Most back pain after a long day in the kitchen comes from standing still for hours, leaning forward over a low counter, and lifting heavy pans with your arms extended. Your back muscles get tired from holding the same position, and tired muscles are easier to strain. The fix is usually simple: change positions often, bring your work to waist height, and lift with your legs.

At Excite Physio in downtown Barrie, we see this every fall after Thanksgiving. Here are the answers to the questions we hear most.

Why does standing in one place hurt my lower back?

When you stand still, the same muscles and joints carry your weight with no break. Many people also lean their hips forward or lock their knees, which compresses the joints in the lower back. After an hour or two, that steady load turns into an ache.

Research backs this up. A review of 25 lab studies found that low back symptoms typically showed up after about 70 minutes of uninterrupted standing, and after only about 40 minutes in people prone to standing pain. The researchers suggest not standing still for more than 40 minutes at a time.^[1]

Try this: rest one foot on a low step or an open cupboard ledge and switch feet every few minutes. Stand on a cushioned mat and wear supportive shoes instead of socks or slippers.

Why does my back hurt when I lean over the counter?

Most kitchen counters are too low for taller people. Chopping, rolling dough or washing dishes with your back rounded forward puts strain on your spine and the muscles that hold it up.

• Prep vegetables sitting at the table if your counter feels low.
• Stand close to the counter instead of reaching.
• Open the cupboard under the sink and rest one foot inside while doing dishes.

How do I lift a heavy turkey without hurting my back?

A stuffed turkey in a roasting pan can weigh 10 kg or more, and it is usually lifted from a low oven with your arms straight out.

1. Pull the oven rack out so the pan is closer to you.
2. Bend at your hips and knees and keep your chest up.
3. Hold the pan close to your body.
4. Turn with your feet instead of twisting.
5. Ask for help with anything heavy.

One surprising finding: a Cochrane review found that teaching workers a single “correct” way to lift did not, on its own, prevent back pain.^[2] What helps more is reducing the load itself. So for the turkey, the best tip is the last one: split the job or get a second set of hands.

How often should I take breaks when cooking?

Every 30 to 45 minutes, take one minute to reset. Roll your shoulders back, gently lean backward with your hands on your lower back, and sit down while things simmer. A short walk after dinner also helps loosen stiff joints.

Is it normal for my back to hurt the day after a big dinner?

Some stiffness the next day is normal and usually settles in a day or two with gentle movement. Rest helps less than you think; walking and light stretching help more.

When should I see a Physiotherapist for back pain?

Book an assessment if:

• Pain lasts more than a few days or is getting worse
• You feel pain, numbness or tingling travelling into your leg
• Your back flares up every time you have a busy day on your feet

Our Physiotherapists and RMTs at Excite Physio, 105 Collier Street in downtown Barrie, can help you recover and build the strength to handle long days with ease. Book online at excitephysio.com.

Quick answers (FAQ)

Can standing all day cause lower back pain?

Yes. Standing still for long periods tires the muscles that support your spine, which often leads to an ache in the lower back.

Should I use heat or ice for back pain after cooking?

For a muscular ache with no injury, heat usually feels better and helps muscles relax. If you strained something lifting, ice for the first day or two can help with pain.

What shoes are best for standing in the kitchen?

Supportive shoes with cushioning and good arch support. Custom orthotics can help if your feet or back ache after standing.

Can Physiotherapy help with back pain from standing?

Yes. A Physiotherapist can find what is driving your pain and give you exercises to build endurance in the muscles that support your back.

References

1. Coenen P, Parry S, Willenberg L, et al. Associations of prolonged standing with musculoskeletal symptoms: a systematic review of laboratory studies. Gait & Posture. 2017.
2. Verbeek JH, Martimo KP, Karppinen J, et al. Manual material handling advice and assistive devices for preventing and treating back pain in workers. Cochrane Database of Systematic Reviews. 2011.
3. Maher C, Underwood M, Buchbinder R. Non-specific low back pain. The Lancet. 2017.

