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  • Writer's pictureLorenzo Basso

5 Steps To Stop Back And Neck Pain For Good

Updated: Aug 24, 2023

Back and neck pain can be extremely painful and debilitating. Negative effects range from absence from work, inability to exercise and also psychological distress. In most cases, back pain can be managed successfully with physiotherapy. Read on to find out how to treat your back pain.

Back pain physiotherapy assessment


Key statistics
- About 80% of people have back pain at some point in their life.

- Back pain is in the top 10 reasons for visiting a healthcare professional.

- More than 95% of back pain cases don’t require surgery and get better with physiotherapy.



1. Get the right diagnosis

Back pain is rarely a medical emergency, but it can be extremely painful and debilitating. Getting the right diagnosis will help you to recover faster and better. During the initial consultation, your physiotherapist will ask you some questions to understand your condition, and perform some tests to rule out any sinister conditions. If you have recurrent episodes of pain, it is important to identify what is causing your pain to relapse.


2. Get treated

Manual therapy can help you to relieve the pain and move better. Common treatment techniques used by physiotherapists are deep tissue massage, joint mobilization and manipulation.


3. Stay active

In the past, people with back and neck pain were advised to rest in bed. This has changed over the years, since current evidence suggests that staying active helps to recover faster. You should try to stay as mobile as possible without aggravating your pain. Stretching and mobility exercises are great during the initial phase.


4. Strengthen your back

Once the pain subsides, your physiotherapist will guide you through more vigorous exercises. Recent studies indicate that posterior chain training is the most effective in treating back pain. Some examples of posterior chain exercises are deadlift, good-morning and hip thrust. These movements help to strengthen your lower back and posterior hip muscles, making your body more resilient.


5. Improve your lifestyle

Lifestyle factors are often overlooked when treating back pain. For example, people who sleep less than 7 hours have 1.7 more chances of getting injured. Other contributing factors to back pain are smoking, poor diet and high stress level.


Conclusion

Effective treatment for back pain requires a thorough diagnosis, a customized treatment plan, and lifestyle changes. Get in touch with a doctor or physiotherapist if you need treatment for your back pain.


Lorenzo Basso physiotherapist

Stride Fitness & Clinic

Telephone/WhatsApp +65 8882 4325

Address: 3 Shenton Way, #12-08 Shenton House, Singapore 068805



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