Best Physiotherapy Exercises for Lower Back Pain

Best Physiotherapy Exercises for Lower Back Pain


Back pain is a common condition that has taken over the lives of many people. A rounded back and long hours of using computers have escalated this issue even further. 

Any injury or difficulty in the low back can become serious since the spinal cord and upper body depend on it. Under certain conditions, a person dealing with severe back pain can also develop some disability. 

If left untreated, back pain can become extremely uncomfortable and debilitating. Severe back pain can also stop you from performing your daily activities properly. That’s why it’s advised to get lower back pain physiotherapy from a trusted professional. 

Studies have shown that as compared to other remedies, physio exercises are proven to offer better results. While it starts slow, it’s the safest way to get relief from sharp back pain. 

People above the age of 30 are more likely to develop back pain. Also, an obese person can develop sharp lower back pain quickly. 

Causes for Back Pain 

Multiple things can go wrong with your back, which can develop back pain. Even a simple sneeze can suddenly start the pain. 

Certain times, the lower back pain problem resolves on its own. But it’s better to get physiotherapy treatment and exercises for lower back pain than to sit and wait for the pain to disappear itself. 

Here’s what causes lower back pain. 

Strains and Sprain

Generally, acute lower back pain can start from strains and sprains. It happens while lifting something heavy. Certain times, people overstretch their muscles without even realizing it.  Often, working out without a proper warmup can also cause strains. 

Besides lifting heavy items, lifting something incorrectly or twisting can also lead to strains and sprain. 


Pregnancy is a beautiful journey, but it can put pressure on your back, resulting in severe lower back pain. 

During pregnancy, the muscles and ligaments are stretched. The extra weight and bump can take a toll on your back. Thus, you must visit an expert to get personalized physiotherapy exercises. 

Herniated and Ruptured Discs 

A severe and sudden impact from an accident can also lead to sharp lower back pain. This accident is usually a result of a fall or sports injury. Most of the time, the pain starts right after the injury, but at certain times, it starts late. 

It doesn’t matter whether you are feeling sharp pain after such an accident or not, and you must visit a physiotherapist. 


In this condition, a person feels a sharp lower pain through the buttocks and leg. It’s a painful condition that requires a physio for back pain.

Besides these common causes, a few rare conditions can also lead to severe back pain. It includes infection, spinal stenosis, tumor, degenerative disc, fibromyalgia, and scoliosis.

Effective back pain physiotherapy from experts can help you get freedom from it, no matter where the lower back pain is located. 

Effective Physiotherapy Exercises 

If you are dealing with back pain, you are likely to have a dull aching sensation in the lower back. If not, you might experience a shooting or stabbing pain radiating down the leg to the foot. People with extreme back pain are unable to stand up without pain. 

If you can relate to any of these symptoms, you must get physiotherapy for back pain. Besides that, here are a few physiotherapy exercises for you to perform. Keep in mind, these exercises are for mild back issues caused by mechanical stresses and if you have any severe symptoms or a particular condition, you must make an appointment with a physiotherapist to first assess which exercises would work the best for you. 


For this, lie on your back. Then bend your knee and touch the floor from your feet. After that, raise your hips. While doing this, keep your back in a straight position with your knees and shoulders. 

Knee Rotation

Keep your feet on the ground and bend them from side to side like a windshield. Be gentle. Rotate your feet to each side ten times. 


This exercise requires you to lie on your stomach. Then press up and slowly extend your lower back. Do not hold this position. Instead, repeat it a couple of times. 


Get on your hands and knees. Arch your back, and then try to pull your belly button towards your back. Make sure that your knees and hips are wide apart. 

Child’s Pose

Get on your knees and keep it apart from your toes. Then reach out in front while your bum should be towards the heels. Hold for a couple of seconds and repeat it a few times. 

The recommended exercises are a guide and you must visit a clinic for  best physiotherapy for lower back pain


If you want to get the best treatment for lower back pain, you can contact Proremedy Physiotherapy. We are a team of highly trained experts who have a deep understanding of physical exercises. 

Our expert offers therapies for different problems, including chronic pain, pre-and post-operative rehab, neurological conditions, and knee pain physiotherapy. 

We offer personalized exercise programs, active release therapy, pelvic health physiotherapy, breathing exercises, and joint mobilization. 

