What is Osteopathy?

Osteopathy is a gentle holistic therapy. At The Mindful Spine Clinic we recognize the importance of working on the patients as a whole, which includes not just physical functionality but also the impact of career and lifestyle choices that may be causing underlying stresses on your body.

Whilst Osteopaths may manipulate the spine, it is just one of many approaches aimed at restoring the body to optimum health and function. Much of the treatment is hands-on working on surrounding soft tissues. Incorporating a truly holistic approach we are also trained to assess diet, nutrition, ergonomics and lifestyle factors to attain a true sense of well-being.

Do I need a referral?

No. Osteopaths are primary care practitioners and no referral is required. Check with your health fund scheme to see if this is a requirement of your policy.


If you wish to attend under the Enhanced Primary Care scheme and intend to claim reimbursement from Medicare you will require a valid referral from your GP prior to your appointment.

Can I claim from my Health Fund?

Many private health insurance schemes give benefits for Osteopathic treatment. Reimbursement will depend on the insurer and the plan you have chosen.

Contact the helpline of your insurance company who will explain the actual benefits and methods of a claim for your individual policy.

We offer the HICAPS system at the clinic for immediate payment of your claim.

What do I need to bring?

Be prepared to provide your previous medical or surgical history. If you have them and if they are relevant bring scan/MRI reports, and list of medication, or any other relevant information.

Is it safe to have treatment during pregnancy?

We provide safe therapeutic support for pregnancy both before and after the birth. Birthing can be an easier process if you are prepared. We can help you feel more confident by knowing that you have been structurally assessed and have understood the physics of the musculature and what happens before, during and after the birthing process. Jo will be able to talk you through pelvic floor exercises and also offer additional advice that will be of benefit. The treatment is safe and you will be in a compassionate, nurturing and supportive environment.

How do I make an appointment?

As a new patient the first step is to contact Dr. Josephine Frize to book an initial consultation. You can email or call Jo and she will guide you through the process, and make an appointment for you to attend the clinic. We look forward to speaking with you and welcoming you to The Mindful Spine Clinic.

Call Jo on (02) 9964 9722 Or 0420 983274

Or send an email to jo@themindfulspine.com

Pilates is a gentle but very effective form of physical exercise that was conceived by Joseph Pilates in the early 1900’s.

Joseph Pilates was an athlete and gymnast who saw the benefit of using “resistance” in exercise to tone your body and optimize performance.

Resistance means to ask your muscles to work against weight but not necessarily to lift weights like in traditional gym workouts. Pilates exercises are performed under instruction using floor work on mats, foam rollers, Pilates exercise balls and our state-of-the-art Body Balance Pilates machines.

The 3 core principals of Pilates are:

  • Core strength (the stomach muscles that support your pelvis and lower spine)
  • Balance and controlled movement (to provide flexibility, mobility and align your body with your mind)
  • Resistance based exercises (to build up strength in places where it is needed to support your body structure)

Pilates will change your body for the better! Pilates is much more than an exercise method, it is a mind-body exercise philosophy – it is a way of life.

A mind-body exercise like Pilates is activity that over time develops an enhanced mental awareness of the physical movements that you are performing, not just in the studio but in day-to-day life. With this type of exercise quality of movement is the primary goal rather than quantity of movement.

At The Mindful Spine Clinic a fully qualified instructor and clinician will use verbal cues and professional coaching on factors like the quality of breathing, rhythmic inhalation and exhalation during the exercise, and proper body alignment.

Mind-body exercise contributes to overall fitness and assists with engagement and connection between the mind and body.

Pilates is beneficial for people of all ages, fitness levels and body conditions. The exercises can be adapted, modified and customized for individual needs. Some advanced moves and sequences will challenge the most elite athlete and yet others are manageable for even the frailest physique. You will be expertly guided to ensure maximum benefit in a controlled environment that puts your safety and well-being first.

Our Pilates Programs provide for a very safe exercise option for most women during and after pregnancy. You will be clinically assessed by a fully qualified osteopath who is also a mother herself. You will be carefully monitored throughout the process and Jo encourages communication so that you are fully aware of the process and can provide essential feedback. At The Mindful Spine Clinic we pride ourselves in providing a safe and nurturing environment.

The Pilates Program will be tailored specifically for you, so that we can provide the best preparation and so that you can feel confident and enjoy your pregnancy.

