Category: Back Pain (Page 1 of 2)

Lower Back Pain and Neck Pain — Back and neck pain

Treatment For Lower Back Pain & Neck Pain

26th November 2022 / Robert Manning

Back and Neck Pain - Here's What to Do

We all know that our neck and back are very important to us. They allow us to move around, carry things, and just have a generally good time. In some cases, our necks and backs can become painful and make it difficult for us to do the everyday tasks we need to get done in a day. This article will discuss what you can do if your neck or back hurts so that you can be pain free again.

Lower back pain and neck pain are common problems that can be caused by a variety of factors, including poor posture, muscle tension, and injury. Fortunately, there are a number of treatment options available for those suffering from these conditions. One of the most effective treatments for lower back pain and neck pain is mobilisations and manipulations , Massage, Dry Needling and Exercises Programmes for the pain

At Fully Fit Therapy we offer all of the above ot help with Back and Neck Pain. So if you are in Gloucester, Cheltenham, and Newent we can provide effective treatment for lower back pain and neck pain. If you are suffering from either of these conditions and are further afield we encourage you to seek out the help of a qualified practitioner in your area.

What Causes Lower Back and Neck Pain?

There are several things that can cause lower back and neck pain. In some cases, it may be due to an underlying medical condition. In other cases, it may be the result of poor posture or an injury.

Some of the most common causes of lower back and neck pain include:

• Muscle strain:This can happen when the muscles in your back or neck are overworked or strained. It is often the result of lifting heavy objects, sudden movements, or poor posture.

• Joint dysfunction:This occurs when the joints in your spine are not moving properly. This can be due to arthritis, disk degeneration, or a previous injury.

• Nerve compression:This happens when the nerves in your spine are compressed or pinched. This can be caused by herniated disks, spinal stenosis, or bone spurs.

If you are experiencing back or neck pain, it is important to see a doctor to rule out any underlying medical conditions. Once a diagnosis has been made, there are a number of treatment options available to help relieve your pain and improve your quality of life(Low Back Pain: Causes, Diagnosis & Treatments, n.d.).

How to Deal with Lower Back and Neck Pain

If you’re experiencing lower back and neck pain, there are a few things you can do to find relief. First, it’s important to identify the source of your pain. If your pain is due to a muscle strain, you can try applying ice or heat to the affected area. You can also take over-the-counter pain medication such as ibuprofen or acetaminophen.

If your pain is due to a more serious condition such as arthritis, disc problems, or spinal stenosis, you may need to see a doctor for treatment. Treatment options for these conditions may include physical therapy, steroid injections, or surgery.

No matter what the cause of your lower back and neck pain, there are ways to find relief. Be sure to talk to your doctor about all your treatment options so that you can find the best solution for your situation.

What Can You Do to Avoid Lower Back and Neck Pain?

There are a few things you can do to avoid lower back and neck pain. Firstly, make sure that you maintain good posture when sitting or standing. Secondly, take regular breaks from sitting or standing in one position for long periods of time. Thirdly, exercise regularly to keep your muscles strong and flexible. fourthly, use a supportive chair or pillow when sitting. And finally, see your doctor if you experience any persistent pain(Common Posture Mistakes and Fixes - NHS, n.d.).

Treatments for Lower Back and Neck Pain

Sport Massage for back pain

There are several treatments available for lower back and neck pain, depending on the cause and severity of the pain. For example, if the pain is due to muscle strain, rest and over-the-counter pain medication may be all that is needed. If the pain is more severe, such as from a herniated disc or spinal stenosis, physical therapy, epidural injections, and surgery may be required.

For those with chronic back or neck pain, massage therapy can provide relief. Massage therapists use their hands to knead muscles and loosen knots that can cause pain. Massage can also increase blood flow to the area, which helps to reduce inflammation. Fully Fit Therapy provides a wide range of massage techniques that can be tailor made to each client.

Acupuncture also known as dry needling is another option for treating back and neck pain. This practice involves inserting thin needles into specific points on the body. This is thought to release endorphins, which can help to relieve pain. Fully Fit Therapy also provides Dry Needling as a service to help with the tight muscles from neck and back pain and also for pain management

Chiropractic care is also a popular treatment for back and neck pain. Chiropractors use their hands to manipulate the spine and other joints to realign them. This can help to take pressure off nerves and relieve pain. Fully Fit Therapy offers Chiropractic Manipulations and Osteopathic Mobilisations.

Back Pain Treatment mobilisations

These are just a few of the many treatment options available for back and neck pain. It is important to talk with your healthcare provider to determine what will work best for you based on the cause of your pain (Furlan et al., 2010).

