Back Pain Management That Keeps You Moving
There’s no getting around the fact that back pain can change how you approach your entire day. It’s not uncommon to find yourself avoiding movements that trigger your discomfort, such as bending over to pick something up.
You might be tempted to rest until the pain goes away. In reality, staying active and gradually rebuilding strength and movement are important parts of back pain management.
Of course, there’s no single approach for every person with back pain, which is why the team at Leaps & Bounds Performance Rehabilitation always begins care with a detailed assessment. This allows us to identify the factors most relevant to your symptoms and create a detailed care plan tailored to your needs.
But even though no two plans are alike, they do tend to operate under similar principles. Let’s take a look at some of those now.
Five Strategies to Help You Move and Feel Better
1. Keep Moving Within a Comfortable Range
The reason you don’t want to opt for total bed rest when you’re dealing with back pain is that it can contribute to stiffness, weakness, and reduced activity tolerance–all of which can make it harder to return to your normal routine or worsen symptoms.
Instead, you want to find ways to keep moving without repeatedly aggravating your symptoms. Our team can help you determine which activities might work best for you, but we generally suggest things like:
- Walking
- Gentle mobility exercises
- Changing positions throughout the day
- Modifying workouts or recreational activities
2. Build Strength That Supports Everyday Life
Strengthening is a key part of many of the back pain treatment plans we develop at Leaps & Bounds Performance Rehabilitation. Exercises usually target muscles throughout your core, hips, and legs, which work together during everyday movements like walking or climbing stairs. We’ll increase the intensity of these exercises as your strength and tolerance improve.
The goal here isn’t to give you six-pack abs. Instead, we want to help your body become better prepared for the loads and demands you encounter each day.
3. Use Directional Exercises When Appropriate
At Leaps & Bounds Performance Rehabilitation, we often incorporate principles from the McKenzie Method when addressing back pain. The McKenzie Method involves carefully assessing how your symptoms respond to movements and positions and prescribing specific movements to improve them.
Let’s say that you have low back pain that also travels into your buttock and down your leg. During your assessment, we may have you repeat a specific back movement several times. If the leg pain begins to retreat toward your back, a response known as centralization, it can be a useful sign that your symptoms are responding well to that direction of movement. We’ll then use this response to choose exercises you can perform between appointments.
4. Focus on Returning to the Activities That Matter to You
Ultimately, your recovery should get you back to real life. Whether you need to lift heavy boxes at work, get back on the hockey rink, or play with your children, your rehabilitation should reflect those demands. Activity-specific training helps bridge the gap between rehabilitation exercises and real life.
For example, a golfer might work on trunk rotation, hip mobility, strength, and control before practicing movements that resemble a golf swing. Someone with a physically demanding job may practice bending, lifting, carrying, pushing, or pulling using techniques and resistance that reflect their work tasks.
5. Learn How to Manage Flare-Ups
Back pain recovery isn’t always a straight line. You might think you’re doing better, only for symptoms to increase after a particularly busy day or new workout.
Our team can help you develop practical strategies for these situations. You may temporarily adjust an activity, perform exercises that have helped in the past, and then gradually reintroduce the activity as you feel better.
Build a Back That’s Ready for What You Ask of It
Managing back pain isn’t just about reducing or masking symptoms. A well-rounded rehabilitation plan from Leaps & Bounds Performance Rehabilitation instead emphasizes restoring movement, rebuilding strength, and preparing you for the things you want to do.
If back pain has been holding you back, contact our multidisciplinary team today. We can assess your symptoms, develop an individualized plan, and help you work toward moving, performing, and living better.
Book Your EvaluationPractical Tips to Prevent Falls and Recover Safely
A single fall happens in an instant, but its effects–including injury or reduced confidence with movement–can last much longer. Fortunately, you can reduce your fall risk with a few simple strategies (and some help from the Leaps & Bounds Performance Rehabilitation team).
Reduce Your Risk of Falling
Several factors increase fall risk, so fall prevention requires a well-rounded approach. Here are some strategies we recommend:
Build Lower-Body Strength
- Exercises for your hips, thighs, and calves can make it easier to stand, climb stairs, and control your body during daily activities.