If you are interested in getting the best physiotherapy exercise from us, book an appointment today. We operate from Monday to Saturday. Check our website to know about our timings and services. 


Physiotherapy Exercises for Knee Pain

Physiotherapy Exercises for Knee Pain

Increase the range of motion in the knee with physiotherapy exercises for knee joint pain.

Among common orthopedic conditions, knee pain has taken over the lives of many people. However, while sore knees might appear common to some, it should not be taken lightly. That’s because knee pain not only makes a person uncomfortable but also restricts their function.

The unfortunate thing is that even after suffering from years of knee pain, some people still rely on painkillers. The problem with painkillers and similar drugs is that while they offer instant relief, their effect is short lived. 

So, if you want to regain the freedom of knee movement, say yes to physiotherapy for knee pain. Physical exercises can strengthen the surrounding muscles of the knee. It might take a while to work, but it offers lasting results. 

Effective Physical Therapy Exercises That Reduces Knee Pain

The signs of knee pain can vary depending on multiple conditions. But some signs and symptoms have been reported so many times. For example, people often complain about limited motion through knee and sharp knee pain. 

Also, issues like the stiffness of the knee, difficulty in walking, swelling around the knee area, crunching noise in certain knee movements, and instability are common. 

So, if you are experiencing any of these issues, you are recommended to follow the effective physical therapy exercises listed below. 

Straight Leg Raise 

You can begin this knee pain physiotherapy by performing the simple leg raise exercise. To perform this exercise, you need to lie down on a form surface in a straight position with your face up. 

After that, bend one knee with your foot flat on the floor. Next, lift the other leg to the height of the bent knee. While lifting your leg, do not move your pelvis. Instead, try to keep it straight with the help of abdominal muscles

You can perform this exercise with each leg a couple of times, two sets of 10 reps. This way, you can strengthen your quadriceps and regain freedom of movement of the knee. 

Ball/Wall Squat 

For this, you need an exercise ball. Or you can simply use the wall. You can start by standing with your back against the wall, and your feet should be a couple of distances apart. 

Then bend your knees slowly while maintaining the pressure to the wall. Make sure that your thighs are parallel to the floor. Try to keep your knees in a lined-up position and not in front of the ankle.  

For better results, hold in this position for about 10 seconds. Then, you can use your glute muscle to straighten back up your start position. 


Another physical exercise that requires you to lie down is the bridge. To perform it, you need to bend both your knees. Again, make sure that you keep your feet somewhere around hip-width apart. 

Use your glutes to lift the hip as high as you can. This way, you will create a bridge. Then, you can further lift your toes while anchoring the heels on the floor. This exercise makes the hamstring and glutes work. You can perform two sets of 10 reps. 


It is one of the best physiotherapy exercises for knee pain as it feels like climbing stairs. For this, you can either bring a step bench or stand at the lowest step of a staircase. First, you need to tighten your pelvis and abs. 

Start by bending one knee and slowly lowering the opposite toes. You can perfect around 10 to 15 step-ups and then switch your leg. 

What Causes Severe Knee Pain 

Knee pain is a common issue that almost all people experience at some point in their life. But what causes knee pain? Here are some common factors that result in knee pain. 

  • Knee ligament injuries 
  • Meniscus tears
  • Arthritis of knees
  • Rheumatoid arthritis of knees 
  • Post-traumatic arthritis 
  • IT band syndrome
  • Bursitis 
  • Tendonitis 
  • Braker’s cyst
  • Jumper’s knee
  • Plica syndrome
  • Larsen Johansson Syndrome

Treatment of knee pain can be done either at home or by taking medications and steroid injections. Surgery is also an option. 

However, if you want to get the best treatment, you can book a physiotherapy session in Mississauga with us. 


While physiotherapy is common, it’s pretty serious. So you should get assessed by a licensed physiotherapist of a trusted clinic, say Proremedy Physiotherapy. We’re a remarkable clinic that works with professionals. 

Our physiotherapists can find the best solution for your health issues. Besides physical therapy for knee pain, you can visit Proremedy Physiotherapy for chronic pain, laser treatment, and other services. 

So, book an appointment now. 

How Physiotherapy for Ankle Sprain Can Be Helpful?

