Simple Physiotherapy Tips for Back Muscle and Joint Pain Relief

Published on: 4th December 2024
Medically reviewed by: PT. Sinduja Dochibatla

If you work for long hours, pain in the muscles, joints, and back is common. This becomes worse if you have to sit or stand for extended periods. To treat or combat these issues, consider certain physiotherapy tips and exercises and reduce the pain, stiffness, and inflammation, or change your lifestyle and work pattern, if possible. Physiotherapy can give you immense relief by soothing muscles and joints, and healing you from related injuries.

Let us understand everything about physiotherapy for back pain, joint pain, and muscle problems in this blog.

Impact of Long Work Hours on Muscle and Joint Health

Long work hours (while a regular practice these days), may adversely impact joint and muscle health, especially if you do not take breaks in between and care for yourself. Some problems like muscle and joint pain and stiffness are common. Here is more to know:

If standing or walking for long hours, lower and upper back pain may occur with strain on muscles, joints, tendons, and ligament injury.
Physical activity for extended periods can result in musculoskeletal injury requiring physiotherapy attention because of overuse of joints and muscles.
Occupational hazards increase if you work for more than 70 hours a week. This may include sitting down all day or commuting often, causing fatigue for which physiotherapy for back pain may become essential.
Lumbar muscles weaken due to a sedentary lifestyle, common if you have a desk job for several hours. You can ask for physiotherapy services like physiotherapy for muscle pain to strengthen your muscles and joints in this case.
A cramped workstation or incorrect posture while working for continuous hours can contribute to muscle and joint problems, for which you may have to seek joint pain treatment like physiotherapy for joint pain, immediately.

Physiotherapy for Back Pain and Joint Health

Let’s discuss physiotherapy for back pain in detail here:

Laser therapy is a physiotherapy treatment that improves blood flow, stimulates tissue regeneration, and diminishes muscle spasms through a specific wavelength of energy.
Certain aerobic exercises and yoga postures are included in physiotherapy for back pain to enhance blood circulation and soothe affected muscles.
As for exercises, do knee rolls by lying flat on your back with feet flat on the ground and bent knees. Now, gradually drop your knees from one side to another. This battles joint pain and muscle tension.
Lie on your back and cross your arms, bend your needs, and lift your upper back and head while tightening your abs. Hold the position for three seconds. This is core strengthening physiotherapy to lessen back problems.
Keep your knees bent when lifting a heavy item. Keep the object as close to the body as possible, so as not to lose balance.
Lie on all fours like a cow or cat, with a straight back. This is a simple physiotherapy treatment for back and joint issues. You can also try cobra stretch, wherein you lie flat on your stomach and keep your hands on each side of your chest.

Physiotherapy Tips to Reduce Joint and Muscle Pain

Here are some physiotherapy tips to tackle muscle and joint pain:

For joint pain treatment consider low-impact exercises such as cycling, walking, and swimming to avoid excessive muscle stress, yet remain fit.
Alternate cold and heat compress on affected muscles and joints to counter pain and stiffness. You can easily do this at home.
Whether indoors or outdoors, stretching muscles regularly can reduce tension and enhance flexibility.
A change in daily activity to taking intervals between repetitive activities and not disturbing painful areas, or proper sitting and lifting methods.
In a physiotherapy plan, gentle movement exercises are the key. You may be asked to perform different ranges of slow and controlled motion exercises to reduce stiffness and restore joint mobility.
Strengthening exercises are part of physiotherapy treatment to target painful joints and particular muscles for better stability and support.
Posture awareness is a treatment for joint pain and stiffness where you will be asked to practice the right posture daily to lessen joint strain.

Joint Pain and Stiffness: Treatment and Supplements

Here are some joint pain supplements and treatments as well as therapies to counter joint stiffness that complement physiotherapy:

Resistance training improves muscle strength and reduces joint pain and stiffness.
If your joints are stiff and painful, apply ice packs to the affected area.
Postural correction involves biomechanics assessment to understand malalignments, and imbalances and suggest corrective exercises.
Another treatment for joint pain and stiffness is ultrasound therapy involving high-frequency sound waves to facilitate blood circulation for tissue repair and inflammation reduction.
Rest, ice, compression, and elevation (RICE) alleviate muscle and joint pain and swelling.
Other physiotherapy treatment combinations are massage, acupuncture, electrotherapy, strengthening and stretching exercises, and joint mobilization.
Popular joint pain supplements are turmeric (curcumin) and ginger for pain and inflammation, vitamin D for arthritis, fish oil (omega-3 fatty acids) for cartilage health, glucosamine and chondroitin sulfate to repair tissues that cushion joints
Eucalyptus leaf extract oils are also effective joint pain supplements, lowering tumor necrosis factor-alpha and interleukin-6 levels to fight joint inflammation.

Did You Know?

Physiotherapy can help improve mental health! Studies show that physiotherapy exercises release endorphins, which boost mood and reduce stress. It’s a natural way to lift your spirits while strengthening your body!

Physiotherapy at Home by First Response Healthcare

Long work hours can strain your muscles and joints, leading to discomfort. At First Response Healthcare, we offer physiotherapy at home services in Dubai to help alleviate pain and improve mobility. Our experienced physiotherapists provide personalized treatment plans and exercises tailored to your needs, ensuring you stay comfortable and maintain your physical health during long working hours.

Conclusion: Follow Physiotherapy Tips for Overall Wellness

Incorporating physiotherapy tips into your routine can significantly improve muscle and joint health, especially during long work hours. Simple practices like stretching, maintaining good posture, and taking movement breaks can help prevent discomfort and long-term issues. Prioritizing these tips promotes overall wellness, ensuring you stay active, pain-free, and more productive throughout your workday.

Frequently Asked Questions (FAQs)

Q. What are the most effective physiotherapy treatments for back pain?

Some options for physiotherapy for back pain are core strengthening exercises, postural correction, joint manipulation and mobilization, heat/cold therapy, stretching, and other specific exercises.

Q. Can physiotherapy help with muscle pain caused by prolonged sitting?

If you encounter muscle pain from prolonged sitting, physiotherapy exercises and stretches help to combat pain, improve mobility, and strengthen muscles.

Q. Are there specific joint pain supplements that work well with physiotherapy?

Yes, joint pain supplements such as turmeric, glucosamine, omega-3 fatty acids, chondroitin sulfate, and collagen improve cartilage health, and reduce joint pain and inflammation along with physical therapy.

Q. How often should I do physiotherapy exercises if I have long work hours?

It is advisable to consult a physiotherapist to understand how often physical therapy sessions are required if you work long hours. Perhaps, you can start with low-intensity exercises once a day, splitting into shorter sessions according to your schedule.

Physiotherapy Tips for Muscle and Joint Health During Long Work Hours

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