Written by Christine Pratt, Physiotherapist, Excite Physio.

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1. Your First Physiotherapy Appointment in Barrie Starts with a Health History

Your Physiotherapist will begin by asking about your current concern, your symptoms, and your health history. This helps us understand the full picture rather than just the area of pain. We may ask about your daily activities, work demands, previous injuries, and your goals for treatment. There are no wrong answers – the more detail you can share, the better we can help.

2. A Thorough Hands-On Physical Assessment

Next, your Physiotherapist will conduct a hands-on physical assessment. Depending on your concern, this may include observing your posture and movement, testing your range of motion and strength, and assessing the specific tissues involved. At Excite Physiotherapy, we focus on finding the root cause of your symptoms, not just treating where it hurts. This is what sets a boutique Physiotherapy clinic apart from a high-volume practice.

3. A Clear Explanation of Your Diagnosis

After the assessment, your Physiotherapist will explain what they found in plain language. You will understand what is happening in your body and why you are experiencing your symptoms. We believe an informed patient heals faster.

4. A Personalized Treatment Plan

Your Physiotherapist will discuss a recommended treatment plan based on your assessment findings and your personal goals. Treatment may begin in the same appointment. At Excite Physiotherapy, care is always individualized – no two treatment plans look the same. Depending on your condition, treatment may include manual therapy, exercise therapy, dry needling (IMS), Shockwave Therapy, or education.

5. What to Wear and Bring

Wear comfortable, loose-fitting clothing that allows easy access to the area being assessed. For example, shorts for a knee or hip concern, or a tank top for a shoulder issue. If you have extended health benefits through work, bring your insurance information. Bring any relevant imaging such as X-rays or MRI reports if you have them.

6. How Long Your Appointment Will Be

Your first appointment at Excite Physiotherapy is typically 45 to 60 minutes. This allows enough time for a thorough assessment and to begin treatment. Follow-up appointments are usually 25 to 30 minutes. We see one patient at a time, so you receive our full attention for the entire visit.

7. You Do Not Need a Referral

In Ontario, you do not need a physician referral to see a Physiotherapist. You can book directly with us at any time. However, some insurance plans may require a referral for reimbursement, so it is worth checking with your provider. The Canadian Physiotherapy Association also has helpful resources if you are new to Physiotherapy.

How to Pay for Your First Physiotherapy Appointment in Barrie

Physiotherapy at Excite Physiotherapy is paid privately. We do not bill OHIP or WSIB. Many extended health benefit plans through your employer cover all or a portion of Physiotherapy costs. If you are unsure about your coverage, contact your insurance provider before your visit and our team will be happy to help.

Ready to Book Your First Physiotherapy Appointment in Barrie?

Excite Physiotherapy is located at 105 Collier Street in downtown Barrie, Ontario. We offer in-clinic and virtual Physiotherapy appointments across Ontario. Our team includes Registered Physiotherapists with advanced training in areas including Women’s and Pelvic Health, TMJ and Jaw Pain, sports injuries, and persistent pain. Call us at 705-279-2759 or book online today.

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Introduction:

In the pursuit of peak performance, I’ve come to realize that recovery holds just as much weight as the hours spent grinding in the gym. It’s during this downtime that our bodies truly rebuild and prepare for the next challenge. Let’s dive into the key elements that have made a significant impact on my own journey towards optimal performance and injury prevention. In this blog we’ll explain the crucial role of recovery in achieving optimal performance and avoiding injuries.

Proper Nutrition & Hydration (Crucial Role of Recovery):

Nutrition has become the cornerstone of my recovery routine. Opting for real food, mostly plant-based, nutrient-dense foods has been a game-changer. Steering clear of processed, sugar-laden options has allowed me to fuel my body with the essentials it craves. And let’s not forget about hydration – it’s the unsung hero of optimal function. Ensuring I’m well-hydrated keeps everything running smoothly.

