Pain, Stiffness & Mobility

CONCERN

Aches, stiffness, and restricted movement affect many people in daily life, whether it’s waking up with a tight back, feeling shoulder tension after hours at a desk, or simply noticing that the body doesn’t move as easily as it once did. These symptoms may develop gradually or flare up suddenly, but they often share common underlying causes: muscular imbalance, poor posture, reduced joint mobility, or a lack of movement variety. While common, these issues don’t have to be permanent. 

Pain, especially when persistent or recurring, can limit activity and impact quality of life. It may result from mechanical stress, inefficient movement patterns, or postural strain, even without a clear injury. Evidence supports that movement-based interventions, such as targeted physiotherapy, active exercise, and non-invasive treatments, can significantly reduce pain, restore function, and help prevent future flare-ups. The goal isn’t just to mask discomfort, but to resolve the underlying causes. 

Stiffness often goes hand-in-hand with pain, particularly in areas like the lower back, neck, hips, and shoulders. When joints don’t move freely, surrounding muscles can tighten to compensate, creating a cycle of restriction and discomfort. Structured strategies that include stretching, joint mobilisation, and strength training have been shown to improve mobility over time, making daily activities easier and helping the body feel more at ease. 

Posture also plays a key role in how we feel and function. Long hours at a desk, repetitive movements, or years of compensatory patterns can subtly shift alignment and increase strain on the body. Improving posture isn’t about holding a rigid “perfect” stance, it’s about training your body to move efficiently, distribute forces evenly, and support itself through a wide range of motion. Small changes in muscle engagement and alignment can make a big difference in reducing tension and restoring freedom of movement. 

Effective strategies for pain, stiffness, and mobility should focus on helping people move better, feel more comfortable, and regain confidence in their bodies, so they can get back to living life with greater ease. 

Sources:

Geneen LJ, Moore RA, Clarke C, et al. Physical activity and exercise for chronic pain in adults: an overview of Cochrane Reviews. Cochrane Database Syst Rev. 2017;4(4):CD011279. doi:10.1002/14651858.CD011279.pub3. Available here: https://pmc.ncbi.nlm.nih.gov/articles/PMC6469540/  

Wong AY, Karppinen J, Samartzis D. Low back pain in older adults: risk factors, management options and future directions. Scoliosis Spinal Disord. 2017;12:14. doi:10.1186/s13013-017-0121-3. Available at: https://pubmed.ncbi.nlm.nih.gov/28435906/  

Shariat A, Cleland JA, Danaee M, et al. Effects of stretching exercise training and ergonomic modifications on musculoskeletal discomforts of office workers: a randomized controlled trial. J Back Musculoskelet Rehabil. 2018;31(2):427–433. doi:10.3233/BMR-150587. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC5883995/  

Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012;7(1):109–119. PMID: 22319684. Available at: https://pubmed.ncbi.nlm.nih.gov/22319684/  

Disclaimer: 
This content is for general informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Individual results may vary. Please consult a qualified professional before making healthcare or treatment decisions.