5 Home Exercises for Back Pain

Four out of five adults will experience back pain at some point in their life. It’s one of the most common chronic pain conditions in Canada. And it’s also a common reason for many adults to miss work.

Back pain happens due to a variety of reasons. It can be non-specific, meaning the pain is caused by a muscle strain, spasm, or degenerative changes. Or it can be specific, meaning the pain is caused by more specific, severe, and measurable issues.

At PhysioExperts, our physiotherapy clinic in Kanata, our expert physiotherapists are knowledgeable on methods and treatment to manage and eliminate your back pain. If you’ve been searching for a ‘physio clinic near me,’ you don’t have to look far. Our team can help you tackle your back pain once and for all.

Our physiotherapists prescribe a variety of exercises to guide your healing process. In fact, research shows that exercise is one of the most effective ways to manage and eliminate back pain. The following 5 exercises can also help you avoid back pain altogether. Let’s dive in!

1. TA Activation

Core exercises help support the pelvis and low back. The TA, or transverse abdominis muscle, is frequently neglected – even in those that are relatively fit. This exercise is a simple but effective activation of the TA. Eventually, you may learn to contract this muscle while lifting or extending the legs. However, we’ll provide you with a simple starting point to increase your awareness. Here’s how you do it:

  • Lie face-up on a comfortable surface.
  • Bend your knees and place your feet flat on the ground.
  • Use two fingers to touch in between your hip bones.
  • Imagine stopping the flow of urine or a tightrope pulling your hip bones together. You should be able to feel the deep abdominal muscle (the TA) tighten. It takes practice, so don’t worry if you don’t get it on the first try.
  • Make sure you aren’t holding your breath. Inhale and exhale as you normally would.
  • Hold this contraction for 5-10 seconds and repeat 10-12 times for 2-3 sets.

2. Child’s Pose Stretch

The Child’s Pose stretch helps to improve the mobility of the spine, as well as relieves some pressure. It should feel good! Here’s how you do it:

  • Start on all-fours.
  • Gently and slowly bring your buttocks back to your heels.
  • Keep your arms extended in front of you.
  • If you can, rest your forehead on the ground.
  • Hold here for 20-30 seconds. You should feel a gentle stretch in your back. Repeat 2-3 times.

3. The Cat-Camel Stretch

This is a good one for control. It also improves mobility and strength in the back and abdominals. How do you do it?

  • Start on all-fours, similar to the child’s pose stretch.
  • Slowly inhale and arch the back down – bringing the belly toward the floor.
  • Bring your gaze and tailbone up.
  • Exhale and arch your back up. Slowly bring your tailbone toward the ground and your head between your arms.
  • Go back and forth about 10 times. You can repeat this 2-3 times during your day.

4. The Hamstring Stretch

If you spend a lot of time working in an office, it’s highly likely that you have tight hamstrings and hip flexors. The back of the legs become tight from being in this position for so long. Consequently, these muscles may pull on the pelvis causing pain in the spine. Here’s how you can perform a quick hamstring stretch and prevent that from happening:

  • Sit on the edge of a stable chair.
  • Extend one leg straight out. If it feels good, rest your heel on a stool in front of you.
  • Gently bend forward at the hips. You should feel a slight stretch through the back of the thigh.
  • Hold for 20-30 seconds, then repeat on your opposite side. Do 2-3 rounds.

5. The Hip Flexor Stretch

Like the hamstrings, the hip flexor muscles may become tight due to prolonged sitting. Thwart that back pain and stretch them out! Here’s how you do it:

  • Grab a pillow and stand tall.
  • Take a step forward.
  • Place the pillow below your back knee and allow your knee to bend and come down to the ground. At the same time, bend your front knee so that it is just above your front ankle.
  • Lean slightly forward and into your hip. You should feel a slight stretch on the hip that’s on the same side as your back leg.
  • Hold for 20-30 seconds. Do 2-3 times and make sure to do both sides.

Feel Better Through Movement!

When it comes to back pain, bedrest isn’t the regular prescription anymore. It’s all about movement and the right exercises. If you’ve experienced back pain in the past, try the above exercises. If you’re currently experiencing back pain right now and are looking for a physiotherapy clinic in Kanata, PhysioExperts includes a team of physiotherapists with vast experience in dealing with back pain issues. Book your next appointment today. We’ll help you move toward a better life, without pain.

PhysioExperts Physiotherapy Centre is a Kanata-based clinic providing one-on-one appointments with registered physiotherapists. Our team strives to deliver the highest quality of care. As such, we take our time to fully understand your situation, so that you can make a full and effective recovery. Our facility is always clean and includes free parking for your convenience. We are open early in the morning to late evening, with on-call options on Saturdays. For more information, check out our reviews.

