Back & Neck Pain

Back pain and Neck Pain Physiotherapy and osteopathy treatment in London

Back Pain & Neck Pain Rehabilitation

backpain

Back pain and neck pain are common problems that affect most people at some point in their life. They manifest as an ache, tension or stiffness in your back or neck. They are not generally caused by a serious condition, and are triggered by bad posture when sitting or standing, bending or lifting heavy objects incorrectly. Most cases can be successfully treated with painkillers, exercise and physiotherapy. If back pain or neck pain are treated as soon as the first symptoms arise, it will be easier to treat it before it becomes a chronic problem.

 

 


If you are an Axa or Bupa patient, you cannot book online. Please call our office with your authorisation number.

If you cannot find an appointment which suits you or would like a home visit, call us or send us a message: we will do our best to find you a slot.


London Physiotherapy & Osteopathy Treatment for back pain and neck pain

Whether you have an acute or a chronic back or neck pain, keeping active and continuing with normal daily activities as much as possible is important. In the past, advice had been to rest until the pain eases, but most experts now agree that being inactive for long periods is bad for your back.

At Excellence Physiotherapy London, when we see a patient with back pain, we will first analyse the posture and make a full assessment of the patient’s body because back pain can be caused by the feet position or any other cause listed below. Once the cause that triggers the pain is identified, we will work on exercises that will reduce the pain long term and we will teach the patient how to change their everyday life habits (e.g. seating posture) in order to remain pain free and avoid relapse in the long run.

We have a physiotherapist and osteopath based in London who are dedicated and specialised to back and neck pain treatment at home or at any of the two Light Centre practices: London Wall near Moorgate station, in the heart of the City, or Belgravia, near Victoria station.

Our physiotherapy and osteopathy treatments are covered by most health insurances and are Bupa registered & recognised (BUPA Global and BUPA UK), Axa registered & recognised (AXA International, AXA ppp), Cigna registered & recognised and WPA registered & recognised

For appointment with our London physiotherapist or London osteopath call : 0207 125 0262 – 07824 553765


More Information and advices about Back Pain and Neck Pain ( London Physiotherapy )

Some different types of back and neck pain that can be treated by our physiotherapist in London

  • Backache
  • Lower back pain
  • Upper back pain
  • Sciatica
  • Neck Pain
  • Lumbago
  • Whiplash
  • Ankylosing spondylitis (arthritis)
  • Shoulder pain
  • Frozen shoulder
  • Slipped disk
  • Torticollis

The most common form of back pain is non-specific lower back pain, although back pain can manifest anywhere along your spine, from your neck to your hips.

Causes of back and neck pain (London)

There are a number of factors that can trigger or aggravate back pain, but the most common causes are:

  • Lifting, carrying, pushing or pulling heavy loads
  • Standing, sitting or bending down in an awkward position for long periods of time
  • Poor posture
  • Accidents or injury
  • Being overweight

Neck pain is mostly caused by:

  • Sleeping in an awkward position
  • Anxiety and stress
  • Sitting in a draught

Prevention of back pain (London)

Taking care of your back and posture in everyday life can greatly reduce your risk of getting back pain. To look after your back, make sure you:

  • Take regular moderate exercise such as walking and swimming
  • Bend from your knees and hips, not your back
  • Maintain a good posture if you work at a desk. Adjust your chair, desk and computer screen

Take breaks and change the activity if your work involves long periods seating or standing


back pain physio

12 easy back exercises that you can do anywhere to reduce back pain, by our back pain physiotherapist  (incl: neck exercises)

Every year, 40% of the population suffers from back and neck pain due to long hours sitting at work or other back injuries. Exercising you back daily is extremely efficient to have a painless back.

