What kind of physiotherapy can I do for my back?

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  • #4349

    I have had a back problem for many years now. I have seen a chiropractor and gone for physiotherapy at a clinic. I stopped going because mainly due to my financial situation.

    What sort of things can I do at home to take care of my back? Have any of you had any success with home physiotherapy?

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  • Nessa
    Best Answer

    Concentrate on your core. This means tightening and strengthening your back and your abs. This will help your spine which in turn, helps your lower back. You should have less problem days.


    As far as doing stuff at home, you can pay more attention to your posture. This is not as easy as you think. You will unconsciously go back to a bad posture. You need to keep on top of it.

    A good posture helps your spine and reduces the stress on it, as well as the muscles involved. Sitting up properly, standing properly and even sleeping properly can all be worked on at home. This can reduce some of your ‘bad’ days.


    I totally understand your situation regarding finances. However, I really think you should make some kind of arrangement so that you can still go see a physiotherapist. I go to Chiro-Med Rehab Centre and they have helped me in so many ways; physically, mentally, attitude, etc.

    Try to arrange it so that it does not hit you as hard. Perhaps you can go once in a while? It helps to do stuff there and also get some great advice. You can also ask questions.


    If you do yoga, then good for you. If not, seriously consider it. It helps to strengthen your core and loosens your back. Mind you, there are certain poses that you may not want to do due to a bad back. You need to tell the instructor. They can tell you to leave something out. Whatever you do, do not overdo anything. Always be comfortable!


    Yoga is very good for you, but speak to your chiropractor and yoga instructor. Then, you can stop going to the yoga centre and practice the poses and exercises that you can safely do in the comfort of your home.


    There are some simple exercises for this which you can do at home. You can ask your physiotherapist, but the one I do the most is called the plank. You can check it out. It is easy, but difficult, if you know what I mean.

    It’s like being in a push up position, but with your elbows on the floor. You stay in this position and gradually increase the time. Very good for your core. You can slowly build up your strength.


    One thing you can do on bad days, especially if you have pain, is to use an ice pack. You can even use frozen vegetables. Lie down on your tummy and place the ice pack on your back.

    You can do this for 5 minutes, perhaps a bit more, and you can do this every few hours. If the pain is still there after a couple of days, you can apply heat instead of the ice.

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