Move Freely Again: Effective Exercises for Back Pain
When Tessa injured her back after attempting to lift a heavy antique chair, she felt as if she could barely move. So it came as a surprise when her physiotherapist suggested exercise was the best way to resolve her injury. As it turned out, however, a few effective exercises for back pain actually did the trick!
Before Tessa visited her physiotherapist, she’d made the mistake of “taking it easy” and limiting her movement as much as possible. Although she’d noticed that her back pain was worse in the morning and did improve slightly as she got dressed and ready for her day, she simply couldn’t imagine performing regular exercises as a pain management technique.
But her physiotherapist changed that view. By providing her with a progressive exercise program, he was able to show Tessa that she actually could exercise–she just needed to start slowly. Over time, she began to see improvements in both her pain levels and range of motion, allowing her to get back to the active lifestyle she enjoyed before her injury.
If you’re struggling with back pain–whether from an injury like Tessa’s or an underlying condition–an exercise program from Global Physiotherapy will likely help you manage your pain as well! Our physiotherapists will provide a tailored exercise plan that suits your needs and rehabilitation goals.
Curious to learn more about effective exercises for back pain? Keep reading–or schedule an appointment to receive a plan of your own!
Common Sources of Back Pain
For many people, back pain can feel mysterious, appearing out of nowhere or coming and going for an extended period. In truth, your back pain has some sort of cause, and identifying it is critical to finding the best treatment option.
Our therapists can help you determine what’s causing your back pain by assessing your symptoms and conducting different movement screens that look at strength, range of motion, posture, gait, and more. From there, we can let you know if your pain stems from one of these common sources of back pain–or something else entirely:
- Strains: A strain occurs when your back muscles or tendons (the tissue that attaches your muscles to your bones) become overstretched or torn. Tessa had actually suffered a muscle strain, and her exercise program helped strengthen those muscles, making her less likely to suffer another in the future.
- Sprains: A sprain occurs when your ligaments (the tissue that connects bones in a joint) become torn or overstretched. A muscle strain can be caused by lifting something too heavy–or by lifting something while bending or twisting.
- Herniated discs: A herniated disc occurs when one of your discs (the small cushions between your vertebrae) bulges or tears, irritating a nearby nerve. Sometimes, pain from a herniated disc will radiate out of your back and down your legs, and it might cause numbness or tingling in addition to pain.
- Fractured vertebrae: A fractured vertebra occurs when a small crack appears in your spinal vertebrae, either due to a major trauma (such as a sports injury) or an underlying condition, like osteoporosis.
Effective Exercises for Back Pain Relief
No matter what’s causing your back pain, one of the best things you can do to manage the pain and promote healing is to start moving, as movement works to strengthen the affected tissue. However, it’s essential not to just dive into a new exercise program.
The physiotherapists at Global Physiotherapy will let you know which back pain exercises will be most beneficial for you. We’ll develop a customized exercise program that addresses your needs. Plus, we’ll ensure you progress through the program safely and effectively.
While every plan will be different, we’ll generally include the following types of exercises:
- Exercises to Improve Mobility: We’ll often begin with simple mobility exercises, such as a knee-to-chest stretch, to work on increasing your range of motion and to help manage pain.
- Exercises to Improve Strength: At the same time, we want to help you strengthen the muscles that surround and support your spine (your core muscles). A strong core relieves pressure on your spine, relieving pain and reducing your risk of injury. Common core exercises include planks or glute bridges.
- Exercises to Improve Endurance: In addition to building muscle strength, you’ll want to improve your muscle’s endurance–their ability to perform actions over time. Activities like walking or swimming can help build muscle endurance. We’ll help you find a program that works for you.
- Exercises to Get You Back In the Game: Finally, we’ll want to help you return to your pre-pain activity levels–even if you aren’t an athlete! Some people may benefit from functional training, which focuses on specific movements you perform throughout the day. Others may benefit from a return-to-activity schedule that lets them slowly ease into everyday activities.
We’ll Help You Find the Most Effective Exercises for Back Pain!
If your back is causing you pain, then you need to get moving! The physiotherapists at Global Physiotherapy will work with you to find the best combination of exercises to address your pain and immobility. Our team understands effective exercises for back pain–information we’re happy to share with you.
Ready to get started? Schedule an appointment with us today!