Back Pain Slowing You Down? Physiotherapy Can Help!
Here’s a fact about back pain that may bring you some comfort: it’s one of the most common musculoskeletal complaints in the world. Around 80% of people will have back pain at least once. So, if you’re suffering now, you probably aren’t the only one!
Of course, that thought does little to help if your back pain keeps you from performing day-to-day activities — as it often does. Back pain is often accompanied by mobility restrictions that make walking, rising from sitting, or bending over difficult. And if left untreated, it can sometimes lead to long-term pain and dysfunction.
At Elite Physio and Massage, we know how debilitating back pain can be. Our team of dedicated physiotherapists will help you understand the cause or causes of your back pain and work with you to develop a personalized treatment plan that will let you get back to the activities you love to do.
What Causes Back Pain?
One of the reasons that back pain is so common is that it’s associated with several different injuries, underlying conditions, or lifestyle factors. That said, most back pain is non-specific, meaning it’s not caused by a specific disease or specific structural problem, but caused by mechanical issues. Mechanical issues are difficult to pinpoint and may include multiple tissues in and around the spinal joints.
The first step in treating your back pain is understanding what’s contributing to it. Our therapists will perform a comprehensive evaluation to help us learn as much as possible about your experience with back pain, including screening for any mobility limitations or weakness you’re struggling with.
Here are some of the more common sources of back pain that we see at our clinic:
- Strains and Sprains: A strain occurs when you injure the muscles in your back. A sprain occurs when you injure the ligaments that link your spinal vertebrae. Both can cause pain and limited mobility, and they often result from lifting with improper form (such as twisting while lifting) or attempting to lift something too heavy.
- Herniated Discs: Soft, flexible discs separate and cushion your spinal vertebrae. If one of those discs herniates — that is protrudes out — and irritates a nearby nerve, it can lead to intense pain, feeling “stuck” in a stooped over position, and often pain down the leg known as sciatica.
- Osteoarthritis: Osteoarthritis is the most common form of arthritis in the world, occurring when the cartilage and bone tissue in a joint degenerate and become inflamed. While we often associate it with the hips, knees, or hands, it can occur in the spine, too. Spinal osteoarthritis is sometimes called spondylosis.
- Lifestyle Factors: Several factors can contribute to lower back pain, including improper posture, prolonged sitting, or weakness in the muscles that wrap and support your spine (your core muscles).
Why Physiotherapy at Elite Physio and Massage Is Your Back Pain Solution
While back pain often resolves on its own within 1-3 months, physiotherapy is an excellent choice for people with particularly intense pain or extremely restricted mobility. It’s also useful for people with chronic back pain — defined as pain that lingers past that three-month mark.
We customize all our back pain treatment plans according to your specific needs: the location and severity of your back pain, any mobility restrictions, your ability level, and overall goals. We’ll work to address the underlying issues causing your pain rather than simply masking the symptoms.
How will we do this?
Through a blend of the following techniques:
- Manual therapy helps manage pain, promote blood circulation, and improve mobility.
- A personalized therapeutic exercise plan improves the strength, flexibility, and endurance of your back and core muscles. Muscle weakness significantly contributes to lower back pain, so exercise is a must.
- Specialized training, such as proper techniques and activities that simulate functional movements you’ll need to perform (i.e., squats, lunges, lifting, etc.).
- Prevention strategies help reduce future back pain incidents. These strategies might include postural corrections or suggestions for at-home exercises, such as a walking program or regular strength and mobility practice.
- Electrotherapy may be used to help reduce pain, decrease muscle spasms, and promote healing by delivering gentle electrical stimulation to targeted areas.
Exercise of the Month
Bird Dog
(Core, Lower Back, Glutes)
- Start on your hands and knees on a mat or table.
- Brace your abdominals and keep your back flat.
- Slowly raise one arm straight out in front of you while simultaneously raising your opposite leg back behind you until both limbs are straight and parallel with the ground.
- Lower them back down and repeat with your other limbs.
3 Sets, 10 Reps.
Get Moving Again with Physiotherapy!
Back pain is more than just pain. It can severely restrict your mobility, leading to less exercise and movement, further contributing to pain and dysfunction. The Elite Physio and Massage team is here to help you break that cycle and find relief from back pain for good.
Call us today to schedule an appointment!
Sources: https://www.choosept.com/guide/physical-therapy-guide-low-back-pain, https://pubmed.ncbi.nlm.nih.gov/32669487/, https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004057.pub3/full
Prevent Back Pain and Mobility Restriction Before It Starts!
Do any of these statements apply to you?
- I have a job that requires me to sit at a desk.
- I struggle to find time to exercise regularly.
- I never learned proper lifting techniques.
- People frequently tell me I slouch.
If so, you may be at a higher risk of developing back pain. Several lifestyle factors can increase the likelihood of an injury leading to back pain. Fortunately, physiotherapy at Elite Physio and Massage is a great choice not only for resolving back pain but for stopping it before it even begins!
Three Simple Back Pain Prevention Tips
Tip 1: Exercise
Regular physical activity helps strengthen the muscles that support and stabilize your spine. Find something that suits your interests and ability level, such as daily walks, simple resistance exercises, or dance fitness classes.
Tip 2: Minimize Sitting
Prolonged sitting can have wide-ranging effects, including increased pressure on your spine. If you have a desk job, get up and move around every 30 minutes or so, even if it’s just to stand up and stretch.
Tip 3: Ask for Help
When it comes to lifting heavy objects, don’t get ambitious! Ask for help when lifting anything heavy or awkwardly shaped, and make sure you’re using proper lifting techniques. Not sure what those are? Our therapists will happily show you how to lift without risking injury.
While these tips can get you started, the Elite Physio and Massage physiotherapists can help you develop a customized back pain prevention plan. We’ll help you identify any lifestyle factors that might put you at risk of developing back pain and then work with you to address them.
Recipe of the Month: Anti-Inflammatory Turmeric Smoothie
Support your back health from the inside out with this delicious smoothie packed with anti-inflammatory ingredients.
Ingredients:
- 1 frozen banana
- 1 cup frozen mango chunks
- 1/2 cup Greek yogurt
- 1/2 cup unsweetened almond milk
- 1 tsp turmeric powder
- 1/2 tsp ground ginger
- Pinch of black pepper (helps turmeric absorption)
- 1 tbsp honey (optional)
Toppings:
Fresh berries, sliced almonds, chia seeds, coconut flakes
Instructions:
Blend all ingredients until smooth and creamy. Pour into a glass and add your favorite toppings. The turmeric and ginger in this recipe help reduce inflammation naturally, which may help manage back pain alongside your physiotherapy treatment.
Ready to Take Control of Your Back Pain?
Don’t let back pain hold you back from living your best life. Our experienced physiotherapy team is here to help you find lasting relief and prevent future problems.
