Tag Archives: chronic pain

Back Pain, Chronic Pain, Low back Pain, Physiotherapy, Posture

Physio 101: How to Manage Scoliosis

So you’ve been diagnosed with scoliosis, what comes next? The diagnosis of scoliosis by itself does not give us much information. For example, there are many individuals living with varying degrees of scoliosis that experience little no issues, or some who happily manage their condition with the right exercises. Today, we’ll take you through a comprehensive guide on what scoliosis is, how physiotherapy helps, and what to expect.

What is scoliosis?

The official definition of scoliosis by is a curvature greater than 10 degrees when viewed on an x-ray. In plain speech, scoliosis occurs when there is an abnormal curve in the right or left of the spine. Normally, we have natural curves in the front and back of the spine, but not the sides. In scoliosis, the curve may be accompanied by rotation as well.

Why this condition develops is often not known, or “idiopathic”. Despite lots of research, an exact cause is not known. What is known is that it seems to have a genetic component, and that it often develops in adolescence.

Does scoliosis require surgery?

Often the first and most pressing question patients have is whether surgical intervention is needed. For the vast majority of cases, surgery is not needed. Instead, conservative management is recommended with Physiotherapy for specific exercises, postural education, bracing, and monitoring.

Those that do require surgery are often severe cases (degrees 45 and above) that are affecting daily function with the heart and breathing. For these individuals, it is likely that the curve will get worse over time. In these cases, a spinal fusion with metal rods, screws, and a bone graft is done to realign the spine into a straighter position.

What are the signs and symptoms of scoliosis?

The signs of scoliosis are usually very straightforward to detect as they are visible to they eye. For confirmation or to confirm the severity, x-rays are taken. Common indicators include:

  • Rib hump when bending forwards
  • Uneven shoulder height
  • Uneven waist line (may look like a leg length difference)
  • Muscle pain and fatigue, often one sided
  • Visible S or C curve in the back

Examples of scoliosis exercises

While a personalized plan is necessary for each patient due to individual differences in curvatures and muscles, we can offer some examples of exercises that may be used in scoliosis treatment. Each program will focus on core strength, stretching the tight muscles, strengthening the weakened or lengthened muscles.

Glute bridges

This is a great core exercise. Lie on your back with your knees bent, feet flat on the floor, and arms by your side. Tighten your abdominal muscles, push your feet into the bed and raise the glutes off the bed to create a “bridge” with your body. Hold for 3 seconds then lower slowly.

Bird dog

Secondly, another core exercise that also teaches anti-rotation control. On your hands and knees, tighten your abdominal muscles as you raise one arm and the opposite leg off the bed. Your hips should not tilt or rotate, and your spine should stay in neutral position the entire time. Hold for a second then return both to the floor and switch sides.

Open book stretch

Thirdly, a mobility and stretching exercise. People with scoliosis are usually partially rotated to one side, so this movement should be performed to the opposite direction. You will likely find that one direction is much harder to do than the other.

Lie on your side with the head supported and arms out in front of you. Open up the top arm letting the shoulder, head, and torso rotate to the back. Hold for 30s-1min and then return.

Want a personalized scoliosis plan?

Then look for PhysioNow! We have expert Physiotherapists, Massage Therapists, and Manual Osteopaths ready to help you achieve your goals. Our team can work together to help your back pain and get you feeling your best! PhysioNow has 10 locations across the west GTA including Burlington, Oakville, Mississauga and Etobicoke. Book with PhysioNow today for your first assessment and treatment!

Arthritis, Back Pain, Chronic Pain, Knee Pain, neck pain, Physiotherapy

Joint Pain and Weather: What’s the Connection?

Is joint pain connected to the weather? Many people are surprised when their knees ache before it rains, or when their back feels tight on cold mornings. At PhysioNow, we hear these concerns every single week, especially during seasonal transitions in Canada. Us Canadians know just how our weather can swing back and forth. While some people assume it’s “just age” or “just arthritis,” the truth is more complex: Weather changes can genuinely influence your joints, muscles, and nervous system. Importantly, this does not mean your joints are damaged. Rather, it means your body is reacting to subtle environmental changes, something completely normal and highly treatable with physiotherapy.

How does weather affect muscle and joint pain?

Your body is constantly adapting to changes around it. Namely, temperature, pressure, humidity, and even sunlight. Naturally, when these factors shift suddenly, your tissues response does too. This can lead to temporary stiffness, increased sensitivity, or a flare-up of older injuries. Arthritis.org has a great article on the best climates for arthritic joints.

