severe, chronic pain lasting more than three months,
Back Pain Physiotherapy
Pain in the back is much like forgetting where you have placed your phone and grey hairs - it seems to get worse as we age. But how much back pain is normal before you have to seek the help of a professional? Is that stabbing feeling when you sit, stand and even sleep just the “creakiness” that comes with age, or are there symptoms you have to look out for before things get out of hand?
Before we answer that, let’s fully understand what back pain is before we dive deeper into this topic.
What Is Back Pain?
Back pain on its own is typically not considered a medical condition as it often is a symptom of another health problem. Your body’s main structural support is your spinal column and there are numerous parts of your body that depend on it. The main purpose of your spine is to keep you stable enough to stand upright yet mobile enough to move around. So, it does not come as a surprise that there are many who encounter problems with their backs from time to time.
The aches and pains can result from sore muscles, ligaments and tendons, medical conditions like herniated disks and/or fractures, as well as other problems in your upper, middle and lower back. Sometimes you get that sharp pain immediately, but in many cases, your back problem intensifies over time.
Benefits of Physiotherapy for Back Pain
1. Pain Relief and Reduced Reliance on Medication
During back pain physiotherapy, physiotherapists use various techniques to address the root causes of pain. These may include manual therapy, soft tissue mobilisations, and targeted exercises
2. Improved Flexibility
Back pain physiotherapy emphasises restoring movement and flexibility to the affected areas. By improving joint mobility and muscle flexibility, it helps reduce back stiffness for an enhanced range of motion.
3. Prevention of Further Injuries
Physiotherapists provide personalised exercises and postural advice to improve body mechanics and movement patterns. This helps strengthen back muscles supporting the spine and reduces the risk of further strain or injury.
What Are The Causes of
Back Pain?
In most cases, it is not possible to identify the exact cause of back pain. Some pain can be traced back to your bad habits such as:
- poor posture, e.g., sitting with poor posture at a desk,
- repeating the same motion and/or overdoing it, and
- pushing, pulling and lifting things carelessly.
However, there may also be other causes that are related to your spine. The spine is made up of 24 bones called vertebrae that house and protect the spinal cord. It is the network that carries nerve signals from your brain to the rest of your body and vice versa.
Straining the bands of muscles that surround the spine, often in the curve of the low back and the base of the neck, is a common cause of back pain. Other reasons also include arthritis, osteoporosis, injuries from contact sports, accidents and falls. These can cause problems ranging from muscle strains, and herniated disks to fractures that damage the spinal column or cord.
Sometimes your back may be sore for no clear reason. That's called a non-specific backache. It could have stemmed from weakened muscles that couldn't handle your everyday walking, bending, and stretching.
Signs and Symptoms of Back Pain
Back pain can have many different symptoms including:
- a dull, aching sensation,
- a stabbing or shooting pain that can radiate down the leg to the foot,
- an inability to stand up straight without pain, and
- a decreased range of motion and reduced ability to flex the back.
Should your pain be due to muscle strain or misuse, the symptoms would usually be short-lived but can last for days or weeks.
When Should You Seek a Back Pain Treatment in Singapore?
If your back pain doesn’t improve within two weeks, sometimes it may be a result of a serious medical condition. If you are suffering from any of these symptoms for an extended period of time, do let your doctor know immediately.
loss of bowel or bladder control,
numbness, tingling, or weakness in one or both legs,
back pain after trauma (injury), such as a fall or a blow to the back,
intense, constant pain that gets worse at night,
unexplained weight loss, and/or
pain associated with a throbbing sensation in the abdomen.
Physiotherapy Assessment for Back Pain
A comprehensive back pain physiotherapy assessment aims to accurately diagnose and create a personalised treatment plan. Here's what to expect during a physiotherapy assessment for back pain:
Initial Consultation and Medical History
During the first visit, the physiotherapist will ask detailed questions about your back pain, including its onset, intensity, and any aggravating or relieving factors. They will also take a thorough medical history, including any previous injuries, surgeries, or underlying health conditions.
Physical Examination and Functional Assessments
The physiotherapist will conduct a physical examination to assess your posture, movement patterns, and muscle strength. They will evaluate your range of motion, flexibility, and any areas of tenderness or discomfort. Functional assessments may also be carried out to see how your back pain affects daily activities.
Diagnostic Tools
To gain a clearer understanding of the issue, the physiotherapist may use diagnostic tools like movement analysis, where they observe how you move and identify any abnormal patterns.
Back Pain Treatments in Singapore
Here are some ways back pain can be treated.
Physiotherapy
Contrary to popular belief, exercise is the foundation of back pain treatment. It is recommended that you get treated under the guidance of your doctor and a physiotherapist. Based on the severity of your pain, a physiotherapist would design a back pain therapy routine tailored to your symptoms and conditions. Maintaining these routines at home would also lead to an even faster and more effective recovery.