How to Treat Lower Back and Neck Pain

1. Check Your Posture

The first step in treating lower back and neck pain is to check your posture. Poor posture can put unnecessary strain on your spine, causing pain. Sit up straight with your shoulders back and your chin tucked in. Stand tall with your shoulders back and your weight evenly distributed on both feet. When you’re lying down, keep a pillow under your knees to maintain the natural curve of your spine. Fully Fit Therapy we can do a posture assessment and scan to get to the route cause of your back and neck pain.

2. Use Heat or Ice

Applying heat or ice to the affected area can help relieve pain and inflammation. Heat therapy dilates blood vessels and promotes blood flow, which helps relieve muscle tension and spasms. Ice therapy numbs the area and reduces inflammation. Do not apply ice directly to the skin; wrap it in a towel first. Apply heat or ice for 20 minutes at a time, several times a day.

3. Take Pain Medication

If over-the-counter pain medication isn’t enough to relieve your pain, your doctor may prescribe stronger medication. Commonly prescribed drugs include nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen, muscle relaxants, and opioid analgesics such as oxycodone or hydrocodone. These drugs can have side effects, so be sure to follow the directions on the label carefully and talk to your doctor about any concerns you have.

4. Try Physical Therapy Exercise Plan

Physical therapy can help stretch and strengthen the muscles in your neck and shoulder as well as your lower back and glutes. There isn't one magic exercises for neck pain and one for back pain but a whole group of exercises for both have been found to help. Unfortunately you can't just rely on having a massage and some manipulations to completely fix your neck or back pain.

Fill out your details below to Instantly claim £20 off your first massage or injury treatment session to help your back pain!

Conclusion

If you are someone who suffers from back or neck pain, I hope this article has given you some useful tips on how to manage it. Remember, the most important thing is to stay active and to keep moving your neck and back as much as possible. If you can do that, then you will be well on your way to recovery. For a session to help your back or neck pain, click the contact page to sort a session out for yourself today.

Remember Fully Fit Therapy is Mobile and covers Newent, Gloucester, Cheltenham and Tewkesbury. Rob also works out of his own clinic at The Old Barn, Upleadon, Newent, Gloucester, GL18 1ED.

Reference:

Common posture mistakes and fixes - NHS. (n.d.). Retrieved November 22, 2022, from https://www.nhs.uk/live-well/exercise/strength-and-flexibility-exercises/common-posture-mistakes-and-fixes/

Furlan, A. D., Yazdi, F., Tsertsvadze, A., Gross, A., van Tulder, M., Santaguida, L., Cherkin, D., Gagnier, J., Ammendolia, C., Ansari, M. T., Ostermann, T., Dryden, T., Doucette, S., Skidmore, B., Daniel, R., Tsouros, S., Weeks, L., & Galipeau, J. (2010). Complementary and alternative therapies for back pain II. Evidence Report/Technology Assessment, 194, 1. /pmc/articles/PMC4781408/

Low Back Pain: Causes, Diagnosis & Treatments. (n.d.). Retrieved November 22, 2022, from https://my.clevelandclinic.org/health/diseases/7936-lower-back-pain

Happy New Years – Update on massage and injury treatment

2nd January 2022 / Robert Manning

Just a small update from me.

Firstly I just want to say thank you all for the support for this year it has been great to get back doing what I love helping you all get rid of your aches, pains and injuries.

I'm now treating out of my own home part time now, providing massage, injury treatment, Western Acupuncture. I have not finalised my hours for it yet but I am mixing both mobile and at home clients whenever my diary works well.

I also have a few plans for expansion this year, one being looking at having someone else work with me part time and the other being a couple of new courses for different treatment methods.

I look forward to giving more details about the new treatments I am looking at closer to the time.

Rob

7 Things Not To Do When Experiencing Lower Back Pain

6th December 2018 / Robert Manning

1. Don’t just sit or lie down, it may seem like that’s the best thing for it however it wreaks havoc down the line. Keep moving around to the best of your ability as it will keep your muscles strong and keep you mobile.

2. On the other hand don’t work through the pain. You may think this contradicts my first point… however if it REALLY hurts, don’t do it, do the movements that are manageable.

3. Don't do exercises such as shoulder presses, other overhead movements and even weighted squats, add an increase of stress to the spine and shouldn’t be done when you have back pain.

4. Don’t slouch! If you slouch, spend a lot of time sat down at a desk or in the car practice. Sitting up straight and even standing up straight! Really easy, open your shoulders and chest up.

5. Toe touches – these place a great stress on your disks on ligaments in your back and potentially can worsen your pain.