1. Barometric pressure

Before rain or storms this pressure drops, causing the tissues around your joints to expand slightly. Even tiny changes in pressure can irritate inflamed or old injuries. This may result in:

  • Achy, throbbing pain
  • Increased stiffness
  • Sensitivity in arthritic joints
  • Old injuries feeling “reactivated”

2. Colder temperatures

Aditionally, cold temperatures also plays a role by decreasing blood flow, so muscles naturally contract to preserve heat. Tendons and ligaments become less flexible, making movements feel stiff or uncomfortable. As an example, you may feel:

  • Tight lower back
  • Stiff neck and shoulders
  • Knee and hip pain
  • Increased stiffness and less flexibility in joints and muscles
  • Susceptibility to injuries when exercising “cold”

3. Humidity/dampness

Humidity and damp weather can further aggravate the soft tissues, especially in individuals with chronic inflammation or scar tissue from past injuries. These tissues absorb moisture from the air, which can make them swell or feel heavy. This may lead to:

  • Heaviness or swelling in the joints
  • Increased dull aching
  • Reduced mobility
  • Pain in hands, knees, and spine

4. Rapid changes in temperature

Lastly, rapid weather changes can influence your nervous system. A sensitive nervous system may interpret small environmental changes as pain or discomfort, especially if you already live with chronic pain, fatigue, or stress. Some of the symptoms may include:

  • Pain flare-ups
  • Muscle tension
  • Fatigue
  • Restless sleep
  • Feeling more “inflamed” or sore than usual

Who is more likely to get joint pain from weather changes?

Arthritic joints are more likely to be sensitive to changes in the weather, especially if they are experiencing a flare up.

Not everyone reacts the same way to weather. Fortunately, some patients barely notice changes, while others feel it intensely. A lot of factors go into it, such as your joint condition, lifestyle, muscle strength, inflammation levels, and nervous system sensitivity. You’re more likely to feel weather-related pain if you have:

  • Osteoarthritis (knees, hips, hands, spine)
  • Previous fracture
  • Chronic pain (greater than 3 months)
  • Sedentary lifestyle (more stiffness)
  • Comorbid conditions such as fibromyalgia
  • Older sports injuries (strains, sprains etc)
  • Sleep issues or high stress

Your body is simply giving you signals, not warning signs of damage, but reminders that your joints need more support, movement, and strength. This is where some guided rehabilitation with a professional can help you recover.

What can physiotherapy do for my joint pain?

Physiotherapy is one of the most effective ways to manage and prevent weather-related joint pain. At PhysioNow, our therapists take a full-body approach: improving joint mobility, strengthening muscles, calming the nervous system, and teaching you how to manage flare-ups independently. Here are the main ways physiotherapy helps:

1. Joint mobilizations and soft tissue work

Gentle hands-on techniques restore smooth joint movements and can address muscle tension. This can lead to:

    • Less pressure inside joints
    • Improved lubrication
    • Reduced pain and tightness
    • Better range of motion

    2. Strengthening

    Strong muscles lead to healthy joints. Regular strength training has a whole host of benefits not only for reducing current pain but preventing future issues as well.

    3. Nervous system calming techniques

    As we discussed, weather affects the nervous system as much as the joints. Physiotherapists may include

      • Diaphragmatic breathing
      • Breath work coordinated with exercises
      • Mindfulness techniques
      • Education on pain control strategies
      • Massage techniques

      4. Posture and movement correction

      Poor posture or movement patterns puts extra stress on joints, making them more susceptible to weather-based changes. Your physiotherapist will observe and correct:

        • Sitting/desk work posture
        • Walking mechanics
        • Standing alignment
        • Sleeping positions
        • Lifting technique
        • Sports specific movements

        5. Personalized flare-up management plan

        Every patient receives an individualized plan for weather-sensitive days. It will address your specific concerns, circumstances, and goals. This may include your exercise routine, lifestyle advice, and other joint protection strategies.

        When should I seek help?

        You should book an assessment if:

        • Weather changes trigger your pain
        • Your joints feel stiff most mornings
        • You avoid activity on cold days
        • Pain affects sleep or your mood
        • You rely on painkillers frequently
        • Old injuries flare up every season

        Pain is not something you have to “just live with.” Fortunately, there is help. Look for PhysioNow in one of our 10 locations across the west GTA to get started with your recovery! We provide quality Physiotherapy services for Burlington, Oakville, Mississauga and Etobicoke. Whether it is a fracture, neck pain, back pain, and old sports injury, or you have no idea where the issue came from, we can help! Book with PhysioNow today for your first assessment and treatment!

        acupuncture, Chronic Pain, Health and Wellness, Physiotherapy

        First-Time Acupuncture? Here’s What You Should Know

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        If you’ve been searching for pain and anxiety relief, you may have come across acupuncture treatment in your search. We are pleased to announce that PhysioNow offers acupuncture services in Mississauga, Oakville, Burlington and Etobicoke. More people are turning to acupuncture to help manage pain, reduce stress, and support their overall well-being. At our physiotherapy clinic, all acupuncture treatments are provided by licensed physiotherapists so you get a blend of traditional techniques with modern, evidence-based care.

