🏠🦵💬 “I’ll fix it myself…” – but will you really?
With YouTube videos, fitness apps and rehab influencers, many people choose to do rehab at home. And that’s great – body awareness is growing and movement is medicine. But here’s the truth: not every issue can be fixed with online exercises.As an osteopath and physiotherapist, I’ve seen the difference between a patient who works wisely at home and one who unknowingly makes things worse.
✅ When is home rehab a good idea?
- After consulting a specialist – when you have a clear, personalised plan.
- In the recovery phase – after hands-on treatment to maintain results.
- For mild tension and overloads – such as postural back pain, stiff neck, general tightness.
- As prevention – mobility drills, core work, breathwork, stretching, foam rolling.
🧠 A good home routine should help within a few days or weeks – and never make things worse.
❌ When home rehab can do harm:
- If pain gets worse over time.
- If you have neurological signs – tingling, numbness, radiating pain.
- If you don’t know what’s actually wrong – shoulder pain could be a neck issue or even posture-related.
- If you follow random YouTube exercises that aren’t tailored to your problem.
- If you push through pain because you think “no pain, no gain”.
👣 Where's the line?
In my clinic I often say:
“Do what helps you. If you don’t know what that is – come in, I’ll guide you.”Your effort is crucial – but diagnosis, technique and timing require a trained eye.
🧩 Smart rehab at home – the checklist:
- See a specialist at least once.
- Understand what and why you’re doing.
- Focus on quality over quantity.
- Listen to your body’s signals.
- If in doubt – don’t guess. Get help.
🔄 Summary: Home rehab – yes, but...
...only when:
- you understand the goal,
- follow a plan,
- monitor your progress,
- and know when to ask for help.
Sometimes a single visit can give you the roadmap you need. Other times, you’ll need ongoing guidance. And that’s OK. Health is not an expense – it’s an investment.