There would barely be an adult who hasn’t experienced back pain at some point and unfortunately a lot of people simply put up with it. However, back pain can be alleviated with specialised back physiotherapy.
Back pain varies greatly, ranging from mild to severe and can be caused by a huge number of things. Often, back pain can stem from relatively basic daily activities such as sitting for long periods, carrying heavy items and nerve irritation.
Physiotherapy For Back Pain
Physio will not only help reduce back pain, but qualified sports physiotherapists like the team at Melbourne Sports Physiotherapy, will discuss your lifestyle and background to be able to include advice on particular movements to avoid further injury as well as exercises to strengthen and support the back.
Treatment will depend on the severity of the pain and the patient’s preferences so a detailed assessment will be undertaken. While some patients need short-term back pain physio which includes staying active and healthy, other patients may require a long-term treatment which is more intensive.
Short-term Physio Treatment For Back Pain
For mild pain, some short-term physiotherapy will help improve pain levels and provide a more comfortable lifestyle.
Movement & Stretching
One of the most basic physiotherapy treatment plans revolves around gentle movements and stretching. Keeping active and incorporating particular stretches helps keep the body supple and to maintain a normal range of motion.
Active movement and stretches must be completed gradually and without force and is different to what you may be used to for standard muscle stretching. Closely following the advice and movement routine provided by a physio will ease pain in the body and work towards improving daily functions.
A Healthy Lifestyle
Look at your posture and your weight as these are two common factors that contribute towards back pain. Staying regularly active will help strengthen your back and keep it moving well.
Walking, swimming and yoga are all excellent choices to stay active and help to ease pain. Remember, it is better to take steps to keep your back strong and healthy in order to prevent back pain in the first place.
Sleeping Comfortably
Back pain can be caused by a poor sleeping position, or perhaps the pain is preventing a good sleep. A good sleeping position should help you rest comfortably and minimise any lower back pain.
There are a few things you can do to help you with your slumber. For side sleepers, put pillows between your legs and bring your legs up slightly towards your chest. If you sleep on your back, put some pillows under your knees so your spine stays in its normal curve.
Your physio will be able to help you with what may work best but try some options and ultimately you will know which position feels the most comfortable for you and your lower back pain.
Keep Active!
No longer is the advice for back pain to rest. Keeping active is beneficial and helps for a speedier recovery.
You may feel a little hesitant but move slowly and cautiously until you establish your limits – don’t ever push yourself too quickly. You will begin to notice progress and can increase movements from a stroll around the block to taking a flight of stairs.
Hot & Cold Treatment
This topic can be a bit confusing and even a little controversial for some physiotherapists because the research is inconsistent. Using a warm heat pack or taking a bath can soothe back pain, and on the other hand, an ice pack on the affected area may also help.
In the initial few days following a back injury, a gentle heat may assist with any spasms, however this is a personal choice so see what offers the most relief for you. It won’t matter which option you choose as neither will affect your physiotherapy results. Just remember to never put ice or a cold pack directly on the skin – always wrap it in a cloth.
Keep A Positive Outlook
Don’t despair about lower back pain, because although it is easy to worry about the consequences, optimism will go a long way toward your recovery. Staying relaxed eases muscle tension and will therefore contribute to loosening your back and being able to increase movement and strengthening.
Your spine is a really strong structure! It is not as weak and vulnerable as many of us tend to believe. Speaking with a physio will provide confidence in your body and help you to progress well through a treatment plan.
Long-term Physio Treatment for Back Pain
For a more severe injury or pain that has progressed over time, a more intensive treatment plan may be required.
Dynamic Stabilisation Exercises
Strengthening the muscles in the back and the secondary muscles of the spine will help support the area while it moves through the different ranges of motion.
A physiotherapist who is experienced with back pain will provide a range of different exercises and thorough guidance along the way. These exercises may include pilates equipment and exercise balls to build up strength and stability.
Whole Body Exercises
It is well known how important core workouts are to strengthen the abdominal and lower back muscles. Retraining the core muscles through movement is critical for long-term results so you are strong in all movements and directions. Your back will return to all its normal movements and your brain will also be retrained to reduce the subconscious fear and the automatic avoidance of the particular movements that were hurting.
Melbourne Sports Physiotherapy’s goal is to have people moving pain free as soon as possible. So, whether it’s a few minor twinges or you are experiencing long-term back pain, call to chat or book an appointment online. They will give sound advice, suitable back physiotherapy and will monitor your progress until you are doing the things you love again.
