Back Pain // Category

Category based archive
31 May

Working and studying from home can take a toll on your body and mind, making it crucial to incorporate some daily movement. Simple actions like walking around your workspace while on a call or standing up while having a snack can help reduce sedentary behavior. Additionally, daily stretching can prevent issues such as “tech neck” and back pain.

How often should you stretch working from home?

When working from home, it’s beneficial to stretch regularly to prevent stiffness and discomfort. Here are some general recommendations:

  1. Every 30-60 Minutes: Aim to take a short break to stand up, move around, and do some stretches. This helps prevent prolonged periods of inactivity and reduces the risk of musculoskeletal issues.
  2. Mini Breaks: Take a few minutes every hour to do some simple stretches or walk around. This can help improve circulation and reduce muscle tension.
  3. Daily Stretching Routine: Incorporate a more comprehensive stretching routine at least once a day, focusing on areas prone to tension such as the neck, shoulders, back, and hips.

By following these guidelines, you can maintain flexibility, reduce the risk of pain, and improve overall well-being while working from home.

What stretches can I do at my desk?

Tricep Stretch

Neck Stretch

Upper Body and Arm Stretch

Trunk Rotation Stretch

Shoulder Shrug Stretch

Stretch Courtesy: https://uwaterloo.ca/campus-wellness/blog/post/desk-stretches

If you are experiencing persistent neck pain, back pain or discomfort, it is advisable to consult a physiotherapist, for proper evaluation and guidance.

Click here to book an appointment with a physiotherapist at one of our eight locations.

10 Apr

What is Sciatica?

Sciatica is a term used to describe a condition that affects the sciatic nerve in the leg. The client generally experiences pain and/or tingling, and numbness along the course of the nerve. This condition typically initiates in the lower back and the symptoms travel down the leg. The sciatic nerve originates by union of several nerve roots in the lower back and forms the largest nerve in the body. The sciatic nerve then passes through bony tunnels and various muscles which are compactly arranged and terminates in the knee. If the nerve gets irritated anywhere during this course, it may lead to Sciatica. The other most common cause is a ruptured intervertebral disc which may press on the nerve.

What are the symptoms of Sciatica?

  • Pain – begins in the lower back and proceeds along the length of the nerve. It can be mild/sharp/excruciating. It may be constant or at intervals.
  • Tingling &/or numbness- also along the length of the nerve.
  • Muscle weakness may be present in the leg or the foot.
  • Affected by posture

What are the causes of Sciatica?

 Some of the most common causes of sciatica are:

  • Herniated disc
  • Degeneration of lumbar spine
  • Spinal stenosis
  • Trauma or fracture to the spine
  • Irritation of sacroiliac joint
  • Piriformis syndrome
  • Muscle tightness such as that of the hamstring

What are the 7 best exercises for Sciatica?

Some of the most effective exercises for sciatica are:

  1. Pelvic Tilts: Lie on your back with knees bent and feet flat on the floor. Tighten your abdominal muscles and tilt your pelvis upward slightly, flattening your back against the floor. Hold for a few seconds, then release. Repeat several times.
  2. Piriformis Stretch: Sit on a chair with feet flat on the floor. Cross the affected leg over the opposite knee, then gently lean forward while keeping your back straight. Hold the stretch for 15-30 seconds and repeat on the other side.
  3. Hamstring Stretch: Lie on your back with one leg bent and the other extended straight up. Hold the back of your thigh of the straight leg with both hands and gently pull it towards your chest until you feel a stretch in the hamstring. Hold for 15-30 seconds and switch legs.
  4. Seated Spinal Twist: Sit on the floor with legs extended in front of you. Bend one knee and place the foot on the outside of the opposite knee. Twist your torso towards the bent knee, placing the opposite elbow on the outside of the bent knee. Hold for 15-30 seconds and switch sides.
  5. Child’s Pose: Start on your hands and knees, then sit back on your heels while reaching your arms forward on the ground. Hold the stretch, feeling the elongation in your spine and lower back. Hold for 15-30 seconds and repeat as needed.
  6. Cat-Cow Stretch: Start on your hands and knees in a tabletop position. Inhale, arching your back and lifting your head and tailbone towards the ceiling (Cow Pose). Exhale, rounding your back and tucking your chin to your chest (Cat Pose). Repeat for several breaths.
  7. Bridging: Lie on your back with knees bent and feet flat on the floor. Engage your core and glutes as you lift your hips towards the ceiling, creating a straight line from shoulders to knees. Hold for a few seconds, then lower back down. Repeat for several repetitions.

