Laindon. We also treat patients from the surrounding areas including Basildon, Horndon, Billericay, Brentwood and Stanford-le- hope.

We provide physiotherapy and acupuncture for a wide range of conditions. Our chartered and state registered physiotherapists will provide a comprehensive assessment and treatment that is tailored to resolve your particular problem.

First4Therapy are a member of the Chartered Society of Physiotherapy; Health Professions Council; Manipulation Association of Chartered Physiotherapists; Acupuncture Association of Chartered Physiotherapists; British Association of Hand Therapists.

Registered Physiotherapy provider for BUPA, AXA PPP, WPA, Exeter Friendly, Aviva, Cigna and Vitality Health.



Copyright by Kevin James Ltd 2018. All rights reserved.