Back Pain Slowing You Down? Physiotherapy Can Help!
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 Key Physiotherapy and Rehabilitation Centre, 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.
Call our clinic today to set up your initial consultation!
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:
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).
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.
Why Physiotherapy at Key Physiotherapy and Rehabilitation Centre 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 restrictive 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.
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 Key Physiotherapy and Rehabilitation Centre team is here to help you break that cycle and find relief from back pain for good.
Call us today to schedule an appointment!
Exercise of the Month
Bent Over Rows
(Upper Back, Shoulders)
Hold a weight in your hand. Slightly bend your knees and bend at your waist to bring your torso forward. Make sure your back remains flat and about parallel to the floor. Pull the weight towards you. Make sure your elbows stay close to your body. Slowly return to the starting position.
3 Sets, 10 Reps
(Materials needed: dumbbells)
Promote Healing with Laser Therapy
Laser therapy is a painless, non-invasive treatment that uses light energy to stimulate tissue healing at the cellular level. It can help reduce inflammation, improve circulation, decrease pain, and accelerate recovery.
This therapy is commonly used for soft-tissue injuries, joint pain, arthritis, and post-surgical recovery, making it a valuable addition to many rehabilitation programs. Treatments are quick, comfortable, and require no downtime.
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 Key Physiotherapy and Rehabilitation Centre 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 Key Physiotherapy and Rehabilitation Centre 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.
Share the Love! Leave Us a 5-Star Review!
Has our team helped you move better, feel stronger, or get back to doing what you love? If you’ve had a positive experience at our clinic, we would be incredibly grateful if you took a moment to leave us a 5-Star Google review. Sharing your success story not only makes our day, but it also helps others in our community find the care and pain relief they deserve!
Healthy Recipe: Refreshing Classic Gazpacho
Ingredients
- 2 lbs (approx. 1 kg) very ripe tomatoes, roughly chopped
- 1 English cucumber, peeled and roughly chopped
- 1 red bell pepper, cored and roughly chopped
- 1 small red onion, roughly chopped
- 1 garlic clove, minced
- 2 tbsp sherry vinegar (or red wine vinegar)
- 1/3 cup extra virgin olive oil
- Salt and freshly ground black pepper, to taste
Directions
- Combine: Place all the chopped vegetables, the garlic, vinegar, and olive oil into a high-speed blender.
- Blend: Process on high speed until completely smooth, or leave slightly chunky if you prefer texture.
- Season: Season generously with salt and pepper. Add a splash more vinegar if it needs more ‘zing.’
- Chill: Transfer the soup to a large pitcher or bowl, cover, and refrigerate for at least 2 hours, or until thoroughly chilled. Note: Chilling is crucial as the flavors develop significantly.
- Serve: Pour the chilled soup into bowls. Top with your preferred garnishes and serve immediately.
Physiotherapy Tip of the Month: August
Get Game-Ready for the Upcoming Fall Sports Season
As summer winds down, athletes and weekend warriors look forward to the start of the fall sports season. Whatever sport you are getting ready for, preparing your body is essential.
Start the season injury-free and in peak form with these tips:
- Sports Screening: Consider getting a biomechanical assessment to provide insights into your posture, gait, and body mechanics, helping you tweak your training for better performance and lower injury risk.
- Sport-Specific Conditioning: Prepare your body for the unique demands of your chosen sport. Different sports use different muscle groups, so tailor your workouts accordingly.
- Prioritize Recovery: Getting proper rest (sleep) is a critical but often overlooked aspect of physical training. Incorporating foam rolling can help muscles recover and prevent overuse injuries. Investing time and effort in your recovery can significantly impact your performance on the field.
By integrating these tips, you’ll be well-equipped to tackle the challenges of the fall sports season while minimizing your risk of injury.
Here’s to a successful and injury-free sports season!
5-Stars! See What This Patient Had to Say!
“I Would 100% Recommend!“
“Key Physiotherapy is fantastic! The knowledgeable team at Key took me on after a serious knee injury. We’ve been working together for 2 and a half months now and I couldn’t be more thankful for the progress they’ve enabled with their expertise and customized approach to my situation. I would 100% recommend!”
– M.T.
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
