My Physio

Say Goodbye to Back Pain: A Physiotherapy Guide for All Ages

By My Physio – Physiotherapy at Its Best

Back pain is one of the most common health problems in the world. It affects people of all ages – from young students who study for long hours to adults working at desks, and even older people who experience age-related spinal changes. The good news is that physiotherapy can provide safe, drug-free, and effective relief from back pain.

At My Physio, we understand that every back is different. That’s why we believe in offering personalized physiotherapy care that treats the root cause — not just the symptoms.

🔍 What is Back Pain?

Back pain refers to discomfort or pain that you feel anywhere along the spine – from the neck to the lower back. The lower back (lumbar region) is the most commonly affected area, especially in adults.

Back pain can be:

• Acute (short-term, less than 6 weeks)

• Sub-acute (6–12 weeks)

• Chronic (lasting more than 3 months)

Some people experience sharp, stabbing pain. Others feel a dull, constant ache. For some, the pain may even travel to the buttocks, legs, or feet – this is known as sciatica.

💥 Common Causes of Back Pain

Back pain doesn’t just happen randomly. Some of the most common causes include:

• Poor posture – Slouching or sitting incorrectly for long hours.

• Muscle strain – Lifting heavy objects without proper technique.

• Lack of movement – Sitting or lying down for too long weakens the back.

• Spinal conditions – Such as herniated discs, spondylosis, or scoliosis.

• Injury or accidents – Falls, slips, or road accidents.

• Age-related changes – Degeneration of discs or joints in older adults.

• Obesity – Extra weight puts pressure on the spine.

• Stress – Tension and anxiety can cause muscles to tighten.

🧑‍⚕️ How Can Physiotherapy Help?

Physiotherapy is one of the most effective and natural treatments for back pain. Instead of using painkillers or injections, a physiotherapist works with your body using hands-on therapy, exercises, and education.

Here’s how physiotherapy can help with back pain:

✅ 1. Pain Relief

Using methods like TENS, Ultrasound, hot/cold therapy, and Soft tissue massage, physiotherapists help reduce inflammation and pain in the back.

✅ 2. Muscle Strengthening

Weak muscles around the spine are often the hidden cause of pain. Physiotherapy strengthens the Core, Back, and Hip muscles, providing better support to your spine.

✅ 3. Stretching & Flexibility

Tight hamstrings, hip flexors, or back muscles can make the spine stiff. Physiotherapists guide you through safe stretching exercises to improve flexibility.

✅ 4. Posture Correction

Physiotherapists assess your sitting, standing, and sleeping posture and correct it using ergonomic advice, supportive cushions, or posture training.

✅ 5. Movement Training

Learn how to lift, bend, and walk properly, so you don't damage your spine again.

✅ 6. Long-Term Prevention

Physiotherapy also teaches you lifestyle changes and home exercises to prevent the pain from coming back.

🏠 Easy Home Exercises for Back Pain

These simple exercises can help relieve mild back pain. Do them slowly, and stop if they cause more pain.

🟢 1. Cat-Cow Stretch

Improves spinal flexibility

How to do: On your hands and knees, arch your back up like a cat, then dip it down like a cow. Repeat 10 times.

🟢 2. Pelvic Tilt

Strengthens your lower abdominal muscles

How to do: Lie on your back with knees bent. Flatten your back by tightening your stomach. Hold for 5 seconds. Repeat 10 times.

🟢 3. Bridging

Strengthens glutes and core

How to do: Lie down, bend knees, lift your hips up slowly. Hold for 5 seconds, then lower. Repeat 10–15 times.

🟢 4. Child’s Pose

Relieves tension in the spine

How to do: Knee on the floor, stretch arms forward, and rest your forehead on the ground. Hold for 30 seconds.

⚠️ Always consult your physiotherapist before starting exercises, especially if the pain is severe or new.

⚠️ When Should You See a Physiotherapist?

You should visit a physiotherapist if:

• Pain doesn’t improve after 5–7 days

• Pain spreads to legs or feet

• You feel Numbness, Tingling, or Weakness

      You have difficulty Walking, Witting, or. Sleeping

• You feel stiff every morning or after sitting too long

Ignoring pain for too long can lead to chronic conditions or permanent damage.

🧠 Back Pain Myths Busted

There are many myths about back pain. Let’s clear them up:

❌ Myth: Bed rest is best for back pain

✅ Truth: Too much rest makes pain worse. Movement is essential.

❌ Myth: Back pain always needs surgery

✅ Truth: Most cases improve with physiotherapy and exercise.

❌ Myth: Only old people get back pain

✅ Truth: Poor posture and sedentary life can cause pain at any age.

👍 Tips to Prevent Back Pain

• Sit straight – Keep your feet flat and use back support.

• Don’t slouch – Especially when using phones or computers.

• Take breaks – Stand up every 30–45 minutes.

• Lift smart – Bend at the knees, not the back.

• Stay active – Walking, swimming, or yoga helps.

• Use a good mattress – Not too soft, not too hard.

• Maintain healthy weight – Less strain on your back.

🙌 At My Physio, We’ve Got Your Back

At My Physio, we believe that no one should live in pain. Whether you're a student with posture problems, a working adult with stress-related back pain, or a senior with spinal arthritis – we offer customized care designed just for you.

Our treatment includes:

• Hands-on therapy

• Guided exercise programs

• Postural correction

• Ergonomic advice

• Preventive care plans

We don’t just treat your pain – we teach you how to avoid it in the future.

📞 Get in Touch

Want to say goodbye to your back pain?

📍 Visit us at: [Shop no.2F,303, Shyam Nagar Extension,NewSanganer road,opp metro pillar no 103, Near Lajeez Hotel ,Jaipur,Rajasthan]

📱 Call/WhatsApp: [6377511211

                                    97824-68066]

📷 Follow us on Instagram- myphysioindia

Take the first step today with My Physio – Physiotherapy at its Best.