Gold Coast Physiotherapist & Sitting Spinal Posture

Gold Coast Physiotherapist & Sitting Spinal Posture

Gold Coast Physiotherapist & Sitting Spinal Posture 810 810 Ace Health Centre

How a Gold Coast Physiotherapist Can Help with Spinal Posture When Sitting

Sitting might seem like the most harmless of activities, but when done incorrectly, it can be a significant source of discomfort and long-term health issues, particularly for your spine. Many people on the Gold Coast spend a considerable amount of time sitting, whether it’s at work, during their commute, or while relaxing at home. Unfortunately, poor sitting posture can lead to a range of spinal problems, including chronic back pain, herniated discs, and sciatica. This is where the expertise of a skilled physiotherapist comes into play.

Understanding Spinal Posture

The spine has a natural S-shaped curve that is essential for its function and health. Proper posture helps maintain this curve, reducing stress on the spine and surrounding muscles. When you sit with poor posture, you disrupt this natural alignment, leading to increased pressure on the spine and muscular imbalances. Over time, these issues can escalate into serious conditions requiring medical intervention.

The Role of a Gold Coast Physiotherapist

A physiotherapist specializing in spinal health can offer invaluable assistance in improving your sitting posture. Here’s how:

  1. Comprehensive Assessment
    • Posture Evaluation: A physiotherapist will start by assessing your current posture. This includes observing how you sit, checking for any deviations in your spinal alignment, and identifying any muscle imbalances.
    • Movement Analysis: They will also analyze your movement patterns to understand how your daily activities might be contributing to poor posture and spinal stress.
  2. Education and Awareness
    • Ergonomic Advice: Physiotherapists can provide guidance on setting up your workstation ergonomically. This includes the correct height for your chair and desk, the optimal position for your computer screen, and the best type of chair to support your spine.
    • Posture Training: You will learn about the ideal sitting posture and how to maintain it. This includes keeping your feet flat on the floor, your knees at a right angle, and your back fully supported by the chair.
  3. Customized Exercise Programs
    • Strengthening Exercises: Weak muscles can contribute to poor posture. Physiotherapists can design a personalized exercise program to strengthen your core, back, and shoulder muscles, which are crucial for maintaining good posture.
    • Stretching Routines: Tight muscles can also affect posture. Stretching exercises targeting the hip flexors, hamstrings, and the muscles of the upper back can help improve flexibility and posture.
  4. Manual Therapy
    • Joint Mobilization: If your spine has areas of restricted movement, a physiotherapist can perform manual therapy techniques to improve joint mobility and relieve pain.
    • Soft Tissue Techniques: These include massage and myofascial release to alleviate muscle tension and improve circulation, further supporting spinal health.
  5. Ongoing Support and Adjustment
    • Regular Check-ins: Your physiotherapist will monitor your progress through regular sessions, adjusting your treatment plan as needed to ensure continuous improvement.
    • Habit Formation: Developing good sitting habits takes time. Regular support and feedback from your physiotherapist can help reinforce positive changes and ensure long-term benefits.

Practical Tips for Better Sitting Posture

While working with a physiotherapist, here are some practical tips to help you maintain good sitting posture:

  • Adjust Your Chair: Ensure your chair supports the natural curve of your spine. Use a lumbar roll if necessary.
  • Take Breaks: Stand up and move around every 30 minutes to prevent stiffness and encourage better posture.
  • Use Footrests: If your feet don’t reach the floor, use a footrest to maintain a 90-degree angle at your knees.
  • Position Your Screen: Keep your computer screen at eye level to avoid straining your neck and upper back.


A Gold Coast physiotherapist (Ace Health Centre) can be a vital ally in your quest for better spinal health. By offering personalized care, education, and ongoing support, they can help you transform your sitting habits and alleviate spinal discomfort. Remember, good posture is not just about looking confident; it’s about ensuring the long-term health of your spine. If you’re experiencing discomfort or want to improve your sitting posture, don’t hesitate to seek professional help from a qualified physiotherapist at Ace Health Centre on the Gold Coast. Your spine will thank you! Contact us.

The Lacuna Method treatment for fungal nails

Toenail fungal infection

Toenail fungal infection 1920 971 Ace Health Centre

Toenail fungal infection

Caring for a toenail fungal infection is a combination of good hygiene practices, topical treatments, and sometimes, medical intervention.

