back pain

Back Pain

Are you Living with Back Pain???

Studies show that on average 80% of people will suffer from back pain at some stage in their life!  And for a lot of these people, it will affect their lifestyle and overall well-being.

Causes for Back Pain:

Often main causes of back pain are muscle strains, tendon and ligament sprains, disc degeneration, disc herniation, osteoarthritis, subluxations (or mal-alignments) to name some.

Most of the time when someone experiences pain, it is because there is some type of inflammation going on that irritates the nerves, and a lot of times this irritation is the result of some kind of injury, inflammation, some kind of inflexibility, or sometimes the inflammation is due to degenerative disc disease.

Back Pain is a Signal That Something is Wrong

Back pain is your body’s alarm system going on and saying, “Hey there’s an underlying problem going on in here.” And in a way, that is good. It’s good to know something is wrong because now you can take the steps to correct the problem.

Don’t Wait Too Long

If you are experiencing back pain, it is not something to be ignored. When the underlying cause of the pain is not treated, it continues to get worse and worse. Sometimes the pain goes away and it is thought that there is no problem any more, until the time arrives when the pain is back and it doesn’t go away at all. So it is advisable not to ignore back pain and get it treated right away.

When someone has back pain, our goal as Physiotherapists is to find the true underlying cause of the problem and correct it, because if you don’t correct the cause then the problem is going to get worse and reoccur. We treat the source of back pain and restore normal function of the spine.


Here are useful tips, exercises and techniques to prevent back pain:


  1. Maintain Good Posture:  

    Most people have poor posture when going about their daily activities, putting unnecessary strain on their backs. Even simple thing like leaning over the sink incorrectly to brush your teeth can increase the pressure on your back by 50%. Maintaining a good posture of the back takes pressure off the nerves, aligns the vertebrae properly and reduce back pain.

  2. Strengthen Your Core:  

    Most people with chronic back pain would benefit from stronger abdominal muscles. Strengthening the abdominals and back muscles reduces the strain on the back.

  3. Improve Flexibility:  

    Tightness of muscles can cause back pain. The goal is to increase flexibility of muscles and put an equal load throughout the body. Stretching the tight muscles can help relieve tension and unable muscles to work more effectively and reduce back pain.

  4. Keep Exercising:  

    Activity is the best medicine for back pain. Simple exercise like walking can be very beneficial. It gets you out of a sitting posture and puts the body in a neutral, upright position. But remember to move in moderation and stay away from strenuous activities. Avoid motions that cause or increase the pain.

  5. Sleep the Right Way:  

    As much as the amount of rest is important so is the position in which you sleep. Sleeping in a bad position or on a mattress without support can cause back pain.

Some tips:

  • Back sleepers should put pillows under their
  • Side sleepers should place pillows between theirknees to keep their spine in a neutral position.
  • Avoid sleeping on the stomach as it causes the neck and head to twist and puts undue stress on the back.


We hope this was insightful. If you would like to discuss about your specific injury or concerns, please feel free to contact us.