Sleep Quality & Quantity:

Getting the right amount of restorative sleep has been a game-changer for me. Aim for 8-10 hours, they say, and I couldn’t agree more. I do best on about 9 hours of sleep. But it’s not just about the hours; it’s also about the quality of sleep. I’ve found that avoiding screens and blue light at least 2 hours before bedtime helps regulate my body’s internal clock, leading to more restful nights.

Stress Management:

We all face different stressors, and finding what helps us unwind is crucial. For me, it’s about mindfulness practices and spending time on hobbies I’m passionate about. I love being outside in nature, riding my bike, or hurling myself down a mountain on my snowboard. It’s easy to get caught up in the small stuff, but I’ve learned to prioritize my mental and emotional well-being.

Soft Tissue & Neurological Recovery:

Physiotherapy, IMS, massage, cold immersion, yoga, and foam rolling – these recovery modalities have become my secret weapons. They’ve worked wonders in releasing muscle tension, improving my range of motion, and enhancing overall function. These modalities are crucial in the role of recovery.

Understanding Overtraining vs. Under-recovery (Crucial Role of Recovery):

It’s tempting to chalk up performance plateaus or injuries to over training. But I’ve learned the importance of considering under-recovery. Neglecting rest, nutrition, and stress management can leave the body struggling to keep up. Adjusting my approach to recovery has often been the key to unlocking newfound performance levels.

Conclusion:

In my pursuit of health and well-being, one thing has become abundantly clear: recovery is non-negotiable. It’s the glue that holds together every aspect of training and well-being. By giving due attention to nutrition, quality sleep, stress management, and targeted recovery techniques, I’ve witnessed a transformation in my performance and a reduction in the risk of injuries. Striking that delicate balance between training and recovery has proven to be the true path to reaching my peak potential.

Christine Pratt, PT, Registered Physiotherapist, Clinic Owner, Excite Physio Barrie

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1. Rake in Both Directions:

Make use of both sides of your body while raking. Begin by raking in one direction for a span of 5-10 minutes, then smoothly switch over, holding the rake on the opposite side for an equal duration. This balanced approach will distribute the effort more evenly.

2. Take Regular Breaks:

Rather than powering through, break the task into manageable chunks of 30-45 minutes. This not only alleviates the strain on your body but also allows your muscles to recuperate, ensuring you stay energized throughout.

3. Maintain Good Posture:

Keep your body upright and your back straight. This posture minimizes the load on your spine, safeguarding your back from unnecessary stress and potential discomfort.

4. Mindful Leaf Collection:

When gathering the fallen leaves, hinge at your hips, bend your knees, and keep your back in a straight, neutral position. This technique leverages the strength of your legs and reduces the risk of back strain.

5. Optimize Leaf Pickup for Fall Raking Skills:

To expedite the process, try using one hand in tandem with the rake to collect more leaves at a time. This method capitalizes on efficiency without compromising your posture.

6. Enlist a Helper:

Ask around, there’s likely a neighbour looking to help. It can inject an element of fun into the task. Not only does it make the job more enjoyable, but it also helps to keep your community connected.

If you’re experiencing any discomfort or strain during these tasks, consider seeking assistance from one of our trusted therapists. For residents of Barrie, finding expert Physio care is just a call away. Physio Barrie specializes in providing tailored solutions to help you maintain a pain-free, active lifestyle. Embracing these practical strategies alongside professional Physiotherapy support will not only streamline the leaf-raking process but also ensure you tackle the task with minimal strain or discomfort. By raking with intention, taking strategic breaks, and maintaining proper posture, you’ll breeze through this autumn chore. So, gather your rake, recruit a helper, and let’s make this leaf-clearing a breeze! Happy raking!

Book Online

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Introduction

Rotator cuff injuries often impact the shoulder and significantly affect your quality of life. They can make simple tasks like reaching, throwing, or washing your hair challenging. Physiotherapy commonly utilizes therapeutic ultrasound as a treatment modality, with treatment durations ranging from a few seconds to 5 minutes. In this blog post, we will explore the potential benefits and important considerations of therapeutic ultrasound for rotator cuff injuries.