How Physiotherapy for Ankle Sprain Can Be Helpful?

Ankle sprains are very severe injuries that could cause life-lasting problems. Sometimes people may experience acute or repeated pain and itching after spraining an ankle joint. The most significant symptom after injuring an ankle is apprehension to do certain activities and moving the ankle in a certain way fearing the same injury again. However, they still think that rehabilitation and treatment is not necessary for finding relief from ankle sprain, and believe that it will go away with time. However, this is not the case.

Rehabilitation exercises are necessary and help the ankle to heal completely. Physiotherapy is an effective treatment for ankle sprain. It can bring relief, speeds up the recovery process, and reduces the chances of its re-occurrence.

In this blog, we’re going to see how physiotherapy can help reduce pain & gets you back to a healthy lifestyle.

What is an Ankle Sprain?

An ankle becomes sprained when ligaments are stretched beyond its natural length and forces are absorbed by secondary stiffening structures, such as surrounding muscles and joint capsule. Symptoms may include pain, swelling, bruises, and limping on the feet.

In a typical ankle sprain, when there is no fracture, the injury caused to the ligament and support tissue will cause inflammation of the ankle tissues and less stability.

Once the initial swelling and pain has been controlled it will be important to strengthen and retrain the muscles around ankles to improve stability of the joints and prevent future injury.

Symptoms of Ankle Sprain

Ankle sprain is caused by incidents, such as foot rolling or stepping down wrong from a step or walking on uneven ground. This leads to pain and swelling in the affected area, and creates difficulty in walking. The pain also leads to disruption in the muscles. It is very commonly seen in people who are involved in sports.

How do you avoid a sprain on your ankle?

If you’ve sprained your ankle, you can understand the severity of the injury that makes walking extremely hard. Hence, it is best to prevent it to avoid problems later on.

To avoid having a repetitive ankle sprain, you should be wearing supportive shoes and you shouldn’t wear high heels or shoes with flat soles if possible. Avoid or minimize all activities in which swelling or pressure peaks. Try an ice soak to find out if that is a solution. If swelling persists, elevate the ankle and do some ankle pumping if possible. It is best to see your doctor or a physiotherapist for proper guidance and treatment.

Physiotherapy Treatment for Ankle Sprains

Physiotherapy treatment involves a series of steps to help you find relief from the pain and discomfort of an ankle sprain.

Strengthening Exercises

A physiotherapist will recommend strengthening exercises to help you regain movement at the ankle and strengthen the muscles around it. These exercises are also known as neuromuscular exercises.

Mobilization Therapy

When you are having an ankle sprain, regaining the complete range of motion is necessary. In addition, you need to reduce the pain to get back to living a normal life and perform daily activities smoothly. For this, physiotherapists may mobilise around your ankle joint and soft tissues to reduce swelling or muscle tightness.

Taping & Bracing

Besides exercising, taping and bracing the ankle can help. When you get back to performing your everyday activities, they will support your muscles and ligaments, and provide you confidence to use your ankles for full functioning.

Get Started with Physiotherapy with us!

Once you have ruptured your ankle your chances of re-injuring become higher. So, you must get timely treatment to avoid any further complications.

At Proremedy Physiotherapy, a sprained ankle is one of the most common ankle injuries we help to treat. We can offer a program that allows you to return your ankle function. Our physiotherapists will apply treatments to relieve pressure and protect your injured ankle from weight-bearing activities.

The time required for recovery is different for each patient as healing of the ligaments usually takes 4 or 6 weeks, but swelling might be present for several months.

Taking definite action to rehabilitate your ankle will help you heal faster and will prevent future sprains. Get your ankle checked by our expert physiotherapists and take precautions to stay safe.

Book an appointment with us today!

Physiotherapy Treatment for Frozen Shoulder: Is it Effective or Not?

Physiotherapy Treatment for Frozen Shoulder: Is it Effective or Not?

Frozen Shoulder is a medical condition in which a person experiences pain and stiffness in the shoulder joint. It is also known as adhesive capsulitis. It restricts the movement of the arm and causes obstructions in performing day-to-day activities.

