Physiotherapy for Lower Back Pain and Knee Pain

physiotherapy canary wharf

In the light of the recent pandemic, a vast majority of us have moved office life to home. Some of us might find it more comfortable to stay around the flat. In fact, we have organised a peaceful environment and find it easier to maintain a healthy work/life balance. On the other hand, a lot of us have discovered that this comfort zone can make us less physically active. Delta Fitness is one of the most experienced studio when it comes to providing physiotherapy in Canary Wharf.

Physiotherapy Can Help

For most of us, the biggest cause of hip tightness and/or weakness is what we do all day long. We sit for too long, which is the major driver in tightening the hip flexors. When we sit for a prolonged time at a desk, our hip muscles (iliopsoas, rectus femoris, and adductor magnus in particular) shorten. This can bring about a cascade of unwanted changes in our body that can result in pain and discomfort.

Some of the most common dysfunctions are weak buttocks muscles and inactivity around the core area, which can result in complications such as lower back pain, groin pain, hip pain, knee instability, and even neck pain.

As mentioned above, tight hip muscles can result in pain and discomfort. Therefore, it is worth to dedicate a few moments a day to stretch them. A list of some very easy to perform and effective stretches can be seen below:

  1. Quadriceps foam roller – perform it for around 2 min on each leg
  2. Kneeling down hip stretch – perform for 45s on each side
  3. Kneeling down adductor stretch – perform for 45s on each side

Let’s not forget to strengthen the parts that we sit down on for most of the day, which are our sit muscles. Together with the core musculature they provide a base and a wall of support for our skeletal system, preventing joint pain. Perform the exercises below right after your stretch.

  1. Glute bridge – perform 12 repetitions and have 30 second break, repeat 3 times
  2. Dead Bug core exercise – perform 12 repetitions and have 30 second break, repeat 3 times

Physiotherapy Canary Wharf

If you want to learn how to keep your body in shape while working from home, Delta Fitness in Canary Wharf can help. If you have lower back pain, Canary Wharf’s premier fitness studio can be where you restore your body. When you suffer from knee pain, Canary Wharf’s best fitness studio has personal trainers who can help. Contact us to learn more about what we offer today!

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