Tired of Lower Back Pain? Here’s What To Do:

lower back pain

Tired of Lower Back Pain? Here’s What To Do:

Lower back pain is the nemesis of many. That familiar ache can limit time spent working, relaxing, and enjoying life. It can lead to irritability and a whole host of other health problems. And, yet, it’s surprisingly common.

The World Health Organization estimates that in the United States, 149 million days of work are lost due to low back pain. Back pain is the leading cause of inactivity and loss of work, and it appears in 60 to 70 percent of people in industrialized nations.

If you’re experiencing this type of pain, you know how important it is to find relief. Fortunately, a qualified physiotherapist can guide you towards a pain-free life. Here are some ways that we can help, and reasons to call NRG Athletes Physiotherapy Winnipeg, CA today.

What Is Physiotherapy?

Physiotherapy includes treatments that focus on the management of disabilities and injuries. It helps to alleviate lower back pain, encourage healing, and bring about restored function and movement. It is performed by a trained physiotherapist who is knowledgeable in evaluation and conservative management, including rehabilitation, of orthopedic, neurologic, and cardiovascular conditions.

There are two components to most physiotherapy programs: passive physiotherapy to reduce the patient’s pain so that it becomes more manageable, and active exercises that the patient engages in independently.

Passive Physiotherapy

When you’re suffering from lower back pain, it can be debilitating and makes it so you can’t be as active as you would like. As such, it’s important for a physiotherapist to reduce your pain as much as possible so that you can actively participate in your treatment. These tools are often used as a form of ‘passive therapy’ because they are done to a patient by the physiotherapist.

  • Electrical stimulation, such as TENS Units
  • Heat/ice packs
  • Ultrasound
  • Iontophoresis
  • Dry needling
  • Manual therapies
  • Massage
  • Hydrotherapy

We use some of these methods, such as hot/cold packs and massage therapy, to improve blood flow to the affected area, thereby reducing pain and swelling. We also utilize electrical stimulation therapy, which is a painless treatment that delivers tiny electrical waves through your nervous system to relieve pain, reduce muscle spasms, and encourage your body to produce pain-relieving hormones. Some of our clients are best suited for hydrotherapy treatment. This involves performing low-intensity movements in water which relieves pressure on muscles while allowing you to move your joints without discomfort.

Active Physiotherapy

Active physiotherapy treatments are exercises performed by the patient and are often used in the later stages of physiotherapy — once the lower back pain has subsided enough so that the patient can perform them without excessive discomfort. There are many different types of exercises that a physiotherapist may recommend, including stretching, stability training, and strength training. Some of these will help you with your flexibility and range of motion, while others help build the muscles around the painful area to provide those parts of the body with support.

What to Expect During Your Visits

When you first visit our clinic, your physiotherapist will ask you several questions about your health, history, and lower back pain specifically. Having this information will help your physiotherapist provide you with the best treatment plan possible so that you see long-lasting results as quickly as possible.

Your physiotherapist will also provide a thorough examination. Depending on your symptoms, your physiotherapist may assess your strength, flexibility, coordination, balance, posture, blood pressure, and heart and respiration rates. This may include using his or her hands to palpate your back and surrounding area, as well as a visual examination of your mobility.

You may learn special exercises to perform at home so that you can minimize pain, avoid re-injury, lessen strain, and speed up your recovery time. Your PT specialist may recommend special equipment and will undoubtedly spend a great deal of time educating you about your source of pain and pain management strategies. He or she will also perform hands-on exercises to deliver you immediate relief.

When you’re ready to alleviate or eliminate your pain, contact NRG Athletes Physiotherapy Winnipeg, CA to see how physiotherapy can help you live a pain-free life.