How do I book an appointment at a Triangle Physiotherapy Clinic near me?

Click HERE to book an appointment with a physiotherapist at one of our eight locations.

20 Mar

Gardening is a deeply rewarding hobby, but for many enthusiasts, it can also be a source of physical discomfort and pain. From sore backs to achy knees, the joys of gardening can sometimes be overshadowed by the strain it puts on our bodies. However, with the right techniques and precautions, it’s possible to enjoy gardening without the pain. In this blog post, we’ll explore some helpful tips and tricks to make your gardening experience as enjoyable and pain-free as possible.

Proper Body Mechanics

One of the most important aspects of pain-free gardening is practicing proper body mechanics. This means using correct posture and techniques to minimize strain on your muscles and joints. Here are a few key tips:

  • Bend at the knees, not at the waist, when lifting heavy objects such as bags of soil or pots.
  • Use ergonomic gardening tools with padded handles to reduce strain on your hands and wrists.
  • Take frequent breaks and avoid staying in one position for too long to prevent stiffness and discomfort.

Warm-up

Just like any other physical activity, gardening can benefit from a proper warm-up routine. Before diving into your gardening tasks, take a few minutes to stretch your muscles and loosen up your joints. Simple exercises like arm circles, leg swings, and back stretches can help prepare your body for the work ahead and reduce the risk of injury.

Choose the Right Tools

Investing in the right gardening tools can make a world of difference when it comes to preventing pain and discomfort. Look for tools that are lightweight, ergonomic, and designed to reduce strain on your body. Long-handled tools can help you avoid bending over excessively, while padded kneelers can protect your knees during tasks like planting and weeding.

Break Tasks into Manageable Chunks

Instead of trying to tackle your entire garden in one marathon session, break your gardening tasks into smaller, more manageable chunks. Spread out your work over several days or weeks to give your body time to rest and recover between sessions. Not only will this approach help prevent pain and fatigue, but it will also allow you to enjoy your time in the garden without feeling overwhelmed.

Embrace Container Gardening

If you struggle with mobility issues or have limited space, container gardening can be a fantastic alternative to traditional gardening. By planting in pots and containers, you can bring the joys of gardening right to your doorstep without the need for bending, kneeling, or heavy lifting. Plus, container gardening allows for greater flexibility and creativity in your garden design.

Physiotherapy Mississauga - Gardening

How do I book an appointment with a Physiotherapist near me?

Click HERE to book an appointment with a physiotherapist or chiropractor at one of our eight locations.

04 Mar

Biking injuries can occur due to various reasons, including accidents, overuse, improper bike setup, or poor riding technique. It’s important to address injuries promptly and seek professional medical advice if needed.

Physiotherapy Oakville

Here are common biking injuries and general tips on how to manage them:

  1. Sprains and Strains:
    • Management: Rest, ice, compression, and elevation (R.I.C.E.) can help alleviate pain and swelling.
    • Prevention: Warm up before riding, stretch regularly, and ensure proper bike fit.
  2. Road Rash:
    • Management: Clean the wound thoroughly, apply an antiseptic ointment, and keep it covered with a sterile dressing.
    • Prevention: Wear appropriate protective gear, including gloves, long-sleeved shirts, and pants.
  3. Fractures:
    • Management: Seek immediate medical attention. Immobilize the affected area and avoid putting weight on it.
    • Prevention: Wear protective gear, including a helmet, and follow proper safety guidelines.
  4. Cuts and Abrasions:
    • Management: Clean the wound with mild soap and water, apply an antiseptic, and cover with a sterile dressing.
    • Prevention: Wear protective clothing, such as long sleeves and pants, and use gloves.
  5. Overuse Injuries:
    • Management: Rest, ice, and anti-inflammatory medications can help. Physical therapy may be beneficial.
    • Prevention: Gradually increase your riding intensity and distance, cross-train to strengthen supporting muscles, and maintain a proper bike fit.
  6. Neck and Back Pain:
    • Management: Rest, gentle stretching, and over-the-counter pain medications can provide relief. If persistent, consult a healthcare professional.
    • Prevention: Ensure proper bike fit, maintain good posture while riding, and incorporate core-strengthening exercises.
  7. Nerve Compression (Cyclist’s Palsy):
    • Management: Rest, anti-inflammatory medications, and adjusting bike setup. Consult a healthcare professional if symptoms persist.
    • Prevention: Change hand positions regularly while riding, wear padded gloves, and maintain a proper bike fit.
  8. Dehydration and Heat-Related Issues:
    • Management: Rehydrate, rest in a cool place, and use electrolyte solutions. Seek medical attention for severe cases.
    • Prevention: Stay well-hydrated, wear appropriate clothing, and avoid riding in extreme heat.

