Living with Lower Back Pain? That Doesn’t Have to be the Case! PT Can Help

rosedalewellness • September 3, 2021

Relieve the Pain in Your Lower Back with These 3 Tips

Have you been living with lower back pain? If so, you are not alone. Dealing with back pain can be extremely uncomfortable and inconvenient.

Tons of people turn to prescription medication to manage their pain, but with opioid dependence on the rise, many of them are looking for a better option.

According to a study in the BMC Health Services medical journal, physiotherapy can decrease dependency on pain medication while also reducing out-of-pocket costs for patients.

Your physiotherapy can provide simple strategies and exercises to help relieve your back pain during your appointments.

Below are three techniques that can dramatically decrease your discomfort from back pain, and the best part is that you can even do them at home!

1. Use ice and heat therapies to your advantage

Alternating hot and cold packs on the lower back is a common option for relieving back pain, however, you don’t need to alternate if you prefer one temperature over the other!

Using both hot and cold packs is not a must, but switching between the two extremes can provide a fuller range of benefits with relieving back pain.

There are many benefits to heated compresses. Hot compresses ease pain by blocking the “signals” that come from the nerves in your lower back toward your brain. Heat also increases circulation.

This extra blood flow helps facilitate the healing properties found in your bloodstream. Cold compresses and packs come to the rescue with their ability to halt spasms, numb pain, and reduce swelling in the affected areas. Some people prefer one temperature over the other.

During physiotherapypy, your therapist will most likely apply one or both of these packs to the affected areas.

It’s a good idea to ask your physiotherapist about what kind of compress would be the best option for your at-home treatment. Both heating pads and ice packs are inexpensive and accessible options.

2. Be as active as your body allows

Sometimes taking it easy and resting up is the best way to relieve lower back pain. This is especially true if your pain stems from an injury or a re-injury to a specific spot. Resting and applying ice to the affected area is a good way to reduce swelling at home.

When it comes to chronic lower back pain though, getting up and moving around is much better and more effective at relieving pain than resting or lying around all day. Physiotherapy releases endorphins, which have natural pain-killing properties. They also improve your mood, which is an added bonus!

It’s important to work out and have a daily exercise routine but make sure you don’t overdo it before consulting with a licensed physiotherapist. Taking a walk every day is an easy way to make sure you’re staying limber and releasing those natural endorphins. Wearing a back brace can also be helpful, as it will support your lower back as you move around.

Physiotherapy is a wonderful option as it delivers exercise benefits in a safe way – under the care of a professional. Your physiotherapist will monitor your activity and make sure you’re aware of particular movements that might result in injury.

They can also help you with flexibility and teach you exercises and stretches to help build up the muscles around your spine, which will in turn increase strength in your lower back. Having a greater range of motion will decrease the amount of stiffness you feel as well!

3. Focus on hamstrings

A physiotherapist session can get you on the right track to targeting specific hamstring muscles. When the backs of your upper thighs become too tight, your lower back has to do lots of hard work to compensate.

Your hamstring muscles are a deciding factor in whether or not your lower back joints become over-stressed. Stretching your hamstrings helps lengthen and loosen those muscles. It also may soothe your lower back — especially if you experience spasms.

At home, try bending over to reach down to your toes two times a day. Don’t strain as you reach down, and try not to let your knees lock up either.

If you feel any pain, stop the exercise and talk to your physiotherapist about alternative ways to lengthen your hamstrings. You don’t want to put any unnecessary stress or strain on your hammies, but this is a great way to stretch if you are able.

Discover pain relief today!

You don’t have to continue struggling with your pain. If you aren’t sure where to start with treatment of your lower back pain, have no fear! Physiotherapy can provide you with the necessary treatments for your needs.

Contact Rosedale Wellness Centre to arrange an evaluation with one of our licensed physiotherapists. During your appointment, your therapist will teach you how to make simple and natural lifestyle changes that can decrease your back pain.

The post Living with Lower Back Pain? That Doesn’t Have to be the Case! PT Can Help appeared first on Rosedale Wellness Centre.

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Service Fee Update

By John Son • August 11, 2026

Rosedale Wellness Centre Service Fee Update Effective September 15, 2026 At Rosedale Wellness Centre, our priority has always been to provide our patients with high-quality, personalized care in a welcoming and professional environment. We recognize that the cost of living has increased significantly and that many individuals and families are being more mindful of their expenses. We understand that healthcare costs are part of that consideration, and we do not take the decision to adjust our fees lightly. Beginning September 15, 2026 , we will be making adjustments to selected service fees. This represents our first general fee adjustment in approximately two years. These changes will allow us to continue investing in our practitioners, staff, equipment, facilities and services while maintaining the quality of care and patient experience you have come to appreciate from Rosedale Wellness Centre. Physiotherapy Initial Assessments & Treatment 40 minutes — $105 60 minutes — $145 Subsequent Treatments 20 minutes — $80 30 minutes — $100 40 minutes — $115 60 minutes — $150 Registered Massage Therapy 30 minutes — $96 45 minutes — $122 60 minutes — $148 75 minutes — $174 90 minutes — $206 The prices shown above represent the final patient cost, including HST. Osteopathy 20 minutes — $80 30 minutes — $102 40 minutes — $133 60 minutes — $170 The prices shown above represent the final patient cost, including HST. Acupuncture 30 minutes — $90 45 minutes — $115 60 minutes — $140 Cosmetic Acupuncture 45 minutes — $120 60 minutes — $145 90 minutes — $175 Chiropody Initial visit — $115 Subsequent treatment — $85 Why Are Our Fees Changing? We have worked carefully to keep these adjustments as reasonable as possible. Over the past two years, the cost of operating a multidisciplinary healthcare clinic has continued to rise. At the same time, we remain committed to maintaining the level of care, service and support our patients expect. The updated fees help us continue to: Attract and retain experienced healthcare practitioners Support ongoing education and professional development Invest in treatment equipment, technology and clinical resources Maintain our treatment rooms, rehabilitation facilities and clinic environment Provide strong front-desk and administrative support Continue offering a broad range of healthcare services under one roof These investments allow our practitioners and staff to focus on what matters most — your health, your recovery and your experience at Rosedale Wellness Centre. When Do the New Fees Take Effect? The updated rates will take effect on September 15, 2026 . Appointments taking place before September 15 will continue to be charged at the current rates. Appointments occurring on or after September 15 will be charged according to the updated fee schedule above. Please be advised that due to the recent price increase, patients whose appointments are booked within their insurance coverage limits may be slightly over their covered amount. We kindly ask that you plan accordingly and be prepared for any potential additional cost . If you have any questions or concerns regarding your coverage or the price increase, please don’t hesitate to reach out to us. We’re happy to assist you. Thank You for Your Continued Trust We sincerely appreciate your understanding and continued support. For more than 30 years, Rosedale Wellness Centre has been committed to helping our patients feel better, move better and live healthier lives. We are grateful for the trust you place in our practitioners and our team. These adjustments will help us continue providing the quality of care and level of service you have come to appreciate from Rosedale Wellness Centre for years to come.