Don’t Ignore Your Lower Back Pain!
Don’t Ignore Your Lower Back Pain!

Don’t Ignore Your Lower Back Pain!

Don’t Ignore Your Lower Back Pain!

Are you someone who pushes through those mysterious aches and pains that crop up occasionally? Do you just assume your lower back pain will get better on its own? While this can work out, it’s not a guarantee. If you’re struggling with back pain, make an appointment with Expert Physio Plus and seek the treatment you deserve.

Lower back pain is one of the most common musculoskeletal ailments globally, with an estimated 80% of people experiencing it at some point. But just because it’s a common experience doesn’t mean it can’t cause complications: around 23% of the world’s population suffers from chronic back pain, pain that lingers for longer than three months.

The good news is that physical therapy can resolve most cases of back pain through techniques like manual therapy and therapeutic exercise — no surgery or dangerous pain medications are required. Even better, our therapists can often help you improve your back strength and mobility so your back functions better than before your injury.

But to get to that point, you have to take the first step and make an appointment with the physical therapists at Expert Physio Plus.

Need a little extra push? Keep reading to learn why you shouldn’t ignore lower back pain.

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Our Patients Get Great Results

“I would like to thank the team at Expert Physio Plus. I came in broken so to speak! I have been improving greatly with their knowledgeable staff and expertise. Exercise routines at home have greatly helped me in my day to day. The team dynamic is quite impressive.” – X.R.

“I’ve been receiving treatment at Expert Physio Plus for lower back pain and plantar fasciitis, and my experience has been excellent. Raphaelle, along with Mary Kate and Rutul, have been incredibly knowledgeable, professional, and supportive throughout my recovery. Their combined efforts have helped me feel significantly better, and I appreciate how attentive they are to my progress. I highly recommend this team to anyone in need of effective and compassionate physiotherapy care.”- R.A.

Dr-Nima-Jalali-Doctor-of-Chiropractic-Expert-Physio-Plus-Ottawa-Orleans-ON

Welcome Dr. Nima Jalali!

Dr. Nima Jalali graduated in 2023 from Parker University in Dallas, Texas with a Doctor of Chiropractic degree and holds a Bachelor of Science in Biology from Carleton University. He is passionate about helping patients achieve lasting pain relief and improved mobility through chiropractic care.

Dr. Jalali offers a range of services, including spinal adjustments, corrective exercises, postural assessments, and therapeutic modalities to treat conditions like back pain, neck pain, headaches, sports injuries, and sciatica. He works closely with patients to develop individualized treatment plans for pain relief and injury prevention.

As active individual, Dr. Jalali enjoys swimming, scuba diving, and tennis. His personal experience with these activities gives him insight into the benefits of chiropractic care for those with active lifestyles. He is committed to lifelong learning, attending workshops to stay up-to-date on the latest techniques to best serve his patients.

Three Reasons to Seek Treatment for Lower Back Pain

  1. It could get worse. People develop lower back pain for all kinds of reasons. If you suffered a sudden injury, your pain might indeed resolve on its own. But sudden injuries aren’t the only cause of back pain. Many people will develop back pain due to prolonged sitting, which can contribute to a weakening of the core muscles that stabilize the spine — and puts undue strain on your lower back. Your pain will never fully resolve until you work to strengthen those muscles and address those postural issues. 
  2. It could indicate a serious underlying condition. Not all back pain results from an injury or poor posture. Certain medical conditions, such as spinal fractures, osteoarthritis, and ankylosing spondylitis, can all cause back pain. If left untreated, your symptoms will get worse, and they might bring friends, such as restricted mobility or additional complications. Our team of physical therapists can help you determine the exact cause of back pain and suggest appropriate treatment methods. If you have developed a chronic condition, we can help you manage your symptoms and work with you to delay the disease’s progression.
  1. You deserve a pain-free life. Back pain may be common, but it can also be debilitating. Intense, persistent pain can keep you from staying active, which only worsens your symptoms and delays healing. It’s a vicious cycle that keeps you from fully enjoying your life. Rather than waiting for your pain to resolve, take a proactive approach with physical therapy. We’ll give you the tools to build strength, improve your posture, and get moving — so you can experience lasting back pain relief.
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Happy Father’s Day!

This month, we’d like to wish a heartfelt Happy Father’s Day to all the incredible dads in our clinic community — whether you’re a patient, or a member of our team, we celebrate you and the many roles you play every day.

We’d also like to take a moment to belatedly recognize all the wonderful moms as well. While we missed mentioning Mother’s Day in last month’s newsletter, please know how much we appreciate and admire the strength, love, and care you give — both at home and in our clinic.

A special shoutout to the proud parents on our team:

  • Mina, proud father of two amazing kids.
  • Nermine, dedicated mom and multitasking superstar.
  • Sam, proud father of a young boy and girl — we see the care and balance you bring to both parenting and your work. 
  • Suzanne, a proud mom and grandmother — your warmth and kindness shine through in everything you do. We’re so lucky to have you on our team. 
  • Sonia,  mom to a little boy — balancing work and family. 
  • Rania,  a proud mother — balancing professional life and motherhood with strength.  
  • Idris,  a dedicated father — appreciated for his commitment both at work and at home. 
  • Joanne Ouellette,  a devoted mom — bringing care and dedication to both her family and her work. 