Always remember to consult with a healthcare professional for accurate diagnosis and treatment. If in doubt about the severity of an injury, seek medical attention promptly. Additionally, consider taking preventive measures to minimize the risk of injuries during biking activities.

How do I book an appointment with a Physiotherapist near me?

Click HERE to book an appointment with a physiotherapist or chiropractor at one of our eight locations.

11 Dec

Back Pain is a common condition that affects a lot of people worldwide. The causes of back pain can vary from physical injuries to sports injuries and pregnancy.

Back Pain Treatment Oakville

What are the causes of back pain?

Back pain can be caused due to various reasons like poor posture, overuse, or injury but many more causes can lead to back pain like inflammation and degenerative disc disease.

What are the common conditions of the back that the physiotherapists in Oakville can treat?

Some of the conditions most frequently treated by physiotherapists at our Physiotherapy Clinic in Oakville are:

  • Sciatica
  • Postural issues
  • Degenerative Disc Disease
  • Mechanical Back Pain
  • Pregnancy-related back pain
  • Disc Herniation

What type of treatments can help back pain?

At Triangle Physiotherapy Oakville, our physiotherapists use manual therapy, exercises, and pain management strategies to help with back pain. It is important to keep moving and staying active to avoid the recurrence of episodes.

Where can I find a physiotherapist in Oakville?

We have 8 locations with physiotherapists to help you.

Our Oakville Physiotherapy Clinic is located only 2 lights West of Highway 403 on Dundas and 2 lights East of Trafalgar Road on Dundas.

29 Nov

The holidays are around the corner, and so is all the pressure and stress that can tag along with them. Holiday stress is hard to avoid between work, family responsibilities, and a schedule packed with social commitments — but it’s easier to manage stress with massage therapy. Massage therapy can help you destress, unwind, and be ready to enjoy the holiday season. 

How can massage therapy help with relieving holiday season stress?

Here are some ways in which massage can help alleviate holiday stress:

  1. Relaxation: Massage is known for its ability to induce relaxation. The physical manipulation of muscles helps release tension and promotes a sense of calm. This can be particularly beneficial during the hectic holiday season when stress levels tend to be higher.
  2. Reduced Muscle Tension: The physical demands of holiday preparations, such as shopping, cooking, and decorating, can lead to muscle tension and discomfort. Massage can target specific areas of tension, helping to release tight muscles and improve flexibility.
  3. Improved Sleep: The holiday season can disrupt regular sleep patterns due to increased activities and stress. Massage has been shown to improve sleep quality by promoting relaxation and reducing anxiety. Better sleep can contribute to overall well-being.
  4. Stress Reduction: Massage therapy has been linked to a reduction in stress hormones such as cortisol. Regular massage sessions can help regulate stress levels and promote a sense of well-being.
  5. Enhanced Mood: Massage stimulates the release of endorphins, the body’s natural feel-good chemicals. This can help improve mood and reduce feelings of anxiety or depression, which can be exacerbated during the holiday season.
  6. Increased Body Awareness: Massage encourages mindfulness and awareness of the body. Focusing on the present moment can help individuals let go of worries about the past or future, promoting a sense of peace and tranquility.
  7. Improved Circulation: The physical manipulation of muscles during massage promotes better blood circulation. Improved circulation can help reduce inflammation, support the immune system, and contribute to overall health.
  8. Time for Self-Care: The holiday season often involves taking care of others, which can leave little time for self-care. Scheduling a massage provides dedicated time for self-nurturing, allowing individuals to prioritize their well-being.
  9. Human Connection: Massage therapy involves human touch, which can have a positive impact on emotional well-being. The connection with a massage therapist can provide a sense of comfort and support.
  10. Mind-Body Connection: Massage emphasizes the interconnectedness of the mind and body. Taking the time for a massage can help individuals reconnect with their bodies, fostering a holistic approach to health.

How do I book an appointment with a massage therapist near me?

Click HERE to book an appointment with a physiotherapist or chiropractor at one of our eight locations.

