Back In Action: Treating And Preventing Back Pain By Physiotherapy

 Back pain is a common ailment that affects people of all ages and backgrounds. Whether it's due to a sedentary lifestyle, poor posture, or an injury, back pain can significantly impact an individual's quality of life. While various treatment options are available, physiotherapy has emerged as an effective approach for treating and preventing back pain. In this blog, we will delve into the world of physiotherapy and explore how it can help individuals get back in action and alleviate their back pain.

Before we delve into the role of physiotherapy in treating back pain, it's essential to understand the various factors that contribute to it. Back pain can be caused by muscle strains, herniated discs, spinal stenosis, poor posture, or even stress. Moreover, factors like obesity, lack of exercise, and sedentary lifestyles can increase the risk of developing back pain. Identifying the root cause of the pain is crucial for effective treatment and prevention.

Role of Physiotherapy
Physiotherapy is a healthcare profession that focuses on using physical techniques to treat injuries, improve mobility, and relieve pain. When it comes to back pain, physiotherapists play a vital role in helping patients regain strength, flexibility, and functionality. They develop personalized treatment plans based on the individual's specific needs and goals. These plans often include a combination of exercises, manual therapy, education, and lifestyle modifications.

Exercise Therapy
One of the key components of physiotherapy for back pain is exercise therapy. Physiotherapists prescribe specific exercises to strengthen the muscles surrounding the spine, improve flexibility, and correct postural imbalances. These exercises may include stretching, core strengthening exercises, aerobic conditioning, and resistance training. Regularly performing these exercises helps to alleviate pain, prevent further injury, and promote overall spinal health.

Manual Therapy
Physiotherapists also employ manual therapy techniques to treat back pain. These techniques include joint mobilization, soft tissue manipulation, and spinal manipulation. Manual therapy helps reduce pain, restore joint mobility, and improve tissue healing. By targeting specific areas of dysfunction, physiotherapists can address underlying musculoskeletal imbalances and provide relief to individuals suffering from back pain.

Education and Lifestyle Modifications
Beyond exercises and manual therapy, physiotherapists educate patients on proper body mechanics, ergonomics, and posture. They provide guidance on how to prevent future episodes of back pain by making necessary modifications to daily activities and work environments. Educating individuals about their condition empowers them to take an active role in their recovery and helps them make informed choices to prevent future back problems.

Preventing Back Pain
Apart from treating back pain, physiotherapy also plays a crucial role in its prevention. Physiotherapists assess an individual's movement patterns, posture, and lifestyle factors to identify potential risk factors for back pain. Through exercise programs, education, and ergonomic advice, physiotherapy helps individuals develop healthy habits and maintain optimal spinal health. By addressing the root causes and making necessary lifestyle changes, individuals can significantly reduce their risk of experiencing back pain.

Physiotherapy is a powerful tool in the treatment and prevention of back pain. By combining exercises, manual therapy, education, and lifestyle modifications, physiotherapists empower individuals to take control of their back health and get back in action.

 Top 10 Stretching and Strengthening Exercises for Lower Back

Exercises and Physical activity is what makes our body healthy and fit. Inactivity and Immobility is what weakens our abdominal and back muscles thus making them more prone to strain. Stiff muscles put a strain on the vertebrae hence limiting the spine's natural movements. But physiotherapy exercises can help you alleviate tension, reduce pain, and support the spine. Below mentioned are 10 lower back Exercises that can be recommended by a well-trained physiotherapist.

 

Muscles in the low back, buttocks, abdomen, and hips are necessary for stabilizing and supporting the spine. Keeping these muscles active and strong can help minimize back pain and avoid low back injury. Specific exercises should be prescribed based on the individual's needs. These exercises consist of stretching and strengthening, and also include regular aerobic conditioning.

Abdominal Tucks:

This exercise helps with flexibility, improves blood flow, and enhances movement. The abdominal tucks increase the core body temperature. It warms up the muscles across the abdomen, transverse abdominal muscle as well as the supporting tissue of the core.

• The patient lies on the back with both the knees bent and feet flat.
• Place one hand tightly on the abdomen and tighten the abdominal muscles.
• Then pull towards the spine without holding your breath.
• Perform two sets of 10 repetitions.