        Whether you’re curious about acupuncture for pain relief or wondering how it might help with anxiety, read on to find out everything you need to know about this technique and what to expect at your first appointment.

        What is acupuncture?

        The size of the needles will differ depending on which body part is currently being treated

        Acupuncture is a treatment that originated in Traditional Chinese Medicine (TCM) and has been practiced for thousands of years. It involves inserting very thin, sterile needles into specific points on the body to promote natural healing, improve circulation, and restore balance. Modern research supports the use of acupuncture, especially in certain conditions like headaches. It has been shown to help stimulate the nervous system, release endorphins (your body’s natural painkillers), and even improve mood regulation.

        Why we combine acupuncture and physiotherapy

        Many people try acupuncture for pain relief or stress, and in combination with physiotherapy, it offers even more benefits. When provided by healthcare professionals like physiotherapists, you can trust you’re receiving holistic, evidence-proven care. Acupuncture is just one of the potential tools of a physiotherapist and you can trust that it is a safe, targeted treatment option that fits into your overall rehabilitation plan. Our physiotherapists at PhysioNow that practice needling have all been publicly recognized and registered by the College of Physiotherapists Ontario in having the proper training and ability to perform these treatments safely.

        If you’re searching for acupuncture in Mississauga, Oakville, Burlington, or Etobicoke, then you’re probably looking for one of the following:

        Acupuncture is part of a holistic treatment strategy. In health care, this is the idea that all of the human systems are connected, including mentally and physically. As a result, to treat someone, we must treat all parts of them. In other words, it is a whole-body, integrated approach.
        • Pain management: Acupuncture may help reduce muscle tension and inflammation. Next, we combine it with physiotherapy exercises for conditions like back pain, neck pain, or sports injuries to restore function
        • Anxiety and stress support: Research suggests acupuncture can help calm the nervous system, making it helpful for stress and anxiety relief. We know that stress can be a big driver of pain and disability in our injured patients and is very important to address
        • Enhanced recovery: By improving circulation and reducing muscle tightness, acupuncture can prepare your body for better results during physiotherapy sessions
        • Whole-body approach: Physiotherapists use acupuncture as part of a bigger plan, combining it with manual therapy, exercises, and education to ensure we address the root cause of your symptoms

        What to expect from your first acupuncture session

        Walking into your first acupuncture appointment at PhysioNow can feel a little intimidating, but knowing what to expect can help you feel at ease. You will meet your treating physiotherapist, and the session may be structured as follows:

        1. Initial assessment: Your physiotherapist will start by discussing your symptoms, medical history, goals, and how you move. They will ensure that acupuncture is appropriate and safe for your condition
        2. Develop a personalized treatment plan: The acupuncture points chosen will be based on your specific symptoms and areas of need, whether it’s pain relief, stress reduction, muscle tension. If you have chosen to participate in physiotherapy as well, then treatment may also include more classic methods such as manual therapy, therapeutic exercises, and more. For the sake of this blog, we’ll focus on the acupuncture part!
        3. The acupuncture treatment: The needles are very thin, and most people feel little to no discomfort when they’re inserted. You may feel a dull ache or tingling sensation, which is normal and a sign the treatment is working
        4. Relaxation time: Needles typically stay in place for about 15–30 minutes while you relax in a comfortable position
        5. Aftercare: Some people feel deeply relaxed after treatment, while others notice pain relief within hours or days. Some normal, but minor side effects to note can be soreness, mild bleeding or bruising, fatigue, dizziness, or becoming lightheaded. Everyone’s reaction is different and your physiotherapist will tell you how to take care of yourself and what to watch for
        6. Follow-up sessions: The frequency of treatment will depend greatly on individual factors. Your physiotherapist will discuss their recommendations and help you set up a treatment plan for success!

        Ready to get started?