Main podiatrist toenail fungal infection treatment options include:

  1. Lacuna method of puncturing holes in the nails
  2. Laser Treatment
  3. Total nail removal and application of antifungal
  4. Terbinafine oral tablets
  5. Total nail removal


Here are some important steps to follow to obtain the best results with any fungal toenail treatment:

1. Keep Your Feet Clean and Dry:

  • Wash your feet regularly with anti-fungal soap and water, paying special attention to the affected toenails. We recommend Defence Soap
  • Dry your feet thoroughly, including between the toes. Apply methylated spirits or antifungal solution if needed
  • If you have very sweaty feet (hyperhidrosis) we recommend regular footbaths using potassium permanganate crystals every 3 days

2. Nails:

  • Trim your toenails cutting away any area that is not attached to the nail bed
  • Use clean and sanitized nail clippers.
  • Keeping nails trimmed helps avoid more damage to the nail
  • Avoid using nail polishes

3. Antifungal Medications:

  • Over-the-counter terbinafine sprays can be applied to the affected toenail. We recommend Lamasil.
  • Applying antifungal (terbinafine) creams around the rest of the foot following product instructions

4. Footwear rules for toenail fungal infection:

  • Wear breathable footwear to reduce moisture and create an environment less conducive to fungal growth.
  • Change socks regularly, especially if they become damp. Make sure they are good breathable socks
  • Avoid walking barefoot / thongs / open shoes in public places where the risk of infection is higher.
  • Clean your footwear regularly using cold water and antiseptic/antifungal wash such as Canesten wash
  • Let your shoes dry out each time before putting them on
  • Avoid being barefoot in enclosed shoes.
  • Always wear clean socks.
  • Make sure they are good breathable socks that contain antimicrobials. We recommend lightfeet
  • Make sure you have laced-up shoes with a finger width between the end of your longest toe and the end of the shoe. Should be measured when standing.

5. Patience and Persistence:

  • Nail fungal infection can take time to resolve. Be patient and consistent with your care routine. To see maximum effect you should be following treatment for 6-12 months.

6. Nail Damage:

  • It’s important to note that fungal infections can cause irreversible damage to the toenail. Once the fungal infection has gone it may still not look 100% better.No treatment is guaranteed.

7. Your Health:

  • Your medical history has a big impact on your feet and your nails. Make sure you have regular blood tests and stay on top of your health.
  • Exercise regularly to maintain good blood flow to your feet and legs
  • Maintain a good diet to help keep your immune system at its best.
  • A reduced immune system, poor blood flow and a big medical history will reduce the results of treatment.

Contact us today if you have any further questions.


tendonopathy 1024 519 Ace Health Centre
Heel Pain. Heel Spurs. Ace Health Centre. Ace Podiatry. Best podiatrist Gold Coast. Bulk Billing Podiatry. Medicare Podiatry. Best Health Clinic Gold Coast.

Effective Solutions for Heel Pain

Effective Solutions for Heel Pain 1000 667 Ace Health Centre

Effective Solutions for Heel Pain | Find Relief with Our Expert Guidance

Heel Pain Relief: Experience Comfort and Get Back on Your Feet

Are you tired of dealing with persistent heel pain that hampers your daily activities? At Ace Health Centre, we understand the impact that heel pain can have on your quality of life. That’s why we offer expert guidance and effective solutions to help you find relief and regain your mobility.

Understanding Heel Pain:

Heel pain can be caused by various factors, including plantar fasciitis, Achilles tendonitis, heel spurs, or overuse injuries. Regardless of the cause, it’s essential to address the underlying issue to alleviate the pain and prevent it from recurring. Our team of experienced professionals specializes in diagnosing and treating heel pain, providing personalized solutions tailored to your specific condition.

Comprehensive Assessment:

When you visit Ace Health Centre, our skilled practitioners will conduct a thorough assessment to determine the root cause of your heel pain. We take into account your medical history, perform physical examinations, and may recommend imaging tests if necessary. This comprehensive approach enables us to create an accurate diagnosis and develop an effective treatment plan.

