Call us for any question
905 629 9702, 647 522 7076Email us
[email protected]
Neck & Back
Neck Pain, Upper back pain & Low Back Pain
The neck portion of the spine, called the cervical spine, is prone to a number of orthopaedic disorders that can hurt, make it uncomfortable, and restrict how much the neck can move. The following are some typical orthopaedic conditions of the cervical spine:
1. Cervical Strain: Neck strain, sometimes referred to as cervical strain, is when the muscles or tendons in the neck are injured or strained. Repetitive neck movements, bad posture, injuries, or muscular imbalances are all potential causes. Neck pain, stiffness, muscle spasms, and restricted range of motion are possible symptoms.
2. Cervical disc herniation: It is a condition in which the soft inner core of the disc pushes through the outer disc wall and presses on the spinal cord or surrounding nerves. This may be accompanied by neck stiffness and restricted neck movement and result in neck discomfort, arm pain, tingling, numbness, and weakness in the arms or hands.
3. Cervical degenerative disc disease: The term "cervical degenerative disc disease" refers to the gradual degeneration of the cervical spine's discs, which can result in disc height loss, decreased disc hydration, and structural abnormalities. This may lead to further degenerative changes such as bone spurs (osteophytes), neck pain, stiffness, and restricted neck range of motion.
4. Cervical osteoarthritis / Cervical spondylosis: In cervical osteoarthritis, sometimes referred to as cervical spondylosis, the cartilage in the cervical spine deteriorates, changing the neck's joints and bones. This may also be linked to other degenerative changes such as bone spurs (osteophytes) and herniated discs, which can result in neck pain, stiffness, and decreased neck range of motion.
5. Cervical sprain: A cervical sprain happens when the ligaments of the cervical spine are stretched or torn, frequently as a result of trauma, like whiplash from a vehicle accident or an injury sustained while playing sports. Neck pain, tenderness, edema, and restricted neck movement are possible symptoms.
6. Cervical RadiculopathyA disorder known as cervical radiculopathy occurs when a nerve in the cervical spine is pinched or inflamed, causing pain, tingling, numbness, and weakness to radiate down the arm or hand. Herniated discs, bone spurs, and nerve impingement are a few of the possible causes.
7. Cervical Stenosis: When the cervical spine's spinal canal narrows, pressure is placed on the spinal cord or nearby nerves, a condition known as cervical stenosis results. Degenerative alterations such as disc herniation, bone spurs, or ligament thickening can all contribute to the condition. Neck pain, tingling, numbness, weakness, and balance or coordination issues are possible symptoms.
Neck range of motion Exercise
Neck range of motion exercises are intended to increase the neck's flexibility and mobility. They involve moving the neck in various directions to stretch and strengthen the neck muscles, and can be done in a variety of situations, including sitting or standing. The following is a more thorough explanation of neck range of motion exercises:
1. Neck Flexion (Forward Flexion / Forward bending of the neck): Maintain a straight spine assuming sitting or standing. Let your neck stretch forward as you gradually lower your chin towards your chest. Your neck's back should feel slightly stretched. Hold the posture for 10 to 15 seconds, then slowly return to your original position. Repeat between 5 to 10 times.
2. Neck extension (backward extension / Backward bending of the neck). Looking up at the ceiling or sky, gently incline your head back. Feel the stretch in front of your neck as it expands out. Hold the posture for 10 to 15 seconds, then slowly return to your original position. Repeat between 5 to 10 times.
3. Lateral Flexion (Side Bending of neck): Maintain a straight spine as you sit or stand. Bring your ear to your shoulder as you slowly lean your head to one side. On the neck's opposite side, you may feel a stretch. Hold the posture for 10 to 15 seconds, then slowly return to your original position. Repeat between 5 to 10 times.
4. Neck rotation (turning of the head side to side): Maintain a straight spine as you sit or stand. Turn your head slowly to one side and glance over your shoulder. The muscles in the opposite side of your neck should feel a little stretched. Hold the posture for 10 to 15 seconds, then slowly return to your original position. Repeat between 5 to 10 times.
5. Neck Circulars: Maintain a straight spine as you sit or stand. Slowly turn your head in a circular motion, beginning with tiny circles and thereby expanding them as you go. Perform 5-10 circles in one direction, then reverse and repeat.
Perform these exercises slowly and carefully, without forcing any motions that produce pain or discomfort. Stop doing these exercises as soon as you feel any pain or discomfort and get additional examination and advice from a healthcare provider or licenced physiotherapist. Neck range of motion exercises should be done in a pain-free range that is tailored to your specific needs and ability.
