Top 5 Tips to Stay Pain-Free and Moving Well in Central Otago

Life in Central Otago keeps you on the move whether it’s a morning run along Lake Dunstan, a day on the slopes, or long hours at work or home. But all that activity (and sometimes inactivity!) can lead to stiff joints, tight muscles, and those little niggles that slow you down.

At Move With Us Physio & Pilates, we’re passionate about helping locals stay strong, active, and pain-free. These simple tips can help you look after your body and keep doing the things you love comfortably and confidently.

1. Don’t ignore the little niggles

That tightness in your back or ache in your knee might seem minor now but small issues often build up over time. Getting assessed early by a physiotherapist can prevent long-term pain and bigger injuries later on.

Physio tip: If pain lasts longer than a few days, changes how you move, or keeps coming back, it’s time to get checked.

2. Keep moving every day

Movement keeps your joints lubricated, muscles active, and circulation flowing. You don’t need to hit the gym daily just aim for 20–30 minutes of walking, stretching, or light exercise.

Try this: Walk to get your morning coffee, stretch after a bike ride, or do a few squats while dinner cooks!

3. Build your core and glutes

Your core and glutes are your body’s foundation. When they’re weak, your lower back and hips work overtime often leading to pain.

At Move With Us, we focus on functional strength through Mat and Reformer Pilates, helping you build real stability and control.

4. Recover properly

After skiing, cycling, or long workdays, recovery is key. Stretching, foam rolling, and even gentle Pilates can help your muscles reset and reduce next-day soreness.

Local tip: Cromwell’s active lifestyle can be demanding make recovery part of your routine, not an afterthought.

5. Don’t wait until it hurts

Physio isn’t just about fixing injuries, it’s about preventing them. Regular check-ins, Pilates classes, or strength sessions can help keep you moving at your best, no matter your age or activity level.

Move With Us Physio & Pilates — Cromwell

We’re here to help you recover, rebuild strength, and move confidently again. Whether you’re managing pain, recovering from injury, or just want to feel your best, we’ve got you covered.

📍 Located in Cromwell
💙 Physio | Pilates | Rehab | Strength Training