Bansda Physiotherapy

16/10/2026

06/10/2026

Do you leak when you cough, sneeze, run, jump or exercise? 💗

Maybe it’s only a few drops.

Maybe you’ve started avoiding certain exercises.

Maybe you always check where the nearest toilet is.
Or maybe you’ve simply thought, “I’ve had children… this is just normal now.”

Urinary leakage is common — but you don’t have to simply put up with it.

And pelvic health physiotherapy is about much more than being told to “do your Kegels.”

A pelvic health assessment can look at your pelvic floor strength and relaxation, coordination, breathing and pressure management, bladder habits, movement, exercise and the factors that may be contributing to your symptoms.

✨ Swipe through the carousel to learn why leakage happens, the different types and what can help.
If this sounds familiar, you don’t need to feel embarrassed discussing it. It’s something I assess and treat regularly in clinic.

📍 Bansda Physiotherapy | Drumcondra, Dublin 9

🌸 Women’s Pelvic Health Physiotherapy

📩 DM “PELVIC” if you’d like to know more about an assessment, or use the booking link to make an appointment.

Know a woman who needs to hear this? Send her this post.

Save it for later + follow for more women’s pelvic health and physiotherapy education.

05/10/2026

No two days in physiotherapy are ever quite the same 💙

This week in clinic has been a great example of just how varied physiotherapy can be.

From wrist and ankle sprains to post-operative knee rehabilitation, postpartum pelvic & hip pain, hypermobility, spinal disc-related symptoms and helping someone manage back pain through an especially busy period at work.

Every person walked through the door with a different story, different demands and different goals.

And that’s exactly why treatment shouldn’t be one-size-fits-all.

Assessment and rehabilitation may involve looking at pain, movement, strength, mobility, workload, lifestyle, previous injuries and what you actually need to get back to doing.

Some of the conditions I’ve treated this week include:
• Wrist sprain
• Patellar tendinopathy
• Work-related back pain
• Heel spur
• Partial knee replacement rehabilitation
• Postpartum pelvic & hip pain
• Thumb & hand joint sprain
• Ankle ligament sprain
• Knee pain & hypermobility
• Cervical & lumbar disc bulges with referred pain

Different people. Different needs. Personalised physiotherapy.

If something has been bothering you and you’re wondering whether physiotherapy could help, feel free to get in touch.

📍 Bansda Physiotherapy | Drumcondra, Dublin 9

📩 DM for enquiries | Appointments available via our booking link

➕ Follow for practical physiotherapy, rehabilitation & women’s pelvic health education.

05/10/2026

Got a physio question you’ve been meaning to ask?
👇

Maybe your back keeps flaring up.

Your neck always feels stiff.
Your knee hurts when you exercise.
Your shoulder just doesn’t feel right.
Or perhaps you have a pelvic health question you’ve been hesitant to ask.

💬 Ask the Physio!

Leave your question in the comments below, or send me a DM if you’d prefer to ask privately.

You can ask about:
🦴 Back pain
💆 Neck pain & stiffness
🦵 Knee pain
💪 Shoulder pain & injuries
🌿 Women’s pelvic health
🏃 Sports injuries & rehabilitation
🩹 Post-operative recovery
✨ Or another physio-related concern

I’ll choose some of your questions to answer in upcoming posts and Reels.

👇 So, what’s been hurting or bothering you lately?

📌 Save this post for when you have a question

📤 Share it with someone who always has a physio question or needs a good Physio!

➕ Follow Bansda Physiotherapy for practical physiotherapy & rehabilitation education.

📍 Drumcondra, Dublin 9

General information only. Social media responses can’t replace an individual physiotherapy assessment.

01/10/2026

Stiff lower back?

Try these 3 gentle movements 👇

When your lower back feels stiff, the instinct can be to avoid moving, but gentle, comfortable movement can often help you feel more mobile and confident.

In this carousel, I’m showing you 3 simple movements you can try at home:

1️⃣ Cat–Cow: gently moves the spine through flexion and extension

2️⃣ Knee to Chest: a gentle stretch that may help ease lower-back tension

3️⃣ Lower Trunk Rotations: encourages comfortable rotation and spinal mobility

✨ The key: move slowly, breathe normally and stay within a comfortable range. You don't need to force a stretch for it to be useful.

Everyone’s back is different, so these exercises won’t be appropriate for every cause of back pain. If your pain is persistent, worsening, travelling into your leg, or you’re unsure which exercises are right for you, consider having it properly assessed.

💙 Save this carousel for the next time your back feels stiff.

📤 Share it with someone who’s always saying, “My back feels so tight!”

➕ Follow Bansda Physiotherapy for practical physiotherapy, injury and rehabilitation advice.

📍 Bansda Physiotherapy | Drumcondra, Dublin 9

BackExercises

Mobility Exercises, Physio Exercises, Spinal Mobility, Rehabilitation, Dublin Physio, Drumcondra, Physio Dublin. Move Better, Pain Management

1️⃣ CAT–COW | 5–10 repetitions

• Start on your hands and knees.

• Position your hands under your shoulders and knees under your hips.

• Cat: Breathe out as you gently round your back towards the ceiling and allow your head to relax down.

• Cow: Breathe in as you gently allow your spine to arch, lifting your chest and tailbone slightly.

• Move slowly between the two positions, following your breath.

• Stay within a comfortable range. Don't force either position.

✨ Remember: These movements should feel gentle and comfortable. Stop if they significantly increase your pain or cause new/worsening symptoms such as pain, numbness or tingling travelling down the leg.

💙 Save for later & follow Bansda Physiotherapy for more physiotherapy, mobility and rehabilitation education.

2️⃣

01/10/2026