Make an Appointment
Pro Care Physiotherapy & Athletes' Injury Center
Fax: (613) 727-2977

Address: 460 W Hunt Club Rd Unit 102A, Nepean, ON K2E 0B8

Facebook Twitter Google,

Blog

Pro Care Physiotherapy’s 4 top tips to help lower back pain

help lower back pain

There are many professionally qualified physiotherapists in Ottawa, who can help you treat all kind of nervous disorders and other body illnesses. You can be assured of best treatment approach at these centers, as you will get adapted care and treatment here. These clinics offer various remedial treatments.

Physiotherapists at Pro Care Physiotherapy are highly trained professionals and follow a systematic process while administering the medical care. This is usually done with the aid of mechanical tools or by using hands. Usually, they focus on specific areas of the body like muscles, ligaments, tendons, joints and other related organs.

There are different therapists who use various ways to treat their patients and often massage the affected areas with the help of elbows, hands, fingers and forearm.

A Physiotherapist is very vast in the treatment of chronic back pain. Remember: one method cannot work for all patients with this pain. Speak with your doctor or physio about the type of exercises you should do in order to strengthen your back muscles. These muscles will support your spinal cord. Moreover, strong muscles will surely enhance your posture. As a result, your body will get healthier, reducing your back pain.

Some of the more usual causes are likely to be undertaking physical activity in which the body is not used to, such as bad sitting posture, lifting of overly heavy objects and slouching.

Physiotherapists in Ottawa usually suggest natural treatments for treating a condition. They will not ask you to take medicines in most cases. However, it is up to your doctor; if your doctor prescribes some medicine to use in combination with physiotherapy treatments, then you can do so. Some of the recommended tips to alleviate chronic back pain are:

Tip 1: Knee Sway
Knee Sway relieves tight vertical spinal column muscles that are tired and weak. It adds instant relief and acts to quickly take away radiating lower back ache.
Lie on your back. Knees bend and feet wide on the floor. Keep knees about hip width or imagine you have a big basketball between your knees. Inhale to prepare, exhale slowly and turn both knees to one side without collapsing your knees together. Always remember to engage your abdominals when moving both knees from one side to the other. Repeat 5-10 times.

Tip 2: Pelvic Tilt
Pelvic tilt is one of the best Pilates exercises that is used to assess your core strength especially if you have chronic lower back pain. It is a functional move. The ability to perform pelvic tilt means your lumbar spine is able to articulate and move. This mobility plays an important role in your recovery.
To perform the exercise, lie on your back. Bend your knees with feet flat on the floor. Inhale to prepare and exhale by slowly pressing the small of your back firmly into the floor and lift hips up slightly. Start by lifting only to the level you can. Draw your bellybutton down to your spine as you exhale during the lift. Avoid lifting pelvis higher than your middle back as tension will build up in the back of the neck. Repeat 5-10 times.

Tip 3: Massage for Muscle Relief
Massaging the lower back can help to reduce any inflammation and swelling. And as the muscles relax, circulation is increased and pain often lessens.
If these tips are combined, together with proper exercises recommended by your physiotherapist, your back pain should be gone and your back should be returned to its old self.

Tip 4: Swan Prep
This exercise alleviates chronic lower back pain by strengthening your back extensors. Such muscles are usually overstretched and weak in people with back pain.
To start, lie on your tummy on the floor, face down. Put your palms at chest level, near your armpits, under your shoulders. Your elbows are bent. Keep the back of your neck long with your nose floating off the floor. Inhale to prepare, exhale slowly and lift your bellybutton up and away from the floor. Keep the abdominals lifted as you press your palms into the floor. Exhale as you lift the chest slightly off the floor with the back of the neck long and face looking down. Avoid lifting chin up and looking forward. Face should always be looking down. Repeat 5-10 times.

 


Share on FacebookTweet about this on TwitterShare on Google+Email this to someonePin on PinterestShare on LinkedIn

Make an Appointment