Back Pain Slowing You Down?

Physical Therapy 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 Elements Physiotherapy and Rehabilitation, we know how debilitating back pain can be. Our team of dedicated physical therapists 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. Call our clinic today to set up your initial consultation!

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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).

Why Physical Therapy at Elements Physiotherapy and Rehabilitation Is Your Back Pain Solution

While back pain often resolves on its own within 1-3 months, physical therapy 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.

Hitting the Slopes?

Tips for an Injury-Free Ski Vacation

As ski resorts start to open up for the season, now’s the time to start preparing your body to avoid an injury this winter. The Elements Physiotherapy and Rehabilitation physical therapists can help you every step of the way.

• First, we’ll perform a detailed assessment to look for any muscle imbalances, weak areas, and other impairments that could impact your performance on the slopes.
• Next, we’ll develop a customized strength and conditioning program that addresses your unique needs. Areas we’ll target might include:
  • Core strengthening to help you stay stable (and upright)
  • Strengthening of the leg muscles, especially our quads, hamstrings, and glutes, to ensure good balance and control
  • Mobility and flexibility training in your hips, knees, and ankles so you can stay agile

Start your training early so you’re ready when you hit the slopes. Call us to schedule your appointment today!

Prevent Back Pain & Mobility Restriction Before It Starts!

Do any of these statements apply to you?

• I have a job that requires me to sit at a desk.
• I struggle to find time to exercise regularly.
• I never learned proper lifting techniques.
• People frequently tell me I slouch.

If so, you may be at a higher risk of developing back pain.  Several lifestyle factors can increase the likelihood of an injury leading to back pain. Fortunately, physical therapy at Elements Physiotherapy and Rehabilitation is a great choice not only for resolving back pain but for stopping it before it even begins!

Three Simple Back Pain Prevention Tips

1. Exercise. Regular physical activity helps strengthen the muscles that support and stabilize your spine. Find something that suits your interests and ability level, such as daily walks, simple resistance exercises, or dance fitness classes.
2. Minimize Sitting. Prolonged sitting can have wide-ranging effects, including increased pressure on your spine. If you have a desk job, get up and move around every 30 minutes or so, even if it’s just to stand up and stretch.
3. Ask for Help. When it comes to lifting heavy objects, don’t get ambitious! Ask for help when lifting anything heavy or awkwardly shaped, and make sure you’re using proper lifting techniques. Not sure what those are? Our therapists will happily show you how to lift without risking injury. While these tips can get you started, the Elements Physiotherapy and Rehabilitation physical therapists can help you develop a customized back pain prevention plan. We’ll help you identify any lifestyle factors that might put you at risk of developing back pain and then work with you to address them.

Recipe of the Month: Pumpkin Soup

Ingredients:

• 1 medium yellow onion
• 3 cloves garlic
• 1 large bunch fresh thyme
• 2 tablespoons olive oil
• 1 (15-ounce) can pumpkin purée (about 2 cups)
• 3/4 teaspoon kosher salt
• 1/2 teaspoon ground cumin
• 1/4 teaspoon freshly ground black pepper
• 1/8 teaspoon ground ginger
• 1/8 teaspoon cayenne pepper
• 2 cups low-sodium vegetable broth
• 2 tablespoons maple syrup
• 2 tablespoons heavy cream
• Toasted pumpkin seeds and flaky sea salt, for serving (optional)

Instructions:

1. Prep the ingredients. Very finely chop 1 medium yellow onion. Finely grate 3 garlic cloves. Pick the leaves from 1 large bunch fresh thyme until you have 2 tablespoons.
2. Cook the aromatics. Heat 2 tablespoons olive oil in a medium saucepan over medium heat until shimmering. Add the onion and garlic and cook until fragrant, 3 to 4 minutes. Add the pumpkin and spices. Add the thyme, 1 (15-ounce) can pumpkin purée, 3/4 teaspoon kosher salt, 1/2 teaspoon ground cumin, 1/4 teaspoon black pepper, 1/8 teaspoon ground ginger, and 1/8 teaspoon cayenne pepper.
3. Cook over medium-low until steaming and fragrant, about 5 minutes. Add the vegetable broth. Add 2 cups low-sodium vegetable broth and cook, stirring constantly, for 3 to 4 minutes. (The mixture will bubble.) Add the maple syrup and cream. Remove the pot from the heat.
4. Add 2 tablespoons maple syrup and 2 tablespoons heavy cream, and stir to combine. (At this point, for a creamier soup, you can use an immersion blender or transfer to a blender to purée until it reaches your desired consistency.)
5. Garnish and serve. Serve warm, garnished with toasted pumpkin seeds, flaky salt, fresh thyme leaves, and more black pepper.