Understanding Rotator Cuff Injuries

The rotator cuff comprises four muscles and their tendons: Supraspinatus, Infraspinatus, Teres minor, and Subscapularis. These muscles play a vital role in stabilizing the shoulder by maintaining its alignment within the socket during movement.

Rotator cuff injuries typically result from falls, repetitive overhead motions, or gradual wear and tear over time. One common symptom is pain in the deltoid area of the shoulder, which can occur during rest, lying down, sleeping, or any movement. Finding the most effective treatments becomes crucial for a prompt recovery from rotator cuff tendinitis or tear.

What Is Therapeutic Ultrasound?

Ultrasound serves not only as an imaging tool but also as a method for tissue repair. Since the 19th century, diagnostic ultrasound has been used to detect fetuses and soft tissue structures. Ultrasound’s sound waves penetrate deep into the tissue and increase blood flow, making it useful for treating damaged tendons, ligaments, or fascia. Therapeutic ultrasound offers adjustable parameters to suit specific injuries. The frequency determines the depth of tissue penetration: 1MHz reaches deeper, while 3MHz generates more heat. Intensity, duty cycle, and treatment duration can be customized to enhance injury treatment.

Therapeutic Ultrasound for Rotator Cuff Injuries

The evidence against therapeutic ultrasound has strengthened considerably in recent years. A 2025 Clinical Practice Guideline published in the Journal of Orthopaedic & Sports Physical Therapy — the field’s leading evidence synthesis — explicitly states that therapeutic ultrasound is not recommended for rotator cuff tendinopathy, citing a lack of demonstrated benefit for both calcific and non-calcific presentations.

A 2025 three-way randomized study comparing extracorporeal shockwave therapy, low-level laser therapy, and therapeutic ultrasound for rotator cuff tendinopathy found shockwave therapy to be the more effective modality for pain and function outcomes. The same JOSPT guideline supports shockwave as a useful option specifically for calcific rotator cuff tendinopathy.

At Excite Physiotherapy, we offer shockwave therapy in Barrie, alongside intramuscular stimulation (IMS) and advanced manual therapy — the approaches current evidence supports for rotator cuff conditions.

Conclusion: Will Therapeutic Ultrasound Help Rotator Cuff Injuries?

Therapeutic ultrasound improves blood flow and reaches deep into tissues. Its ability to heal injuries or repair rotator cuff tears has not been substantiated, however. The 2025 JOSPT Clinical Practice Guideline now formally recommends against its use for rotator cuff tendinopathy. More advanced and scientifically validated methods have emerged for treating shoulder injuries.

It is worth noting that some patients do report symptomatic relief with therapeutic ultrasound. The mechanism may relate to the heating effect on superficial tissues, or to non-specific treatment effects. For this reason, ultrasound may still appear as a component of care in some clinical settings. At Excite Physiotherapy, we prioritize approaches that have demonstrated measurable outcomes in current research.

Physiotherapists now employ a comprehensive assessment to identify the nature of the injury, concluding that techniques such as dry needling, prescribed exercise, and manual therapy offer superior treatment options for the majority of patients. Discuss a tailored treatment plan, and schedule an appointment with one of our experienced physiotherapists today.

Injured Rotator Cuff? Excite Physiotherapy Can Help!

If you live in or around Barrie, ON, and are suffering from shoulder pain or a torn rotator cuff, then reach out to Excite Physiotherapy. Excite Physio is a boutique physiotherapy clinic in Barrie. We have a team of highly skilled physiotherapists and massage therapists that are ready to identify and treat the cause of your pain, and get you back to a pain free life.

Contact our office today to learn more, or book a session online here.

Author: Gracyn Emmerton, PTA Candidate. Updated July 2026.

Frequently Asked Questions: Therapeutic Ultrasound and Rotator Cuff Injuries

Is therapeutic ultrasound the same as diagnostic ultrasound?

No. Diagnostic ultrasound is an imaging tool used to visualize soft tissue structures such as tendons, muscles, and joints. Therapeutic ultrasound uses sound waves to deliver energy into tissue with the goal of promoting healing. They use similar technology but serve different purposes.