28 Nov

Chiropractic care focuses on the diagnosis and treatment of mechanical disorders of the musculoskeletal system, particularly the spine. Chiropractors use manual manipulation and other techniques to treat conditions such as back pain, neck pain, headaches, and other musculoskeletal issues. While chiropractic care may benefit some individuals, it’s essential to note that its effectiveness can vary from person to person, and it may not be suitable for everyone.

Chiropractor Mississauga

Here are some groups of people who may potentially benefit from chiropractic care:

  1. Individuals with Back Pain: Chiropractic care is often sought by people experiencing acute or chronic back pain. Spinal adjustments performed by chiropractors may help alleviate pain and improve mobility.
  2. Neck Pain Sufferers: Chiropractic adjustments may also be used to address neck pain, especially if it is related to issues with the cervical spine.
  3. Headache and Migraine Sufferers: Some people find relief from headaches and migraines through chiropractic care, particularly if the issues are related to tension or misalignments in the spine.
  4. Joint Pain and Mobility Issues: Chiropractors may work on various joints in the body, not just the spine. People with joint pain or mobility issues in the shoulders, hips, knees, or other joints may seek chiropractic care.
  5. Sports Injuries: Athletes often turn to chiropractors for the treatment of sports-related injuries. Chiropractic care may help with the recovery process and improve overall athletic performance.
  6. Pregnant Women: Some pregnant women seek chiropractic care to help manage musculoskeletal changes that occur during pregnancy. Chiropractors may use gentle techniques to address discomfort and pain.
  7. Postural Issues: Individuals with poor posture or those whose daily activities contribute to spinal misalignments may benefit from chiropractic adjustments to improve posture and prevent associated issues.
  8. Chronic Conditions: While chiropractic care is not a cure for chronic conditions, some individuals with conditions like osteoarthritis or fibromyalgia may find relief from certain symptoms through chiropractic treatments.

What is the treatment approach of the chiropractors at Triangle Physiotherapy?

The chiropractors at Triangle Physiotherapy have a rehab-focused approach to treatment. They believe in evidence-based treatment solutions are are able to carry forward the treatment plan proposed by your physiotherapist.

How do I book an appointment with a chiropractor near me?

Click HERE to book an appointment with a chiropractor at one of our eight locations.

13 Nov

Back pain is one of the most common ailments we see in our practice.

Physiotherapy Mississauga

Here are some self-care measures you can consider to manage or prevent recurrence:

  1. Rest: Give your back a break by avoiding activities that may exacerbate the pain. However, avoid prolonged bed rest, as it can lead to stiffness and muscle weakness. Gentle movement and stretching are usually better than complete immobility.
  2. Ice and Heat: Apply ice packs to the affected area for the first 48 hours to reduce inflammation, then switch to heat therapy (e.g., heating pads) to relax tight muscles. Use each for 15-20 minutes at a time.
  3. Over-the-Counter Pain Relief: Non-prescription pain relievers such as ibuprofen (Advil) or acetaminophen (Tylenol) can help alleviate pain and reduce inflammation. Follow the recommended dosage and consult a healthcare professional if you have concerns.
  4. Exercise: Gentle, low-impact exercises can help strengthen your back and improve flexibility. Activities like swimming, walking, or yoga can be beneficial. Consult a physical therapist for guidance on appropriate exercises.
  5. Posture: Maintain good posture when sitting and standing to reduce strain on your back. Use ergonomic chairs and accessories if needed, and avoid prolonged periods of sitting.
  6. Proper Lifting Technique: When lifting heavy objects, bend at your knees and hips instead of your waist, and use your legs to lift while keeping the object close to your body.
  7. Core Strengthening: Strengthening your core muscles (abdominals, obliques, and lower back) can provide better support for your spine. Pilates and specific core exercises can help with this.
  8. Sleep: Ensure you have a comfortable mattress and pillow that support your spine. Sleeping on your side with a pillow between your knees can help maintain proper alignment.
  9. Stress Reduction: Stress can contribute to muscle tension and pain. Techniques such as meditation, deep breathing exercises, and relaxation techniques may help manage stress.
  10. Weight Management: Maintaining a healthy weight can reduce the strain on your back and decrease the risk of back pain.
  11. Physiotherapy: A physical therapist can provide personalized exercises and techniques to address your specific back pain issues.
  12. Chiropractic Care or Massage Therapy: Some people find relief through chiropractic adjustments or therapeutic massages. Consult with professionals in these fields to see if it’s appropriate for your condition.
  13. Avoid Smoking: Smoking can impair blood flow to the spine and hinder the healing process.

