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.

 

                                                               Shockwave Therapy

Shockwave Therapy | Its Importance in Modern day Physiotherapy Treatment

Are you suffering from joint pain or muscular pain, and you have taken many treatments which have not worked?  Then try Shockwave Therapy. Shockwave therapy is a non-surgical non-invasive treatment procedure used all over the world for treating a wide variety of painful conditions in your body. The treatment is imparted by well-trained physiotherapists for pain relief, mobility, and speed up the recovery. Shock wave focuses on bones and other tissues of the musculoskeletal system and has a positive effect on a wide variety of tissues. In this blog, we will discuss the latest updated conditions which can be treated by this therapy and some queries which a patient can have in his mind before opting for Shockwave therapy.

 

Latest updated conditions treated by Shockwave Therapy

Shockwave therapy is not used as a short-term treatment but relieves pain and improves functionality in the long term. The conditions which can be treated by this therapy are:

• Tennis Elbow
• Golfer’s Elbow
• Plantar Fasciitis
• Rotator Cuff Strain
• Patella Tendinitis
• Tendonitis
• Jumper’s Knee
• Painful joints
• Heel Spur
• Insertional pain
• Hip and back pain
• Patellofemoral Tendinopathy
• Gluteal Tendinopathy
• Trigger points
• Non-union fractures
• Delayed healing
• Osteochondritis dissecans
• Bone marrow edema
•  Achilles Tendinopathy.

 

How does it work?

Shockwave therapy is a high-energy acoustic wave applied to the chronic painful part of the injured soft tissue.  Shockwave therapy uses sound waves to focus on painful areas. These waves are absorbed into the body’s tissue and cells, stimulating regeneration and healthy growth of the bones, muscles, and tendons. Its re-starts the healing process:

• It desensitizes the nerve endings and immediately eases the pain.
• Boosts metabolism and blood circulation.
• Forms new blood vessels causing repair of damaged tissue.
• Reduces spasms and inflammation which in turn decreases pain and boosts mobility.
• Shockwave therapy promotes subchondral bone formation.
• It reduces micro-tears and other traumas.

 

How is the treatment given?

The treatment starts with a detailed assessment of the affected area. The physiotherapist designs a personalized treatment plan that suits the patient’s lifestyle. For the application, the gel is applied to the treatment area and the treatment time starts.

 

How long does the treatment last? 

The actual delivery of 2000-3000 shocks will take 10 minutes.  The patient might require 3-4 sessions a week before he/she feels pain relief.  Patients with more chronic conditions may need 5 sessions.  The effects of Shockwave Therapy continue to improve soft tissue changes weeks after the treatment.

 

How many Treatment sessions are required?

The treatment sessions depend upon the area to be treated, the phase of pain, and the response of the body towards the treatment varies from patient to patient. Most people need around 3 sessions, others might need 5 sessions.

 

Does the therapy hurt during and after the treatment session?

The tolerance for pain is different for different patients but most patients describe it as uncomfortable, though most of the patients easily cope with the treatment for a few minutes.  The therapist can tune the machine so that the patient can get used to it. Slight discomfort is usually experienced depending on the pain in the area and usually, the treatment time is 5 minutes. Immediately after the treatment, the patient experiences pain relief. Approximately after 2-4 hours, the patient may feel some tenderness in the treatment area which is tolerable.

 

What precautions should the patient take after the session?

The patients should refrain from carrying out any strenuous physical activity until 48 hours.

 

ESWT is a possible option in conservative therapy for the indications mentioned in this review. However, this option should be reserved for orthopedics specialists familiar with this therapy and these indications.

 

12-Best Foot Strengthening Exercises for Runners

Are you a sportsperson? Do you suffer from pain while running due to excessive soreness in your feet after the hard workouts? Then yes, foot strengthening exercises can be an easy solution to your problems. For effective energy storage during each stride, the lower limb muscles need to be strong, resilient, and functional in a coordinated fashion to provide a strong balance to get you through the miles.

