Back pain keeping you from doing what you like to do?

Back pain? You need exercise more than pills…

Low back pain is one of the most common chronic pains that people face all around the world. This sometimes disabling pain is not specific to any age group. Children as young as 12 have reported chronic pain.  According to an independent research, it was ascertained that approximately 76.4% of people in North America suffer from lower back pain at some point in their lives.

Acute lower back pain is usually as the result of injuries or repetitive movements, lifting heavy objects or fall, etc. In non-complex acute lower back pain, meaning when there is no fracture or sever injury to back muscles and other structures, a period of rest, icing and over the counter pain medication may be all the patient needs.

Chronic back pain however is a pain that lingers for longer than ninety days. Pain medication, ice, heat, massage and other pain management techniques only provide temporary relief and pain gradually affects patients’ ability to engage in work, sport and social activities.

In such cases it is crucial that the patient seeks the help of a physiotherapist and immediately start treatment.

After an acute stage of pain passes, many people may continue to have some sort of discomfort. To prevent recurrent back pain and to manage discomfort a self-management program is beneficial. This includes a daily exercise routine combining simple stretching and strengthening exercise. Here are a few samples:

1.     Butterfly stretching

  • Sit on the floor and position yourself in the classic yoga position by crossing your legs with your knees a little elevated from the ground.
  • Slowly use both of your hands to push your knees towards the ground and try to touch your thighs with the ground.
  • Repeat this process for approximately five minutes and gradually you will feel the pressure on your lower back.

2.     Happy Baby

  • Lie straight on your back and raise both of your legs to your waist. Make sure your knees are bend while you raise them
  • Using your arms cup the lower part of your feet
  • Maintain that position for 10 seconds and make sure that your knees are lower than your elbows.

3.     Pigeon stretching

  • Sit on the ground and stretch extend your left leg behind you and flex your right leg
  • Use your arms to support your torso and make sure that your posture is straight
  • Hold your breath for five seconds and repeat twice a day

4.     Back flexion exercise

  • Lie flat on the ground and bend your knees towards your chest. Use your arms while bending your knees.
  • Try touching your knees with your nose
  • Repeat this process five times and perform twice in a day


5.     Knee to chest stretch

  • Lie straight on your back
  • Keep one of your legs straight and raise the other towards your chest while bending it at a perpendicular angle
  • Lift your head from the ground and try touching your knee with your nose. Repeat this process give times and perform twice in a day

What causes back pain?

There are a number of different factors which come into play when it comes to finding out the root cause of lower back pain. However, there are several common factors which induce back pain in any age group. These factors are mentioned below.


Accidental injury is one of the most common factors that lead to lower back pain..This injury could either be in the form of a muscle tear, a fracture or collection of blood.


An endogenous infection is another common factor that causes back pains. The pain induced due to this condition is excruciating

Bone disorders

Bone disorders are common in people who have crossed the age of forty. With time the elasticity of our muscles is compromised that causes back pains.

Metabolic bone disorders

This happens when there is a deficit in bone mineralization due to an unhealthy life style or an inappropriate diet.

Neoplastic bone disorders

This type of bone disorder is dangerous and happens when a tumor forms in the lower back region. In most cases it can only be treated by surgery or targeted medicine that is specifically designed for this disorder.

Once again if you have been facing lower back problems for a long period of time, contact a physiotherapist before you start these essential exercises. Gaining insight about the root cause of your pain plays a crucial role in your treat

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Physiomobility continues to remain open and is not part of the lockdown. We continue to have rigorous disinfection policies and procedures in place to ensure the safety of our community and are open for patient in-person visits with all of our practitioners.

Virtual appointments are available and encouraged for those who are at a heightened risk of illness.

We remain focused on our quality of care & our continued commitment to helping our patients feel their best. For further assistance, you can contact us at 416-444-4800 during our opening hours. 

The Physiomobility Team