LOW BACK PAIN PHYSIOTHERAPY - HEREFORD
COMBATTING LOW BACK PAIN IN HEREFORD WITH PHYSIOTHERAPY
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At some point, low back pain will be experienced by 70% of people in the western world. Core strength and spinal stability are crucial in helping to prevent injuries associated with the lower back. Without proper training in these areas, the likelihood of low back injuries is increased. Also, if someone has previously experienced low back pain, the recurrence rate is as high as 84% without proper rehabilitation.​​
Are you tired of living with constant low back pain in Hereford? Looking for a solution that doesn't involve medication or surgery? Look no further!
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Low back pain physiotherapy is a non-invasive treatment option that focuses on improving your body's natural ability to heal itself. By targeting the underlying cause of your low back pain, physiotherapy aims to not only alleviate your symptoms but also prevent them from recurring in the future.
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You'll learn various techniques and exercises that can strengthen your lower back, improve flexibility, and increase mobility. From manual therapy to personalized exercise routines, low back pain physiotherapy offers a holistic approach to pain management and rehabilitation.
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So, whether you've been suffering from chronic low back pain for years or recently experienced an injury, this guide will provide you with the information you need to take control of your health and regain a pain-free life. Say goodbye to low back pain and hello to a stronger, healthier you with the low back pain physiotherapy available here!
CAUSES OF LOW BACK PAIN
There are over 100 known causes, but most of these are very rare. It is a widespread issue that affects millions of people worldwide and many people in Hereford will experience it.
It can be caused by a variety of factors, ranging from physical injuries to underlying medical conditions. Understanding the root causes of lower back pain is crucial in developing an effective low back pain physiotherapy treatment plan.
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One of the most common causes is poor posture, particularly in individuals who spend a significant amount of time sitting or standing. This can lead to muscle strain, joint stiffness, and the gradual deterioration of the spinal structure. Additionally, activities that involve heavy lifting, twisting, or repetitive movements can also contribute to lower back pain. Many people with low back pain in Hereford will have poor posture as a cause.
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Injuries, such as sprains, strains, or herniated discs, are another leading cause of low back pain. These types of injuries can occur during physical activities, accidents, or even while performing everyday tasks. The severity of the injury and the individual's response to treatment can greatly impact the duration and intensity of the pain.
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Underlying medical conditions, such as arthritis, osteoporosis, or degenerative disc disease, can also be the root cause. These conditions can cause inflammation, stiffness, and a reduction in the range of motion, leading to chronic pain.
In some cases, people with low back pain in Hereford may also experience symptom of a more serious medical condition, such as a spinal tumor or infection, and should be evaluated by a healthcare professional. These will include 'Red Flags' that will be thoroughly assessed for in the initial assessment. Read more about Red Flags here.
The main causes of low back pain can be split into 3 categories:
Category 1: Non Specific Low Back Pain (NSLBP)
Category 2: Nerve Root Compression
Category 3: Red Flag Conditions​​
CATEGORY 1: NON SPECIFIC LOW BACK PAIN (NSLBP) - (90% of cases)
90% of all cases are non specific. This describes a collection of different types of low back pain that are not usually too severe, but can be a challenge to diagnose (the exact cause is often not accurately known).
NSLBP can be caused by a variety of reasons such as:
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Injuries to soft tissues (muscles, tendons or ligaments) around the lower back. As shown in Image 1 from 'Learn Muscles'
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Disc problems - often due to damage caused by injury or degenerative changes. Damage can result in inflammatory reactions that causes the release of chemicals that can then irritate the nerves and surrounding structures. Examples are shown in Image 2 from 'Peak Potential Chiropractic'
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Postural dysfunctions that causes abnormal strain and stress. ​
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Injuries sustained in the soft tissues and discs are often caused by mechanisms such as lifting, falling or experiening sudden/awkward movements Lifting injuries and postural dysfunctions will now be discussed in more detail.​​​​
NSLBP - LIFTING INJURIES
The motion of bending and lifting is one of the main causes of low back pain. When bending forwards there is an increased strain on some of the soft tissues around the lower back. ​There is also an increased risk of a disc bulge/prolapse due to the abnormal compression applied to the discs. Reduced strength in the core, lower back, pelvis and legs can result in the increased likelihood of suffering an injury when bending and lifting.