---------------------------------------------------
Neck / Cervical isometric exercises
Isometric neck strengthening exercises include tightening the neck muscles without changing their length or moving the neck. These exercises can assist to strengthen and stabilise the neck, which can help to relieve neck pain and neck muscle imbalance. Here is a more thorough explanation of isometric neck workouts.
1. Isometric Neck Flexion Exercise: Maintain a straight spine as you sit or stand. Put your palm on your forehead and gently press your forehead into it while tightening the muscles in your neck as you resist. Hold for 5-15s & repeat 3-5 times.
2. Isometric Neck Extension Exercise: Maintain a straight spine as you sit or stand. Put your hands behind your head and slowly press your head backward against them while tightening the muscles in your neck as you resist. Hold for 5-15s & repeat 3-5 times.
3. Isometric Neck Lateral Flexion(Side Bending of neck) Exercise: Maintain a straight spine as you sit or stand. Gently press your head towards your shoulder with your hand on the side of your head while tightening the muscles in your neck as you resist. Hold for 5-15s & repeat 3-5 times.
4. Isometric Neck Rotation Exercise: Maintain a straight spine as you sit or stand. Place your palm against the side of your head and gently press your head in that direction, while tightening the muscles in your neck as you resist. Hold for 5-15s & repeat 3-5 times.
Posture Correctional Exercise For UPPER BODY:
1. Over & backs using towel or a band: start with a wider grip & as a part of progression narrow the grip. With the use of this exercise, hunchback posture can be improved by lengthening and opening up the shortened chest and shoulder muscles.
2. Cobra Pose. if you go joint by joint, the entire body is almost totally reversed in this stretch position compared to a usual sitting posture, making it one of the best workouts for better posture.
3. Wall Angel.: Your upper back's postural muscles are triggered by wall angels, helping to keep your shoulders back. Your chest, spinal, and trunk muscles are lengthened and strengthened as a result of their labour. Additionally, in order to maintain a neutral posture, your trunk needs to be stabilised by your core muscles.
4. Chin tuck exercise: One of the most important exercises for maintaining good posture is keeping the head level with the spine by performing chin tucks. Chin tucks can enhance the strength, flexibility, and functionality of the neck when performed on a regular basis and with the right form.
5. Rowing: The muscles in the upper, lower, and shoulder regions get a great workout when rowing.
When practising isometric neck strengthening exercises, it is critical to maintain appropriate posture, keep your neck in a neutral position, and avoid any abrupt movements or excessive force that may cause pain or discomfort. Start with a small amount of resistance and build it up as you get stronger and more at ease. Stop doing these exercises as soon as you feel any pain or discomfort and get additional examination and advice from a healthcare provider or licenced physiotherapist. Exercises for strengthening your neck should be isometric and tailored to your unique needs and capabilities while remaining pain-free.d that if you have these types of symptoms, you shouldn’t wait to schedule an appointment.
Stretching exercises for lower back pain
1. Lumbar Rotations
2. single knee to chest
3. piriformis stretch
4. hamstring stretch
5. hip flexor stretch
6. child's pose
7. cat/cow pose
CORE STRENGTHENING EXERCISES
1. Plank
2. Side plank
3. Bridges
4. Hip abduction
5. Bird dog
6. Dead bug exercise
Causes and risk factors, some of which include:
- Age: Back pain is more common starting at around age 30-40.
- Lack of fitness: Weak back muscles and abs can’t properly support the spine.
- Pregnancy: Pelvic changes and changes to weight distribution can stress the back.
- Genetics: A variety of spinal conditions can be caused by your genes.
- Heavy lifting: Improperly lifting heavy objects can cause injury.
- Prolong Sitting. Certain sitting jobs requires prolong & sustained sitting causes stress to low back
You can get a range of treatment options at Maxwell Physiotherapy & Rehab to help with your back issues. Our treatments will not only relieve your discomfort but also deal with the underlying source of your problems, ensuring that they don't recur.
Our sizable medical staff enables us to adopt a whole-body strategy, and we can mix a variety of therapies to achieve the greatest outcomes for you.
Services we offer include:
- Physiotherapy: Including physical therapy stretching and exercise programs that strengthen back muscles and help you heal.
- Chiropractic: Including spinal adjustments to solve misalignments and issues like pinched nerves.
- Massage Including deep tissue massage to relieve stress and promote healing to the back.
CALL US
905 629 9702, 647 522 7076