Customized Treatment Options:

Every individual’s heel pain is unique, and there is no one-size-fits-all solution. At Ace Health Centre we believe in personalized care. Our team will work closely with you to understand your specific needs and goals. Based on our assessment, we will recommend a range of treatment options, which may include:

1. Physical Therapy: Our skilled physical therapists will design a targeted exercise program to strengthen the muscles and tendons surrounding your heel, promoting healing and reducing pain.

2. Orthotic Devices: We may prescribe custom orthotic inserts or recommend appropriate footwear to provide support, stability, and cushioning for your feet, relieving pressure on the affected area.

3. Medications: In some cases, anti-inflammatory medications or pain relievers may be prescribed to manage your symptoms and reduce inflammation.

4. Extracorporeal Shockwave Therapy (ESWT): This non-invasive procedure uses high-energy sound waves to stimulate healing and reduce pain in the affected area.

5. Minimally Invasive Procedures: If conservative treatments do not provide sufficient relief, we can refer for minimally invasive procedures such as corticosteroid injections or platelet-rich plasma (PRP) therapy to target the source of your heel pain.

Ongoing Support and Rehabilitation:

At Ace Health Centre, our commitment to your well-being doesn’t end with treatment. We provide ongoing support and guidance throughout your healing journey. Our team will monitor your progress, make necessary adjustments to your treatment plan, and provide recommendations for at-home care to optimize your recovery.


Don’t let heel pain dictate your life. Take the first step towards finding relief and reclaiming your mobility. Schedule a consultation with our experts at Ace Health Centre today and experience the difference our specialized care can make.

Please note that the information provided on this page is for informational purposes only and should not replace professional medical advice. It is crucial to consult with a qualified healthcare provider for an accurate diagnosis and tailored treatment plan.

Ace Health Centre. Podiatry Gold Coast. Best podiatry Cold Coast. Bulk billing podiatry. Sharp, burning pain or numbness in the ball of the foot or toes. Podiatry Medicare.

Orthotics for Morton’s neuroma

Orthotics for Morton’s neuroma 1000 667 Ace Health Centre

Orthotics for Morton’s neuroma

Custom orthotics for Morton’s neuroma are a widely successful and commonly used treatment. Here at Ace, we have plenty of experience in treating Morton’s neuroma and designing custom orthotics to treat it.

What is Morton’s neuroma?

A neuroma is an enlargement of the nerve that runs between the bones of the foot. It can develop inflammation around the area which puts even more pressure on the nerve. It can cause a numbness and tingling sensation in your toes, be sore and painful, and sometimes feel like you are walking on a stone.

Orthotic prescription for neuroma

When designing custom orthotics for Morton’s neuroma it’s important to pay attention to a few things. The first thing is your arch height. The lower the arch the more pressure will go through the ball of the foot when walking. Therefore to reduce pressure through the forefoot we need to lift up or prevent the arch from lowering any further. When designing the orthotics we will adjust the arch height and the flexibility of the orthotics to help treat this.

If the foot has a very high arch this can do the same, increasing the pressure on the ball of the foot. This time rather than pushing up the arch, we want to make contact with the arch to redistribute more pressure under the arch and away from the forefoot and neuroma.

If the neuroma is still sore after adjusting the arch height then we add a metatarsal dome onto the orthotics. This helps splay fore bones between the toes and reduces irritation on the neuroma even further.

Shoes for your orthotics

When treating the neuroma you will need to make sure your shoes are the right size. Shoes that are too small and narrow with cause more pressure on the neuroma and cause further irritation. Your orthotics are only as good as the shoes you put them into, and so having your podiatrist recommend some good shoes is very important.

If you think you have Morton’s neuroma give us a call and book an appointment with our podiatrist. In the meantime check out this taping method that might provide you with some relief.

Chronic / Persistent Pain

Chronic / Persistent Pain

Chronic / Persistent Pain 1000 700 Ace Health Centre

Chronic/Persistent Pain

What is chronic/persistent pain?

Why is it that some pains last much longer than we expect them to? And why is it that if we have had a similar pain in the past which went away quickly is sticking around longer this time around? If we use the example of a muscle strain which we typically see muscle strains recovering in as little as 4-6 weeks, but when it lasts for 3-6 months why does it still hurt? Or why is it that when talking to two different people about their knee osteoarthritis, one has pain and limited with their activities while the other is reporting no pain and has no limitations?

