Tablelands Sports & Spinal Physiotherapy is an established Allied Health Practice in Lithgow, just over the Blue Mountains, NSW and home to many adventure sports.
We are a multidisciplinary team made up of Physios, Exercise Physiologists, Occupational Therapist, Massage Therapist and Dietitian.
Tablelands Physio is known for delivering excellent client outcomes in a professional and friendly environment. The practice has been established for over 15 years and we are continuing to expand due to a growing network of clients, referrers, and an excellent community reputation for providing evidence-based treatment.
With the challenges of COVID-19 we are adapting and changing the way we manage our clients and providing exceptional care to the people of Lithgow and rural areas to help them manage their pain and to achieve their health goals.
We are looking for our next dedicated and experienced Physio to help our practice grow. We will also consider new graduates who are keen to learn.
There is plenty of scope for you to build your ideal client case-load, in fact we encourage you to do just that.
The right Physio for our team:
- Enjoys working with a varied population, from elite sports people to the elderly;
- Has a focus on hands-on, advice and exercise based management;
- Is good at communicating and networking;
- Is always thinking and doing one step ahead;
- Has a high level of empathy and emotional intelligence;
- A keenness to get in and work hard to build your list and promote the practice;
- Would like flexible work hours and a great work-life balance;
- Telehealth experience or keenness to learn;
- Fabulous personality that fits well within a team environment and patients love;
- Current AHPRA (Physiotherapy) registration, professional indemnity insurance ($20mill) and Work Cover approved.
If this sounds like a position you would be interested in and you are ready to dedicate yourself to our team long-term, please do not hesitate to apply by sending your resume and cover letter to email@example.com
We are looking forward to meeting our next fab Physio!
Click here to read our story in Lithgow Mercury.
Men’s Health and Exercise
There’s no better time than Men’s Health Week (14-20th June) to focus on some of the ways in which exercise can be used to improve the health and wellbeing of men in our community. Less than half of adult aged men in Australia engage in the minimum recommenced guidelines for exercise and less than ¼ engage in the recommenced levels of strength training, and levels of engagement decrease as men age.
Physical Activity Guidelines:
Coronary artery disease (CAD), suicide/self-harm, and chronic back pain are the three leading causes of disability/disease in Australian men. Exercise is a well-known therapy for both CAD and chronic pain, however exercise also has enormous benefits when it comes to mental health which we will focus on here.
Improvements in mental health resulting from regular exercise are very encouraging given the levels of mental illness in Australian men are so high, particularly in rural and regional areas. These improvements are related to both physiological and psychological changes that occur with exercise.
Most people are aware of exercise related increases in neurotransmitters called endorphins, which relieve pain and stress leading to better mood. Regular exercise also stimulates the growth of new neural connections in the brain which is key for brain health across the lifespan. Group exercise or team sports increase levels of social interaction which is beneficial for mental health, and exercise can also provide a sense of accomplishment when working towards and achieving a goal.
Another area where exercise can have a major impact is in the workplace.
Building towards at least 150 minutes of aerobic exercise, and at least two days per week of some form of strength training is a great first line of defence for combating the most common causes of disease and disability in Australian men, and Men’s health week is a great time to start making changes.
If you are unsure where to start, you can contact an Exercise Physiologist here at Tablelands Physio in Lithgow to receive a comprehensive assessment of your health status, and we can help plan and implement an effective exercise program that will set you up for success. Alternatively, you can drop in or call for some basic advice and guidance to get you started.
Accredited Exercise Physiologist
M.Clin.Ex.Phys, B.Sp.&Ex.Sci. AEP, AES, ESSAM
Book Online HERE
Winter is finally upon us, and the forecast of snow has people either excited or dreading it. The one thing that I see with a big change in weather is the reduction in people’s activity levels and the correlation with an increase in their back and neck pain.
People often report it’s due to the cold weather – there is some research to suggest it’s the change in barometric pressure that is related to reported pain, but many times it may be that we have sat at the desk or snuggled up on the lounge to watch an extra episode or 2 on Netflix!! – the combination of an increase in static activity and less exercise is often the real culprit.
So go on, get your winter woollies on and if there is a break in the weather, a quick walk or
even a session of some body-weighted exercises can be good; Think lunges, squats and even maybe some pushups.
June has been a busy month, with Jess Harris (Exercise Physiologist) starting with us and helping with Kristen’s load as she is winding down before her 2nd bub is due. Welcome Jess, it is great to have you on board. And we wish Kristen all the best, we are looking forward to meeting the new addition!
Richard, our Chiro is having some time off travelling around the Kimberly’s we are all a little jealous and we look forward to the regular updates. Don’t forget our Physios are very highly trained in treating necks and backs, so don’t let all your hard work go to waste while Richard is away. We hope he has a fab trip and look forward to his return.
