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Put back pain behind you when you're stuck at home

Extreme cold weather and less sunlight is usually the reason why so many people feel stuck in their homes during winter. While it may be nice to stay snuggled up inside, your back might suffer the consequences.

Whether you’re avoiding the cold temps or still required to work from home, it’s not unusual to have some sort of back pain. Four out of five Canadians will experience issues with their back within their lifetime. Fortunately, there are effective ways to relieve those aches and pains while you’re at home.

Causes & Risk Factors

Back pain can be caused by a variety of factors, but the most common include: posture, structural problems and injuries. Many people suffer from back and shoulder pain simply because their posture has been compromised throughout the day. It’s easy to assume a hunched position while sitting in front of a laptop all day with limited physical activity.

Back pain can also be a result of structural problems within your body that develop over time or as a result of injuries. Some structural issues that can lead to back pain include: arthritis, osteoporosis and scoliosis. Sport injuries, car accidents or a simple mishap of movement can potentially trigger back aches as well. All of these conditions can cause ongoing pain, but they can be managed and alleviated with the right treatment.


Even if you have become accustomed to that slight twitch in your back, leaving it untreated can result in neuropathy over time. There are effective ways to deal with back pain and proven methods to prevent it as well.


Through the science of movement, physiotherapy is focused on restoring and maintaining the body’s mobility and function. Based on your needs, a certified physiotherapist utilizes manual therapy, acupuncture, a comprehensive rehabilitation plan and/or an exercise prescription.

Physiotherapists can effectively treat a variety of conditions including work-related injuries. Specifically, mobile physiotherapists have the ability to come to your home and conduct an ergonomic assessment to help you set up an efficient home office. Ergonomics focuses on designing and implementing spaces that are specifically suited to your workspace at home. A physiotherapist can help you determine what you actually need based on how you work. Ultimately, this will reduce the risk of future work related strains and put you on the path of healing.

Massage Therapy

Relieving those aches and pains can also be achieved by adding massage therapy to your healthcare routine. The hands-on manipulation of muscles, tendons, ligaments and joints is a great way to counteract the effects of prolonged sitting. Massage therapy helps by acting on the muscular, nervous and circulatory systems.

The physical, mental and emotional benefits of massage therapy can have an overwhelming positive affect on your well-being. Since stress can affect your entire body, massage therapy is a great way to provide relief from back aches and tension. This type of manual therapy also promotes relaxation and supports your mental health. Back aches are common after spending numerous hours working inside, so it’s only natural for you to feel emotionally overwhelmed when experiencing physical pain. Registered massage therapists also have the ability to treat you in the comfort of your home to help you de-stress. If you have to spend most of your time indoors, it makes sense to also include regular health care services at home.

Daily Exercise

To achieve optimal health results, adults 18-64 years old should be active at least 150 minutes a week. Incorporating regular exercise into your daily routine is a proactive approach to maintaining a healthy lifestyle. Exercising can also help with the healing process for current back issues or injury recovery. Taking a walk during your lunch break, signing up for online fitness classes or using an app to keep you on track are simple ways to stay fit while at home.

Working with the right practitioner can also help you determine which exercises are best to support your back and keep it healthy. Therapists are trained healthcare professionals that typically infuse an exercise or fitness regime into customized treatment plans.

Finding what works for you is essential in keeping your back healthy and strong. What works for your friends or even other family members may not be as effective for you. Having an assessment by a certified practitioner is highly recommended to avoid injuries when engaging in any physical activity.


Back pain doesn’t have to get the best of you when you embrace the convenient treatment options readily available. Don’t wait until the pain is unbearable to schedule an appointment with a mobile healthcare practitioner. Get the help you need to support your back and maintain a healthy style in the comfort and security of your home.


Enjoy the benefits of mobile Massage Therapy, Physiotherapy, Occupational Therapy, Chiropody and Podiatry and Orthotics in your home with HealthCasa.

If you’re in the Greater Toronto, Hamilton, Peel and Barrie areas, appointments are available 7 days a week from 8:00 a.m. - 8:00 p.m. following all covid-19 protocols.


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