Physiotherapy for Back Pains: Advantages and Exercises

After a long night’s sleep in a cramped up position or after working long hours with little movement — the one thing that you’re highly prone to, no matter what your age, is back pain.

Also known as backaches, back pains are sharp pain sensation and discomfort that you might experience anywhere on the spine or back. They range anywhere from mild to weakening on a pain scale and often interrupt the normal pace of your everyday life. They can affect performance at work, or even hinder you from performing the simplest of tasks such as carrying groceries, lifting heavyweight objects, or climbing stairs. Research suggests that back pains are a very common health problem globally and are estimated to be at 60% to 70% in India. 

What are the types of back pains?

Muscle Strain

When muscles and ligaments of your back stretch or tear due to excess activity, they lead to muscle strain. Some of the other symptoms of muscle strain include pain and stiffness in the lower back as well as muscle spasms. 

Disc Injury

Disc injuries commonly occur in older people, and they often happen suddenly after lifting something or twisting the back. Unlike a back strain or muscle strain, pain from a disc injury usually lasts for more than 72 hours.

Sciatica

Sciatica is a pain that originates in the spine and radiates down the back of the leg from the lower back. This is usually caused when a herniated disc or bone spur in the spine presses on the sciatic nerve. 

Spinal Stenosis

This is a condition where the spinal column narrows and exerts pressure on the spinal cord and other spinal nerves. This pressure on the spinal nerves causes symptoms such as:

• Numbness
• Cramping
• Weakness

These symptoms can also be felt anywhere in the body. Many people with spinal stenosis notice their symptoms worsen when standing or walking.

Other Conditions

Some other conditions that cause back pain include:

• Arthritis — an inflammation of joints
• Fibromyalgia — long-term pain and tenderness in the joints, muscles, and tendons
• Spondylitis —  an inflammation of the joints between the vertebrae
• Spondylosis — a degenerative disorder that may cause loss of normal spinal structure and function. Aging is a primary cause of the condition but the location and rate of degeneration differs among individuals

How can you treat back pain at home?

If you find yourself facing mild back pain, remember not to panic. In most cases, back pains can be treated through simple, self-care methods. Here are some tips to treat back pain at home:

• Refrain from carrying heavy things or putting your back through too much strain
• Apply ice to your lower back for the first 48 to 72 hours and then switch to applying warm compression

• Lie down on your side with your knees bent and a pillow between your legs. If you feel you that can lie comfortably on your back, place a pillow or rolled-up towel under your thighs to reduce the pressure on the lower back
• Take a warm bath or a massage to relax stiff and knotted muscles in the back

Remember that all of these methods are useful only during the first 72 hours after the pain begins. If the pain persists and does not improve after 72 hours of home treatment, you should call your doctor. 

If your back pain is causing significant problems and doesn’t seem to be improving after a few weeks, physiotherapy is a worthwhile treatment option.

So, what is physiotherapy?

Physiotherapy is a type of treatment that improves the movement and function of your joints and muscles. If you have back pain, physiotherapy helps reduce it and get back your mobility. It also helps you make changes that reduce the chances of you hurting your back again. 

How does Physiotherapy work?

A physiotherapist will tailor a treatment plan depending on the type of back pain after a thorough examination of the probable causes and underlying symptoms. The sooner you seek out a physiotherapist when your back aches, the more effective the treatment will be. The following are the types of treatments under Physiotherapy:

Active Therapy — Basic exercises and movements that you can do yourself. These exercises help you stay active and improve flexibility, mobility, and strength of your lower back. The following are some exercises that are recommended under Active Therapy. 

Aerobic Exercise — Exercises that get you moving and increase your heart rate. These exercises can:

• Help with any stiffness
• Ensure mobility 
• Manage your weight
• Give your wellbeing a boost too

Some low-impact aerobic exercises include walking, swimming, and using exercise bikes and step machines. 

Stretching Exercise — Exercises that improve flexibility in your spine and reduce any tension in the muscles supporting your spine. An example of a stretching exercise is: You lie on your back, pull your knees in towards your stomach, and gently stretch your back. 

Manual therapie: Manual therapies also known as ‘hands-on’ techniques are recommended along with an active exercise. There are two types of manual therapies:

Mobilization: The physiotherapist will use slow, gentle movements to stretch the spine to return the back to its normal range of motion

Manipulation: The physiotherapist will make a quick thrusting action with their hands at a particular point of the spine and thereby letting out a ‘pop’ sound

No matter what treatment you avail, always remember to make sure that the physiotherapy clinic you are visiting is a certified facility. And, if you’re looking for high-quality Physiotherapy treatment in the cities of Hyderabad or Bangalore, Plexus Neuro and Stem Cell Research Centre is an acclaimed facility you can visit. Plexus is a leading healthcare service provider of comprehensive rehabilitation services. So, if you’re looking for a Rehabilitation Centre in Hyderabad, Plexus is a facility we recommend!