Our feet bear the burden of a tremendous amount of impact force and thus need to be strong to withstand the trauma of running while ignoring all sorts of injuries. These injuries can be prevented by doing exercises, which ultimately help in the strengthening of feet and ankles. To minimize the risks of injury, consult a physiotherapist who designs regular feet strengthening training program, ensuring good strength in the feet which will not only help avoid injury but can also boost your power, mobility, and running speed. Mentioned below are some foot and ankle strengthening exercises and the precautions to keep your feet safe.

 

Precautions to keep your feet safe:

Most of the foot injuries occur due to inadequate warm-up and overtraining.

• For daily activities and sports, wear a pair of supportive footwear.
• Avoid uneven surfaces and slippery surfaces.
• Avoid uneven surfaces, especially when running. Do not overdo the activities.
• Take proper rest in between intervals
• Seek appropriate treatment when required.

 

Some foot Strengthening exercises

Our feet require strength training as much as other muscle groups in our body. A few of them are mentioned below.

Toe raise:

• Sit in a chair, and place your feet on the floor.
• Raise the heels by keeping the toes on the floor, raise the heels.
• Hold this position for 10 seconds and return to the starting position.

 

Toe presses

• Assume a slight bend in the knees (athletic position).
• Lift your toes off the ground then flex the foot, hold the contraction for 3 secs, then release it slowly to the ground.

 

Toe stretch:

• Sit in a chair, and place your feet on the floor.
• Place the right foot to rest on the left thigh.
• Gently stretch the toes up, down, and side to side one each at a time up using the fingers.
• Hold each position for 5 seconds.
• Repeat this 10 times then start with the other foot.

Plantar Stretch

• Sit in the bed with your legs straight.
• Place a towel around the foot with ends in your hand.
• Pull the towel towards you feel the stretch on the back of the lower leg.
• Hold each position for 5 seconds.
• Repeat this 10 times then start with the other foot.

 

Toe curls

• Sit in a chair, and place your feet on the floor.
• Lay a towel or cloth on the floor in front of the feet.
• Place the toes of one foot on the towel. Grasp the towel between the toes. Repeat this exercise 5 times then do this exercise with the other foot.

 

Toe splay

• Sit in a chair, and place the feet resting on the floor.
• Spread the toes as far as possible. Hold this position for 5 seconds.
• Repeat this 10 times.
• Then tie a rubber band around the toes. And repeat the exercise. Do it 10 times.

 

Marble pickup

• Sit in a chair, and place your feet on the floor.
• Place an empty bowl and a bowl of 30 pebbles in front of the feet.
• Pick up each marble and place it in the empty bowl by using the toes of one foot.
• Repeat this exercise by using the other foot.

 

Golf ball roll

• Sit in a chair, and place your feet on the floor.
•  Place a small, hard ball on the floor in front of the feet.
• Place one foot on the ball and press down as hard as it is comfortable. Move the ball around while massaging the bottom of the foot.
• Continue for 2-3 minutes, and then repeat using the other foot.

 

Foot Taps:

• Do this exercise while sitting on the chair or while standing.
• Place your feet flat on the floor, keep the heels down and tap them 40 times.

Sand walking

• Do this exercise on a beach or any location with sand.
• Remove the shoes and socks.
• Walk for as long as possible. Increase the distance slowly, do not overexert the muscles.

 

Heel walking

• Stand on feet. Lift up the toes of both feet and walk slowly on your heels.
• Make sure that you walk on your heels the entire time.

 

Toe walking

• Stand and keep the legs straight and heels pulled up towards the calves, walk on the balls of the feet for one full minute.
• Keep the stomach tight and maintain an upright posture throughout the exercise.

Sooner or later weak feet have a maximum probability of getting injured. Your physiotherapist will help strengthen the muscles and build up more flexible and durable feet by recommending some foot strengthening exercises which include weight-bearing exercises like treadmill walking, jogging, jumping, and running to increase the severity of exercises, but these exercises should be done without overstraining the foot muscles.