If your back pain persists, worsens, or is accompanied by other concerning symptoms (such as numbness, tingling, weakness, or loss of bladder or bowel control), seek immediate medical attention. Always consult a healthcare provider before starting any new exercise or treatment regimen, especially if you have underlying health conditions or are taking medications. They can provide a more accurate diagnosis and recommend the best treatment options for your specific situation.

How do I book an appointment with a physiotherapist or chiropractor near me?

Click HERE to book an appointment with a physiotherapist or chiropractor at one of our eight locations.

31 Jul

Gardening is a favourite activity for many people as the summer season arrives. As healthcare professionals, we understand the importance of gardening in promoting physical health and well-being.

Physiotherapy Mississauga

Here are some gardening tips to ensure a safe and enjoyable experience:

  1. Warm-Up Exercises: Treat gardening as a physical activity and warm up before starting. Perform gentle stretches for your back, shoulders, and legs to prepare your muscles for the tasks ahead.
  2. Maintain Good Posture: Pay attention to your posture while gardening. Bend from your knees and hips, not your back, to avoid strain. Avoid prolonged periods of bending or kneeling; take breaks and change positions frequently.
  3. Use Proper Lifting Techniques: When lifting heavy objects like bags of soil or pots, bend your knees, keep the object close to your body, and lift with your legs, not your back. Avoid sudden twisting movements.
  4. Choose Ergonomic Tools: Invest in high-quality, ergonomic gardening tools that reduce strain on your joints and muscles. Look for tools with padded handles and adjustable lengths.
  5. Start Slowly: If you’re new to gardening or haven’t done it in a while, start with lighter tasks and gradually increase your gardening time and intensity to build endurance and strength.
  6. Alternate Activities: Vary your gardening tasks to avoid overusing specific muscles. Switch between planting, weeding, and watering to distribute the workload.
  7. Garden at Waist Height: If possible, create raised garden beds or use elevated planters to reduce the need for bending and kneeling.
  8. Use Knee Pads or Cushions: Protect your knees by using knee pads or cushions when kneeling on the ground.
  9. Stay Hydrated: Gardening can be physically demanding, so remember to drink water regularly to stay hydrated, especially on hot days.
  10. Take Breaks: Listen to your body and take breaks as needed. Use your break time to stretch and relax.
  11. Ask for Help: If a task seems too challenging or requires heavy lifting, don’t hesitate to ask for assistance from family members or friends.
  12. Cool Down and Stretch: After gardening, take a few minutes to cool down and stretch your muscles to prevent stiffness and promote flexibility.

What are some common gardening postures that can lead to discomfort or injury?

Several gardening postures can lead to discomfort or injury if not done with proper form and technique. Some common ones include:

  1. Bending from the Waist
  2. Kneeling on Hard Surfaces
  3. Repetitive Twisting
  4. Overreaching
  5. Incorrect Lifting

How can I avoid discomfort while gardening?

To avoid discomfort while gardening, consider the following tips:

  1. Use Proper Posture
  2. Take Breaks
  3. Use Knee Pads or a Kneeler
  4. Alternate Tasks
  5. Garden at Waist Height
  6. Use Ergonomic Tools
  7. Lift Properly
  8. Stretch Before and After

Can gardening worsen pre-existing musculoskeletal conditions?

Yes, gardening can exacerbate pre-existing musculoskeletal conditions if proper precautions are not taken. People with conditions like osteoarthritis, back pain, or joint issues may be more susceptible to discomfort or injury while gardening. However, with proper body mechanics, adaptive tools, and awareness of limitations, gardening can still be enjoyed safely. It’s essential for individuals with pre-existing conditions to consult their physiotherapist or chiropractor before engaging in gardening to get personalized recommendations and precautions.

I often experience neck and shoulder pain after a day of gardening. How can I prevent this discomfort?

Neck and shoulder pain after gardening can result from poor posture and overuse of certain muscles. Here’s how to prevent discomfort:

  1. Maintain Proper Posture: Keep your head aligned with your spine and avoid prolonged forward head posture while working in the garden.
  2. Avoid Overreaching: Use gardening tools with extended handles to reduce strain on your shoulders. Avoid overreaching when pruning or planting.
  3. Take Frequent Breaks: Schedule regular breaks during gardening to rest your neck and shoulder muscles.
  4. Incorporate Shoulder Exercises: Perform shoulder-strengthening exercises recommended by a physiotherapist to improve muscle endurance and stability.
  5. Warm-Up Before Gardening: Engage in light shoulder and neck stretches to prepare your muscles for gardening tasks.
  6. Use Proper Lifting Techniques: Lift objects close to your body and use your leg muscles to minimize strain on your neck and shoulders.
  7. Ice and Heat Therapy: Apply ice to sore areas after gardening to reduce inflammation, and use heat packs to relax tense muscles.