Core muscles:

The core muscles are the muscles of the abdomen, back, and pelvis. Exercises that stabilize the core are trained first to reduce low back pain. Core marching works these muscles in a pain-free way.

• The patient lies on the back with knees drawn up and feet flat, engaging the abdominal muscles.
• Maintain this pattern, lift one knee toward the chest without using the hands.
• Keep the abdominals engaged until the patient puts the foot back in the starting position.
• Repeat 15 to 20 times.

Lumbar Extensors:

The posture helps to ease pain and improves overall flexibility. The child pose stretches the low back muscles, as well as the lumbar extensors. This simple stretching exercise is ideal for opening up the lower back and alleviating pain.

• Kneel on the floor and sit on the heels.
• Bend forward with the arms extended in front until the forehead rests on the floor.
• Hold this position for 30 seconds, or as long as the relief is felt from the stretch.

Hip Adductors

• The patient attains a standing position, placing the inside of the ankle on a table or bed.
• Bring the opposite arm straight up next to the ear.
• Lean into the stretching leg and hold this position for 20 to 30 seconds.
• Repeat on each side 3 times.

Hamstrings

• Stand by facing the bed or table.
• Place the back of the heel on the surface so that the leg is straight.
• Lean forward at the hips to stretch the hamstring.
• Hold for 30 seconds and relax.
• Repeat 3 times on each side.

Bird dog hip Extension:

This exercise helps to stabilize the lower back and also the abdominals.

• The patient begins on the hands and knees, shoulders over hands and hips over knees
• Slowly stretch one arm and the opposite leg straight out e.g. right arm, left leg, or vice versa.
• Hold this position for 10 to 15 seconds and bring the limbs slowly down.
• Repeat 15 to 20 times, each time.

Bridging

• The patient begins by lying on a mat on the floor with knees up and feet flat in a comfortable space away from the hips.
• Keep the arms on the floor, and lift the hips off the ground to make a bridge Maintain a straight line from the chest to the knees.
• Hold for 5 to 10 seconds, keep the shoulder blades and neck on the ground, glutes, and abdominals engaged the whole time.
• Slowly bring down the hips to the floor.
• Repeat 15 to 20 times.

Side-to-Side

• The patient lies on the back with the feet pulled toward the hips and the knees up.
• Twist the knees gently to one side and stop when the patient feels that the hips start to come off the table or mat. Keep the upper body in position.
• Bring the knees back the other way and do the same thing on the other side.
• Repeat 25 to 30 times.

Press-ups:

• The patient lies flat on the stomach, brings the elbows to the sides, and places the hands just above the shoulders. The legs should be fully extended, hips with the mat or floor.
• Pull the shoulder blades back and lift the chest off the ground.
• Hold for 5 seconds, making sure that the legs and hips stay in contact with the floor or mat. The neck should stay long and in line with the upper spine the entire time.
• Slowly return the chest to the ground.
• Repeat 15 to 20 times.

Prone Cobras

• The patient lies flat on the stomach with the legs extended, arms at the sides, and hands pressed to the legs.
• Then lifts the chest off the ground, without using the hands, keeping the neck in line. Pull the shoulder blades in and flex the glutes throughout.
• Hold this position for 3 to 5 seconds before slowly lowering the upper body back to the mat or floor.
• Repeat 10 to 15 times.

 

Back pain usually goes away without surgery or too much effort. Sometimes there's nothing you can do to avoid back pain, but physiotherapy treatment is one of the best ways to live a life free of back pain.

This Article was first Published at CB Physiotherapy

 https://cbphysiotherapy.in/blog/what-is-tailbone-pain-and-how-physiotherapy-can-help

What is Tailbone Pain and How Physiotherapy can help!

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People often experience a dull ache, which changes to sharp or throbbing pain with activities such as getting up from a sitting position or prolonged sitting. While most of people don’t know the actual cause of these symptoms, a condition called Coccydynia has often been linked to such chronic pains in the lower back. Identifying coccydynia and separating it from other types of lower back pain by Physiotherapists and Chiropractors is important for its pain management.

Coccydynia, or inflammation of the tail bone, is a unique type of lumbar pain that can cause patients a severe amount of discomfort and agony. Coccydynia/ Tailbone pain is a pain that occurs in or around the bony structure at the bottom of the spine (coccyx). The coccyx is much smaller than the sacrum, has an important weight-bearing role, and supports the body weight while sitting.