The correct way of lifting is demonstrated in the image below. This highlights the risks of using an incorrect posture when lifting heavy objects. You can see that the compression applied through the spine varies depending on the lifting technique used.
The upright posture applies the least amount of compressive force, while bending and lifting with the item away from the body can increase the force dramatically.
As you can see, it is advisable to maintain a neutral spinal position while lifting and keep the item close to the body to minimize compressive forces. All patient that have had lifting injuries should hopefully, once recovered, learn the correct way of lifting when they attend physiotherapy.
Having good posture not only enhances your appearance and energy levels but also exudes confidence while preventing injuries and reducing pain.
The ideal posture is depicted in the image with the three different views of the skeleton. The lateral view is the most important where a plumb line should pass through specific areas from the earlobe to the lateral malleolus in the ankle.
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There are 3 main curves in the spine. In an ideal posture, the curves will provide 10 times more stability than if the spine was straight.
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NSLBP - POSTURAL DYSFUNCTIONS
​Poor posture is another one of the most common causes of non specific low back pain in Hereford nd world wide as due to our daily activities most people have developed poor posture.
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Poor posture leads to ​muscle imbalances, resulting in stretched ligaments, tendons and muscles, and compression of other structures, both resulting in pain. Additionally, tight muscles may develop increased muscle tension with adhesions and trigger points, also causing further discomfort.
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The spine is surrounded by numerous joints, ligaments, and muscles.
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Maintaining an ideal posture ensures good spinal stability with minimal stress on these soft tissues.
However, an abnormal posture can alter the spinal curves, reducing the stability and affects all the structures around it making pain more likely.
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The diagram shows the min types of postural variations that can occur.
During postural deviations and muscle imbalances, joint misalignment and abnormal movement patterns occur. Compensatory movement patterns then develop.
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These changes can increase stress on the ligaments, tendons, muscles and other soft tissues, as well as reduce the spinal stability leading to a higher risk of injury.
ACHIEVING GOOD POSTURE
​​​We all want good posture, but it can be so hard to achieve. It involves training the body to stand, walk, sit and lie in positions where the least strain is placed on the supporting muscles and ligaments.
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Just knowing how to correct your posture is not enough to achieve a change in your actual postural habits. Our body uses learnt motor patterns to perform everyday activities. When we sit, stand, walk or move, our body follows previously learnt motor patterns. If your body has learned to slouch - that's what it will want to do. Acquiring good posture involves learning new movements and changing life-long habits. Sometimes a lot of work is required to change these habits.
With the correct exercises and manual therapy it is possible to achieve. The majority of low back pain patients in Hereford will benefit from improving their posture, even if it wasn't the main cause, as it may be a contributing factore. .
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CATEGORY 2: NERVE ROOT COMPRESSION (8-10 % of cases)
​In between the spinal bones are jelly filled sacs called intervertebral discs, which help with shock absorption.
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When bending forwards the front of the discs experience more pressure and become compressed. This can cause the disc to bulge backwards. With a continued increase in pressure the disc can eventually prolapse. A bulging or prolapsed disc can apply pressure on the nerves as they leave the spine, causing pain and possibly causing neurological symptoms such as numbness, pins and needles, weakness in the legs or changes to your reflexes. The symptoms and the area that the symptoms affect depends on the type of compression. You can see an image of a 'Bulging Disc' that has is from 'The Spine & Rehab Group'.
Nerve symptoms can also occur into the legs without bulging. If the disc is damaged because of a tear or degenerative changes, inflammation will develop and the chemicals produced can irritate the nerves causing pain orpins and needles. There will be ​​
CATEGORY 3: RED FLAG CONDITIONS (2% of cases)
These are more serious conditions such as fracture, cancer, infection and cauda equina. These will usually be ruled out after the thorough questioning about your symptoms. However, there are times when time is very important and with certain conditions patients may need to get emergency care immediately. I have added word links that include information about different symptoms to look out for. If you are worried or unsure then either contact your GP. However, for the lower back, if you have symptoms of Cauda Equina go straight to A&E. There are also conditions with the neck that require urgent treatment that will be discussed in the section of neck pain. ​
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The majority of the information in these files were taken from the NICE guidelines.​​​
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THE BENEFIT OF LOW BACK PAIN PHYSIOTHERAPY IN HEREFORD
Physiotherapy is a highly effective and non-invasive approach to treating low back pain. By addressing the underlying causes of the pain, physiotherapists can help individuals regain their mobility, improve their overall function, and reduce the risk of future injuries.
