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0208 0909330  

info@jyphysiotherapy.co.uk  

JY Physiotherapy, The Canbury Medical Health Centre,

1 Elm Road, Kingston Upon Thames, Surrey, KT2 6HR [Map]  

JY Physiotherapy, 304 Ewell Road, Surbiton, Surrey, KT6 7AQ [Map]  
0208 0909330  
info@jyphysiotherapy.co.uk  
JY Physiotherapy, The Canbury Medical Health Centre,  
1 Elm Road, Kingston Upon Thames, Surrey, KT2 6HR [Map]
JY Physiotherapy, 304 Ewell Road, Surbiton, Surrey, KT6 7AQ [Map]  
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Back Pain Clinic

"A man is as young as his spinal column". JOSEPH PILATES

Back pain can be disabling and is often a recurring problem. People have many different ways of managing it. Mechanical back pain can be seen as a breakdown in how the body is coping with the loads put on it. Repetitive and constant positions of load, such as sitting, often slowly cause strain in spinal structures such as the intervertebral discs and the facet joints. Change in load is often another cause of back pain, such as an increase in exercise or a change in the location of your office and therefore leading to a longer commute. Cumulative strain will build until the back finally gives out.

There are so many factors that are involved in low back pain and our expertise is identifying which are relevant to you and tailoring the treatment accordingly. To correctly manage your back there are a number of key elements that we explore in our treatments to improve or eliminate your back pain.

We have a holistic approach and don't just look at the injury, but its causes/triggers, lifestyle habits and how to address this for the future. It is a three step process:

Step 1 - Orthopedic Assessment

  • Understanding your condition, its history, what kind of load or strain your back is under and possible causes and triggers for your condition.
  • We look at your current level of activity as this is the key to any programme we will develop and review your goals and expectations.
  • Diagnosis will be discussed with you. We will always refer you to a specialist for further investigation if necessary. We have good links with renowned spinal surgeons.

Step 2 - Treatment

  • We work closely with pain management specialists and your GPs to optimise controlling your pain to allow us to treat you and importantly maintain activity and exercise.
  • Postural reccomendations and body awareness (understanding how you move).
  • Mobilisation of the back as well as deep massage to the muscles surrounding the pelvis.
  • After every treatment session we provide you with specific exercises to maintain the work we have done and this will then become your maintenance programme.

Step 3 - Maintenance at home

  • Alongside the treatment maintenance programme we also design you a programme that strengthens your core region.

Pain is often the main limiting factor for back problems and there can often be additional causes beyond mechanical reasons. Stress and other factors have been linked to low back pain and this may also be addressed either through the sessions or via other options.

We look forward to working with you.

Advice for managing a bout of low back pain

This is a leaflet aimed to give you some general information when you have a bout of low back pain. The advice is aimed to help you through an acute or initial phase of a low back pain. If you struggle with your back on a frequent basis, you would benefit from an assessment by a physiotherapist to help you understand how you can help yourself.

Low back pain often starts without an obvious reason and can be fairly painful or acute. Our body is able to cope with a large amount of physical load or strain before it starts to complain. During your day you can put active and passive loads on your spinal structures. Actively through sport or exercise and passively through long hours sitting at a desk or long hours standing. Understanding how your back is affected by these positions can help you to work on changing them. If there is an element of overload then structures in your back can become inflamed or start to complain by producing pain.

Structures in the spine that can be affected are;

  • Muscles around the spine
  • Ligaments
  • Discs
  • Joints
  • Nerves

What can I do to help myself when my back is acutely injured?

  • Take painkillers to reduce the pain to allow you to keep moving (always discuss your options with your doctor or a pharmacist).
  • Heat packs to help reduce the muscle spasms, you can use a hot water bottle but remember to cover the bottle to reduce the risk of burns.
  • Avoid activities that aggravate your back until it improves, this may be gardening or DIY or your sport.

1. Keep moving (20 minute rule)
2. Maintaining a NEUTRAL posture and correct your sitting/driving posture
3. Modify your exercise but try to maintain some activity
4. Get advice and an assessment from a Physiotherapist

If you try all the above measures and still have problems after a week then its worth seeing a physiotherapist to get an individual assessment to your problem as all backs are different.

  1. 20 Minute Rule

When you are suffering with low back pain you need to keep moving and not spend too long in one position. We often advise using the 20 minute rule for any position in the day time. If you can exercise lightly that is recommended, for example if you normally run try a gentle walk or cross trainer so reducing the impact, but if it is severe just some gentle mobilisation exercises will be enough to start with. (See below).

