Physiotherapy is a treatment that assists in improving the movement and functioning of joints and muscles. It can help reduce back pain and bring you back to normal motion. It can also help minimize the risk of injuring your back again. Physiotherapists use numerous treatments and techniques for the relief of back pain. They also give tips on how to take care of your lower back so that you don’t experience problems with your lower back.

Back pain is something that most of us will experience at a certain time in our lives 

In the case of lower back injuries, the only thing we want is to recover as quickly as possible. Here at our clinic, back problems are considered one of the most common conditions.

The lumbar spine, or lower back, is a remarkably well-designed structure of interlinked bones, nerves, ligaments, and muscles. They all work together to provide you with strength, support, and flexibility. However, this complex structure makes the lower back vulnerable to damage and pain.

What causes low back pain?

The two major causes of back pain and lumbar pain are poor posture and lack of movement, particularly for those who sit for very long periods. This type of condition is called mechanical low back pain and is not considered a severe condition. However, it is not good to leave it untreated because it can lead to major problems, constant aches, and pain for long periods. For this reason, physiotherapy is a perfect treatment for this condition.

Symptoms of lower back pain.

Other problems, such as a prolapsed disc, fracture, facet joint impingement, or nerve root compression, can occasionally cause symptoms. Whatever the underlying cause of the pain, there are many ways your symptoms can manifest themselves. You can develop one of the following symptoms:

• Aching or numbness in the buttocks, lower limbs, or legs. 
• Pain in the back or front of the legs. 
• Back pain, especially when leaning forward. 
• Excessive stiffness in the lower back.

Treatment for back pain.

Our physiotherapists first diagnose the cause of  back pain and then develop treatments and different therapies that include a variety of techniques such as: mobilization, dry needling, myofascial release, and some other specific exercises. Each patient’s demands can be met with a variety of treatment choices for low back pain. 

Your back discomfort should go away in a couple of days or weeks if you follow the recommendations on adjusting your posture, doing the right exercises, and using self-medication strategies. More serious causes of back pain, such as disc prolapse, joint impingement, ankylosing spondylitis, osteoporosis, arthritis, or fracture, necessitate a more thorough examination. Some therapies may be more effective than others, depending on the patient’s diagnosis. A mix of therapy is often the best option for many people.

Self-treatment for back pain.

Here are some pieces of advice on how to take care of your back pain on your own:

• Stay active.                                

  This is the key on how to prevent and reduce postural back pain. You can do some gentle exercises like walking or swimming for at least 30 minutes per day.

• Stand up and move around. 

That’s what you should do If you sit for long periods. You can also help if you try simple pelvic and lower back movements on your own.

• Choose the best sitting position.  

If you work in an office on a regular basis, you’ll need a suitable desk and chair to avoid a bad sitting position.

• Appling regular heat to the lower back. 

This method will help and relax your muscles. You can also try taking a shower with lukewarm water. Just choose what works best for you. 

Back pain exercises.

There is plenty of stretching, strength training, and other exercises to help relieve back pain. The exercises listed below will assist you in moving, strengthening, and reducing low back discomfort.

The most important ones are:

• Ankle pumps.
• Heel slides.
• Wall squats.
• Straight leg raises.
• Single knee to chest stretch.
• Hip flexor stretch.
• Piriformis stretch.
• Lumbar stabilization exercises.

Exercise is very important to all of us for a variety of reasons. When done in a controlled and progressive way, back pain relief exercise has many benefits. Getting the right back exercises as part of your overall workout can be very important. Once someone experiences an episode of low back pain, if they don’t do anything about it and only care about the symptoms, there’s a big chance they’ll develop a similar episode somewhere in the future. Spine exercise does not have to be a life change or a major commitment, but it must be done on a regular basis. To grow and retrain muscle, you should schedule at least 10-15 minutes of exercise each day.

You can find us at Brigada VIII street, 1001, Tirana, Albania. If you need further information, advices or any treatment for your back pain or other conditions, please schedule an appointment with one of our experienced physical therapists, call  069 400 30 10 or email at fisiocentertirana1@gmail.com.

We’re here to assist your recovery!