Back pain physiotherapy may include:
- retraining your posture,
- understanding the limits of your pain,
- stretching and flexibility exercises,
- aerobic exercises,
- core strengthening, and
- help you gradually return to pain-free movements.
Diet
Some foods are highly inflammatory, especially those in high trans fats, refined sugars and/or have undergone processing. Do consult with your doctor if you suspect that your diet may be contributing to your back pain. Maintaining a healthy BMI would also lessen your back pain by reducing the load on your spine.
Lifestyle Modification
With back pain, it is important that you learn to listen to your body and pace yourself while gradually integrating light exercises like yoga and pilates to improve your overall well-being. As motion is lotion and movement will lubricate your body, moving that particular part of your body can make the aches and pains disappear. Although some activities can limit your movement due to inflammation, you should still move without your comfort zone to reduce the risk of developing chronic pain.
Once you’ve passed the acute phase of injury and the inflammation has gone down, you can slowly return back to your activities that used to cause you pain with exercise rehabilitation.
Alternative Treatments
Acupuncture, massage, laser therapy, electrical nerve stimulation and other non-surgical spine treatments can also make a difference in healing your back pain. Talk to your doctor about alternative treatments that could benefit you.
Discover Exceptional Back Pain Treatments in Singapore
Relieve Back Pain with Physiotherapy
Back pain can significantly impact your daily life, but physiotherapy offers a holistic solution for relief and recovery.
Comprehensive Assessment
Physiotherapy involves a comprehensive assessment to understand the root cause of your back pain, and coming up with a personalised plan tailored to your specific needs and goals.
Non-Invasive
Physiotherapy promotes healing through movement, flexibility, and strengthening exercises, without the need for surgery.
Physical Manipulation
Physical manipulation can be an effective approach to addressing knee issues in ways that patients may not have previously considered. This method can provide short-term relief while also facilitating long-term structural improvements. Techniques such as manual therapy and myofascial manipulation target the underlying causes of pain and dysfunction, promoting better overall function and stability in the knee.
Maintenance and Prevention
You will be educated on long-term strategies to maintain back health, as well as manage and prevent future back pain.
Exercises for Back Pain Relief
Struggling with back pain can be both debilitating and frustrating, but incorporating specific exercises into your routine can provide significant relief.
Cat-Cow Stretch
This stretch improves flexibility and relieves tension in the back.
- Start on your hands and knees
- Alternate between arching your back upwards (cat) and dipping it downwards while lifting your head (cow)
- Repeat this for 30 seconds to a minute
Child’s Pose
A gentle stretch that alleviates lower back pain.
- Kneel on the floor and sit back on your heels
- Stretch your arms forward and lower your torso towards the ground
- Use a cushion to rest your head if needed
- Take deep breaths and hold the pose for 30 seconds to a minute
Pelvic Tilts
This exercise strengthens the lower back and abdominal muscles, reducing pain and improving posture.
- Lie on your back with your knees bent and feet flat on the ground
- Place your arms at your sides, with the palms facing down
- Inhale and tighten your abdominal muscles
- Exhale and press your lower back to the floor
- Hold briefly then relax
- Repeat for 30 seconds to a minute
FREQUENTLY ASKED QUESTIONS
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How do I know if I am suffering from back pain?
There are different symptoms to back pain ranging from muscle aches, sharp, tingling pain to shooting, burning or stabbing sensations that can occasionally radiate down your leg. Moving, bending and lifting poorly can make your aches worse.
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How do I know if my back pain is serious?
If you are suffering from these symptoms, then it is time you contact your doctor immediately.
- severe, chronic pain lasting more than three months,
- loss of bowel or bladder control,
- numbness, tingling, or weakness in one or both legs,
- back pain after trauma (injury), such as a fall or a blow to the back,
- intense, constant pain that gets worse at night,
- unexplained weight loss, and/or
- pain associated with a throbbing sensation in the abdomen.
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How long should back pain last?
Some back pains disappear within a week or two but if you have been suffering for more than two weeks, please consult your doctor.
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Is there anything to take note of when doing lower back exercises?
Yes, there are several important factors to consider when performing lower back exercises.
1. Always start with a proper warm-up to prepare your muscles and joints.
2. Focus on maintaining good form and controlled movements to avoid strain or injury.
3. Start slow, especially if you’re new to exercising or recovering from an injury.
4. Mild discomfort is normal, but significant pain is a sign to stop.
5. If you have pre-existing conditions, consult with a physiotherapist to ensure the exercises are suitable for your condition.
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Are physiotherapy exercises the best treatment for back pain?
Physiotherapy exercises are often considered one of the most effective treatments for back pain, as they are tailored to the individual’s condition and target the underlying cause of pain while promoting long-term relief. Consulting a physiotherapist can help determine the most appropriate treatment plan.