Why is my pain lasting so long?

The short answer is there are numerous factors playing a role into how we experience pain and how long it can last. The longer answer is that our body/brain are very smart and very protective to keep us functioning. The brain and body use a lot of pathways to communicate to decide on the appropriate response to a stimulus (injury or event). The brain doesn’t want to waste time processing everything that happens to us so it creates shortcuts and calls on old memories, or things we’ve seen, how people have reacted to similar situations, or our expectations, stress levels, mental health, and mood. With this being said the brain decides to react to the stimulus or decides its not important enough to react.

So what does this mean?

In a sense this means that an injury that has caused pain and has recovered, may continue to persist due to our experiences and an ongoing fear avoidance to prevent ongoing pain. As we continue to build into that fear avoidance the body becomes more sensitive to pain and more restricted leading to longer recovery times. This is not to say that you should push through pain either though as that can also increase the bodies sensitivity. Discussing with a physiotherapist can help you find the right track back to your usual activities with graded exposure.There are also a few interesting cases out there that will further show how interesting the body is in reacting to different stimuli.


And if you prefer TED talks instead of reading you can google “why things hurt” with Lorimer Moseley

Or contact us today to see how our physios can help you with pain management. 

tennis elbow brace

Tennis elbow brace

Tennis elbow brace 671 935 Ace Health Centre

Tennis elbow brace

Do you ever see people wearing those black straps just below their elbow you might have wondered what it is? It usually isn’t a fashion item and in most cases would be a tennis elbow brace.

They might be wearing it to help with tennis elbow (lateral epicondylitis) injury. This may have been recommended by their health practitioner in order to help with their injury.

How does it help with pain?

The idea behind the brace is to help offload the pressure/tension being put on the tendons that connect to the outer portion of the elbow (common extensor origin). The majority of the forearm muscles cross the elbow joint and attach to the lateral epicondyle. So when overworking those muscles with job demands, lifting, painting, writing or even playing tennis all that load is being put through that area in a more localised distribution.

The benefit of the brace is that it essentially creates a new anchor point that helps distribute the force over a larger area and takes some of the stress off the lateral epicondyle. Doing this allows the tendons and muscles to have a better chance to recover and can help speed along with recovery. It also allows the person to perform the exercises required to rehab the injured area with less pain and reduce the risk of setbacks. Your physio therefore may recommend one to wear during the prescribed exercise programme.

How long do you have to wear a tennis elbow brace?

We never want to leave you reliant on those fashionable braces and as the recovery progresses you will feel more confident with slowly weaning out of the brace and back to doing the things you enjoy doing. Working with your physio will help you determine when that time will be so that you find the perfect balance of support and recovery while moving to a program that will help prevent future injury.

We always recommend getting the view of a health practitioner before purchasing any bracing to reduce the risk of purchasing the wrong brace and reduce the risk of causing other issues.


If you need a brace or have a tennis elbow, give us a call today. Book in with one of our physio to get that elbow back on track. Book here or call us on 07 5572 6222

Chronic Kidney Disease Dietitian Gold Coast

Chronic Kidney Disease Dietitian Gold Coast

Chronic Kidney Disease Dietitian Gold Coast 626 417 Ace Health Centre

Chronic Kidney Disease Dietitian Gold Coast

It’s a no-brainer that enjoying a healthy diet is essential for everyone’s health, but for those with chronic kidney disease (i.e. chronic renal disease/ CKD), diet plays an important role in slowing down the decline of your kidney function. If you want to preserve your kidney function and prevent yourself from the pathway of hemodialysis, then this article is relevant to you.

What is Chronic Kidney Disease?

Our kidneys are vital organs that are mainly responsible for removing waste products and balancing fluid in our body, including regulation of the body’s salts like potassium and sodium. They also play a role in regulating our blood pressure and controlling calcium metabolism (i.e. our bone health). If our kidneys cannot filter waste products effectively and gradually lose their function over time, it can be a sign of CKD. There are 2 main causes of CKD, diabetes and high blood pressure are responsible for up to two-thirds of the cases.

Therefore, the type of food you eat play an important role in controlling blood pressure and blood sugar level if you have diabetes.

What diet is good for you?