A couple weeks ago Mali, Adam, Perri and myself undertook a tour of Clarence Coal mine. It was a great way to gain insight into the work many of our clients undertake and the demands of the job. Thanks to all the people at Clarence and Mitch for the tour. We even had a trial of the Virtual Reality training program. This is a fabulous program that helps train Miners in identifying hazards and ways to minimise the risks! We want everyone to be safe and this is a great initiative. (We may have also had a go on the unrelated “walk the plank” and “nightmare” programs – crazy how real it feels!! – and provided a bit of entertainment for all the people watching )
Click here for our hilarious VR experience
In exciting news, I’ve made the finalist list for Rural and Regional Excellence in Allied Health and in the Australian Physiotherapy of the year awards. It’s a bit of a shock, but I couldn’t have done this without the awesome support from my Tablelands Team and Family. It’s so great that our initiatives to get rural people Active, Healthy and Positive is gaining momentum. We always endeavour to enable our people to get back to doing what they love.
As we continue to grow and service more of the local community, we are again on the lookout for our next fabulous Physiotherapist and other allied health professionals; So if you know of someone who would be great fit for our team send them our way!
Our Tablelands Physio Family are our best source to find awesome people to join us, as you know how we work, our culture and generalised fun and craziness. We thank you in advance for all your help!!.
Don’t forget if you are having trouble getting out and about to do the things you love and playing your best sport, we have many health professionals from different areas to help you achieve your health goals.
Stay warm and keep moving!
Director, Tablelands Sports & Spinal Physiotherapy
What are your 2021 goals?
After a tough 2020, you may feel like you need to make up for lost time by setting big goals such as losing 20kg, exercising for 1 hour every day, or even quitting junk food cold turkey with an aim to begin on January 1st.
The reality is, that jumping in head first to a strict regime is less likely to result in sustainable change, and more likely to result in seeing the steps towards goals as punishments, rather than enjoyable moments.
Here are five tips to make your goals last longer than the first few weeks of the new year:
⭐ Don't set impossible goals
⭐ Don't be so hard on yourself
⭐ Find your WHY
⭐ Plan strategies to overcome possible barriers
⭐ Trust the process
Our Exercise Physiologists and Physiotherapists can help you set, and stick to your goals! For more information or to make an appointment, please call 6352 3131 or email firstname.lastname@example.org
We are back this week with varied hours, but back to normal hours next week.
A lot of people have been a little confused with the Covid-19 restrictions, and where exactly Lithgow falls under these restrictions. 🦠 Where the Blue Mountains is referenced as being The Greater Sydney Area, the Lithgow GA does NOT fall under the Blue Mountains Area 🦠
Stay safe, happy and well over this holiday period 🎉
#tablelandsphysio #covidsafe #holidays #restrictions #lithgow
In true, slightly slow off the mark style, it’s taken me all month to get organised to write this newsletter highlighting October as Mental health month.
The people of Lithgow and the surrounding rural districts have had a lot of ongoing stresses over the past year and I think it’s actually fitting to be writing this today as it’s 1 year since the Gospers Mountain fire started – who would have thought that that one lightning strike in the middle of the scrub would cause so much destruction? Over 2.6 million acres of our beautiful native flora and fauna burnt, heartache and many tears to those who lost their homes and properties, and a huge amount of stress and anxiety to everyone who lived in our region. Many of us are involved in the RFS and so many people donated their time, money and supplies to keep all our crews going and safe.
The fires were a stressful time for everyone and coming off 3 years of drought it’s no wonder the people of our area were in a heightened state of anxiety and in many cases depression.
In early March I was seeing a lot of people with pain and injuries that occurred during the summer but had not had the capacity to be able to address it previously. Many people were quite upset and had not actually spoken to anyone about their experience during the fires and drought until they came in for a physio appointment. I feel privileged and honoured that people felt they could talk to us and were comfortable to be able to open up about what has been happening in their lives.
Then along came COVID…. This was another level…. An unknown, and everyone was watching the situation overseas and seeing all the terrible images on the TV. No wonder people were again becoming anxious when we started to get cases. The messages we were receiving were confusing and the government and health districts were trying their best to give us the information, but they too were learning as they went.
There were so many uncertainties associated with COVID, none of us were sure of the health impacts, financial impacts and social impacts.
I know many people were really worried about all or at least some of these on themselves, their families and friends.
At Tablelands Physio we have been staying positive and available to our clients to help them through this time and not put anyone at any greater risk. We are truly grateful to all our clients who have been patient with our requests for masks, signing in, embracing the Telehealth options, scheduling dilemmas and incessant cleaning that has for the time being become out new norm.
Back to Mental health month….
I prefer to call it happiness month, but since I’ve missed most of October maybe we can flick it to November instead.
