Back Pain Slowing You Down? Physical Therapy Can Help!
Here’s a fact about back pain that may bring you some comfort: it’s one of the most common musculoskeletal complaints in the world. Around 80% of people will have back pain at least once. So, if you’re suffering now, you probably aren’t the only one!
Of course, that thought does little to help if your back pain keeps you from performing day-to-day activities — as it often does. Back pain is often accompanied by mobility restrictions that make walking, rising from sitting, or bending over difficult. And if left untreated, it can sometimes lead to long-term pain and dysfunction.
At Alpine Physical Therapy, we know how debilitating back pain can be. Our team of dedicated physical therapists will help you understand the cause or causes of your back pain and work with you to develop a personalized treatment plan that will let you get back to the activities you love to do.
Call our clinic today to set up your initial consultation!
What Causes Back Pain?
One of the reasons that back pain is so common is that it’s associated with several different injuries, underlying conditions, or lifestyle factors. That said, most back pain is non-specific, meaning it’s not caused by a specific disease or specific structural problem, but caused by mechanical issues. Mechanical issues are difficult to pinpoint and may include multiple tissues in and around the spinal joints.
The first step in treating your back pain is understanding what’s contributing to it. Our therapists will perform a comprehensive evaluation to help us learn as much as possible about your experience with back pain, including screening for any mobility limitations or weakness you’re struggling with.
Here are some of the more common sources of back pain that we see at our clinic:
- Strains and Sprains: A strain occurs when you injure the muscles in your back. A sprain occurs when you injure the ligaments that link your spinal vertebrae. Both can cause pain and limited mobility, and they often result from lifting with improper form (such as twisting while lifting) or attempting to lift something too heavy.
- Herniated Discs: Soft, flexible discs separate and cushion your spinal vertebrae. If one of those discs herniates — that is protrudes out — and irritates a nearby nerve, it can lead to intense pain, feeling “stuck” in a stooped over position, and often pain down the leg known as sciatica.
- Osteoarthritis: Osteoarthritis is the most common form of arthritis in the world, occurring when the cartilage and bone tissue in a joint degenerate and become inflamed. While we often associate it with the hips, knees, or hands, it can occur in the spine, too. Spinal osteoarthritis is sometimes called spondylosis.
- Lifestyle Factors: Several factors can contribute to lower back pain, including improper posture, prolonged sitting, or weakness in the muscles that wrap and support your spine (your core muscles).
Patient Succes Story
“Brett is awesome. I came in with a pretty big hip issue and within a week I was walking normally again. After that, nailed down a great workout routine to keep it from coming back again too. Absolutely coming back for any future PT needs.” – James
Why Physical Therapy at Alpine Physical Therapy Is Your Back Pain Solution
While back pain often resolves on its own within 1-3 months, physical therapy is an excellent choice for people with particularly intense pain or extremely restrictive mobility. It’s also useful for people with chronic back pain — defined as pain that lingers past that three-month mark.
We customize all our back pain treatment plans according to your specific needs: the location and severity of your back pain, any mobility restrictions, your ability level, and overall goals. We’ll work to address the underlying issues causing your pain rather than simply masking the symptoms.
How will we do this? Through a blend of the following techniques:
- Manual therapy helps manage pain, promote blood circulation, and improve mobility.
- A personalized therapeutic exercise plan improves the strength, flexibility, and endurance of your back and core muscles. Muscle weakness significantly contributes to lower back pain, so exercise is a must.
- Specialized training, such as proper techniques and activities that simulate functional movements you’ll need to perform (i.e., squats, lunges, lifting, etc.).
- Prevention strategies help reduce future back pain incidents. These strategies might include postural corrections or suggestions for at-home exercises, such as a walking program or regular strength and mobility practice.
Get Moving Again with Physical Therapy!
Back pain is more than just pain. It can severely restrict your mobility, leading to less exercise and movement, further contributing to pain and dysfunction. The Alpine Physical Therapy team is here to help you break that cycle and find relief from back pain for good. Call us today to schedule an appointment!
Dr. Zachary Taillie
DPT, OCS, CSCS | Co-Owner
As a former college athlete and someone who still enjoys being very active, I have experienced the highs and lows associated with injury. As a former patient, I witnessed first hand the gift of getting back to what I love after an injury. The desire to share this gift with others is what motivated me to become a physical therapist and continues to drive my practice today. I am a board certified specialist in Orthopedics, a Certified Strength and Conditioning Specialist, certified in Functional Dry Needling, and have completed the SFMA level I and II courses.
Prevent Back Pain & Mobility Restriction Before It Starts!
Do any of these statements apply to you?
- I have a job that requires me to sit at a desk.
- I struggle to find time to exercise regularly.
- I never learned proper lifting techniques.
- People frequently tell me I slouch.
If so, you may be at a higher risk of developing back pain. Several lifestyle factors can increase the likelihood of an injury leading to back pain. Fortunately, physical therapy at Alpine Physical Therapy is a great choice not only for resolving back pain but for stopping it before it even begins!
Three Simple Back Pain Prevention Tips
Tip 1: Exercise. Regular physical activity helps strengthen the muscles that support and stabilize your spine. Find something that suits your interests and ability level, such as daily walks, simple resistance exercises, or dance fitness classes.
Tip 2: Minimize Sitting. Prolonged sitting can have wide-ranging effects, including increased pressure on your spine. If you have a desk job, get up and move around every 30 minutes or so, even if it’s just to stand up and stretch.
Tip 3: Ask for Help. When it comes to lifting heavy objects, don’t get ambitious! Ask for help when lifting anything heavy or awkwardly shaped, and make sure you’re using proper lifting techniques. Not sure what those are? Our therapists will happily show you how to lift without risking injury.
While these tips can get you started, the Alpine physical therapists can help you develop a customized back pain prevention plan. We’ll help you identify any lifestyle factors that might put you at risk of developing back pain and then work with you to address them.
Recipe of the Month: Vegetarian Fajitas
Ingredients:
- ½ tablespoon extra virgin olive oil
- 1 large yellow onion, thinly sliced
- 2 medium bell peppers, seeded and thinly sliced
- 1 clove garlic, minced
- 2 large portobello mushrooms, sliced into ½ inch slices
- ½ teaspoon smoked paprika
- ½ teaspoon onion powder
- ½ teaspoon black pepper
- ½ teaspoon cumin
- ½ teaspoon kosher salt
- 1 medium lime, zest and juice
- minced cilantro, optional
- tortillas, avocado, cheese, sour cream, tomatoes, etc, for serving
Instructions:
- Preheat ½ tablespoon extra virgin olive oil in a 12 inch cast iron skillet over medium-high heat. Once heated, add 1 large yellow onion (sliced) and 2 medium bell peppers (sliced). Saute for 4-5 minutes or until onions begin to soften and caramelize.
- Add in 1 clove garlic (minced), 2 large portobello mushrooms (sliced), ½ teaspoon smoked paprika, ½ teaspoon onion powder, ½ teaspoon black pepper, ½ teaspoon cumin, and ½ teaspoon kosher salt. Saute for 4-5 minutes longer until mushrooms soften and the liquid that was released into the pan mostly renders off (it will not all render off and that is okay!)
- Turn off the heat and stir in the zest and juice of 1 medium lime.
- Use a slotted spoon and serve on top of your favorite tortillas and top as desired.