        Acupuncture can be a powerful tool for pain relief, anxiety, and overall well-being. This is especially true when delivered by expert physiotherapists who understand your body’s mechanics. If you’ve been looking for acupuncture treatment in Mississauga, Oakville, Burlington, or Etobicoke, look for PhysioNow! Book with us today for your first assessment and treatment! You can find us at 289-724-0448 or applewood@physionow.ca. Please feel free to contact us with any further questions you may have.

        Images by FreePik

        Chronic Pain, Exercise, Health and Wellness, Modalities, Physiotherapy

        Fibromyalgia: Is There Help?

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        What is fibromyalgia?

        Fibromyalgia is often described as a chronic condition where the body experiences widespread pain, stiffness, and fatigue. It can affect muscles, ligaments, tendons, and soft tissues, leading to discomfort in specific “trigger points.” These areas include the neck, back, shoulders, hips, and knees, but the pain can spread across the entire body.

        What causes this condition?

        For up to date research or more resources related to fibromyalgia, check the Fibromyalgia Association of Canada (FAC-HOME | Fibromyalgia Association Canada (FAC))

        While the exact cause remains unknown, several factors are believed to contribute to the development of fibromyalgia:

        • Genetics: A family history increases the risk
        • Infections: Certain viral or bacterial infections can trigger fibromyalgia
        • Physical trauma: Injury or trauma, such as a car accident, may also lead to the condition
        • Stress and emotional trauma: High levels of stress or trauma may act as triggers for fibromyalgia symptoms

        What are the symptoms of fibromyalgia?

        • Widespread pain: A common feature of fibromyalgia is persistent muscle, ligament, and tendon pain throughout the body. Oftentimes, the pain is described as aching or burning
        • Fatigue: People with fibromyalgia frequently report feeling excessively tired, even after a full night’s sleep
        • Sleep disturbances: Sleep quality is often poor due to discomfort or difficulty falling and staying asleep
        • Cognitive issues: “Fibro fog” is a term used to describe the cognitive impairments, such as memory problems, trouble concentrating, and mental fatigue
        • Sensitivity: People with fibromyalgia often have increased sensitivity to touch, light, sound, and temperature

        Is there a solution?

        Physiotherapy is one of the most effective and non-invasive treatment options for managing fibromyalgia symptoms. Unlike other forms of treatment, physiotherapy doesn’t just focus on alleviating symptoms—it also helps individuals develop long-term strategies to better manage their condition.

        Fibromyalgia rehabilitation through Physiotherapy focuses on:

        1. Pain management strategies

        A key component of physiotherapy for fibromyalgia is the reduction of pain through a combination of manual therapy, therapeutic exercises, and modalities. Physiotherapists often use techniques such as:

        • Soft tissue release: Gentle soft-tissue techniques can help release muscle tension and reduce discomfort
        • Stretching: Stretching exercises can improve flexibility and prevent muscles from becoming tight and stiff
        • Heat therapy: Heat can have a soothing effect, helping the muscles to relax, decrease pain and improving circulation
        • TENS (Transcutaneous Electrical Nerve Stimulation): This method uses electrical currents to stimulate the nerves and block pain signals from reaching the brain

        Your therapist will teach you strategies that you can use at home and suggest equipment that may help you manage your condition.

        2. Improving physical function and mobility

        People with fibromyalgia often experience stiffness and limited range of motion due to muscle tightness and pain. Physiotherapists can prescribe specific exercises that target areas of muscle weakness and joint stiffness. Over time, these exercises help improve strength, mobility, and flexibility, leading to better overall function.

        • Strengthening exercises: Low-impact strengthening exercises, such as resistance bands or light weights, help increase muscle strength without overloading the body and triggering a flare-up
        • Posture correction: Fibromyalgia can cause postural imbalances, which can exacerbate pain. Physiotherapists work on posture and body alignment to help prevent discomfort
        • Gentle range of motion: Motion is lotion as physiotherapists like to say! Even without weights, just moving the joints helps to keep them healthy and prevent a loss of mobility

        3. Reducing or managing fatigue

        Fatigue can be a debilitating symptom and affect a person’s ability to have a job or go to school.

        Fatigue is one of the most frustrating symptoms of fibromyalgia. A physiotherapist can guide individuals through exercises designed to increase endurance and stamina. Gradual, low-impact aerobic activities such as walking, swimming, or cycling can help improve cardiovascular fitness, reduce fatigue, and enhance energy levels.

