Tag Archives: Low Back Pain Treatment

Back Pain, Ergonomics, Low back Pain, Physiotherapy, Posture

Prevent Back Injuries: How to Lift Safely

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Back injuries are one of the most common workplace complaints, especially in jobs that involve lifting, moving, or carrying heavy objects. Prevention of back injuries and being proactive can help reduce workplace stress, missed hours, and healthcare costs. While the human spine is incredibly strong and flexible, improper lifting techniques combined with repetitive strain can lead to painful conditions. This includes muscle strains, herniated discs, or even chronic lower back pain.

Why do back injuries happen during lifting?

Back injuries typically occur when:

  • You lift with poor posture (rounded back or twisted spine)
  • The load is too heavy or awkwardly shaped
  • You make sudden or jerky movements
  • You repeatedly strain the same muscles without rest or proper technique

The injury can happen to the muscles, ligaments, discs and more. The key to preventing these injuries lies in ergonomic/posture awareness, strength training, and practicing safe lifting mechanics.

How can I prevent back injuries?

1. Plan out your lift

Before grabbing any heavy item, pause and assess the situation. Ask yourself:

  • How heavy is it?
  • Can I lift it safely on my own or should i get help?
  • Is there a clear path to move it?
  • Do I need help or equipment (e.g., trolley, dolly)?

Rushing increases the risk of poor posture and injury. Take a couple extra seconds to setup the lift and carry properly to save yourself a lot of pain and effort! Preventing back injuries is better than treating them!

2. Get into the proper position

Start with the right stance:

  • Feet shoulder-width apart for balance
  • One foot slightly ahead of the other
  • Stand as close to the object as possible
  • Keep your back straight and chest up
  • Avoid twisting your spine

This phase all occurs before the weight is even being picked up. A proper starting position is essential to starting the lift.

3. Start the lift with your legs, not your back

We’ve all heard this statement before, this is the golden rule for lifting.

As you now initiate the lift:

  • Bend at the knees and hips, not your waist
  • Keep the object close to your torso the entire time
  • Tighten your core muscles before lifting (bracing)
  • Push through your legs as you stand up

4. When transporting the load

If you have to move the load somewhere, don’t twist your back. Use your legs to turn or pivot. Ensure the weight stays close to your body, even as you’re putting it back down. Holding a heavy object away from your body increases strain on your spine and can lead to sudden injury.

Keep the load:

  • At waist level
  • Close to your center of gravity
  • Balanced between both hands

5. Know when to ask for help

Possibly the most important step, there’s no shame in asking for assistance. Team lifting is far safer than straining by yourself and will get things done quicker.

Use:

  • Mechanical aids (trolleys, carts, hoists)
  • Lifting straps or handles
  • A coworker to share the load

6. Take care of your body outside of work

Even the best lifting technique won’t help much if your muscles and joints can’t keep up. Physiotherapists recommend targeted exercises to support spinal health including both strength and flexibility. Strengthening your core, lower back, legs, and arms will ensure you have a stable base of support to start a lift from.

Some examples could include:

  • Planks (and side planks)
  • Glute bridges
  • Bird-dogs
  • Dead bugs
  • Squats

Looking to treat or prevent back injuries?

Look for PhysioNow! We offer comprehensive Physiotherapy treatment to support your lower or mid back pain, injury, or rehabilitation. With 10 locations across the GTA from Burlington, Oakville, Mississauga to Etobicoke, our clinics are ready to serve you! Find out why we’re one of the leading Physiotherapy clinics in the GTA. Book your first assessment and treatment with PhysioNow today! We accept both WSIB claims or private insurance claims!

Back Pain, Exercise, Low back Pain, Physiotherapy

Glute Strengthening for Low Back Pain: A Physiotherapy Approach

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Low back pain is one of the most common musculoskeletal complaints worldwide, affecting millions of people. Common causes may include poor posture, prolonged static or sitting times, and weak core and lower body muscles. While many people focus on core strengthening to alleviate back pain, the role of the gluteal muscles is often overlooked. Ultimately, strengthening the glutes can play a crucial role in preventing and managing low back pain. As physiotherapists, we emphasize a holistic approach that includes glute activation and strengthening exercises to support the lower back and improve overall movement patterns.

What is the role of the glutes muscles?

The gluteal muscle group is made of 3 key muscles:

  • Gluteus maximus: The largest muscle responsible for hip extension and power generation
  • Gluteus medius: Stabilizes the pelvis during walking and standing (prevents the hip from dropping)
  • Gluteus minimus: Assists with hip stabilization and movement

When these muscles are weak, the body compensates by placing excessive strain on the lower back and other surrounding muscles. Thus, this imbalance can contribute to pain, stiffness, and reduced mobility in the lumbar spine.

How do weak glutes contribute to low back pain?

  1. Pelvic instability: First, weak glutes may lead to an unstable pelvis, increasing stress on the lumbar spine
  2. Compensatory movements: Additionally, the lower back muscles have to work harder, leading to tightness and discomfort
  3. Poor posture and gait: Also, it may cause a posture known as an excessive anterior pelvic tilt (looks like an excessively arched lower back), which can cause increased fatigue and inefficient movement patterns
  4. Reduced shock absorption: The glutes play a key role in absorbing impact during activities such as walking, running, and jumping. As a result, weakness in this muscle group forces the lower back to compensate, leading to pain and dysfunction

What are the benefits of glute strengthening for low back pain?

  • Enhanced pelvic stability: First, strong glutes provide support and a stable base for the lumbar spine and pelvis
  • Reduced lower back strain: Secondly, engaging the glutes helps distribute forces more evenly across the body, reducing excess pressure on the back
  • Improved movement efficiency: Third, the glutes are extremely powerful muscles that contribute to lots of our daily activities like walking, stairs, standing up and sitting down. Functional glutes can make you feel stronger in your everyday life
  • Decreased risk of injury: Finally, a strong posterior chain reduces the likelihood of injury in the entire lower body, including the back, hips, knees and ankles

How do I strengthen my glutes?

The following are a couple of examples of some glute strengthening exercises. As always, please check with a health care professional like your Physician or Physiotherapist before starting a new exercise program, especially if you have any comorbidities.

1. Glute bridges

  • Lie on your back with knees bent and feet hip-width apart
  • Engage your core and squeeze your glutes as you lift your hips off the ground
  • Hold for a few seconds, then lower back down
  • Repeat for 3 sets of 12-15 reps

2. Clamshells

  • Lie on your side with knees bent and feet together.
  • Keeping your feet touching, open your top knee while keeping your pelvis stable.
  • Slowly return to the starting position.
  • Perform 3 sets of 12-15 reps per side.

3. Squats

  • Stand with feet hip-width apart.
  • Lower yourself as if sitting into a chair, keeping weight on your heels.
  • Engage your glutes to return to standing.
  • Perform 3 sets of 10-12 reps.

4. Hip Thrusts

  • Sit on the ground with your upper back resting against a bench.
  • Place a weight (optional) across your hips and drive through your heels to lift your hips.
  • Squeeze the glutes at the top, then slowly lower down.
  • Perform 3 sets of 10-12 reps.

Looking for some help?

Find out how to prevent lower back pain with some tips for lifting and posture from our Registered Physiotherapists. If you’re struggling with persistent low back pain, consulting a Physiotherapist at PhysioNow can help! We can determine the cause of your pain and design a personalized program tailored to your needs. Get rid of your back pain with PhysioNow! Contact us to book your first assessment and treatment today!