Understanding Pain, Movement & Everyday Comfort
Evidence-based guides on pain and the body's mechanics: what is happening, how it is assessed, and what the research says helps. Written for physiotherapists and doctors, each with a plain-language version for their patients.
Read by
Read by pain
What does it feel like?
Start from what you feel. Each line is how people describe it, and leads to the one guide that explains it.
Stiff neck in the morningCervical spondylosis: neck pain, stiffness and the pillowIn plain words
Lower back pain after standing all dayBack and neck pain from the feet up (the kinetic chain)In plain words
Mouth falls open before your legs tireIs your nose the weak link in your workout? (nasal obstruction)In plain words- Can't breathe through your nose at nightBlocked nose at night (nasal obstruction)In plain words
Pain deep in the buttock that runs down the legPiriformis syndrome (pseudo-sciatica)In plain words
Read by condition
Conditions, A to Z
One condition per guide, A to Z: what it is, what else it's called, and where to read about it.
- Cervical spondylosis
- Also called: Neck arthritis; loosely, "spondylitis"Age-related wear of the neck's discs and joints.Cervical spondylosis: neck pain, stiffness and the pillow
- Exercise-induced nasal obstruction
- Also called: Runner's nose; the weak link in trainingSide walls of the nose that cave in on hard breaths during exercise.Is your nose the weak link in your workout? (nasal obstruction)
- Flat feet (overpronation)
- Also called: Fallen archesArches that flatten and feet that roll in as you stand and walk.Back and neck pain from the feet up (the kinetic chain)
- Nasal obstruction
- Also called: A blocked nose; nasal valve collapseNarrowing at the nasal valve, the slit just inside the nostrils.Blocked nose at night (nasal obstruction)
- Piriformis syndrome
- Also called: Deep gluteal syndrome; pseudo-sciaticaThe sciatic nerve irritated deep in the buttock.Piriformis syndrome (pseudo-sciatica)
Read by body part
Where is it?
Tap a part of the body, or pick from the list.
Nose
Read by product
What you use
Every support and device the guides discuss, and the guide that weighs it against the evidence.
- Pillows & sleep
Ultra Slim Deep Sleep PillowRead about it inCervical spondylosis: neck pain, stiffness and the pillow - Pillows & sleep
Ultimate Cervical PillowRead about it inCervical spondylosis: neck pain, stiffness and the pillowBack and neck pain from the feet up (the kinetic chain) - Pillows & sleep
Ultimate Mattress TopperRead about it inBack and neck pain from the feet up (the kinetic chain) - Cushions
Cloud Seating ComboRead about it inBack and neck pain from the feet up (the kinetic chain) - Cushions
Cloud Seat CushionRead about it inPiriformis syndrome (pseudo-sciatica) - Cushions
Slim Seat CushionRead about it inPiriformis syndrome (pseudo-sciatica) - Cushions
Portable Travel Seat CushionRead about it inPiriformis syndrome (pseudo-sciatica) - Chairs
3D Posture Plus Ergonomic ChairRead about it inBack and neck pain from the feet up (the kinetic chain) - Insoles
Arch Support InsolesRead about it inBack and neck pain from the feet up (the kinetic chain) - Footwear
Barefoot ShoesRead about it inBack and neck pain from the feet up (the kinetic chain) - Orthotics
Lumbo Sacral BeltRead about it inBack and neck pain from the feet up (the kinetic chain) - Hot & cold therapy
Orthopaedic Heating BeltRead about it inBack and neck pain from the feet up (the kinetic chain) - Hot & cold therapy
Hot and Cold Therapy BeltRead about it inBack and neck pain from the feet up (the kinetic chain) - Personal care
Five Finger Neck MassagerRead about it inBack and neck pain from the feet up (the kinetic chain) - Personal care
Nasal Strip ProRead about it inIs your nose the weak link in your workout? (nasal obstruction)Blocked nose at night (nasal obstruction) - Personal care
Nasal StripsRead about it inIs your nose the weak link in your workout? (nasal obstruction)Blocked nose at night (nasal obstruction) - Pain relief assist
Portable Balance TrainerRead about it inBack and neck pain from the feet up (the kinetic chain)
Stage 1 of 3
Relieve
Pain control: it hurts now, calm it down. What each guide says to do at this stage.
- Stiff neck in the morning
Settle the flare, in the first 2 weeks.
- Keep your neck moving gently; don't hold it still.
- Painkillers if needed, such as paracetamol or ibuprofen, as your doctor or pharmacist advises.
- No soft collar for weeks: it can weaken your neck muscles.
- Heat and massage give short-term comfort at most.
- Lower back pain after standing all day
Calm a flare enough to keep moving.
- Heat on your back or neck, 20 minutes at a time.
- A back belt only for heavy jobs during a bad spell, not all day.
- Keep moving: staying active is the core advice for back pain.
- Mouth falls open before your legs tire
Breathe through your nose in this session.
- Warm up close to the start: the opening effect fades within 20 minutes of stopping. Watch a warm-up (demo video, opens in a new tab)
- If the cheek pull helped, wear a nasal strip. If you sweat a lot, put it on 30 minutes before.