        • Energy conservation techniques: Physiotherapists can teach patients how to pace their activities, break tasks into smaller steps, and take rest breaks to avoid overexertion
        • Breathing exercises: Stress and anxiety often accompany fibromyalgia, which can worsen fatigue. As a result, breathing techniques such as diaphragmatic breathing or relaxation exercises can help lower stress and conserve energy

        4. Addressing stress and mental health

        Mental health plays a significant role in managing fibromyalgia. Chronic pain can lead to feelings of frustration, anxiety, and depression, which in turn can exacerbate physical symptoms. Physiotherapists often incorporate mindfulness techniques, relaxation exercises, and guided imagery to reduce stress and enhance emotional well-being. Additionally, many physiotherapists collaborate with psychologists or counselors to provide holistic care for fibromyalgia patients

        5. Education and lifestyle modifications

        A physiotherapist can provide valuable education on lifestyle modifications that can improve the management of fibromyalgia. This may include:

        • Ergonomic advice: Recommendations on setting up your workspace, sleeping position, and everyday movements can reduce strain and minimize flare-ups
        • Activity modification: Physiotherapists help patients balance activity with rest to avoid overexertion. They may suggest lighter forms of exercise, such as yoga or tai chi, which can improve flexibility and calm the nervous system
        • Self-management tools: Patients can learn how to track their symptoms, manage flare-ups, and identify activities that trigger pain, so they can proactively manage their condition

        Looking for help?

        Look for PhysioNow! We have an expert care team consisting of Physiotherapists, Massage Therapists, Manual Osteopaths, and Athletic Therapists who are all dedicated to bringing out the best in our patients! We have 10 clinics across the GTA from Oakville, Burlington, Mississauga, to Etobicoke to help you get started. Book with PhysioNow today for your first assessment and treatment! If you have any questions, please reach out to us at 289-724-0528.

        Health and Wellness, Physiotherapy

        Stress and Chronic Pain: Exploring the Mind-Body Connection

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        Image by creativeart on Freepik

        Chronic pain is a complex and pervasive health issue that affects millions of people worldwide. While physical factors like injuries and medical conditions play a significant role in chronic pain, there’s a growing body of evidence suggesting that psychological factors, particularly stress, can also contribute to the development and exacerbation of chronic pain. In this blog post, we’ll explore the intricate relationship between stress and chronic pain and how understanding this connection can lead to better management and relief.

        The Stress Response and Chronic Pain

        Stress is a natural response to challenging situations, triggering the release of stress hormones such as cortisol and adrenaline. In the short term, this “fight or flight” response can help us cope with immediate threats. However, when stress becomes chronic, as is often the case in our fast-paced modern lives, it can have detrimental effects on our physical and mental well-being. This includes the experience of chronic pain.

         1. Inflammation and the Immune System

        Chronic stress can lead to persistent low-grade inflammation throughout the body. Inflammation is a common underlying factor in many chronic pain conditions, such as arthritis and fibromyalgia. The prolonged release of stress hormones can suppress the immune system, making the body more susceptible to inflammation-related pain.

         2. Muscle Tension and Pain

        Stress can cause muscles to tense up and remain contracted for extended periods. This muscle tension can lead to conditions like tension headaches, migraines, and back pain. Prolonged muscle tension can also exacerbate existing pain conditions, making them more difficult to manage.

         3. Altered Pain Perception

        Stress can alter the brain’s perception of pain. Studies have shown that individuals under chronic stress may be more sensitive to pain and have a lower pain tolerance. This heightened pain perception can make chronic pain conditions feel more severe and challenging to control.

        Breaking the Stress-Pain Cycle

        Understanding the link between stress and chronic pain is the first step toward effective management and relief. Here are some strategies to break the stress-pain cycle:

        Mindfulness is a strategy to help manage stress and chronic pain

        Image by stefamerpik on Freepik

        1. Stress Management Techniques

        Incorporate stress-reduction practices into your daily routine, such as mindfulness meditation, deep breathing exercises, yoga, or progressive muscle relaxation. These techniques can help lower stress levels and reduce muscle tension.

         2. Physical Activity

        Engaging in regular physical activity releases endorphins, the body’s natural painkillers, and helps manage stress. Consult with a healthcare provider to develop an exercise plan tailored to your specific condition.

        3. Social Support

        Maintain a strong support network of friends and family who can provide emotional support and understanding. Sharing your experiences and feelings can help alleviate the psychological burden of chronic pain.

        Conclusion

        Chronic pain and stress are intricately connected, and addressing one can have a positive impact on the other. By recognizing the way they influence each other, we can implement strategies to manage stress effectively. As a result, individuals living with chronic pain can enhance their overall well-being and improve their quality of life. It’s important to consult with healthcare professionals who can provide personalized guidance and treatment options for managing both stress and chronic pain.