 

Physiotherapy has proven to be beneficial in teaching pelvic floor relaxation techniques (reverse Kegels) which help to get coccyx into better alignment and can relieve the pain experienced when urinating or defecating. For women, tailbone pain can make menstruation uncomfortable as well. As women may suffer injury to the coccyx or direct trauma to the coccyx during childbirth, these conditions have been more commonly reported with females.

 

Common causes of Coccydynia:

 

Coccydynia/ Tailbone pain can be caused by trauma to the coccyx during a fall, prolonged sitting on a hard or narrow surface, degenerative joint changes, or vaginal childbirth. Tailbone pain ranges from a dull ache to a fierce stab. It can last for weeks, months, or sometimes longer. A diagnosis of coccydynia will usually identify one of the following underlying causes of pain:

 

• Local trauma. A direct injury to the coccyx is the most common cause of coccydynia. A fall on the tailbone can inflame the ligaments and injure the coccyx or the coccygeal attachment to the sacrum. 
• Repetitive Strain Injury (RSI). Sports and activities that put prolonged pressure on the tailbone, such as horseback riding and sitting on hard surfaces for long periods of time or bicycling may cause the onset of coccyx pain.
• Childbirth/ Pregnancy. During delivery the pressure against the coccyx can sometimes result in injury to the coccygeal structures (the disc, ligaments, and bones. Some hormonal secretions during pregnancy may also soften the area between the sacrum and coccyx.
• Referred coccyx pain. In rare cases, the pain will be referred to the coccyx from elsewhere in the spine or pelvis, such as a lumbar herniated disc or degenerative lumbar disc

Physio-therapeutic Approach

 

The initial goal of physiotherapy treatment is focused on providing postural education. A proper sitting posture ensures weight is taken off the coccyx and is instead loaded onto the ischial tuberosities and the thighs. Physiotherapists may also recommend the use of cushions. Modified wedge-shaped cushions (coccygeal cushions), help to relieve the pressure placed on the coccyx during sitting. Other treatment modalities include:

 

• Mobilizations: This can help realign the posture of the coccyx. Mobilization techniques may be the preferred technique when the goal of treatment is to increase coccygeal mobility.
• Manipulation: Patients also find pain relief through manual manipulation of the coccyx. Through manual manipulation, the joint between the sacrum and the coccyx can be adjusted, potentially reducing pain caused by inadequate coccyx mobility.
• Massage:  Coccydynia may be reduced or alleviated by massaging tense pelvic floor muscles that attach to the coccyx. Tense muscles in this region can place added strain on the ligaments and sacrococcygeal joint, limiting its mobility or pulling on the coccyx.
• TENS unit. Transcutaneous Electrical Nerve Stimulator (TENS) units apply electric stimulation that interferes with the transmission of pain signals from the coccyx to the brain. These devices can be a good option for patients who wish to keep their intake of medications to a minimum. 
• Dry needling. It is surprisingly comfortable and very effective for specific conditions such as pelvic pain, incontinence, coccyx pain (tailbone), and other diagnoses. It helps in reducing muscle spasms and assesses the mobility and position of the sacrococcygeal joint.

 

Although the vast majority of patients who seek medical attention respond to conservative treatments, some patients require more aggressive treatments. A multidisciplinary approach employing physical therapy, ergonomic adaptations, medications (NSAIDs), injections, and, possibly, psychotherapy leads to the greatest chance of success in the patients.

https://cbphysiotherapy.in/blog/world-spine-day-managing-spine-health-with-physiotherapy

World Spine Day: Managing Spine Health with Physiotherapy

WORLD SPINE DAY

 

World Spine Day celebrates spine health annually on October 16th. The day aims to increase awareness for the prevention, diagnosis, and treatment of back pain and other spine issues. With an estimated one billion people worldwide suffering from spinal problems, it affects all age groups, from children to the elderly. It is the biggest single cause of disability on the planet. World Spine Day brings together people from all walks of life – patients, health providers, healthcare organizations, associations, and governments – to help ease the global burden of spinal disorders. World Spine day also provides a forum for on-going discussion about the burden of spinal disorders and sharing best practices. Spinal problems can be managed by the promotion of regular physical activity, encouraging good posture throughout all stages of life and teaching responsible lifting and developing healthy working conditions.