Physiotherapy Exercises for back pain and neck pain

Movements and exercises are the key to a healthy back and neck. It is usually recommended to at least do 30mins of back exercises per day but to really have an impact and prevent most of these problems, we strongly advise to:

  • Adapt your desk and computer to keep your back as straight as possible during the day
  • Exercise regularly by going to the gym, yoga or Pilates
  • Get regular massages to relax your back and neck muscles
  • Stretch your back and neck regularly
  • Reinforce your back and abdominal muscles
  • Get an osteopathic realignment regularly, or see a back physiotherapist for specific exercises
  • Get help from a good personal trainer to stay active, if needed

Our Physiotherapist Back Pain Specialist Explains which back exercises can be done anywhere to avoid back pain and stiff neck


1. Stand up and walk on regular basis: 1min every ½ hour is ideal

2. Abdominal breathing to relax your back muscles: 10 breathing circles whenever you can

A good way to make sure you do it properly is to put one hand on your chest, one on your stomach. When you breathe in, the hand on your chest shouldn’t move and your stomach should push your other hand. Breathe in with your nose, breathe out with your mouth. Relax, close your eyes and empty your thoughts for an even better and relaxing effect.

3. Tap your feet under the desk or while standing up

Feet on the ground, raise your toes then raise your heels and repeat 10 times. This will help your blood circulation and help your body to get read of toxins that make you back stiff. Do this twice a day.

4. Toe raises to pump the blood and lymph up back to the heart and clean toxins that can make your back pain full

For a similar effect than the previous exercise, stand straight and push on your toes to take your heels off the ground.
Repeat 10 times.

5. Squats with your back & neck straight

Do 10 gentle squats with your back straight looking at the horizon. You don’t have to go too low to not damage your knees.

6. Stretch your legs to reduce tension on your lower back

Put your right foot in front of you, keep your left leg straight at the back and bend your right knee until you feel the stretch at the back of your left leg. Keep the stretch for a minimum of 6 seconds. Then do the other leg. Repeat 3 times each.
Remember to breathe for a more efficient stretching.

7. Rotate your lower back while standing

Stand straight, both hands in front of you, turn your whole upper body on the left and try to look behind while keeping your lower body still. This will stretch your back muscles. Do the same to the right. Repeat 10 times.

8. Incline your upper body to stretch your backside muscles and mobilise the inclination of your lower back

Stand straight, both hands on each side of your legs, hinge at the hip and rotate your upper body by sliding your right hand until you touch your right knee. Hold on for 6 seconds. If you wish to increase the back stretch, put your left arm above your head trying to touch the ceiling.
Then do the same on the left side.
Repeat 5 times on both sides.
Remember to breathe for a more efficient back stretching.

9. Bend your back and stretch it

Try to touch your toes with both hands then unroll and slowly bring your hands toward the ceiling and push them up as far as possible, you should feel this stretch all along your back. Keep the stretch for 6 seconds, then release.
Repeat 5 times.
Remember to breathe for a more efficient stretching.

10. Curve your upper back

Standing up, put your hands on your desk or on a table and keep your arms straight in front of you. Bend over to make a 90° angle and keep your legs straight. Push your hands forward on your desk and push your bum backward as much as possible.
Keep looking in front of you and curve your upper back trying to make your shoulder blades touching each other. You should feel a strong stretch in your upper back. Breathe to increase the stretch.
Bring back your hands and bum to their original position slowly, and see how good and relaxing this exercise has made your upper back feel.
Repeat 5 times.
Remember to breathe for a more efficient stretching.

11. Neck mobilisation: neck and back are linked together, so a flexible neck avoids upper back pain

Rotate your neck to both directions. Incline your head from right to left and left to right. Flex and extend your head from front to back.
Repeat 5 times and go slowly while breathing.

12. Stretch your trapeze: this muscle is well known from patients who have upper back pain, neck and shoulder pain as it will be the first one getting stiff and painful

This one is a bit more technical.
Stand straight, look at the horizon, both arms hanging on your sides. Do an internal rotation with your right hand while trying to push the same hand towards the ground. Incline your head on the left side. You should already feel the stretch. If you want to increase the stretch, pull your head gently with your left hand and breathe for 6 seconds. Come back slowly to neutral position and do the other side.

How our back pain physiotherapists or osteopaths in London can help if you already suffer from back pain and neck pain?

If you already suffer from musculoskeletal issues (back pain, neck pain, leg or arm pain, tendonitis…), you might need more guidance from a specialised physiotherapist or osteopath to do these exercises the best way possible, and for them to release all the tensions or disbalance off your body.

For more information about postural physiotherapy: Click here

If you wish for more information on back pain physio, back & neck pain treatments or would like an appointment with one of our specialistsat your home in London,  at the practice or in video consultation: Call us now on 0207 125 0262

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