- Rinse with saltwater if you're stuffy. Watch how (demo video, opens in a new tab)
- Can't breathe through your nose at night
Open the nose tonight.
- Rinse with saltwater if you're stuffy. Watch how (demo video, opens in a new tab)
- Sleep with your head raised.
- If pulling your cheek outward helps you breathe, wear a nasal strip at night.
- Skip the fixes that backfire: no decongestant spray for more than 5 days, no menthol rubs, no taping your mouth.
- Pain deep in the buttock that runs down the leg
Take the pressure off the nerve so the ache settles.
- Break up sitting: stand up and move every 30 to 45 minutes.
- Sit on a memory foam cushion on the chair you use most, so your weight spreads instead of landing on the sore spot.
- Stretch gently: the figure-4 stretch (demo video, opens in a new tab), 30 seconds, 3 times, 2 to 3 times a day. A stretch, never pain.
- Painkillers only as your doctor advises.
Stage 2 of 3
Restore
Stability: keep it steady, day to day. What each guide says to do at this stage.
- Stiff neck in the morning
Keep the neck level, day and night.
- One low, firm pillow that keeps your head level with your body. Side sleepers need a taller one.
- Don't stack pillows, and don't sleep on your front.
- Take breaks from looking down at a screen.
- Lower back pain after standing all day
Keep the chain level through sitting and sleep.
- Support the curve of your lower back when you sit, and stand up often.
- A medium-firm bed. On a very hard one, a memory-foam layer can help.
- A low, firm pillow that keeps your head level.
- Mouth falls open before your legs tire
Keep the nose working, session after session.
- Every day: a saltwater rinse, and a spray if your doctor gives you one.
- No decongestant spray for more than 5 days, and check cold tablets with a pharmacist before a race.
- Keep your mouth closed on the easy parts of every session.
- Can't breathe through your nose at night
Keep the nose open, night after night.
- Find your type: an allergy, a spray rebound, the shape inside the nose, soft side walls, or lying flat.
- If you were given a steroid spray, use it every day: it takes days to weeks to work.
- Keep to the nightly plan: rinse, spray if prescribed, strip if it helps, head raised.
- Pain deep in the buttock that runs down the leg
Keep the nerve calm through the long hours of sitting.
- Take your wallet out of your back pocket.
- Don't sit with the sore leg crossed over the other.
- Set up the seat: feet flat, desk at elbow height, and check you still reach the car pedals.
- Breaks matter more than any cushion: keep standing up every 30 to 45 minutes.
Stage 3 of 3
Reinforce
Strength & prevention: stop it coming back. What each guide says to do at this stage.
- Stiff neck in the morning
Strengthen the neck, shoulders and upper back, from week 2.
- Every day: chin tucks (demo video, opens in a new tab), isometric holds (demo video, opens in a new tab) and shoulder rolls (demo video, opens in a new tab), only to a stretch, never into strong pain.
- Score your neck again after two weeks: 5 points lower is a real change.
- Keep the habits when it settles, because it often comes back.
- See a doctor urgently for weakness, or pins and needles with neck or arm pain.
- Lower back pain after standing all day
Build the base so the chain starts straight.
- Foot exercises every day, for more than 6 weeks: short foot (demo video, opens in a new tab), toe control (demo video, opens in a new tab), heel raises (demo video, opens in a new tab) and the one-leg stand (demo video, opens in a new tab).
- If your feet roll in, an arch insole supports them while they strengthen: with the exercises, not instead of them.
- Walk, and build up slowly if you switch to barefoot shoes.
- Redo the one-leg stand after 6 weeks.
- Mouth falls open before your legs tire
Train your nose breathing and check your progress.
- A few minutes of calm nose breathing a day: in over 2 steps, out over 4. Watch how (demo video, opens in a new tab)
- Redo the two-minute checks after two weeks of the plan.
- If the shape inside your nose is the cause, a specialist may suggest surgery in the off-season.
- See a doctor if you cough or wheeze when you exercise, or nothing has changed after 6 weeks.
- Can't breathe through your nose at night
Train the airway and check your progress.
- If you snore, do the tongue and throat exercises every day. Watch how (demo video, opens in a new tab)
- Score your nose now and again after two weeks of the plan.
- Go back to your physio or doctor if one side is always blocked or nothing has changed after 6 weeks.
- Pain deep in the buttock that runs down the leg
Strengthen the hip so the pain doesn't come back.
- From about week 2, hip strength as your physio sets it: clamshells (demo video, opens in a new tab), side-lying leg lifts (demo video, opens in a new tab) and bridges (demo video, opens in a new tab), 2 to 3 sets of 10 to 15, 3 times a week.
- From week 6, build back up to running, stairs and sport gradually.
- Keep a short stretch and strength routine once you're better.
- See your physio or doctor if it hasn't eased after 3 weeks, or your leg feels weak.
For physiotherapists and doctors
Use these guides with your patients
Every guide has a plain-language patient view and a printable home guide to share after a session. Certifications & Training, leading to Frido Verified Partner, is coming soon.