 

The Theme for World Spine Day 2020: Back on track

 

The 2020 theme for World Spine Day is ‘Back on Track’. The timely theme was inspired by the challenges of the COVID-19 pandemic, which have inevitably led to a decrease in physical activity, potentially leaving people susceptible to spinal pain. COVID-19 affecting the various people across the world followed by imposing restrictions on people’s movement has been linked to a range of health conditions. Back on Track highlights the importance of exercise, posture, movement, and good self-care to ensure a healthy spine. The activities can be as simple as ensuring to exercise daily, maintain a balanced diet, and get enough sleep. Practicing Straighten Up stretching program is also a great way to help you regain control over your health. The theme celebrates for the cause of people being able to reactivate and revitalize their bodies by getting out and focusing on effective spine care. The theme also highlights the importance of exercise, posture, movement, and good self-care to make the spine healthy.

 

 

 

 

PHYSIOTHERAPY IN MANAGING SPINAL HEALTH

 

Physiotherapists are trained in many different aspects of the spine, which are proved to be effective in managing spinal related health concerns, from rehabilitating patients with spinal cord injuries or systemic spinal conditions (such as Ankylosing Spondylitis) to treat conditions such as lower back and neck pain. Physiotherapy has a special interest in neuro-musculoskeletal conditions and treats patients with nerve irritations referred from the spine, muscle injuries and pain, and pain in all joints including the spine. Physiotherapy aims at helping regain normal movement patterns of the spine to aid in and prevent pain. This is usually carried out through joint mobilizations, soft tissue techniques, as well as teaching, improved movement through mobility, flexibility, and strengthening exercises.

 

The goal of physical therapy is to decrease back pain, increase function, and teach the patient a maintenance program to prevent future spinal problems. The patient may only need the treatment and education that patient receives during the initial assessment or the patient may need months of rehabilitation. Common forms of physical therapy include Passive physical therapy (modalities), which includes things done to the patient, such as heat application, ice packs, and electrical stimulation. While as the Active physical therapy focuses on specific exercises and stretching. For most spinal problems related to back pain treatments, active exercise is the focus of the physical therapy program. 

https://cbphysiotherapy.in/blog/world-arthritis-day-managing-arthritis-causes-prevention-treatment 

World Arthritis Day: Managing Arthritis – Causes, Prevention & Treatment.

Arthritis, the second most common rheumatologic problem is also the most frequent joint ailment affecting the quality of life with a prevalence of around 40% among the population. It is a serious disease with significant financial and socioeconomic implications. World Arthritis Day is celebrated every year on October 12th to raise awareness about one of the prevalent health conditions, as among the commonly found health conditions that come with age is perhaps arthritis (or joint pain). Arthritis describes the conditions of joint pain, where there is an inflammation in the joints that affects one or multiple joints. Most common in adults above the age of 60-65 years, joint pain cases are attributed to weak bones, excessive weight, lack of nutrients, an injury or wrong posture.

 Factors responsible for causing Arthritis 

Attributing to innumerable reasons including lifestyle changes, obesity and increasingly ageing population the prevalence and complications related to arthritis are rising. Joint pains are often neglected until it causes distress or impaired quality of life, but still a greater number of young patients are presenting with this problem. Obesity is a key modifiable factor which should not be overlooked as the joints are burdened with at least three to six times the load bearing capacity. Arthritis is progressive disorder which starts gradually and worsens with time. Though joint related problems have always been an issue related to aging, but for a variety of reasons including poor eating habits, sedentary lifestyle, consumption of body building supplements and steroids in excessive quantities, a number of younger patients have been diagnosed with joint related ailments.

How to Prevent Arthritis?

Despite the high level of public interest in knowing how to prevent arthritis, there is no single strategy for avoiding this disease. In case of autoimmune disorders such as rheumatoid arthritis it is impossible to know how to prevent arthritis because the reason for the inappropriate activity of the immune system is not yet known. However the kind of diet that contributes to a healthy weight may also provide nutritional support for healthy joints.

