Identifying and Correcting Movement Patterns That Cause Back Pain Through Physiotherapy

Back pain is a major issue that can significantly impact daily life, often stemming from incorrect or repetitive movement patterns. These faulty patterns can place undue stress on the spine and muscles around it, leading to chronic discomfort or acute pain episodes. Back pain physiotherapy in Edmonton focuses on identifying and correcting these harmful movements to alleviate pain and prevent future occurrences. Back pain physical therapy can address the root causes of discomfort by analyzing how the body moves during everyday activities.

Identifying Harmful Movement Patterns That Cause Back Pain

Movement patterns are the habitual ways the body moves during various activities, and incorrect patterns can contribute to back pain. Identifying these harmful patterns is a crucial first step in back pain physiotherapy. 

1. Poor Posture: Slouching or sitting with a rounded back places extra stress on the spinal discs and muscles, leading to discomfort and pain.
2. Improper Lifting Techniques: Lifting heavy objects with a bent back instead of using the legs will cause strain on the lumbar spine and makes high the risk of injury.
3. Repetitive Movements: Engaging in repetitive activities, like bending or twisting without proper form, can lead to cumulative stress on the back muscles and joints.
4. Lack of Core Engagement: Weak core muscles lead to improper movement patterns, where the back compensates for the lack of stability, resulting in strain and pain.
5. Asymmetrical Movements: Favoring one side of the body while carrying items or performing tasks can cause muscular imbalances and uneven strain on the spine.
6. Incorrect Bending and Reaching: Bending forward with a rounded spine or reaching overhead without stabilizing the shoulder blades can place undue stress on the back.

Overcoming Harmful Movement Patterns with Back Pain Physiotherapy

Back pain physiotherapy in Edmonton focuses on retraining these harmful movement patterns through targeted interventions. The goal is to teach the body to move in a way that minimizes strain on the spine and promotes healthier movement mechanics.

Posture Correction Training

Physiotherapy includes posture education and training exercises for proper alignment while sitting, standing, and walking.

Exercise: Wall Posture Check

• This exercise helps train the body to maintain a neutral spine and proper alignment.
• Stand with the back against a wall and feet hip-width apart, about six inches from the wall.
• Ensure that the head, shoulder blades, and buttocks touch the wall while the lower back maintains a natural curve.
• Practice maintaining this position for 30 seconds to one minute, focusing on engaging the core and avoiding excessive arching or flattening of the lower back.

Proper Lifting Techniques

Patients are taught the correct way to lift objects using their legs and keeping the back straight, avoiding the common mistake of bending at the waist.

Exercise: Squat Lift Practice

• The squat lift exercise teaches the correct way to lift objects using leg muscles rather than the back.
• Stand with knees bent and the feet shoulder-width apart. And then lower into a squat position by keeping the back straight and chest up.
• Reach down to grab a light object on the floor, keeping it close to the body.
• Activate the core and push through the heels to stand up, lifting the object by straightening the legs while maintaining a neutral spine.
• Practicing this technique helps reduce the risk of back strain during lifting tasks by encouraging leg muscles.

Movement Re-education

Guided exercises help retrain the body to perform controlled movements like bending, reaching, and twisting.

Exercise: Hip Hinge Drill

• The hip hinge drill teaches how to bend correctly using the hips rather than the lower back.
• Stand with feet hip-width apart and place a dowel or broomstick vertically along the spine, ensuring contact with the head, upper back, and tailbone.
• Start by hinging at the hips by pushing the hips back while maintaining contact with the stick with all three points.
• Keep the knees slightly bent and ensure the back remains straight without rounding or arching.
• Return to the starting position by engaging the glutes and driving the hips forward.

Core Strengthening

Strengthening exercises for the core muscles are incorporated to enhance spinal stability.

Exercise: Dead Bug

• This exercise strengthens the core muscles, providing stability to the spine.
• Lie on the back with arms stretched up and knees bent at a 90-degree angle.
• Gradually lower the right arm and left leg towards the floor while pressing the lower back into the mat.
• Return to the starting position and repeat on the opposite side.
• Do this exercise in a controlled manner, focusing on engaging the core and avoiding any arching of the lower back.
• Strengthening the core through this exercise helps support the spine and reduces the reliance on the back muscles for stability.

Stretching and Flexibility Exercises

Some muscles tend to be tight, such as the hip flexors and hamstrings. Stretching helps improve overall movement mechanics.

Exercise: Hip Flexor Stretch

• Tight hip flexors will contribute to lower back pain, and this stretch helps improve flexibility.
• Begin in a kneeling lunge position with one knee on the ground and the other foot in front. This creates a 90-degree angle at both knees.
• Slowly push the hips forward while keeping the torso straight, feeling a stretch in the front of the hip.
• Keep the stretch for 20-30 seconds, then switch to the other side.
• This stretch helps reduce tension in the hip flexors, which can improve movement mechanics and reduce strain on the lower back.

Achieving Long-Term Relief Through Corrective Movement Therapy

At Vertex Physiotherapy Edmonton, addressing movement patterns that contribute to back pain is key to achieving long-term relief and improving overall function. Proper movement and posture play a vital role in maintaining a healthy back and preventing chronic issues.

For those struggling with persistent back pain, now is the time to seek professional guidance. Contact Vertex Physiotherapy today to start a tailored program through back pain physiotherapy in Edmonton aimed at correcting harmful movement patterns and promoting a pain-free, active lifestyle.