Your Wellness Nerd

Your Wellness Nerd It's the culmination of years of real-world Physiotherapy experience.

Your Wellness Nerd is Australian Physiotherapist Grant Frost's platform to provide in-person care (Port Macquarie, NSW), online consultations, and educational video content on YouTube.

If Your Lower Back Pain is Here - PLEASE READ THIS:Lower back pain that feels like a band across the lower back, sits on...
09/06/2026

If Your Lower Back Pain is Here - PLEASE READ THIS:

Lower back pain that feels like a band across the lower back, sits on top of the hip, or radiates down the side of the hip is often not coming from the lower back at all - it can be a referred pain from the lower thoracic spine (T10-L1 areas) around the base of the rib cage.

Physiotherapist explains why pain across the lower back, on top of the hip, or down the side of the hip often originates from the thoracic spine (T10-L1).

Handwriting Beats Typing For Remembering & Learning
27/05/2026

Handwriting Beats Typing For Remembering & Learning

Recent research suggests that handwriting helps improve memory and learning when compared to typing. Read the full summary:

Post-Workout Hot Bath Doubles Strength Gains (vs Hot Shower):A 10-minute hot bath (40°C / 104°F) immediately after high-...
26/05/2026

Post-Workout Hot Bath Doubles Strength Gains (vs Hot Shower):

A 10-minute hot bath (40°C / 104°F) immediately after high-intensity leg training doubled strength gains (9.3% increase) vs just a hot shower (4.5%).

10-minute hot bath (40°C/104°F) immediately after resistance training doubled strength gains. Immersion matters – a hot shower was far less effective. Simp

Want Better Blood Sugar? Try Sitting Near a Window
26/05/2026

Want Better Blood Sugar? Try Sitting Near a Window

Study of 13 older adults with type 2 diabetes found that 4.5 days of natural daylight during office hours improved time in normal glucose range (50.9% vs 4

How to Use a Massage Gun for Tight Calf Muscles (with Heat Attachment)
25/05/2026

How to Use a Massage Gun for Tight Calf Muscles (with Heat Attachment)

Physiotherapist guide: how to use a massage gun (with heated heat) for tight calf muscles. Includes tack and floss technique, test-retest, and addressing r

Can listening to music decrease pain? Research suggests that actively listening to music (singing, playing, tapping alon...
20/05/2026

Can listening to music decrease pain?

Research suggests that actively listening to music (singing, playing, tapping along) can meaningfully decrease pain.

It potentially works by encouraging our nervous system to move out of that heightened, fight or flight response.

Personally, as a physio, I love this. I'm always looking for novel ways to help patients down-regulate long-term to positively impact their pain.

Give this breakdown a read and let me know your thoughts below!

- Grant

Study of 2,039 music therapy sessions: active engagement (singing, instrument play) reduces pain better than passive listening. Each 15 minutes increases e

ACL Return to Sport: Waiting 9+ Months Cuts Re-Injury Risk 7x
19/05/2026

ACL Return to Sport: Waiting 9+ Months Cuts Re-Injury Risk 7x

Returning to sport before 9 months after ACL reconstruction increases second ACL injury risk 7-fold. Strength tests did NOT predict reinjury. The evidence

Do You Have to Have Surgery For an ACL Tear?
18/05/2026

Do You Have to Have Surgery For an ACL Tear?

A landmark study of 485 patients found two-thirds (63%) of ACL tears avoided surgery entirely at two years with outcomes similar to those who had delayed r

30 Minutes of Morning Sunshine Improves Sleep Quality
16/05/2026

30 Minutes of Morning Sunshine Improves Sleep Quality

Study of 1,762 adults found every 30 minutes of morning sunlight before 10 a.m. shifted sleep midpoint 23 minutes earlier and improved sleep quality. After

Is the Wim Hof Method More Effective than Meditation?
15/05/2026

Is the Wim Hof Method More Effective than Meditation?

Wim Hof Method (breathwork + cold showers) vs meditation. WHM produced greater energy, mental clarity, and dose-dependent stress resilience. Cold showers a

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