Here’s a fact about back pain that may bring you some comfort: it’s one of the most common musculoskeletal complaints in the world. Around 80% of people will have back pain at least once. So, if you’re suffering now, you probably aren’t the only one!
Of course, that thought does little to help if your back pain keeps you from performing day-to-day activities — as it often does. Back pain is often accompanied by mobility restrictions that make walking, rising from sitting, or bending over difficult. And if left untreated, it can sometimes lead to long-term pain and dysfunction.
At Mt. Lehman Physiotherapy, we know how debilitating back pain can be. Our team of dedicated physiotherapists will help you understand the cause or causes of your back pain and work with you to develop a personalized treatment plan that will let you get back to the activities you love to do.
What Causes Back Pain?
One of the reasons that back pain is so common is that it’s associated with several different injuries, underlying conditions, or lifestyle factors. That said, most back pain is non-specific, meaning it’s not caused by a specific disease or specific structural problem, but caused by mechanical issues. Mechanical issues are difficult to pinpoint and may include multiple tissues in and around the spinal joints.
The first step in treating your back pain is understanding what’s contributing to it. Our therapists will perform a comprehensive evaluation to help us learn as much as possible about your experience with back pain, including screening for any mobility limitations or weakness you’re struggling with.
Common Sources of Back Pain
Strains and Sprains
A strain occurs when you injure the muscles in your back. A sprain occurs when you injure the ligaments that link your spinal vertebrae. Both can cause pain and limited mobility, and they often result from lifting with improper form (such as twisting while lifting) or attempting to lift something too heavy.
Herniated Discs
Soft, flexible discs separate and cushion your spinal vertebrae. If one of those discs herniates — that is protrudes out — and irritates a nearby nerve, it can lead to intense pain, feeling “stuck” in a stooped over position, and often pain down the leg known as sciatica.
Osteoarthritis
Osteoarthritis is the most common form of arthritis in the world, occurring when the cartilage and bone tissue in a joint degenerate and become inflamed. While we often associate it with the hips, knees, or hands, it can occur in the spine, too. Spinal osteoarthritis is sometimes called spondylosis.
Lifestyle Factors
Several factors can contribute to lower back pain, including improper posture, prolonged sitting, or weakness in the muscles that wrap and support your spine (your core muscles).
Mt. Lehman Physiotherapy Is Your Back Pain Solution
While back pain often resolves on its own within 1-3 months, physiotherapy is an excellent choice for people with particularly intense pain or extremely restrictive mobility. It’s also useful for people with chronic back pain — defined as pain that lingers past that three-month mark.
We customize all our back pain treatment plans according to your specific needs: the location and severity of your back pain, any mobility restrictions, your ability level, and overall goals. We’ll work to address the underlying issues causing your pain rather than simply masking the symptoms.
How We’ll Help You Recover
Through a blend of the following techniques:
Manual Therapy
Helps manage pain, promote blood circulation, and improve mobility.
Therapeutic Exercise
A personalized exercise plan improves the strength, flexibility, and endurance of your back and core muscles. Muscle weakness significantly contributes to lower back pain, so exercise is a must.
Specialized Training
Proper techniques and activities that simulate functional movements you’ll need to perform (i.e., squats, lunges, lifting, etc.).
Prevention Strategies
Help reduce future back pain incidents. These strategies might include postural corrections or suggestions for at-home exercises, such as a walking program or regular strength and mobility practice.
Exercise of the Month
Bird Dog
(Core, Lower Back, Glutes)
Begin on your hands and knees with your hands directly under your shoulders and knees under your hips. Keep your spine neutral and core engaged. Slowly extend one arm forward while simultaneously extending the opposite leg backward. Hold for a few seconds, then return to starting position. Alternate sides. Focus on maintaining a stable spine throughout the movement. 3 Sets, 10 Reps each side.
Understanding Dry Needling: A Modern Approach to Pain Relief
Dry needling is a modern, science-based physiotherapy technique used to reduce pain, release muscle tension, and restore movement. While it involves the insertion of a thin, sterile needle into tight or dysfunctional muscles, tendons, or connective tissue, it is not acupuncture. Dry needling is specifically designed to address musculoskeletal and neuromuscular dysfunction.
For individuals dealing with back pain, dry needling can be especially helpful. Tight or overactive muscles in the low, mid, or upper back often contribute to stiffness, reduced mobility, and ongoing discomfort. Dry needling helps relax these muscles, improve blood flow, and decrease pain signals – often allowing patients to move more freely and participate more comfortably in their rehabilitation exercises.
What Conditions Can Dry Needling Help?
This technique may be beneficial for a wide range of conditions, including:
- Acute and chronic back pain
- Neck pain
- Sciatica
- Muscle spasms and strains
- Tendinitis and overuse injuries
- Hip and knee discomfort
- Fibromyalgia
- Repetitive strain conditions such as tennis or golfer’s elbow
When combined with therapeutic exercise and hands-on care, many patients experience meaningful improvements in pain, mobility, and function.
What to Expect During Treatment
Most people report minimal discomfort during treatment. Occasionally, a brief muscle “twitch” response may be felt. After treatment, mild soreness, similar to post-exercise fatigue, can occur and typically resolves within 24 to 48 hours. Staying hydrated and using ice or heat can help ease this temporary soreness.
Following a thorough assessment, your physiotherapist will determine whether dry needling is an appropriate addition to your individualized treatment plan, supporting long-term relief, improved movement, and better overall function.
Healthy Recipe: Quinoa Buddha Bowl with Roasted Vegetables
This anti-inflammatory bowl is packed with nutrients that support tissue repair and reduce inflammation—perfect for anyone managing back pain or recovering from injury.
Ingredients:
- 1 cup quinoa, cooked
- 1 sweet potato, cubed
- 1 cup broccoli florets
- 1 cup chickpeas, drained
- 2 cups fresh spinach
- 2 tbsp olive oil
- 1 avocado, sliced
- Tahini dressing (3 tbsp tahini, 2 tbsp lemon juice, 1 garlic clove, water to thin)
- Salt, pepper, paprika to taste
Instructions:
- Preheat oven to 400°F (200°C).
- Toss sweet potato, broccoli, and chickpeas with olive oil and spices. Roast for 25-30 minutes until tender.
- Cook quinoa according to package directions.
- Blend tahini dressing ingredients until smooth.
- Assemble bowls with quinoa as base, top with roasted vegetables, fresh spinach, and avocado.
- Drizzle with tahini dressing and enjoy!
Get Moving Again with Physiotherapy!
Back pain is more than just pain. It can severely restrict your mobility, leading to less exercise and movement, further contributing to pain and dysfunction. The Mt. Lehman Physiotherapy team is here to help you break that cycle and find relief from back pain for good.
Sources: https://www.choosept.com/guide/physical-therapy-guide-low-back-pain, https://pubmed.ncbi.nlm.nih.gov/32669487/, https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004057.pub3/full