Thank you for being role models, both in your families and in our clinic.

Wishing all parents a month filled with joy, rest, and meaningful moments with your loved ones!

How Does Physical Therapy Help with Back Pain, Anyway?

When it comes to back pain, movement is definitely the best medicine. Research repeatedly shows that regular exercise can reduce back pain and keep it from occurring.

The problem is that exercise might feel like an impossibility when you’re in pain. That’s why physical therapy is such an excellent treatment option: we make movement the center of our treatment.

Once you’ve decided not to ignore your back pain, give (practice name) a call. Here’s what we’ll do to help you find relief:

  1. Find the cause. Our in-depth physical assessments will help us identify precisely why you’re experiencing back pain, allowing us to develop a customized treatment plan.
  2. Manage pain. We offer several drug-free techniques for managing pain so you can get moving again. Manual therapy, gentle mobilization exercises, and pain-relieving modalities can get you started.
  3. Get moving. We’ll provide a tailored exercise program that suits your needs, interests, and ability levels. We can also help you strengthen your core muscles, ensuring your spine is well supported.
  4. Prevent future pain. We’ll also help you avoid future incidences of back pain by instructing you on proper lifting techniques or offering ergonomic suggestions for your workspace.

We Are Here For You!

Whether recovering from a sprain, managing a chronic condition, or aiming to prevent future problems, our programs offer effective solutions to restore mobility, alleviate pain, and enhance overall foot and ankle health. Schedule a consultation with our experienced physiotherapists today to take the first step towards better foot and ankle health!

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Sitting is the New Smoking: 3 Tips For Staying Active

Think about your typical day. How much of it is spent sitting? If you’re like most people, the answer is–a lot. We sit at our desks for work. We sit in a car to run errands. We sit on the couch to watch TV at night.

All this sitting is having a big impact on our health. In addition to contributing to back pain, prolonged sitting raises our risk of heart disease, diabetes, and even cancer. 

Fortunately, you don’t have to train like an Olympic athlete to counteract the negative effects of sitting–all it takes is a few simple tweaks to your day!

  • Tip 1: Take frequent breaks. If you have a desk job, set a timer to remind you to get up every 30 – 60 minutes to move around. Take a few minutes to grab some water, walk around the office, or stretch.
  • Tip 2: Stretch while you watch TV. If you love to relax in front of the TV, incorporate some stretches as you watch your favorite shows. 
  • Tip 3: Pick up a new hobby. Movement-based leisure activities are a great way to incorporate movement into your day–and you aren’t limited to sports, either. Gardening, dance classes, and walking groups are all excellent options.

Want to learn more about the risks of sitting–and how to avoid them? Schedule an appointment with our team today!

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Recipe of the Month: Baked Chicken Parmesan

Ingredients:

  • 2 1/2 cups panko breadcrumbs
  • 5 tablespoons olive oil, divided
  • 2 1/2 teaspoons kosher salt, divided
  • 1/2 medium bunch fresh parsley
  • 5 ounces Parmesan cheese
  • 1/2 teaspoon garlic powder
  • 4 large eggs
  • 1/3 cup all-purpose flour
  • 2 pounds thin sliced chicken cutlets (about 8)
  • 1/2 teaspoon freshly ground black pepper
  • 12 ounces fresh mozzarella cheese
  • 1 (about 24-ounce) jar marinara sauce
  • 1 small bunch fresh basil
  • Red pepper flakes, for sprinkling (optional)

Instructions:

  1. Preheat the oven to 425°F and arrange racks in the upper and lower thirds. Toss 2½ cups panko with 3 tbsp olive oil and ½ tsp salt on a baking sheet, spread evenly, and bake for 8–10 minutes, stirring halfway, until golden. Finely chop parsley leaves (3 tbsp) and grate 1¼ cups Parmesan; mix 1 cup of the cheese with the parsley, toasted panko, and ½ tsp garlic powder in a large bowl. Wipe the baking sheet clean, then drizzle it and another sheet with 1 tbsp olive oil each and brush to coat. Whisk 4 eggs in a shallow bowl and place ⅓ cup flour in another.
  2. Pat 2 lbs of thin-sliced chicken cutlets dry, season with 2 tsp salt and ½ tsp pepper, then coat each in flour, dip in egg, and press into the panko mixture. Arrange on the baking sheets in a single layer and bake for 8 minutes. Flip cutlets, rotate sheets, and bake for another 6–9 minutes until cooked through. Thinly slice 12 oz mozzarella.
  3. Transfer chicken to one sheet, overlapping if needed, top each with ¼ cup marinara (leave edges uncovered), mozzarella slices, and the remaining Parmesan. Broil on high until cheese is melted and bubbly, 5–8 minutes. Garnish with ½ packed cup thinly sliced basil and red pepper flakes if desired.

Today’s the Day to Stop Ignoring Your Back Pain!

Imagine taking a step in the dark. Somehow your feet landed safely on the ground, one in front of the other. This remarkable ability is known aWant to take action? The first step is simple: call Expert Physio Plus to schedule an initial consultation. Then wave your back pain goodbye as you embark on a journey to long-term relief!

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