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 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.

Sore feet causing problems?

Due to a sedentary lifestyle and lack of exercise, sore feet have become a common problem. Your feet bear the weight of your entire body while walking, standing, and to help you get from one place to another. Foot pain or sore feet as it is commonly called can be any kind of pain or discomfort in one or more areas of the foot such as your toes, heels, arches, or even soles. The pain could be mild or severe depending on the seriousness of the problem. Sometimes the problem can be temporary or it could become an ongoing issue.  

There are a variety of reasons why people suffer from foot pain. It could include wearing shoes that don’t fit properly and are too tight, wearing high-heeled shoes for a long time, or it could even be a medical issue. Wearing high-heeled shoes can put a great deal of pressure on the toes which could become a serious medical condition. No matter the cause, sore feet always cause pain and can become an extremely uncomfortable and unbearable situation for many of us. 

Various medical conditions can be associated with foot pain. Our feet are susceptible to pain that occurs due to arthritis. Arthritis can affect any of the 33 joints in the foot. Another common medical problem associated with foot pain is Diabetes Mellitus. This illness can cause complications and serious disorders of the feet. People who suffer from diabetes are more prone to problems like nerve damage in the feet, clogged arteries in the legs, foot ulcers, sores, etc. Your chances of foot pain increase manifold if you are obese, are pregnant, or have a foot injury like a sprain or a fracture. 

However, foot pain should not give you sleepless nights. Almost all types of sore feet can be corrected in a variety of ways including physiotherapy, diet, lifestyle changes, etc. Physiotherapy, however, plays a very important role in the treatment of sore feet. It is the science of good health and wellbeing that helps people in recovering from illnesses, injuries, or disabilities. It helps in restoring the complete movement and function when somebody is affected by an injury or a disability. Physiotherapists also called physios, have detailed know-how on the way human bodies work and they have specialized hands-on training and clinical skills to diagnose, evaluate, and treat the affected areas with the help of tapes and straps, massages, etc.

Physio Experts are the leading physiotherapy and rehabilitation centre in the Kanata area. We have been delivering exceptional medical care over the last 10 years through our individualized physiotherapy service. We have a team of licensed physios who are certified in acupuncture, massage therapy, sports injuries, and pelvic floor rehab. All our physiotherapists are involved in on-going post-graduate courses, ensuring current and research-based treatment approaches.