Back Pain Slowing You Down? Physiotherapy Can Help!
Here’s a fact about back pain that may bring you some comfort: it’s one of the most common musculoskeletal complaints in the world. Around 80% of people will have back pain at least once. So, if you’re suffering now, you probably aren’t the only one!
Of course, that thought does little to help if your back pain keeps you from performing day-to-day activities — as it often does. Back pain is often accompanied by mobility restrictions that make walking, rising from sitting, or bending over difficult. And if left untreated, it can sometimes lead to long-term pain and dysfunction.
At Aldergrove Physiotherapy, we know how debilitating back pain can be. Our team of dedicated physiotherapists will help you understand the cause or causes of your back pain and work with you to develop a personalized treatment plan that will let you get back to the activities you love to do.
What Causes Back Pain?
One of the reasons that back pain is so common is that it’s associated with several different injuries, underlying conditions, or lifestyle factors. That said, most back pain is non-specific, meaning it’s not caused by a specific disease or specific structural problem, but caused by mechanical issues. Mechanical issues are difficult to pinpoint and may include multiple tissues in and around the spinal joints.
The first step in treating your back pain is understanding what’s contributing to it. Our therapists will perform a comprehensive evaluation to help us learn as much as possible about your experience with back pain, including screening for any mobility limitations or weakness you’re struggling with.
Here are some of the more common sources of back pain that we see at our clinic:
Strains and Sprains
A strain occurs when you injure the muscles in your back. A sprain occurs when you injure the ligaments that link your spinal vertebrae. Both can cause pain and limited mobility, and they often result from lifting with improper form (such as twisting while lifting) or attempting to lift something too heavy.
Herniated Discs
Soft, flexible discs separate and cushion your spinal vertebrae. If one of those discs herniates — that is protrudes out — and irritates a nearby nerve, it can lead to intense pain, feeling “stuck” in a stooped over position, and often pain down the leg known as sciatica.
Osteoarthritis
Osteoarthritis is the most common form of arthritis in the world, occurring when the cartilage and bone tissue in a joint degenerate and become inflamed. While we often associate it with the hips, knees, or hands, it can occur in the spine, too. Spinal osteoarthritis is sometimes called spondylosis.
Lifestyle Factors
Several factors can contribute to lower back pain, including improper posture, prolonged sitting, or weakness in the muscles that wrap and support your spine (your core muscles).
Services That Can Support Back Pain Relief
Back pain can stem from muscle tightness, poor movement patterns, overuse, or lingering injury. At our clinic, we offer several targeted services that can help reduce pain, restore mobility, and support long-term relief:
Dry Needling
Dry needling is a modern, evidence-based physiotherapy technique used to reduce pain, release muscle tension, and improve movement. It involves the insertion of a thin, sterile needle into tight or dysfunctional muscles – distinct from acupuncture. For back pain, dry needling can be especially helpful in relaxing overactive muscles in the low, mid, or upper back, improving blood flow, and decreasing pain signals so patients can move more comfortably and progress with their rehabilitation.
Cupping Therapy
Cupping therapy uses gentle suction to lift soft tissues, improve circulation, and reduce muscle tightness. This technique can help relieve stiffness and tension in the back, making movement feel easier while supporting the body’s natural healing process.
Massage Therapy
Therapeutic massage focuses on reducing muscle tension, improving mobility, and promoting relaxation. For individuals with back pain, massage therapy can help address tight or irritated muscles that contribute to discomfort and limited movement.
What to Expect
Most patients experience minimal discomfort with these treatments. Following a thorough evaluation, your physiotherapist will determine which services are appropriate for your individualized treatment plan to support lasting relief, improved movement, and better overall function.
Exercise of the Month
Bird Dog
(Core, Lower Back, Glutes)
Start on your hands and knees on a mat or table. Brace your abdominals and keep your back flat. Slowly raise one arm straight out in front of you while extending the opposite leg straight out behind you. Hold this position, then lower back down with control. Repeat on the other side. This exercise strengthens your core and lower back while improving balance and stability. 3 Sets, 10 Reps per side.
Why Physiotherapy at Aldergrove Physiotherapy Is Your Back Pain Solution
While back pain often resolves on its own within 1-3 months, physiotherapy is an excellent choice for people with particularly intense pain or extremely restrictive mobility. It’s also useful for people with chronic back pain — defined as pain that lingers past that three-month mark.
We customize all our back pain treatment plans according to your specific needs: the location and severity of your back pain, any mobility restrictions, your ability level, and overall goals. We’ll work to address the underlying issues causing your pain rather than simply masking the symptoms.
How will we do this? Through a blend of the following techniques:
- Manual therapy helps manage pain, promote blood circulation, and improve mobility.
- A personalized therapeutic exercise plan improves the strength, flexibility, and endurance of your back and core muscles. Muscle weakness significantly contributes to lower back pain, so exercise is a must.
- Specialized training, such as proper techniques and activities that simulate functional movements you’ll need to perform (i.e., squats, lunges, lifting, etc.).
- Prevention strategies help reduce future back pain incidents. These strategies might include postural corrections or suggestions for at-home exercises, such as a walking program or regular strength and mobility practice.
Healthy Recipe: Anti-Inflammatory Smoothie
Support your back health from the inside out with this anti-inflammatory smoothie. Turmeric and ginger are powerful natural anti-inflammatories that may help reduce pain and inflammation throughout your body.
Ingredients:
- 1 cup unsweetened almond milk
- 1 frozen banana
- 1/2 cup frozen mango chunks
- 1 teaspoon fresh grated turmeric (or 1/2 tsp ground)
- 1/2 teaspoon fresh grated ginger
- 1 tablespoon chia seeds
- 1/2 teaspoon cinnamon
- Pinch of black pepper (enhances turmeric absorption)
- 1 tablespoon honey (optional)
Instructions:
Combine all ingredients in a blender and blend until smooth. The black pepper is key – it increases the bioavailability of turmeric’s active compound, curcumin. Enjoy this golden smoothie as a nutritious breakfast or post-workout recovery drink!
Get Moving Again with Physiotherapy!
Back pain is more than just pain. It can severely restrict your mobility, leading to less exercise and movement, further contributing to pain and dysfunction. The Aldergrove Physiotherapy team is here to help you break that cycle and find relief from back pain for good.
Call us today to schedule an appointment!
Patient Spotlight
“I came in with a painful shoulder injury, and the team at Aldergrove Physio and Rehab was incredible from start to finish. Professional, friendly, and truly knowledgeable. Thanks to their care, I’m back to full movement and feeling great. Highly recommend!”
⭐⭐⭐⭐⭐
Sources: https://www.choosept.com/guide/physical-therapy-guide-low-back-pain, https://pubmed.ncbi.nlm.nih.gov/32669487/, https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004057.pub3/full