The adhesive capsulitis is found in between 6% and 1% of populations. Most commonly, the condition affects women over 45. People who are at risk of developing frozen shoulder include the following-

-People who have diabetes mellitus

-People with immobilized shoulder due to any other reason like surgery or injury

-People with a history of stroke, Parkinson’s, diseases affecting the thyroid gland.

To ease pain and restore the mobility of the shoulders, physiotherapy for frozen shoulder  is recommended.

Physiotherapy treatment for frozen shoulder helps to find relief from the pain. It is an effective treatment to speed up the healing and recovery process.

In this blog, we’re sharing information on frozen shoulder  and how physiotherapy treatment can help. Let’s read further to know.

Symptoms of Frozen Shoulder

There are three phases involved in the symptoms of frozen shoulder. They include:

#1 Freezing Phase

In this stage, you will suffer with extreme shoulder pain and the onset of stiffness in your shoulder. This is the phase when your shoulder won’t be completely frozen but will start freezing and solidifying. This phase can last for 3 to 9 months.

This is definitely a long time of suffering, but you shouldn’t undergo aggressive treatments during this phase. However, you can opt for pain relief treatments, such as anti-inflammatory medication and some modalities at the physiotherapy clinic like Laser and Interferential Current to minimize and control pain.

#2 Frozen phase

In the next stage, your shoulder will suffer with more stiffness. This transition from phase 1 to 2 can be painful. Here your ability to move your shoulder will be limited. The phase can last for 4 to 12 months and can be very difficult to tackle.

Upon reaching this phase, you can consider Physiotherapy treatment for frozen shoulder to find relief. It can help to improve your range of motion and reduce stiffness. It is recommended to use heat or ice throughout the frozen stage to relieve muscle pain before you begin your exercise program.

At this stage, strengthening exercises are added to keep muscle strength.

#3 Thawing phase

During the thawing phase, you will experience a gradual return to normal motion. The pain and stiffness goes away. The phase can last from 12 to 24 months.

Physiotherapy is the right treatment to recover from this phase. Strengthening exercises are extremely important since there is significant shoulder slack after several months without movement. Exercises for all surrounding musculature are included in this phase.

Also Read: Benefits of Physiotherapy for people with injuries & disabilities

How is it diagnosed?

Physical therapists do not see patients with adhesive capsulitis until early in the freezing phase or well into the freezing phase. Your physical therapist will do a thorough check up involving a comprehensive health history for further evaluation.

Also Read: Physiotherapy for treatment of Arthritis

How can a Physical Therapist help?

A physical therapist will work at restoring your movement and decreasing pain to help you perform daily tasks. Exercise has been shown to be more effective for people with phase two or higher.

Your treatment can include physiotherapy exercises for frozen shoulder pain that are designed for your specific needs.

Is Physiotherapy for Frozen Shoulders Effective or Not?

Yes! Physiotherapy is an effective treatment for frozen shoulder pain. It can reduce the need for surgery and can speed up the recovery process. If you are suffering with pain and stiffness in your shoulders, it’s time to see a physiotherapist in Mississauga.

At Proremedy Physiotherapy, we have experience in helping our patients find relief from a variety of medical conditions and illnesses. We can help you get rid of your shoulder joint pain and get back to your normal routine.

To find relief, Book an appointment with us today!


Frequently Asked Questions (FAQs): 

1. What happens if the frozen shoulder is left untreated?

If frozen shoulder is not treated, it may cause severe pain, loss of mobility, and reduced range of motion in the shoulders.

2. Is stretching effective for frozen shoulders?

Stretching exercises can be beneficial for treating frozen shoulders. They help to relieve tension and stiffness in the muscles so you can relax. They also restore mobility and improve the functioning of your shoulders.

3. Why is a frozen shoulder more hurtful at night?

Inflammatory conditions, including frozen shoulders, become worse at night. It is caused by high pressure on the shoulder joint, which results in increasing pain.

4. Why is frozen shoulder more common in women?

Frozen shoulder is commonly seen in women who have a sedentary lifestyle, weak postural muscles, and suffer hormonal imbalance. All these conditions make them more prone to having it.

Difference between Physiotherapy & Massage Therapy

Difference between Physiotherapy & Massage Therapy

Physiotherapy and massage therapy are two different disciplines often used together to provide mental & physical health benefits to patients. However, each of them uses completely different techniques of treatment for muscle relaxation and rehabilitation. Owing to their use in similar treatments, people find it hard to differentiate between the two. Thus, in the blog post, we’re going to compare the two by understanding their respective benefits. 