6. Don't Jog or run! Both just like toe touches put and increase in stress and strain on your lower back, potentially increasing pain.

7. While it is great to try to manage the pain yourself, the earlier you start treatment, the better your chances are of making a smooth recovery and quickly returning to normal function.

This is due to whilst being in pain you change how you move which means muscles, joints and tendons start performing differently leading to worse pain.

What To Do Next?

Now you know what not to do, next click the link down below to learn 7 great exercises for lower back pain!

These Exercise will guide you step by step how to become back pain free!

Download the 7 Exercises Now!

About Fully Fit Therapy

Rob Manning

Owner Of Fully Fit Therapy

Robert Manning graduated from the University of Gloucestershire with BSc Hons in Sports Therapy. Having had placements with the GB Youth Ice Hockey team, with Cirencester FC for pre-season fitness, Newport Gwent Dragons and the All Golds Rugby team.

Since graduating Rob set up Fully Fit Therapy with the Number one aim of helping people become more mobile and pain free!

The 3 Types Of Recovery

11th March 2018 / Robert Manning

The relationship between recovery and fatigue and its impact on performance has attracted the interest of sports science for many years.

An good balance between stress (training and competition load, other life demands) and recovery is essential for athletes to achieve continuous high-level performance

Recovery is an umbrella term which can be further characterized by different techniques of recovery such as regeneration or psychological recovery strategies.

Regeneration in sport and exercise refers to the physiological aspect of recovery and ideally follows fatigue induced by training or competition. Cold water immersion and sleep is a common recovery strategy for this.

In contrast there is also mental fatigue, this can be recovered by cognitive Self-regulation, resource activation, and psychological relaxation techniques (think meditation).

Recovery can be broken down into 3 types, passive, active and pro-active recovery.

1. An example of passive recovery is a service I offer which is massage coupled with PNF stretching.

2. An example Active recovery is cool down jogging the idea behind this is that it compensates for the metabolic response of physical fatigue.

3. For proactive recovery, this is a mixture of both of the above and using them as part of your weekly training sessions e.g. a weekly massage or using compression garments after training.

Fatigue isn’t all bad, this is because, a certain degree of fatigue is needed as this causes functional overreaching- (this is required to improve performance).

If you would like more help with recovery and/or would like to book a session passive recovery give me a ring on 07759689612 or email me at [email protected].

I’ll be happy to help with any queries and to book you in.

Testimonial

L. Brymner

Recreational Gym User

I had suffered a bad strain from the gym in my upper back trap area and was very immobile and causing me tension headaches. Rob managed to source the problem and relieve some of the soreness and get me on the road to recovery my back and neck were back too 100% within a couple of days and I was back in the gym, could not recommend rob more if you've got any pains or long lasting injuries I'd highly suggest you see Rob! Lewis

Fit For February Offer

31st January 2018 / Robert Manning

Have you got your new years resolution fitness resolutions off to a good start and looking to maintain it if not improve it?

Alternatively are you starting to get a niggle or some aches and pains coming on from starting off so far in 2018?

Or lastly are you struggling with stress from the New Year?

Well you are in luck, I can help with all of the above and more!

Be it rehabilitation and pre-habilitation (think preparing to not get an injury) plans and treatment, all individually tailored to you.

If you just want to get rid of stress I can instead tailor a Sports and Swedish massage to you.

Most importantly I will help you set goals that we can track together.

Below is a couple of testimonials from clients i've helped... My next testimonial could be from you!

Testimonials

L. Brymner

T. Doteva

I had excruciating neck pain that was going down through my left shoulder to the lower back. In three sessions Rob managed to improve my condition tremendously. In addition, he examined and corrected my posture and recommended exercises to do, so to prevent further injuries. I'm very grateful! Thank you Rob!

To book in with me now and get your initial assessment and follow up with £10 off call me on 07759689612 or email me at [email protected]!

If you're still unsure about booking in with me I now offer free 15 minute consultations over the phone to see if sports therapy is right for you. To arrange one contact me by phone or email and I'll be happy to sort one out for you

My 4th Principle Of Lower Back Pain

12th December 2017 / Robert Manning

4. Normalize Movement Patterns

This protective mechanism may help for a few days or weeks. However, as time goes on it can make things much worse.
It has been shown that the activity of our glutes is commonly reduced in those with chronic lower back pain.

Emphasis on the activity of the glutes during functional movement is therefore a key part of the rehabilitation process. This starts by learning how to properly hip hinge during the squat.

By pushing the hips back at the start of the squat, you effectively engage the glute muscles. A hip hinge is useful not only in the gym, but with functional movements of daily life such as sitting down in a chair or bending over to pick up a heavy box from the ground.