Naturally occurring substances in garlic, cruciferous vegetables and omega 3 fats present in fishes can reduce the inflammation of joints that is characteristic of osteoarthritis. Supplements such as glucosamine and chondroitin are commonly used to support joint health, but they seem to be most effective in the early stages of osteoarthritis. Excess body weight is one of the major risk factors for arthritis. High-impact exercises may predispose you to osteoarthritis and arthritis pain. Avoiding injuries reduce the risk of developing arthritis later in life. It has been found that regular exercises have been very effective ways to prevent arthritis. Regular exercise strengthens your whole body and helps keep your joints flexible.

How Physiotherapy can help against Arthritis?

Physiotherapy is an ideal treatment for people suffering from arthritis to help relieve pain and regain mobility. Physiotherapists are experts when it comes to assessing movement and can help show how to take proper care of your joints. Physiotherapists examine the joints that are giving trouble to the patient and the assessment helps to design the affective treatment that suits the particular need of a patient.

Treatment usually consists of an exercise program as well as advice on how to gradually increase your mobility and activity as well as how to avoid any injuries related to exercise. The various physiotherapy treatment modalities for a sufferer of arthritis depending on condition include ice and/or heat packs, TENS (transcutaneous electrical nerve stimulation) machines, hydrotherapy pools, manipulation, taping, massage, medications and acupuncture. Some patients are also prescribed splints or walking aids to help keep you independent and mobile.

 https://cbphysiotherapy.in/blog/physiotherapic-rehabilitation-in-times-of-covid-19

PHYSIOTHERAPIC -REHABILITATION IN TIMES OF COVID 19

 As the era of COVID-19 began with the global contagion engulfing the whole world, the healthcare systems across the world faced a daunting range of challenges. Scientific understanding of COVID-19 was considerably evolving since the World Health Organization declared it a “public health emergency of international concern” in late January 2020.  The combination of unpredictable patterns and incomplete knowledge meant that planning for and implementing both an immediate and sustainable long-term pandemic response was difficult—yet absolutely critical for the care of patients, employees, and organizational survival.

 

PANDEMIC CHALLENGING HEALTHWORKERS AND ROLE OF PHYSIOTHERAPY

The covid-19 pandemic landed all healthcare professionals across the world in an unprecedented situation, facing tremendous challenges to make impossible decisions and work under extreme pressures. These challenges ranged as how to allocate scant resources to equally needy patients and how to provide care for all severely unwell patients with constrained or inadequate resources.

Physiotherapists working in primary healthcare facilities played a significant role and faced huge challenges and being an established profession throughout the world had major contributions in assessing and treating the Covid-19 patients with comorbidities. Physiotherapy proved promising and beneficial in the respiratory treatment and physical rehabilitation of patients with COVID-19. Physiotherapists who practise in the ICU environment also provided airway clearance techniques for ventilated patients who show signs of inadequate airway clearance and they can assist in positioning patients with severe respiratory failure associated with COVID-19, including the use of prone position to optimize oxygenation.

 

 ADAPTING TELE-REHABILITATION AT CB PHYSIOTHERAPY IN TIMES OF COVID

Tele-Rehab has emerged as a great tool to help deliver physiotherapy services remotely to patients. Tele- Rehabilitation has significantly contributed toward the sustainable care of patients who were looking for quality care at home in the global contagion. By embracing technology, physios are now able to offer recovery & pain management sessions remotely through online channels (aka Telehealth, Virtual Physiotherapy, online Consultations, and e-Health.

At CB Physiotherapy early adoption of tele-health was of immense help in adapting to the new normal. With our Exercise Prescription software TelePT, Our Physiotherapists were quick to adapt to the new normal and help patients in their recovery while staying at home. Physiotherapists at CB Physiotherapy & across the world were able to continue delivering physio care to patients even during lockdowns & stay at home guidelines. As the experts in the respective fields, physiotherapists at CB Physiotherapy guided patients in how exercise and various home-based treatment modalities can help recovery at home. Exercise Prescription software like TelePT by CB Physiotherapy should be leveraged to provide video instructions & make understanding exercises easy for the patients. At CB Physiotherapy, we also have conducted tele physiotherapy sessions to NRIs stuck in other parts of the world.

 

TAIL PIECE

Therefore, it is very important for us to identify, recognize and appreciate the efforts and importance of physiotherapy practitioners in their contribution to delivery of healthcare. Not only that but for the general health of population, awareness needs to be created to highlight the benefits of physiotherapy and how it can help people in management of pain, maintaining mobility & improving the overall quality of life.