One of the major factors that set them apart is their relation with the medical profession. This means that the profession of physiotherapy is considered a branch of medicine, and on the other side, massage therapy is alternative medicine. Let’s dig in deep to understand better.


Physiotherapy is a medical treatment used in the cases of diseases, disorders, and injuries. It helps in healing the movement and functions of the affected area in the human body by using specific physical methods. The approach is based on research & experiments that leverage the knowledge of the functioning of a human body. It is widely used to treat patients of all age groups and is extremely effective in preventing more damage or injuries to a previously affected body part. 

Physiotherapy can only be practiced by certified professionals who are skilled to provide the best treatment & care in different cases. Below are the key benefits of physiotherapy:

  1. Eliminates or Reduces Pain: It is commonly recommended to patients suffering from tendonitis, arthritis, or muscle sprain/strain. The therapist uses techniques and exercises that help in restoring normalcy, which may lead to alleviation of pain during the course of treatment. 
  2. Eliminates the need for Surgery: In certain cases, physiotherapy has the ability to eliminate the need for surgery when the issue is in the initial stage. Another use of physiotherapy is often seen before or after surgery, wherein it helps in mitigating complications.
  3. Improves Body Strength: Other than healing pain from surgical complications, it helps in boosting the overall robustness and strength of the human body. It also facilitates the cumulative coordination of body parts and can treat symptoms like dizziness or vertigo.
  4. Reduces the need for Medicines: Sometimes, physiotherapy serves as a great alternative to medicines post-therapy in relieving pain.
  5. Manages Diabetic Conditions: Unbalanced sugar levels in diabetic patients can lead to pain in certain parts of the body. Thus, physiotherapy is recommended to heal discomfort, manage pain, and even aid diabetes.


Physiotherapy is an important step to rehabilitate from a surgery or an injury, for instance, shoulder stabilization surgery or knee surgery. A physiotherapist will provide you with a proper and graduated exercise program and guide you to full recovery. Seeing a physiotherapist timely after a surgery can be the difference between a successful surgery and one where you weren’t able to achieve all physical goals as anticipated. All surgeons recommend physiotherapy as a mandatory part of post surgical rehab which could be a small fracture or major organ surgery like a cardiac repair. 


Massage therapy finds its roots in ancient times and is deemed to be one of the oldest techniques of healing. It is a practice that involves manipulating or kneading the muscle tissues to restore the health & well-being of the patient. Massage therapy is a form of manual practice that requires applying pressure on the ligaments, muscles, tendons, and fascia for treatment. It is an umbrella term used for various techniques that fall under massage therapy, and vary in terms of the treatment intensity, pressure and touch. Below are the benefits of massage therapy: 

  1. Helps in Treating Disorders: Massage therapy (incl. myotherapy) is commonly used in the treatment of various physical & mental disorders. These are:
    – Soft tissue injuries

– Chronic lower back pain
– Stress
– Anxiety
– DOMS (Delayed Onset Muscle Soreness)
– High BP
– Insomnia

  1. Supports people with Chronic Diseases: It is often used by people suffering from chronic diseases and even life-threatening cancer, as it helps in relieving physical ailments & mental stress associated with the disease.
  2. Reduces muscle tension & helps in relaxation.
  3. Reduces stress hormones, which is why it is recommended to patients suffering from stress, high blood pressure, and anxiety.
  4. Increases the mobility & flexibility of joints.
  5. Improves blood circulations, which is beneficial for skin tone.
  6. Stimulates the lymphatic system.
  7. Helps in the recovery of soft tissue injuries.
  8. Boosts the alertness of the human mind.

Both the treatments have individual and overlapping benefits. In the end, it is important that you undertake your treatment from a certified and experienced professional. While these treatments can be highly beneficial, if practiced by laymen, they can also lead to severe undesirable injuries. Depending on your condition, you could consult a medical professional to understand which one of the two works the best for you so that you’re able to make an informed decision for your health and well-being.

At Proremedy Physiotherapy, we provide physiotherapy services to our patients to help them get in better shape. You can book an appointment with us to get treatment for your condition.