These movements involve squatting, which means we don’t just need to squat when we are young and wanting to work out in the gym, we need to be competent in this movement throughout our lives. Therefore we have to do our best to maintain both hip mobility and glute strength as much as possible.

If you would like help with your own pain not just lower back pain. contact me on here using the messaging tool or give me a ring on 07759689612 to help you get back on your way to become Fully Fit!

Below is what one of my clients has said about how I helped him get Fully Fit!

People dealing with pain in general, not just lower back pain, often move
differently as a protective mechanism to limit the onset of additional pain. In
doing so, muscles other than the those of the back itself will be affected. This
protective mechanism may help for a few days or weeks. However, as time goes
on it can make things much worse.
It has been shown that the activity of our glutes is commonly reduced in those
with chronic lower back pain.
Emphasis on the activity of the glutes during functional movement is therefore
a key part of the rehabilitation process. This starts by learning how to properly
hip hinge during the squat.
By pushing the hips back at the start of the squat, you effectively engage the
glute muscles. A hip hinge is useful not only in the gym, but with functional
movements of daily life such as sitting down in a chair or bending over to pick
up a heavy box from the ground.
These movements involve squatting, which means we don’t just need to squat
when we are young and wanting to work out in the gym, we need to be
competent in this movement throughout our lives.
Therefore we have to do our best to maintain both hip mobility and glute
strength as much as possible.

L. Brymner

Recreational Gym User

My 3rd Principle Of Lower Back Pain

3rd December 2017 / Robert Manning

3. Increase Stability

The “core” is comprised of several groups of muscles including the

transversus abdominus, multifidus, diaphragm and pelvic floor muscles.

These muscles work together to produce maximum stability in the

abdominal and lumbar (lower) back region, as well as coordinate the movement of the arms, legs, and spine. Engaging these muscles is not something that most people do consciously, therefore it is important to.

An often used analogy is comparing the spine and surrounding muscles to a tent.

The bones of your spine act like a tent pole, however your spine is not rigid, so relies on the support of ligaments and deep muscles, to hold adjacent vertebrae and to stabilise the spine. This is similar to the guy ropes stabilising a tent.

If the muscles that stabilise the spine are weak or poorly controlled, then your spine will tend to collapse, exactly like a tent would if there was nothing holding it up. If a tent had guy ropes that pulled more to one side than the other, then the tent would lean.

If the muscles on one side pull more than the other due to imbalances in strength or flexibility, this will then pull your body into a poor postural alignment.

Where the similarity ends, is that a tent only requires static stability

maintaining a single stationary position. Your body needs to have dynamic stability maintaining optimal alignment of our core and limbs during movement.

You also wouldn’t be able to get the kind of view like the one above if your back/tent wasn't functioning 100%

If you would like help with your own pain not just lower back pain. contact me on here using the messaging tool or give me a ring on 07759689612 to help you get back on your way to become Fully Fit!

Below is what one of my clients has said about how I helped him get Fully Fit!

L. Brymner

Recreational Gym User

My 2nd Principle Of Lower Back Pain

26th November 2017 / Robert Manning

Restore Hip Mobility

Each joint in your body has a specific job to do in order for efficient movement to take place.

The hips are an area of the body that can quite commonly benefit from increased mobility, due to it being known to get stiff and immobile relatively easy.

They usually get stiff due to having a sedentary lifestyle, and not being used as much as they should.

A common saying of mine is that ‘If you don’t use it you lose it’ and this holds true for your hip mobility and back pain.

If the hip loses its mobility, it will affect the role of the joint complex directly above (the low back), and below (the knee). This will also have an effect on the ankle joint, Thoracic spine and more.

Research has shown that lower back pain can often be attributed to a lack of hip mobility. For this reason, it wouldn’t matter how much strength and stability work you perform on the core. If hip mobility is never addressed, no significant long-term improvement will be made.

If you would like help with your own pain not just lower back pain. contact me on here using the messaging tool or give me a ring on 07759689612 to help you get back on your way to become Fully Fit!

Below is what one of my clients has said about how I helped him get Fully Fit!

Each joint in your body has a speci?c job to do in order for ef?cient movement
to take place.
The hips are an area of the body that can quite commonly bene?t from
increased mobility, due to it being known to get stiff and immobile relatively
easy.
They usually get stiff due to having a sedentary lifestyle, and not being used as
much as they should.
A common saying of mine is that ‘If you don’t use it you lose it’ and this holds
true for your hip mobility and back pain.
If the hip loses its mobility, it will affect the role of the joint complex directly
above (the low back), and below (the knee). This will also have an effect on the
ankle joint, Thoracic spine and more.
Research has shown that lower back pain can often be attributed to a lack of
hip mobility. For this reason, it wouldn’t matter how much strength and stability
work you perform on the core. If hip mobility is never addressed, no signi?cant
long-term improvement will be made.