How long does a therapeutic ultrasound session take?

Treatment typically ranges from a few seconds to 5 minutes depending on the area being treated, the parameters selected, and the clinical goal. Your physiotherapist will determine the appropriate duration as part of your overall treatment plan.

What treatments do physiotherapists use instead of ultrasound for rotator cuff injuries?

Current evidence supports a combination of intramuscular stimulation (IMS/dry needling), manual therapy, and exercise prescription for most rotator cuff conditions. For certain presentations, shockwave therapy may also be appropriate. Your physiotherapist will assess your specific injury and recommend the most suitable approach.

Can physiotherapy help a rotator cuff tear without surgery?

Physiotherapy is commonly recommended as a first-line conservative approach for many rotator cuff tears, particularly partial tears. Whether physiotherapy alone is appropriate depends on the size and type of the tear, your symptoms, and your functional goals. A physiotherapist can assess your presentation and help you understand your options. Response to treatment varies by person.

Where can I get physiotherapy for shoulder pain in Barrie?

Excite Physiotherapy is located at 105 Collier Street in downtown Barrie, Ontario. Our team offers assessment and treatment for rotator cuff injuries and a range of shoulder conditions. Book online or contact us to get started.

Sources:

• Journal of Orthopaedic & Sports Physical Therapy. Rotator Cuff Tendinopathy Diagnosis, Nonsurgical Medical Care, and Rehabilitation: A Clinical Practice Guideline. 2025.
• Ranjithkumar N et al. Comparative Effectiveness of Extracorporeal Shock Wave Therapy, Low-level Laser Therapy, and Ultrasound in the Treatment of Rotator Cuff Tendinopathy. Biomedical and Pharmacology Journal. 2025.
• Physical Agents in Rehabilitation, An Evidence-Based Approach to Practice, Fifth Edition. Michelle H. Cameron, MD, PT, MCR.
• Does Ultrasound Therapy Really Work? VeryWellHealth, Brett Sears, PT.

Rotator Cuff tears, Rotator Cuff Tendinitis

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PEACE and LOVE for Injury Recovery: Alternatives to Cold Therapy and the Wim Hoff Method

Introduction:

Ice for Injury Recovery: Is It the Best Option? What are the alternatives? Are you recovering from an injury and looking for natural remedies to promote healing? While the Wim Hoff method and cold therapy have gained popularity for their many benefits, recent research shows that they may not be the best options for injury recovery. Instead, our physiotherapists are recommending the use of PEACE and LOVE. In this post, we’ll explore the benefits of PEACE and LOVE for injury recovery and how it can be incorporated into your rehabilitation plan at our local physiotherapy clinic in Barrie, On.

Benefits of PEACE and LOVE:

PEACE and LOVE is an acronym that stands for Protect, Elevate, Avoid anti-inflammatory modalities, Compress, Educate, and Load, Optimism, Vascularization, and Exercise. This approach emphasizes the importance of protecting the injured area, elevating it to reduce swelling, avoiding anti-inflammatory modalities, compressing it to promote healing, educating the patient on proper rehabilitation techniques, and gradually loading the injured area to promote strength and flexibility. Optimism, vascularization, and exercise are also important aspects of the recovery process. We advise against the use of ice, both in the short and long term. 

PEACE and LOVE vs. Cold Therapy; Ice for Injury Recovery: Is It the Best Option?:

Cold therapy has been used for decades to reduce swelling and soreness. In contrast, recent research suggests that ice may not be the best option for injury recovery. Instead, practitioners are advocating the use of PEACE and LOVE to provide better outcomes. This can be true for both acute and chronic patients. PEACE and LOVE emphasizes the importance of protecting the injured area, avoiding anti-inflammatory modalities, and gradually loading the injured area. This is to promote healing and prevent further injury. It also promotes the importance of educating the patient on proper rehabilitation techniques and promoting overall health through exercise and optimism.

