Nutrition is an important part of sport performance for young athletes, in addition to allowing for optimal growth and development. Macronutrients, micronutrients and fluids in the proper amounts are essential to provide energy for growth and activity. To optimize performance, young athletes need to learn what, when and how to eat and drink before, during and after activity.
Prevention and Management of Low Back Pain
Written by: Priya Chandra-Ali, Registered Physiotherapist
* The following is only for information and knowledge purposes, please don’t use this to self-diagnose and treat. Kindly consider booking an appointment with a Registered Physiotherapist to complete a thorough musculoskeletal assessment.
Low Back Pain (LBP)
Low back pain is the most common cause of disability in the working population. Approximately 50-80% of the adult population will experience LBP at some point in their life. The pain location could be localized to the back, unilateral (one side only), bilateral (both sides) or radiate into the lower extremity. Some may or may not also experience the presence of paraesthesia (pins and needles sensation).
LBP and Management
There is a strong evidence to support the role of : education, behavioural therapy, manipulation, and exercise. However, there is little evidence to support the use of passive therapy, including but not limited to the use of modalities, electrical stimulation and bed rest.
What is Lumbar Derangement?
Less than 15% of low back pain can be given a specific diagnosis. Thus, Mechanical Diagnosis and Therapy (McKenzie) system of assessment and treatment uses non-specific classification. One such classification within the system is the Lumbar derangement pertaining to LBP.
Derangement syndrome is a clinical presentation seen in a mechanically obstructed affected joint. The key feature of this clinical presentation is directional preference and centralization (if present). A common analogy I have heard many clinician use is- like a door hinge, you know it is supposed to go either way but sometimes for whatever reason it may be jerky to move in one direction or very rigid to move. Thus, we may lubricate it with oil and keep moving it in the obstructed direction of movement until it frees up.
*Centralization is a phenomenon seen in the derangement syndrome and is a good prognostic indicator. Centralization means that the pain originating from the spine progressively disappears from the distal to proximal direction. In other words, pain that was in your foot and calf (distal) and upper thigh gradually goes away until you are left with pain in your lower back (central).
There are sub types within the lumbar derangement. However, in the following example we will be discussing the most common type which is Posterior derangement.
Posterior Lumbar Derangement and its Presentation
These are derangements which have a preference to extension exercises (bending backwards).
These can be seen in people who are more prone to favouring forward bending movements, such as the physical demands of being a nurse or working/sitting at a desk.
When we flex forward (bending forward), using the disc model as an example, there is posterior displacement of disc material and the intra-discal pressure increases up to 80%.
Patients may have difficulty with: straightening themselves up, sitting for too long, rising from a seated position, etc. They may feel better with lying on their tummy, walking, and when they are on the move.
Management of a Posterior Derangement
- Generally use exercises which reinforce extension movement- some can be done either in lying down or standing positions (This will be best determined by your physiotherapist).
- Prone lying (on your tummy): (Pic 1 on left)- Lying flat on your tummy for few minutes (1-2 minutes or as tolerated)
- Prone lying in extension : Middle pic- sustain the position on your elbows for few minutes or as tolerated
- Extension in lying: Far right pic- as in the picture but the elbows should be straight. These are dynamic movements, set of 10 reps.
- Posture correction – correct the slouched position into tall sitting. Use a lumbar roll to encourage good posture sitting.
- At times, you may have to put a hold on activities that aggravate your pain.
- Following and complying with the individualized exercise program designed by your physiotherapist is the key to managing this condition.
Prone Sustained on Elbows
Repeated Extension in Lying
Prevention of Reoccurring Low Back Pain
- Lead an active lifestyle
- Once the derangement has reduced (i.e., you have regained your movement and pain is zero), you should perform the exercises for prophylactic purposes. Evidence suggests that LBP can be recurrent in nature.
*Please book an appointment with a Registered Physiotherapist for a thorough musculoskeletal assessment and an individualized treatment plan.
Priya joined GRSM in June 2020. She completed her Bachelors in Health Studies from the University of Waterloo in 2012. In 2016 she successfully completed her Masters Degree in Physical Therapy from the University of Western Ontario. Priya has experience in both hospital and manufacturing environments; with her main focus in orthopaedics. She uses McKenzie Method of Mechanical Diagnosis and Therapy (MDT) system which is a scientifically proven assessment system to treat you neck, back, and extremity problems. She believes in empowering her patients and uses an exercise based treatment strategy to help take control of your pain and get back to what you love doing. She is currently working towards getting her credentials in the MDT system.
In her spare time she enjoys cooking, looking after her toddler and spend time with family and friends.
Saragiotto, B. T., Maher, C. G., Hancock, M. J., & Koes, B. E. (2017). Subgrouping Patients With Nonspecific Low back Pain: Hope of Hype? Journal of Orthopaedics & Sports Physical Therapy, 47(2), 44–48.
O’Sullivan, P., Caniero, J. P., O’Keeffe, M., & O’Sullivan, K. (2016). Unravelling the Complexity of Low Back Pain. Journal of Orthopaedics & Sports Physical Therapy, 46(11), 932–937.
The Robin McKenzie Institute Canada. (2017). Part A: The lumbar Spine.
The Robin McKenzie Institute Canada. (2017). Part C: Advanced Lumbar Spine and Extremities Lower Limb.
We have virtual appointments available for:
- Athletic therapy and sport bracing
- Registered dietitian
- Sport medicine consultations with physician
Due to the importance of providing continued care during these unprecedented times, most insurance companies now provide coverage for virtual rehabilitation. We do however encourage everyone to confirm this with their insurance provider.
Some benefits to virtual appointments include:
- Being able to continue physiotherapy even if you’re spending time away or at the cottage this summer
- Hoping to see a physiotherapist from GRSM, but you live out of town
- Your schedule not allowing for in-clinic visits as often, so you may see your physio virtually between in-clinic visits
- Reviewing your work station or home equipment and ensuring your exercise program is suitable for your home equipment
- Flexibility when you or others in your home prefer to avoid public spaces, you can stay in the comfort of your own home with a more exercise-based treatment plan
If you are still not sure if virtual rehab is right for you, email us at email@example.com. One of our registered physiotherapists will connect with you to discuss your personal rehab needs.
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