  2. Maintaining a Neutral posture / spine

This is a term used to describe the position of your back when it is not under too much strain. When your back is injured you need to give it the opportunity to recover and reduce the positions that aggravate it. Remember 'aching' is also a symptom and is worth paying attention to. Sitting can be a big culprit. Look at reducing sitting on low chairs, sofas and car seats. Raising them and sitting in neutral will help.

To find your neutral spine, you will need to slump down and arch your back and then place yourself in the mid point between both positions.

Think neutral spine when:

  • Sitting
  • Standing
  • Driving - Car seats are often quite low so raising your self in the car can take some stress off your back while it is injured.

  3. Modify your exercise

If you normally exercise, you need to give your back a few days rest before you start your regular exercise and see if you can perform the exercises below to keep moving. If you have any pain during or after the exercise you are not quite ready for it. Some times the morning after you may feel some stiffness, if this does not improve then you need to think about a different activity temporarily. Often if you are struggling to get back to your activity level it is worth seeing a Physiotherapist to see how you can keep active with out aggravating your back.

  4. Assessment from a physiotherapist

What you should expect when you see a physio is a thorough history to see what factors maybe causing you to get your back pain. The therapist may try manual therapy to get your back moving and give you a specific programme to build your strength/ flexibly and awareness to help reduce the risk or recurrences. The will also be able to assess if further investigation is necessary.

Gentle mobilising exercises

Gentle mobilising exercises for an acute back pain. THESE EXERCISES CAN BE PERFORMED ON THE BED. PLEASE DO NOT ATTEMPT TO DO THESE EXERCISES IF YOU HAVE ANY PROBLEMS GETTING INTO THIS POSITION


Cat Stretch

Gently round your pelvis downwards towards the floor and then gently stretch it up towards the ceiling. Repeat 5-10 x (3 x per day). Only move as far as it feels comfortable which may not be too far to begin but keep gently moving.
THESE EXERCISES CAN BE PERFORMED ON THE BED.

Knee Rolls

Gently keep your feet and knees together and roll your knees gently side to side. Only move as far as it feels comfortable which may not be too far to begin but keep gently moving. Repeat 5-10 x (3 x per day).ALWAYS STOP IF THE EXERCISE MAKES YOUR BACK FEEL WORSE DURING OR AFTER.
THESE EXERCISES CAN BE PERFORMED ON THE BED.

Knee to chest

Bring one leg gently to the chest and repeat the other side.
Stability exercises for an acute back pain
THESE EXERCISES CAN BE PERFORMED ON THE BED.

4 point shoulder taps

Find the neutral position- (perform the cat stretch and then place your spine in the most centred position) Draw in your belly button towards your spine which engages your abdominals. Keep the neutral position and then try some shoulder taps. ALWAYS STOP IF THE EXERCISE MAKES YOUR BACK FEEL WORSE DURING OR AFTER.

THESE EXERCISES CAN BE PERFORMED ON THE BED.

Supine Drawing in abdominals

Gently lying on the floor or a comfortable surface, find your neutral spine and gently tighten up your abdominals, try not to hold your breath. Hold for 5-10 sec and repeat 5 x. ALWAYS STOP IF THE EXERCISE MAKES YOUR BACK FEEL WORSE DURING OR AFTER.

Disclaimer: These exercises should feel beneficial, please do not perform them if you have any problems with getting to the position and if you feel any discomfort in any of your joints after, please stop doing them straight away.

Our advice is based on current research, it does not replace that of a medical practitioner if you in any way concerned. If you pain persists longer than a week please seek the attention of a health care professional (i.e. a physiotherapist) or your GP. Please do not continue with any exercise if it makes your symptoms worse. Always start any exercise gently and do not repeat too many to begin. It is always best to get a guided programme that is specifically designed for your condition.'

'Catch your symptoms earlier to reduce the consequences of your injury.'

For more information on the conditions we treat and services we offer, or to book an appointment please call 0208 0909330 or email us at info@jyphysiotherapy.co.uk




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Testimonial

"I have had many issues with my back over the years and Jehan has been the only physio to not only correctly diagnose and treat successfully, but also to devise an effective plan to deliver long standing results.

Her knowledge of the complexities of vertebrae are second to none! I would highly recommend her."

Contact Us

By Phone: 0208 0909330
By Email: info@jyphysiotherapy.co.uk

How to find us

JY Physiotherapy, 304 Ewell Road, Surbiton, Surrey, KT6 7AQ [Map]

JY Physiotherapy, The Canbury Medical Health Centre, 1 Elm Road, Kingston Upon Thames, Surrey, KT2 6HR [Map]

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