How Good Posture Can Prevent Shoulder Impingement

Typically, shoulder impingement is caused by repetitive motions. Weight lifters, tennis players, painters and construction workers are susceptible to shoulder impingement. At the same time, shoulder impingement can be caused by daily activities like driving, reading, working and cooking. The postures during these activities can affect the amount of subacromion space in the shoulders. The shoulders have three bones that are attacked by muscles and tendons known as the rotator cuff. When the shoulders are raised, the space between the acromion and the rotator cuff narrows. The rotator cuff and acromion can actually rub against the tendons and cause shoulder impingement. Those with shoulder impingement can have difficulty lifting their arm above the head or even putting on a coat. Left untreated, it can cause a tear in the rotator cuff. Good posture can help prevent shoulder impingement.

How Good Posture Avoids Shoulder Impingement

With good posture, there is no misalignment of the shoulder blade to throw off proper scapulohumeral rhythm. It also keeps the muscles around the upper back, shoulder and chest flexible. There’s no tightening of the trapezius muscle. Muscles tighten or stretch with poor posture. Overtime, this muscle imbalance leads to injury or muscle pain.

A Guide to Good Posture

Sitting, standing and sleeping in the right position leads to good body function and helps prevent shoulder impingement. Follow these tips:

  • When sitting, keep your head straight forward and don’t let it tilt down. Sit with your knees slightly lower than your hips. Keep both feet flat on the floor.
  • When standing, keep your shoulders back and aligned. Wear quality shoes for support and slightly bend your knees lessen pressure.
  • When sleeping, use pillows to minimize spinal curves. Sleep on your side with a pillow between your legs for better support.

If you’re suffering from shoulder impingement, a physiotherapist can be a lifesaver. A physiotherapist will use both passive and active modalities to treat shoulder impingement. Hands-on treatment and stretching exercises will be used to help restore range of motion and shoulder biomechanics. Heat and ice and ultrasound may be used to enhance healing, reduce inflammation and lessen pain. Generally, it may take four to six weeks to get full function back. A physiotherapist will also assess your workstation and what activities you do. They will suggest changes to avoid further problems.

If you are struggling with pain due to shoulder impingement, please contact NRG Atheletes Therapy Fitness today. We’ll get you on the road to recovery.

 

The Main Difference between Front Squats and Back Squats

Squats are a fitness staple. A fundamental skill to athletes of all different makes and sizes. Whether you are looking to build speed to help you run the bases faster or increased strength so that you can power through the opposition as you charge down the field, squats are a great exercise to help you build the base power you need to be successful. During physiotherapy, working with advanced weight training techniques like this can help you continue to build strength as you recover from injury and work to build your muscles.

In fact, the strong fundamental power and impressive tone that squats provide make them a favorite outside of the athletic field, as well. Whether you are a gym rat or someone who is just desperately trying to get or stay in shape with any spare moment they have, squats can help you achieve the results you are looking for.

However, squats can pose just as much of a threat as they can be helpful in your quest to reach your fitness goals. If you are squatting the wrong way, then you could easily expose yourself to an increased risk of injury.

There are two different types of squats, front squats and back squats, and knowing the proper technique for both types of this exercise is important if you plan on getting a great workout in without increasing your risk for injury.

The Techniques

Front squats and back squats are the same exercise at their heart, but work out different parts of the body and so require slightly different techniques.  Both techniques are done with the use of a barbell, and with either, it is important that you make sure you are careful with how much weight you attempt to lift. Overdoing it by attempting to lift too much weight can leave you in severe pain. The best thing to do is to start with a low weight and gradually increase until you find a weight that you are comfortable working with.

To do a front squat you want to begin with both feet planted firmly on the ground, shoulder with apart, and have the barbell in front of you. Hold the bar even with your shoulders, and maintain a strong grip on the bar as well. Keeping your back straight, lower your body until your butt is even with your knees, and then slowly rise back up.

A back squat is done the exact same way, except the bar should be held behind the body instead of in front. Be especially careful with a back squat not to allow the bar to rest near your neck. Your grip on the bar should be predominantly what holds it up.

Practicing proper technique is absolutely essential to prevent yourself from experiencing injury during your workout. Squats are a great exercise, but if you attempt to do them without knowing proper form then you could find yourself experiencing back pain.

Call NRG Athletes Therapy Fitness today and speak with our experts physiotherapists.

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