Can gardening worsen my existing back condition? Can physiotherapy help?

Gardening can potentially worsen existing back conditions if proper precautions are not taken. Physiotherapy can certainly help to alleviate back pain and prevent it from affecting your gardening game. Individuals with back issues should consider the following:

  1. Consult a Physiotherapist: Seek advice from a physiotherapist to assess your back condition and receive personalized recommendations for gardening.
  2. Avoid Heavy Lifting: Refrain from lifting heavy objects that could strain your back. Use lightweight containers and gardening tools.
  3. Choose Low-Impact Tasks: Opt for low-impact gardening activities such as container gardening or raised beds to minimize strain on your back.
  4. Use Assistive Devices: Consider using gardening tools with ergonomic designs or assistive devices to reduce stress on your back.
  5. Pace Yourself: Take frequent breaks and limit the duration of gardening sessions to avoid overexertion.
  6. Engage in Back Exercises: Perform back-strengthening exercises prescribed by your physiotherapist to improve the stability and flexibility of your spine.

How do I book an appointment at a Physiotherapy Clinic near me?

Click HERE to book an appointment with a physiotherapist or chiropractor at one of our eight locations.

19 Jun

Stretching can be beneficial for relieving lower back pain and improving flexibility and mobility.

What are some of the best stretches for the lower back?

Stretches for Lower Back Pain

Cat-Cow is one of the best stretches for the low back which gentle flow between two poses that warms the body and brings flexibility to the spine. It stretches the back torso and neck, and softly stimulates and strengthens the abdominal organs.

Knee-to-Chest Stretch: Lie on your back with your knees bent. Slowly bring one knee toward your chest, grasping it with your hands and gently pulling it closer. Hold for 20-30 seconds, then repeat with the other leg.

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Child’s Pose is one of the best stretches for the low back and provides a gentle stretch for the back, hips, thighs, and ankles. It can help relieve back pain. Start on your hands and knees, then sit back on your heels while extending your arms forward and lowering your forehead to the ground. This stretch gently stretches the lower back.

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Piriformis Stretch: Lie on your back with your knees bent. Cross one ankle over the opposite knee, then gently pull the uncrossed leg towards your chest until you feel a stretch in your buttocks. Hold for 20-30 seconds and switch sides.

Stretches for Lower Back Pain

Figure 4 Stretch: Lie on the ground or treatment table with your legs extended in front of you. Cross one ankle over the opposite knee, then gently lean forward, keeping your back straight, until you feel a stretch in your buttocks and outer hip. Hold for 20-30 seconds and switch sides.

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Pelvic Tilt: Lie on your back with your knees bent and feet flat on the ground. Gently flatten your lower back against the floor by tilting your pelvis upward. Hold for a few seconds, then release. Repeat 10-15 times.

Back Stretches

Sphinx Pose: Lie on your stomach and prop yourself up on your forearms, keeping your elbows directly beneath your shoulders. Press your forearms into the ground to lift your upper body, arching your back gently. Hold for 20-30 seconds.

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Lie on your back with your knees bent, feet flat on the floor. Lift your hips off the ground, forming a straight line from knees to shoulders.

Bird Dog: While in a crawling position, tighten/brace at your abdominal muscles and then slowly lift a leg and opposite arm upwards. Your hip will move into a hip extension on the way up. Lower leg and arm down and then repeat with the opposite side.

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Standing Quadriceps Stretch: Stand tall and hold onto a stable object for balance. Bend one knee, bringing your heel toward your buttocks, then grasp your foot with your hand. Hold for 20-30 seconds and switch legs.

Should I stretch my lower back if it hurts?

Doing regular stretching exercises can help with lower back pain by maintaining your posture, strengthening your back and abdominal muscles, and improving flexibility.

What is the best position to sit in with lower back pain?

The best position to sit in with lower back pain is with a back support such as a rolled-up towel or lumbar roll, at the curve of your back. Keep your hips and knees at a right angle. Use a foot stool if necessary. Your legs must not be crossed and your feet should lie flat on the floor. It is also advisable to stretch and move around as much as possible.

Click HERE to book an appointment with a physiotherapist at one of our eight locations.