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 Odyssey Health Care, we know how debilitating back pain can be. Our team of dedicated physical therapists 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.

Here are some of the more common sources of back pain that we see at our clinic:

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).

Exercise of the Month

Double Knees to Chest

Lie on your back with your knees bent. Bring both knees toward your chest, holding them gently with your hands. Hold the stretch for a few seconds, then release to improve lower back flexibility.

Why Physical Therapy at Odyssey Health Care Is Your Back Pain Solution

While back pain often resolves on its own within 1-3 months, physical therapy 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 will we do this? Through a blend of the following techniques:

Manual therapy helps manage pain, promote blood circulation, and improve mobility.
A personalized therapeutic 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, such as 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.

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

Get Moving Again with Physical Therapy!

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 Odyssey Health Care team is here to help you break that cycle and find relief from back pain for good.

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Preventing Back Injuries: Tips and Exercises for a Healthy Spine at Work

Preventing back injuries is crucial for maintaining a healthy and productive work life. Whether you work a physically active job on a construction site or sit at a desk, your back is under constant strain. However, a few simple changes can significantly protect your spine and avoid painful injuries.

Five Simple Strategies for Preventing Back Injuries on the Job

1. Take Regular Breaks

Sitting or standing in one position for too long can strain the muscles around your spine.

If you work in an office, set a timer to remind yourself every 30-45 minutes to stand up and move around. If you work in retail, on an assembly line, or in similar jobs, find ways to incorporate movement whenever possible. Try stretching during a slow period or taking a quick walk around the floor.

2. Maintain Good Posture

Good posture is also a key factor in preventing back injuries. Whether you’re sitting, standing, or moving around, try to maintain postural awareness and keep your spine aligned with your chest lifted.

Keeping your workstation set up according to ergonomic principles can also help you maintain good posture. If you sit at a desk, make sure your chair supports your lower back. If you work on a computer, make sure the monitor is set at eye level.

3. Invest in Back-Friendly Office Furniture

An adjustable standing desk is one piece of furniture we always recommend to our patients, as it allows you to easily switch between standing and sitting throughout the day, helping to relieve pressure on the spine.

Other possible tools include adjustable chairs (to ensure they’re the correct height), ergonomically designed power tools, and lifting aids.

4. Strengthen Your Core

Your core consists of several muscles that wrap and support your spine, including your back, diaphragm, and deep abdominal muscles. When these muscles are strong, they help stabilize the spine and reduce your risk of suffering a back injury.

5. Practice Proper Lifting Techniques

Many people find themselves needing to lift heavy objects at work–and not just construction or factory workers, either. Whether it’s a big box of 30-year-old files or a new shipment of product to go out on the floor, it’s not uncommon for people to find themselves needing to lift something heavy.

However, proper lifting techniques are essential when lifting these heavy objects. Always bend at your knees, not your waist, and use your leg muscles rather than your back muscles to lift. Keep the object close to your body and avoid twisting your torso while lifting, which can cause injury.