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​For people with low back pain, one of the primary benefits is the ability to alleviate symptoms and provide long-term relief. During treatments a variety of techniques will be used.
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Additionally, the application of physiotherapy in Hereford can play a crucial role in the prevention of low back pain, by addressing risk factors and educating individuals on proper body mechanics and ergonomic practices. By teaching individuals how to maintain a healthy spine and engage in activities that minimize the strain, low back pain physiotherapy can also help individuals avoid the development of chronic pain in the first place.
COMMON LOW BACK PAIN PHYSIOTHERAPY TECHNIQUES IN HEREFORD
A wide range of techniques can be used to address the unique needs of individuals suffering from low back pain. These techniques are designed to target the underlying causes of the pain, promote healing, and restore the body's natural function.
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One of the most common low back pain physiotherapy techniques that is used is manual therapy. This involves hands-on mobilisation of the spine, joints and soft tissues to improve mobility, reduce inflammation, and alleviate pain. Techniques such as spinal mobilization, joint mobilisation, and soft tissue massage can be particularly effective in addressing issues like muscle tension, joint stiffness, and nerve irritation.
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Another key physiotherapy low back pain technique is therapeutic exercise. I will work closely with patients to develop personalized exercise programs that target the specific areas of weakness or imbalance contributing to the pain. This can lead to a significant reduction in the recurrence of lower back pain, as well as a decreased reliance on pain medication or other interventions.
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In addition to manual therapy and therapeutic exercises, you can also utilise self-help modalities such as heat or cold therapy, electrical stimulation, and ultrasound to further reduce pain and promote healing. These modalities can help to decrease inflammation, improve blood flow, and relax tense muscles, ultimately facilitating the recovery process.
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Alongside these physical interventions, I will incorporate education and counselling into the treatment plans. By helping patients understand the underlying causes of their pain and providing guidance on lifestyle modifications.
EXERCISES AND STRETCHES FOR STRENGTHENING AND RESTORING THE LOWER BACK
Incorporating targeted exercises and stretches into a low back pain physiotherapy treatment plan can be highly effective in strengthening and restoring the lower back. These activities not only alleviate pain, but can also improve overall spinal health and function.
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The exercises may focus on strengthening the core, improving flexibility, and enhancing overall posture and body mechanics. One of the key exercises for lower back pain is the core strength routine. By targeting the core and lower back muscles, individuals can improve their stability, posture, and ability to perform daily activities with less strain on the lower back.
Although the outer core (rectus abdominals and obliques) are usually targeted, the spine also relies on the inner core muscles, which include the transversus abdominis, multifidus, and also the muscles involved in the myofascial chains as they pass through the lower back.
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You may also benefit from exercises that focus on improving the general flexibility and range of motion in the lower back, hips, and hamstrings. Stretches can help to alleviate tension, increase mobility, and reduce the risk of future injuries. Yoga is very good for flexibility and strength in the lower back and core. The Yoga studio at 'Studio 9' is a good place to access yoga. More information can be found at www.studio9wellbeing.com​​
​​In addition to the general exercises and stretches, there should be specialized movements to address specific areas of weakness or imbalance.
These exercises should challenge the core and lower back muscles in a controlled and progressive manner, ultimately leading to greater strength and stability.
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It is important to note that the specific exercises and stretches prescribed will depend on the individual's unique needs, fitness level, and stage of recovery.
Proper form and gradual progression are crucial to ensure the safety and effectiveness of the exercises, as well as to prevent further injury or exacerbation of the pain. If done incorrectly or too soon, they may exacerbate the damage.
POSTURE CORRECTION AND ERGONOMIC TIPS FOR PREVENTING LOW BACK PAIN
As mentioned previously, maintaining proper posture and incorporating ergonomic principles into daily activities can play a significant role in preventing and managing lower back pain. ​ One of the primary areas of focus during physiotherapy should be addressing any poor posture, particularly in individuals who spend a significant amount of time sitting or standing. Physiotherapists may recommend adjustments to workstations, such as using a standing desk, adjustable chair, or lumbar support, to encourage a neutral spine alignment and minimize strain on the lower back.