Challenge Your Balance Safely
- Balance exercises can challenge your ability to maintain or regain stability and train your body to respond to changes in position and activities. Start with your current ability level and then gradually increase difficulty.
Stay Physically Active
- Regular activity helps maintain strength, mobility, and coordination. Choose activities that match your ability level and that you enjoy–walking, cycling, and gardening are some good options.
Reduce Tripping Hazards
- Improve lighting, secure loose rugs, clear clutter, and keep commonly used pathways open.
Wear Supportive Footwear
- Shoes that fit well and provide adequate traction can help you move more securely.
Getting Back on Your Feet After a Fall
Even without a serious injury, a fall can lead you to move less because you are worried about falling again. That reduction in activity can contribute to further weakness and balance problems, making everyday mobility more challenging and increasing your fall risk.
At Leaps & Bounds Performance Rehabilitation, we can help you rebuild the strength and confidence you need to stay steady in day-to-day life. Our team can guide you through strengthening and balance exercises, walking practice, mobility work, and more.
Whether you’ve recently had a fall or want to avoid one, schedule an appointment with us today!
Book Your EvaluationWhat Our Patients Are Saying
“This should be your first go-to place if you have lower back pain. Considering how severe my pain was, Pat listened, explained and started treatment that returned immediate results in a very professional, respectful and friendly environment.”
Staff Spotlight: Taylin Kelly
Taylin Kelly, Registered Physiotherapist (MSc PT, BSc Kinesiology)
Now seeing patients Tuesday, Wednesday, and Friday evenings. Taylin is a Physiotherapist who earned her Master of Science in Physical Therapy from the University of Toronto and her Bachelor of Science in Kinesiology from McMaster University. With a background in dance and gymnastics, Taylin has a special interest in treating artistic athletes, which was further strengthened through a physiotherapy internship with the National Ballet of Canada. Drawing on her experience as a coach, she enjoys finding creative and individualized ways to help people of all backgrounds and abilities move with confidence.
Taylin is passionate about working collaboratively with her patients to achieve outcomes that are meaningful to them. Her approach combines manual therapy, individualized exercise programs, and education, with an emphasis on empowering patients to take an active role in their recovery. She is committed to ongoing learning and professional development, which to date includes taking courses for treating TMD/TMJD and for further developing manual skills for assessing and treating the spine.
Outside of the clinic, Taylin enjoys dancing, travelling, hiking, baking, attending concerts and theatre, and spending time with her dog, Hazel.
Sheet-Pan Maple Dijon Salmon with Roasted Sweet Potatoes and Brussels Sprouts
Crisp-edged roasted vegetables and tender, glazed salmon all come together on a single pan. This cozy fall dinner pairs omega-3-rich fish with seasonal produce, and cleanup is a breeze.
Ingredients
- 4 salmon fillets (about 5 oz / 140 g each)
- 2 medium sweet potatoes, cut into ¾-inch cubes
- 3 cups Brussels sprouts, trimmed and halved
- 3 tbsp olive oil, divided
- 2 tbsp Dijon mustard
- 1 tbsp maple syrup
- 1 tbsp lemon juice
- 2 garlic cloves, minced
- ½ tsp dried thyme
- Salt and black pepper to taste
- Lemon wedges, for serving
Directions
- Preheat oven to 425°F (220°C) and line a large rimmed baking sheet with parchment paper.
- Toss the sweet potatoes with 1½ tablespoons olive oil, salt, and pepper. Spread on the baking sheet and roast for 15 minutes.
- Meanwhile, toss the Brussels sprouts with the remaining olive oil, salt, and pepper.
- Whisk together the Dijon mustard, maple syrup, lemon juice, garlic, and thyme to make the glaze.
- Remove the pan from the oven, stir the sweet potatoes, and add the Brussels sprouts. Nestle the salmon fillets among the vegetables and brush them with the glaze.
- Roast for another 12–15 minutes, until the salmon flakes easily with a fork and the vegetables are tender and browned.
- Serve with lemon wedges and any remaining pan juices spooned over the top.
Fuel Your Recovery
Salmon provides high-quality protein and omega-3 fats to support muscle repair and recovery, while sweet potatoes offer slow-release carbohydrates and fibre for lasting energy. Brussels sprouts add vitamin C and fibre, making this a well-rounded meal for active days and busy weeks.