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Back Complaints

Back pain can occur in various areas of the back, specifically in the mid-back (thoracic) and lower back (lumbar). You may experience this pain as a dull, constant ache that has been present for weeks, or as a sudden, sharp pain. Regardless of the type, back pain can be frustrating and may prevent you from enjoying daily activities. Often, back pain is the result of overloading the back, but it’s important to note that “your” back’s limitations may differ from someone else’s.

There are several common causes of back pain, including:

Muscle Strain: Poor posture and staying in one position for long periods can strain the muscles. Lifting something too heavy for your current condition can also lead to muscle strain or spasms.
Bulging Disc/Hernia: Discs act as cushions between the vertebrae. A bulging disc occurs when the soft, gel-like substance inside the disc (nucleus pulposus) pushes through the tougher outer ring (annulus fibrosus), causing pain.
Arthritis: Common forms include osteoarthritis and rheumatoid arthritis. Osteoarthritis results in cartilage breakdown due to wear and tear. Cartilage is the tissue that covers bone ends in joints, allowing smooth movement. Rheumatoid arthritis is a chronic autoimmune condition that can affect more than just joints.
Osteoporosis: This condition reduces bone density and mass, making bones more susceptible to fractures. There are usually no symptoms until a bone breaks. Postmenopausal women and older men are at higher risk.
Scoliosis: An abnormal curvature of the spine that can lead to pain. While extreme scoliosis may require surgery, it’s important to understand your body’s natural curvature and adjust posture and movement accordingly. The goal isn’t a perfectly aligned spine (which doesn’t exist) but finding a neutral position that works for your body.

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Back

Overload and Underload of the Back

Overload happens when the back is subjected to excessive stress, often from heavy lifting (especially with poor technique), repetitive movement, poor posture, or intense activity without proper warm-up. Underload occurs when the back doesn’t get enough physical activity, leading to weakness in muscles, joints, and tendons. A sedentary lifestyle without exercise can make it harder for your body to support your activities.

Precautions

If you experience numbness in both feet or legs, tingling, weakness, or loss of bladder or bowel control, seek medical attention immediately.

If the tingling or altered sensation is present only in one leg or foot, your physiotherapist can help.

Tips for Managing Back Pain

It’s natural to want to freeze and stay in one position to avoid pain, but this can sometimes make things worse. Rest is important, but try to keep moving in ways that don’t increase pain. If walking is too painful, try gentle leg movements while lying down, such as sliding your heel toward your buttocks or gently moving your knees to your chest. You can also try small pelvic movements, tilting forward, backward, or side to side. The goal is not to push through pain but to find comfortable movements that may help relieve symptoms.
If walking is manageable, keep walking! Movement is key.
If you sit for long periods during the day, make sure to change your position often. Sitting in the same position for hours can strain your body. Regularly switch things up!

What Can Physiotherapy Do for You?

Your physiotherapist will start with a thorough assessment that includes your medical history, functional tests (assessing your movement in daily activities), and a physical exam (evaluating posture, range of motion, strength, and palpating areas to identify problem spots).

Based on this assessment, your treatment plan may involve manual therapy (such as muscle tension release and joint mobilization) and exercise therapy (including strengthening, stretching, mobility, and stability exercises). The treatment plan will be tailored to your personal needs with the goal of reducing your current symptoms and preventing future episodes.

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