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Low Back Pain | My Toronto Physio

Low Back Pain in our Quarantine Lives

Posted by on 18-06-2020

By: Rochelle Chung, Registered Physiotherapist

 

We are seeing a trend of low back pain and hip tightness resurfacing in our newly quarantined lives. This will likely be a function of a couple things: first of all, we are moving much less than before. Mechanically, our bodies are made to move and when we are placed in situations where we have to adapt, for example, being confined in a 500 square feet apartment or forced to share a cramped workspace with our partners, our tissues adapt, but not necessarily in a good way. We will fall into patterns that are the most comfortable for us, and subsequently, our tissues will end up being overloaded and tense in these positions. Our natural low back posture has an inward curvature, called a lordosis. If the curvature in our low back is lost for a prolonged period of time, such as when we’re sitting on a soft couch and binging through Netflix, it can cause tissues in our low back to fatigue or overload, causing low back problems and hip tightness.

Secondly and most often overlooked, is when low back pain and hip tightness emerges in the absence of any trauma and persists without help, this can lead into a hypersensitive nervous system. Our body has many ways of alarming you, and tightness and pain are one of the protective actions in our body that can occur. The brain, spinal cord and our body all work together to tell us how we should respond, however, when the nervous system is more excitable or stressed than usual, the system triggers you to be protected, and as such, these tissues in our low back and hips can further tighten. During life in the last few weeks with the pandemic in full fledged, our fight or flight response has been on overdrive - worrying about the health of our loved ones, stress about finances and trying to juggle homeschooling with looming work deadlines. As a Physiotherapist, we recognize the importance of distinguishing low back pain and hip tightness because of mechanical poor postures vs. pain and tightness coming from our poor emotional well-being and when our nervous system is in overdrive. We hold a lot of our emotions in our low back and hips, and when our mind-body is not as well connected during these uncertain times, this can translate into low back and hip pain or tightness.

Tips on easing these symptoms:

Whether your low back and hip tightness are caused by awkward sitting positions and or a hypersensitive nervous system the following tips can help:

Tip #1: Move often. After a long Zoom meeting or a TV binge session, I recommend you do a few popular yoga poses including a cobra, upward dog stretches or cat cow. These stretches will facilitate blood flow in our body and promote the tissues around our joints to move.

Tip #2: Use a lumbar roll in unsupportive chairs or soft couches. The goal of a lumbar roll is to restore the natural lordosis in your back, while overtime, you try to work at maintaining that posture. If you don’t have one at home, you can easily make one up with a rolled up towel and tie two pieces of string on either side..

Tip #3: Breathe. Take time to listen to your body and breathe. Stress and anxiety will cause tension to build up in our bodies. I recommend placing one hand on the belly and one on your chest, feel for the belly to rise and fall and develop a connection with calming breaths during these crazy times. Do this a few times during the day to help downplay the heightened nervous system.

General tips to help avoid acute low back pain:

Tip #1: Do a daily mobility program with intention. This can simply be going for a nice walk outside or an overall body mobility routine that helps with blood flow in the body.

Tip #2: Strengthen your low back and hip muscles without holding your breath. We are often taught to do “core” exercises and for most of us, we end up holding our breath. We need to remember that the contraction and relaxation of the muscles are equally important when we build strength.

Tip 3: Make time for mind-body connection. Make a list of movements or positions that decrease your tightness, it could be a stretch or being virtually socially engaged with friends/family, laughter or just your favorite music. Having a strong mind-body connection will help with persistent pain and prevention of secondary chronic issues that can develop.

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Y Leung
Y Leung
2024-12-23
This is a great place to take your classes or exercise therapy. I was there for the GLA:D exercise programme led by Sarah Phillips. She was clear, concise and encouraging when needed. The reception staff are friendly and professional. All in all, a very good experience and convenient location too.
Tahira Gonsalves
Tahira Gonsalves
2024-12-09
Trevor was great! He provided detailed information (which I asked for 😀) to understand my injury (damaged ligaments on my foot), and provided a very reasonable and doable exercise/physio regimen, which he adjusted as my recovery progressed. Staff at the clinic are also lovely! Thank you!
Cindy Tavener
Cindy Tavener
2024-12-09
Great place -Everyone from front desk to my physio Nikhil very focused on my needs. Nikhil was also a great listener we made a care plan and both reviewed my progress as i healed he was also open to my suggestions.I will be happy to return if /when injured again.
Baran Akpınar
Baran Akpınar
2024-11-29
I had the pleasure of working with Sarah Phillips through my recovery from a torn Achilles. She kept me informed at every stage, explained what to expect, and adjusted my therapy to overcome any challenges. Thanks to her expertise, I made consistent progress and had an excellent overall recovery at the end. Beyond her skill, Sarah’s warm and friendly personality made every session enjoyable and motivating. I highly recommend her to anyone in need of expert, compassionate physiotherapy care.
Michelle Hachey
Michelle Hachey
2024-11-06
My good friend recommended me to the Dr. was very honest and very helpful in telling me what to go going forward. Gave me exercises to do at home. How to handle stairs with less pain. Would highly recommend him if you are in pain of any kind. Very helpful and near public transit.
Naeem Toronto
Naeem Toronto
2024-11-02
I am going to participate in program from Monday,Nov 03,2024
Elaine Gergolas
Elaine Gergolas
2024-10-26
I booked a series of appointments to try and establish a good therapeutic schedule and after the first one the therapist insisted I come back to see her earlier than planned - which I did... booking a 45 minute follow-up that turned into a distracted 20 minutes of her note taking... they did adjust the billing to reflect a 30 minute session but it was not an auspicious start. Then I received a garbled voicemail that seemed to cancel my third appointment - which I had booked a month in advance. It blamed the error on someone at the clinic who forgot to update the schedule... but both my follow-ups to confirm / reschedule were completely ignored. Consider another company or at least another location...
VR S
VR S
2024-10-18
the staff is just awesome, I was having pain in my shoulder which few other places were not able to figure out, Danny spotted the cause and fixed the problem. I am thankful to him and East Toronto Orthopaedic staff from the bottom of my heart