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Additionally, I can provide guidance on proper sitting and standing posture, teaching you how to maintain an upright, balanced position with shoulders back and the core engaged. This can help to reduce the pressure on the lower back and prevent the development of muscle imbalances or joint stiffness.
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Beyond the workplace, we can address posture and ergonomic considerations in other aspects of daily life, such as during sleep, exercise, or leisure activities. Recommendations may include using a supportive mattress and pillow, choosing ergonomic furniture or equipment, and being mindful of body mechanics when lifting, bending, or performing physical tasks.
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By empowering you with the knowledge and tools to maintain proper posture and incorporate ergonomic principles, I can help you prevent the onset of low back pain and reduce the risk of recurrence. This proactive approach not only alleviates immediate discomfort but also promotes long-term spinal health and overall well-being.
LIFESTYLE CHANGES AND SELF-CARE PRACTICIES FOR MANAGING LOW BACK PAIN
In addition to the physiotherapy techniques and exercises, individuals with lower back pain can also benefit from incorporating lifestyle changes and self-care practices into their daily routine. These strategies can complement the treatment plan and provide additional support for managing pain and promoting overall well-being.
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One of the key lifestyle changes that can have a significant impact on lower back pain is maintaining a healthy weight. Excess weight, particularly around the midsection, can place additional strain on the lower back, exacerbating existing pain and increasing the risk of future injuries.
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Another important lifestyle factor is physical activity. While individuals with lower back pain may be hesitant to engage in exercise, I can design personalized fitness programs that focus on low-impact activities, such as walking, swimming, or gentle yoga (www.studio9wellbeing.com). These exercises can help to strengthen the core, improve flexibility, and promote overall physical and mental well-being, all of which can contribute to the management of lower back pain.
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Stress management is another crucial aspect of lower back pain management. Chronic stress can exacerbate muscle tension, inflammation, and pain perception.
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Additionally, I will encourage patients to adopt self-care practices, such as regular gentle stretching, heat or cold therapy, and proper sleep hygiene. These simple yet effective strategies can help to alleviate pain, improve recovery, and empower individuals to take an active role in their own well-being.
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By incorporating these lifestyle changes and self-care practices into their overall treatment plan, individuals with lower back pain can achieve a more comprehensive and sustainable approach to managing their condition and improving their quality of life.
EMPOWERING YOURSELF TO LIVE A PAIN-FREE LIFE WITH LOW BACK PAIN PHYSIOTHERAPY IN HEREFORD
Physiotherapy offers a comprehensive and effective solution for individuals struggling with lower back pain. By addressing the underlying causes of the pain, I can help you alleviate symptoms, restore function, and prevent the recurrence of future injuries.
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Through a combination of manual therapy, therapeutic exercises, and lifestyle modifications, physiotherapy in Hereford empowers individuals to take an active role in their own recovery and long-term management of lower back pain. The personalized approach, tailored to the unique needs of each patient, ensures that the treatment plan is both effective and sustainable.
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Whether you're dealing with chronic lower back pain or a recent injury, physiotherapy can provide the tools and support you need to regain control over your health and live a pain-free life. By incorporating the techniques and strategies outlined in this guide, you can embark on a journey towards a stronger, more resilient lower back and an improved overall quality of life.
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Remember, the path to recovery is not always linear, and it may require patience, dedication, and a willingness to make lifestyle changes. But with the guidance and expertise of a skilled physiotherapist, you can overcome the challenges of lower back pain and reclaim your active, vibrant lifestyle.
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So, take the first step towards a pain-free future and explore the transformative power of physiotherapy for your lower back pain. Empower yourself, reclaim your mobility, and embrace the freedom of a life without the burden of constant discomfort.
The treatment plan will vary depending on the examination results, but physiotherapy, sports massage and exercise programs can be crucial for treating both neck and low back pain.
Different causes of pain may require different treatment techniques, with the goal of reducing current pain, increasing postural and core strength, and providing advice and self-management techniques.
If you have back or neck pain book now to begin your recovery process - Current Prices.​