Unfortunately, there is no size fit all standard diet for kidney disease, a healthy diet can be different for everybody based on your health needs and blood results. A general rule of thumbs are:

  1. Have regular meals with a wide variety of food from all food groups

Try to have a consistent meal pattern (i.e. breakfast, lunch, and dinner) and enjoy foods from all core food groups, especially plant-based food, and whole grains. Aim to have half your plate with vegetable/salad.

  1. Minimize your salt intake

Try to use more herbs and spices to flavor food instead of salt and eat less processed food and takeaways.

  1. Don’t eat too much protein

Getting the right balance of protein can be tricky with CKD, eating too much causes your kidneys to work harder and decrease their function, but eating too little can cause muscle loss and weakness. Generally aim to eat a moderate amount of protein each day, e.g. a serving size of meat/fish close to the size of a deck of cards or 1 and a half cup legumes/pulses/tofu at main meals.

For any individualized meal plan or dietary advice, come and ask our dietitian today.

Does Tennis Elbow occur from playing tennis?

Does Tennis Elbow occur from playing tennis?

Does Tennis Elbow occur from playing tennis? 598 403 Ace Health Centre

Does Tennis Elbow occur from playing tennis?

A fun fact about tennis elbow is that it rarely occurs due to playing tennis, in fact only about 5% of people will develop tennis elbow from tennis! Tennis elbow can be described as a pain on the outside of the elbow with increased activity and movement. The pain can also refer down as far as the wrist and hand. So why does tennis occur if not from tennis? Tennis elbow can be seen as an overuse injury in which it can occur from increased job demands involving the wrist, hand, and elbow, or with manual labor.

What is happening that causes pain?

As tennis elbow is more of an overuse injury there are a number of factors that could be contributing to the pain. Due to the repetitive nature of job, hobbies, and daily life, the repetitive movements can cause inflammation around the elbow joint. Inflammation is the body’s way of trying to protect itself which can be painful to move the affected area. Furthermore, microscopic tearing and degenerative changes within the tendon can be occurring. This is caused by the tendon tissue not being able to handle the load of activity and can slowly weaken which in turn causes the sensation of pain in the area with movement and activity.

How long can it last?

Tennis elbow is related to load management and activity which means it can vary in duration. The pain being experienced can change in intensity and duration. You may find that pain is immediate with certain activities and will resolve afterwards, or you may find it occurs a few hours after activity. With most overuse type injuries like this we will typically see recovery times around 3 months. Discussing treatment options and activity modifications with a physiotherapist can help speed up the recovery as well as give you the tools to help manage the future risk of reoccurrence.

Book now with Joey our tennis belbow phyios. 

Neck Pain After Sleeping

Neck Pain After Sleeping

Neck Pain After Sleeping 225 225 Ace Health Centre

Neck Pain After Sleeping

Neck Pain After Sleeping – Have you ever woken up one morning and when you try to turn you head you can’t? Turning the other way feels fine but it’s very sore and painful to turn to one side. Neck pain after sleeping can happen without any warning. It can feel very uncomfortable and last longer than you want it to. This neck pain is usually called acute wry neck. Physiotherapists can help speed up the healing of this neck pain and get you back on track.

What is Neck Pain After Sleeping?

Neck pain after sleeping is usually due to what’s called acute wry neck. This happens when the joints and muscles on one side of your neck tighten and stiffen up. This can make it feel very difficult to move your head in one direction. This also usually only happens to one side of your neck, not both. It can happen out of the blue with no direct known cause. You may experience any of the following if you get acute wry neck:
  • Neck pain
  • Muscle spasms
  • Loss of movement of your head
  • Shoulder pain
  • Head positioned away from the side of pain
All of these also only occur on one side of the neck, not both.

How Do I Get Rid of my Neck Pain After Sleeping

 Luckily for you, acute wry neck can be treated in a very short period of time! Your physiotherapist can provide several different treatment options to get rid of your neck pain quickly. This may include:
  • Joint treatments
  • Massage
  • Other manual therapy techniques
  • Heat
  • Stretching exercises
  • Dry Needling
  • NSAID recommendations
  • Strengthening exercises
Treatment and further long term strengthening exercises can be of great benefit. This will relieve your pain quickly and also help prevent it from coming back! Strengthening specific muscles are a great way to keep your neck pain away. Your physiotherapist is there to help find the right exercises for you and keep you pain free.