How Physiotherapy Relieves Arthritis Pain

Arthritis affects 4.5 million people across Canada – that’s about 1 out of every 6 people.

Essentially, arthritis is a chronic and painful condition that may begin to limit your daily activities and function. The two most common forms of arthritis are osteoarthritis and rheumatoid arthritis.

Osteoarthritis is categorized as the breakdown of cartilage at a joint. This type of arthritis happens over time and through wear and tear. On the other hand, rheumatoid arthritis is defined as an autoimmune disease. This means that the body’s own immune system is attacking the tissues at a joint or multiple joints, causing inflammation and pain.

The good news? Physiotherapy can help reduce and manage your arthritic pain. In fact, being active is one of the best things you can do to relieve your symptoms. Let’s take a closer look!

Managing Your Arthritis Through Physiotherapy

Pain is your body’s way of telling you when something is wrong. And arthritic pain is no exception. Your body is letting you know what’s going on – or at least it’s trying to in the best way it knows how.

And while an arthritis diagnosis isn’t ideal, it is manageable. Physiotherapy incorporates an array of treatment options that work together to manage your pain and potentially, eliminate it. What do these treatment techniques entail?

1. Education

When it comes to understanding your condition, education is step one. The more you know, the better equipped you are to prevent pain before it happens.

Through an assessment at PhysioExperts Physiotherapy Clinic in Kanata, your physiotherapist will help you understand what exactly is happening at your joint. They will perform various tests and measurements to determine where your limitations are and where improvements can be made.

Your physiotherapist will further prescribe exercises and provide you with the proper knowledge to help you limit the effects of your arthritis.

2. Exercise

Your prescribed exercises will include appropriate stretches and strengthening movements for your unique situation. Stretches will aim to improve your flexibility and mobility at the affected joint or joints. Further, strengthening exercises work to strengthen the muscles and tissues around the affected joint. This helps support the joint, limiting pain and helping you move better.

Your physiotherapist will gradually increase your exercise load, helping you determine how much you can handle. By doing so, they also help you avoid adding too-much-too-soon, which could potentially lead to other problems or injuries.

In some situations, exercise programs may be recommended to be performed in-clinic. This ensures you are performing each exercise correctly.

3.  Hot or Cold Therapy

Ice helps reduce pain and decrease inflammation. Heat, on the other hand, helps relax tense muscles and increases blood flow to the area. Your physiotherapist will often recommend one or the other. They may also go off of your own preference. Occasionally, they may prescribe a hot and cold bath which further helps improve circulation.

Hot or cold devices are applied for about 15-20 minutes. A cloth is placed in between the device and your skin to prevent any tissue damage. You may also choose to use hot or cold applications at home to help manage your arthritis pain.

4. Acupuncture

Acupuncture is the insertion of small needles at specific acupuncture points to stimulate the body’s natural pain-relievers. At PhysioExperts Physiotherapy Clinic, we have various physiotherapists in kanata that are trained and experienced in acupuncture. Although it’s not used for all cases, it may help reduce pain in some individuals – especially those with arthritis.

5. Manual Therapy Techniques

At each appointment, your physiotherapist will perform physiotherapy techniques. These techniques may include massage, stretches, and manipulation.

Depending on the goal of your treatment, your specific manual therapy techniques may vary. Massage techniques may be used to relax the muscles and increase circulation. Manipulation techniques and stretches may also be used to improve range of motion.

6. TENS and IFC

If you’ve ever been to physiotherapy before, you may have heard these terms before. TENS stands for transcutaneous nerve stimulation. IFC stands for interferential current. These therapies help manage and eliminate pain. Essentially, they replace the pain signals at the affected area with a new tingling sensation. This temporary reduces the pain you feel at your affected joints. This therapy is frequently used at the end of your treatment session.

Start Your Journey Toward a Pain-Free Life Today!

Arthritis is an entirely manageable condition. It doesn’t necessarily mean you have to put a halt on the activities you know and love.

If you’re facing an arthritis diagnosis, contact our physiotherapy clinic in Kanata. At PhysioExperts, we involve you in every step of the way. Our team includes various physiotherapy experts and specialities. Our goal is to get you back to your life – without pain standing in your way. Let’s start moving you toward better health. Contact us to book your next appointment today!

PhysioExperts Physiotherapy Centre is a Kanata-based clinic providing one-on-one appointments with registered physiotherapists. Our team strives to deliver the highest quality of care. As such, we take our time to fully understand your situation, so that you can make a full and effective recovery. Our facility is always clean and includes free parking for your convenience. We are open early in the morning to late evening, with on-call options on Saturdays. For more information, check out our reviews.