Is Back Pain Interfering With Your Everyday Life?
Here’s How One of Our Patients Got Back to the Things He Loved the Most
The chances are very good that you’ll experience back pain at some point in your life. You might lift a piece of furniture that’s a little too heavy for you. You might develop pain from prolonged sitting. Or you might just notice a “random” back pain that likely stems from repetitive or awkward movements.
No matter the source of your back pain, physiotherapy with Ability Physiotherapy can help you find relief. We know that when you’re in the throes of debilitating pain, pinpointing the underlying cause is probably the least of your concerns. But to our team of experts, understanding the cause is the first step in helping you get the treatment you need.
To illustrate this, let’s look at a story from our files. Daniel developed back pain that was dramatically impacting his day-to-day life. It kept him on the couch during the day and wide awake at night–but our therapists helped him find lasting relief.
Meet the Patient (And His Back Pain)
Daniel was a computer programmer in his late 30s who spent his workday tapping away on his computer keyboard. In his spare time, he enjoyed playing board games with his buddies, taking his German shepherd to the dog park, and whipping up meals for his girlfriend.
One day, Daniel was digging out a dead shrub in his backyard when he felt a sudden spasm in his lower back, followed by a sharp jolt of pain. He stopped for the afternoon, but the pain hadn’t receded the next day. Or the next.
Daniel’s back pain was intense enough that it didn’t just cause pain; it also impacted his mobility. Forget digging out a shrub; now, Daniel could barely walk his dog! And while the pain lessened somewhat while he was sitting, it was still bothersome enough to distract him from work.
Enough’s Enough: Daniel Visits a Physiotherapist
Eventually, Daniel’s girlfriend told him he needed to seek treatment. She suggested he try a physiotherapist, as she’d had a good experience with physiotherapy after her own back injury.
At the PT clinic, Daniel shared his symptoms and noted that the pain had started while he was doing yard work. His therapist also guided him through several movement screens, testing Daniel’s range of motion and strength.
By the end of the appointment, Daniel’s therapist had determined that Daniel likely had an issue with his lumbar discs (the cushions found between vertebrae) from digging out the tree root; he’d twisted his body while lifting a heavy clump of dirt, damaging his discs.
However, part of the reason Daniel suffered the injury was because the muscles in his back and core were weakened due to his sedentary job. Without strong core muscles to support his spine, he was more susceptible to injury, particularly when performing manual labor without any conditioning or warmup.
A Personalized Treatment Approach
Daniel’s physiotherapist didn’t want to just mask Daniel’s symptoms. He wanted to resolve the underlying injury and help Daniel prevent future injuries. To accomplish this, he created a customized treatment plan that walked Daniel through the following steps:
Relieve acute pain
Manual therapy techniques like back mobilization and soft tissue manipulation offer an all-natural alternative to pain medication.
Restore mobility and build strength
A therapeutic exercise program helps address the underlying muscular weakness that set Daniel up for an injury in the first place. By building up the strength in his back and core, Daniel was able to provide more stability and support to his spine.
Address lifestyle factors
Another factor in Daniel’s injury was his sedentary job. His physiotherapist offered suggestions to help offset the prolonged sitting involved in computer programming, including taking stretching breaks every 30 minutes and investing in a standing desk.
Prevent another injury
Finally, the therapist showed Daniel how to use proper technique when working in the yard and suggested some warm-up methods the next time Daniel needed to perform strenuous movements.
Say Goodbye to Back Pain Today!
Does Daniel’s story resonate with you? Just like him, you don’t have to suffer! Schedule an initial consultation at Ability Physiotherapy to get started on the journey to lasting pain relief.
Sources: https://www.choosept.com/guide/physical-therapy-guide-low-back-pain
Exercise of the Month
Bird Dog
(Core, Lower Back, Glutes)
Begin on your hands and knees in a tabletop position with your hands directly under your shoulders and knees under your hips. Keep your spine neutral and engage your core. Slowly extend your right arm forward and your left leg back, keeping them parallel to the floor. Hold for a few seconds, then return to starting position. Repeat with opposite arm and leg. Focus on maintaining balance and stability throughout the movement. 3 Sets, 10 Reps each side.
Don’t Let Yard Work Be a Pain! Tips for Avoiding an Injury in the Garden
Have you been putting off yard work? Consider this: It’s a great source of exercise and an excuse to get out in the fresh air. But it is essential for you to be mindful of injuries, particularly before diving into a strenuous outdoor project.
At Ability Physiotherapy, we want to help you be safe and healthy as you work in your garden. Here are three of our physiotherapists’ favorite tips for avoiding an injury as you take care of outdoor chores:
1. Warm up before you get started
Just as you get your body ready to go on a run or lift heavy weights, warm up before diving into intense yard work. Dynamic stretches or light aerobic activities work perfectly. Our team can give you suggestions!
2. Switch things up
Repetitive movements and staying in one position can both lead to strain and injury. If you’re performing a repetitive task, take breaks or alternate with different activities. For example, trim your rose bushes for 20 minutes, then take a break by sweeping your patio.
3. Be mindful of your movement
Certain movements, such as bending or twisting, put you at a higher risk of injury. If you find yourself contorting into awkward positions to complete a task, stop and take a moment to think about proper biomechanics. Our therapists can give you more personalized guidance.
The last thing you want is to injure yourself while working out in the garden. A little mindfulness can go a long way in preventing pain and injury.
Have questions? Our physiotherapists can help! Call us to schedule an appointment today.
Sources: https://www.physio-pedia.com/Musculoskeletal_Injury_Prevention
Recipe: Anti-Inflammatory Turmeric Smoothie Bowl
Support your back health from the inside out with this delicious anti-inflammatory smoothie bowl! Packed with nutrients that help reduce inflammation and support tissue repair.
Ingredients:
• 1 frozen banana
• 1 cup frozen mango chunks
• 1 tsp fresh turmeric (or ½ tsp ground)
• ½ tsp fresh ginger
• 1 cup coconut milk
• 1 tbsp chia seeds
• ½ tsp cinnamon
• Pinch of black pepper (enhances turmeric absorption)
Toppings:
• Fresh berries
• Sliced almonds
• Coconut flakes
• Hemp seeds
Instructions:
1. Blend all base ingredients until smooth and creamy.
2. Pour into a bowl and add your favorite toppings.
3. Enjoy immediately!
This recipe is rich in antioxidants and omega-3 fatty acids, which can help reduce inflammation and support overall musculoskeletal health.
Ready to Reclaim Your Life From Back Pain?
Whether you’re dealing with acute pain from a yard work injury or chronic discomfort from a sedentary lifestyle, our team at Ability Physiotherapy is here to help. We’ll create a personalized treatment plan that addresses the root cause of your pain and gets you back to the activities you love.
Don’t let back pain hold you back any longer. Schedule your appointment today and take the first step toward lasting relief.