L. Brymner

Recreational Gym User

My 1st Principle Of Lower Back Pain

19th November 2017 / Robert Manning

When we are in pain, certain muscles in our body subconsciously shut down; this is no different with our lower back muscles.

The more pain that you are in, the more your body will protect itself by limiting muscle activity in and around that area.

This means your performance, whether it be out on the pitch, in the gym or bending down to pick up something you’ve dropped, is automatically influenced and hindered if you have lower back pain.

If you have sustained a recent lower back injury, don’t be afraid to apply ice to this area for 15-20 minutes. Remove the ice for about an hour, and then reapply again.

Icing obviously won’t completely solve the issue, but it will help manage your back pain to begin with in the acute stage.

If you would like help with your own pain not just lower back pain. contact me on here using the messaging tool or give me a ring on 07759689612 to help you get back on your way to become Fully Fit!

Below is what one of my clients has said about how I helped him get Fully Fit!

When we are in pain, certain muscles in our body subconsciously shut down;
this is no different with our lower back muscles.
The more pain that you are in, the more your body will protect itself by limiting
muscle activity in and around that area.
This means your performance, whether it be out on the pitch, in the gym or
bending down to pick up something you’ve dropped, is automatically in?uenced
and hindered if you have lower back pain.
If you have sustained a recent lower back
injury, don’t be afraid to apply ice to this
area for 15-20 minutes. Remove the ice
for about an hour, and then reapply again.
Icing obviously won’t completely ?x the
issue, but it will help manage your back
pain to begin with in the acute stage.

L. Brymner

Recreational Gym User

My 5 Principles Of Fixing Lower Back Pain

18th November 2017 / Robert Manning

For my next series I am moving on from squatting and how to help you squat better.

I am however still in the same area which is the lower back and one of the most common complaints I see which is lower back pain.

Treating lower back pain is no easy task. This is because there an array of different factors that can contribute to the development of pain in and around the lower back.

There are some treatments that may decrease pain in one person, while that very same treatment may set off the lower back pain in another.

For this reason there is no real definitive guide to treatments for lower back pain.

Rather than going in a straight line of progression, you will have lows and highs before you get back up to full fitness.

My 5 Points

Over the course of the next few blog posts I want to share with you 5 key principles in the treatment of lower back pain.

1. Reduce Pain

2. Restore your Hip Mobility

3. Enhance Stability

4. Normalize Movement Patterns

5. Gradually Progress Back to Activates

Check back tomorrow for my first principle- reduce pain.

If you would like help with your own pain not just lower back pain. contact me on here using the messaging tool or give me a ring on 07759689612 to help you get back on your way to become Fully Fit!

Below is what one of my clients has said about how I helped him get Fully Fit!

L. Brymner

Recreational Gym User

Category: Back Pain (Page 1 of 2)

Treatment For Lower Back Pain & Neck Pain

Back and Neck Pain - Here's What to Do

What Causes Lower Back and Neck Pain?

How to Deal with Lower Back and Neck Pain

What Can You Do to Avoid Lower Back and Neck Pain?

Treatments for Lower Back and Neck Pain

Conclusion

Happy New Years – Update on massage and injury treatment

7 Things Not To Do When Experiencing Lower Back Pain

What To Do Next?

About Fully Fit Therapy

The 3 Types Of Recovery

Testimonial

Fit For February Offer

Testimonials

My 4th Principle Of Lower Back Pain

4. Normalize Movement Patterns

My 3rd Principle Of Lower Back Pain

3. Increase Stability

My 2nd Principle Of Lower Back Pain

Restore Hip Mobility

My 1st Principle Of Lower Back Pain

My 5 Principles Of Fixing Lower Back Pain

My 5 Points

Recent Posts

Pages

Back and Neck Pain - Here's What to Do

What Causes Lower Back and Neck Pain?

How to Deal with Lower Back and Neck Pain

What Can You Do to Avoid Lower Back and Neck Pain?

Treatments for Lower Back and Neck Pain

Conclusion

​What To Do Next?

​About Fully Fit Therapy

​ Testimonial

​Testimonials

​4. Normalize Movement Patterns

​3. Increase Stability

​Restore Hip Mobility

​My 5 Points

Recent Posts

Pages

What To Do Next?

About Fully Fit Therapy

Testimonial

Testimonials

4. Normalize Movement Patterns

3. Increase Stability

Restore Hip Mobility

My 5 Points