As our state-of-the-art reformer machines are resistance based, you will not need to strenuously exert yourself or overheat. The machines are fully adjustable to suit your body.

After pregnancy, our Pilates Programs are perfect for re-building your body! Pregnancy and birth places a substantially increased load and strain on a woman’s pelvis, core stomach muscles and pelvic floor. The purpose of our Pilates Program is to help re-train these muscles so you can enjoy your new baby and get back to doing the things you love as quickly as possible.

Our rehab exercises require you to use your pelvic floor muscles, so you will be re-training your body to get back into shape from the very first session.

The personalised Pilates Program will focus on strengthening your whole body and so you are in the best condition to manage lifting a baby and all the additional bags, cots and strollers that you suddenly need to take everywhere with you!

It will also help with those frantic dashes to the toilet too!

You can be calm, secure and confident knowing your pelvic floor is strong!

Please feel free to call us if you need to discuss this further or if you have any specific conditions that you are concerned about. Call us and be prepared, we are here to support you.

Call Jo on (02) 9964 9722 Or 0420 983274

Or send an email to jo@themindfulspine.com

Pilates matwork and equipment exercises follow the same principles.

In matwork, your main resistance is the weight of your own body and supporting that weight while performing a wide variety of exercises. When working with equipment you will work against the weight of springs for resistance and stability.

The Pilates equipment helps assist people to accomplish some of the exercises, therefore, many people will find that matwork is more challenging. The equipment is most beneficial with clients that might have an injury or have other physical limitation. It is also beneficial for targeting specific muscle groups and building strength, so this would suit an athlete preparing for an event or rectifying a weakness. If a client is physically capable of doing both matwork and equipment it is recommended that both systems are used for maximum results.

The Mindful Spine Studio is fully equipped with specialized state-of-the-art Balanced Body Pilates equipment.

Pilates Reformer:
Pilates Reformer incorporates a movable carriage that you lie, sit, kneel or stand on. The reformer is fully adjustable to vary the resistant load for best performance and to suit your body and level of fitness.

While on the carriage you use straps (either with your hands or feet) that are connected to springs and use your own body weight, with some additional resistance to increase your core strength, flexibility and range of motion.

A reformer can be used for hundreds of rehabilitation exercises to ensure that we are able to deliver a program specific to your needs.

Pilates Cadillac:
The Pilates Trapeze (also called a Cadillac), supports fitness and rehabilitation for all ages and abilities. An extraordinary variety of exercises are possible – from gentle, spring-assisted sit-ups to advanced acrobatics. Balanced Body Trapeze Tables are engineered for maximum stability, efficient adjustment and safe use.

Pilates Chair:
The Pilates Split Pedal Chair is designed to strengthen muscle groups not easily reached by more traditional techniques and equipment, Chair workouts focus on upper and lower body strength and conditioning, and enhance stability, body control and balance.

Developing an athlete’s core (the deep abdominal muscles and muscles closest to the spine) can make athletes more agile, helps prevent injury and can increase sports performance.

From weekend warriors to elite professionals, athletes looking for a competitive edge will discover that our programs at The Mindful Spine Clinic can help you:

  • Increase performance – Throw or kick farther / Jump higher / Run faster / Increase accuracy
  • Correct muscle imbalances
  • Prevent injury
  • Correct structural or postural weaknesses
  • Prepare for tournaments or competition
  • Improve mind-body awareness and control

At The Mindful Spine Clinic we use our Pilates Programs to develop a strong core, increase strength and flexibility, and improve posture, stability and alignment. We can teach you to focus your concentration on smooth, flowing movement, and proper breathing. You become acutely aware of how your body feels, the space it occupies, and how best to control its movement.

Please feel free to call us to discuss your options. and how we can benefit your specific sporting or athletic goals.

You can exercise in non-slip socks or bare feet. Clients should wear comfortable clothing that isn’t too baggy. Active wear is ideal as this allows the instructor to see your alignment and better correct your form.

As a new client the first step is to contact Dr. Josephine Frize to discuss your individual situation. You can email or call Jo and she will guide you through the process and make an appointment. We look forward to speaking with you and welcoming you to The Mindful Spine Clinic.

Call Jo on (02) 9964 9722 Or 0420 983274

Or send an email to jo@themindfulspine.com