It is well known that the brain has a fight or flight mode. When there are stresses our body and brain go into overdrive to manage the situation, more adrenaline and cortisol is released, and we are often able to cope with quite stressful situations.
Unfortunately, if the stress goes on for a long period of time, we are unable to maintain this heightened level of stress and this causes adverse effects to our physical and mental health.
We get a fatigue and are at risk of developing higher levels of depression and anxiety.
As a Physio, I am managing people with pain all day every day and we know as health professionals that if people are in a level of heightened anxiety, depression or have sleep deprivation, their pain levels are increased and their capacity to cope is diminished.
We also know that by trying to manage our stress and anxieties, often by exercise, mindfulness activities, talking to friends or professionals, we can also have a positive impact on managing pain and our mental health. We are fortunate as allied health professionals that we can help you manage your symptoms and have time to listen.
A few tips that I have been trying to undertake this “happiness” month:
It is important that you look after your mental wellbeing and happiness- it will help you, manage that annoying injury, allow you to cope with whatever life throws at you and allow you to live a more fulfilled life.
If you are worried or not coping we are always about to help as we can, or point you in the right direction. I’ve added a questionnaire to fill out if you would like to see how you are tracking (you’re the only person to get the results). And I’ll include some links if you need more information.
this will put you in touch with the local mental health team if you are worried about yourself or a someone else.
We are always here to support and help you achieve your health goals, get you back doing the things you enjoy and reduce your pain. Check our Facebook or Insta page or ask to join our VIP Facebook group for all our up to date news, tips and advice.
Stay well, healthy and happy.
It’s been fairly fresh out, but I’ve seen a lot of you braving the cold mornings. This morning was apparently -7.5 degrees so it’s no wonder my legs were a little cold (probably quite fortunate that I didn’t know the temperature at the time).
We are in the midst of winter sports aka “dangerous sporting season” and this is about the time when people start to develop niggling injuries that they either don’t worry about till finals, or they have a few weeks off to rest the ”hammie” then find it’s just the same, if not worse when they go back on the field. So… get that niggle sorted before you find out you’re not ‘right’ for the important end of the season.
Call the practice 0263523131 or pop online at tablelandsphysio.com.au
Its very exciting to announce that John Frick, an accredited remedial sports massage therapist has joined the Tablelands Team. All the people who have had a massage are raving about him. Gwen and Sharlene are booking regular spots.
At this stage he is taking appointments on Tuesdays and Thursday...
FABULOUS PHYSIO WANTED
Just in case you didn’t know we are looking to hire our next awesome physio for our team. So if you know anyone who would be a great fit, please let them know we are looking. There is also the added bonus of a $500 reward to the person (or a charity of your choice) who refers us a physio (conditions apply, they must be selected via an interview process and stay for a minimum 12 months).
We are also looking for other allied health professionals to build and enhance our team, so if you, or someone you know is a speechie, dietician, OT, Psych etc etc please call in or drop us a line and we can have a chat. There is also the option of room rental.
Our goal is to have a fabulous health, well being and fitness team working together to provide a high level well rounded care to our Tablelands Family.
Online physio and massage bookings are working well... The only issue we are having, is that the system only releases a few at a time. You go in via our website tablelandsphysio.com.au and click on “Book Now”. Its pretty easy to follow, select your therapist and date and appointments pop up.
Don’t get disillusioned, if there isn’t an appointment that suits, just call us (0263523131), or email us email@example.com with the timeslot you are after and we will get back to you.. (remember I don’t work out the timeslots this online booking system releases)
BIRTHDAY PRESENT FOR ALL CLIENTS
We are so lucky here at Tablelands Physio to have a lovely client group, so we thought that to thank you for all your support over the past 15 years (can’t believe its been that long), we will give you a 20 %DISCOUNT off your next physio visit if you book within a month of your birthday. This offer applies to all clients who have been to the practice (young and old) and some may not be on this mail list, so feel free to pass on this email to your friends and family.
AND…. If you refer someone to us and its their birthday around that time, they will also get the discount and you might get a little something from us as a Thankyou for the referral. Nice people have nice Friends and Family (generally 😊 ) and that’s what makes it such a wonderful environment for us to work in. THANK YOU!
Tablelands Sports & Spinal Physiotherapy is our facebook page. We put up information and tips/tricks they are relevant to out customers. We also have our VIP page for our valued clients this often contains offers and you are able to message us directly and get questions answered quickly. Tablelands Physio VIP group. Jump on and have a look, like us, join the group and send us you top achievements so we can celebrate with you.
Congratulations!! you've made it to the end of a long newsletter, Thank you! My goal is to be better at sending out quick short ones. Until next time, stay warm and don’t forget to keep exercising!! and lets hope there is some good soaking rain on the horizon.
Sally Webb, Director