Incorporating PEACE and LOVE into Your Rehabilitation Plan in Barrie:

If you’re recovering from an injury in Barrie, it’s important to work with a physiotherapist to develop a personalized rehabilitation plan that includes PEACE and LOVE principles. Your physiotherapist can help you protect and compress the injured area, elevate it to reduce swelling, avoid anti-inflammatory modalities, and gradually load the area to promote healing and prevent further injury. They can also educate you on proper rehabilitation techniques and help you develop an exercise program that promotes overall health and well-being.

Conclusion: Ice for Injury Recovery: Is It the Best Option?

Ice for Injury Recovery: Is It the Best Option? We think PEACE and LOVE is a natural, safe, and effective alternative to cold therapy and the Wim Hoff method for injury recovery. Incorporate PEACE and LOVE principles into your rehabilitation plan with the help of one of our physiotherapists. Rather than using ice, you can promote healing, prevent further injury, and improve your overall health and well-being. To learn more about PEACE and LOVE and how it can be incorporated into your rehabilitation plan, talk to a physiotherapist today.

Resources:

https://www.wimhofmethod.com/cold-therapy
https://bjsm.bmj.com/content/bjsports/54/2/72.full.pdf

By: Gracyn Emmerton, SUNY Canton, PTA Candidate

Photo credit: https://therunningclinic.com/

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What is Physiotherapy?

Physiotherapy has many benefits for both the mind and body, as injuries can impact our daily lives, and intolerable pain can create many frustrations. Concurrently, it is crucial to choose the right physiotherapy clinic for you, as all physio’s have their strengths and weaknesses. Your rehabilitation is our top priority! And we want to make sure you get the best care you deserve by therapists who want to get you better.

Why is location important?

Here at Excite Physiotherapy, we are located in downtown Barrie at your convenience. Our patients find that our central location is easy to access and there’s always lots of parking. Our loyal clientele has written uncountable 5-star reviews and testimonials available at your leisure from patients who trust what we do and have experienced first-hand how much we care. Read what our patients have to say here!

How do I know which Physiotherapists are the best?

Tianna Rice, Registered Massage Therapist, Christine Pratt, Anthony Giorgianni and Erin Carlisle Registered Physiotherapists, have spent countless hours updating their skills.
Credentials matter. Our therapists have advanced training:

• FCAMPT – Fellow of the Canadian Academy of Manipulative Physiotherapists. Christine and Anthony have completed post-graduate education and attained internationally-recognized qualifications in hands-on therapy
• Certified Gunn IMS Practitioner – Our physios are extensively trained in intramuscular stimulation. This technique also known as dry needling can provide instantaneous muscle relaxation
• ImPACT Concussion Trained
• Vestibular Rehabilitation Certificate
• Soft Tissue Release
• Mulligan Mobilization with Movement
• RAPID Neurofascial Reset

Our three knowledgeable registered Physiotherapists have many techniques to treat your injuries and the experience to find what works best for you. Hence, all team members of Excite Physiotherapy are licensed and thoroughly trained, helping you to get the help you need with the ability to use insurance for financial assistance. Additionally, we offer free 15-minute virtual consultations where we can get to know each other, discuss a potential treatment plan, and learn more about how we can help you.

How do I know I’m getting the best care?

Another way to ensure you are being treated at the clinic that is best for you is to ensure your healthcare provider is fully proficient in treating your condition. Many clinics specialize in specific pathologies and may be able to manage your circumstances better than the average facility. Ask your family and friends for recommendations where they have first-hand experience, use the resources around you for reassurance, and additionally request for your family doctor or other healthcare professional’s opinion.

Furthermore, finding the right help can be challenging, especially for those stuck in the cycle of frustrations of receiving care and not getting any better. The tips listed throughout this posting may help you to find the best physiotherapy services in your area, as well as to get better as fast as possible. Finally, to find the best physiotherapy clinic, remember to explore your options, judge reviews, and reach out when needed!

Gracyn Emmerton, PTA Candidate

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