Do Physios Get Back Pain?

With 84% of people experiencing back pain at some stage in their life it should not be surprising that sometimes physios experience back pain also. Luckily we have the knowledge and expertise to ensure that such episodes prove to be as minimally disruptive as possible. So this blog will delve deeper an example of one of our physio’s personal back care. While he has encountered minor back issues in the past, his journey towards maintaining a healthy back has been guided by simple yet effective exercises that help keep back pain in check. Let him walk you through the exercises that have proven beneficial, offering insights that may inspire your own back care routine.

Understanding My Back: A Personal Journey

Though my back concerns have been relatively minor and haven’t necessitated advanced imaging like MRIs or CT scans, I’ve taken proactive steps to ensure the health of my back. With x-rays revealing a relatively normal spinal structure and alignment, I occasionally experience back pain, especially during activities involving lifting. To mitigate these symptoms and promote back resilience, I’ve integrated targeted exercises into my routine that have proven instrumental in managing my back health.

Exercise 1: Lumbar Extension

One foundational exercise that forms a cornerstone of my back care routine is lumbar extension. By lying on my stomach and propping myself up on my elbows, I gently extend my lower back, holding the position for about 10 seconds. This exercise helps alleviate stiffness and promotes flexibility in the lumbar region, contributing to enhanced back mobility and comfort. This movement takes you into range that is otherwise neglected in daily life where we sit, bend and lift more often, taking our backs into more flexed positions. This movement is repeated 5-10 times for 10 second holds and I really think about extending at each of the 5 levels in my spine.

lumbar 1

Exercise 2: Glute, Hip and Hamstring Stretches

Another essential component of my back care regimen involves lying on my back with a stable pelvis and focusing on stretching my glutes, hips and hamstrings. Poor flexibility throughout the gluteal and hip region can lead to compensation through the back which then tends to move more to make up for a lack of movement about the hips. Gentle stretching to release tension and improve range of motion and significantly ease lower back pain and stress. Holding these stretches for approximately 30 seconds allows for a deep release, enhancing overall back health and function.

Embracing Personalised Care: Tailoring Exercises to Your Needs

While these exercises have proven effective for me in managing back discomfort and stiffness, it’s essential to recognise that individual bodies may respond differently to various exercises. I have a tendency to be a bit stiff and tight and am aggravated with lifting, others may find their body to be quite different and as such other exercises may be more beneficial. This is why an individual approach is best to enable you to craft your own back care routine, listen to your body’s cues, consult with a physiotherapist for personalised guidance, and adapt exercises to suit your unique needs and limitations. Tailoring your routine to address specific areas of concern can yield profound benefits in promoting back strength, flexibility, and resilience.

Fostering Back Health Through Consistent Care

As I traverse my personal back care journey, I’ve discovered the transformative power of targeted exercises in nurturing back health and mitigating discomfort. By integrating lumbar extensions, glute and hip stretches, and hamstring stretches into my routine, I’ve cultivated a foundation of strength, flexibility, and mobility that supports my back’s well-being. While these exercises have served me well, I emphasize the importance of seeking guidance from a healthcare professional, undergoing an individual assessment, as not all backs benefit from the same exercises, listening to your body’s signals, and customising your routine to suit your unique needs.

May this glimpse into my personal back care routine inspire you to explore exercises that nourish and support your back health. Remember, taking proactive steps to care for your back today can pave the way for a future filled with strength, flexibility, and resilience. Embrace the journey towards a healthier back, prioritise self-care, and revel in the transformative power of simple yet impactful exercises that can elevate your well-being.

Thank you for joining me on this reflection on personal back care—may your own journey towards a healthier, happier back be filled with empowerment, growth, and vitality.

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