Back Pain Slowing You Down? We 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 Boost 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).
Prevent Back Pain and 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 Boost 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
- 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.
- 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.
- 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 Boost Physical Therapy 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.
Why Physical Therapy at Boost 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 Boost 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!
Grilled Shrimp Tacos with Peach Salsa
Ingredients:
- 1/2 medium red onion, thinly sliced
- Juice of 2 limes
- Kosher salt and freshly ground pepper
- 1 large ripe peach, pitted and diced
- 1/2 small avocado, pitted and diced
- 2 tbsp finely chopped fresh cilantro
- 1 tsp tajin
- 1/4 tsp chili powder, divided
- olive oil spray
- 1 1/2 lbs jumbo raw shrimp, shelled & deveined (weight after peeling)
- 1/4 tsp kosher salt
- 1/8 tsp cayenne pepper
- 8 6-in corn tortillas
Directions:
- In a small bowl, combine the onion, juice from 1 1/2 limes, and a large pinch of salt. Toss to combine and let the mixture pickle while you prepare the other ingredients, stirring occasionally.
- In another small bowl, combine the peach, avocado, cilantro, 1/4 tsp chili powder, and the juice from the remaining lime half. Sprinkle generously with salt and toss to combine. Make sure it’s well-seasoned, then set aside.
- Preheat the grill, a grill basket or a grill pan to medium-high heat and spray with oil. Pat the shrimp dry and spray with oil. Season with 1 tsp tajin, 1/4 tsp kosher salt and cayenne pepper.
- Add the shrimp to the prepared grill and grill for 2 to 3 minutes per side, until the shrimp are pink and firm. Transfer the shrimp to a plate to cool while you char the tortillas on the grill, about 1 minute per side until slightly charred.
- To assemble, divide the shrimp equally among the tortillas. Top with a heaping spoonful of salsa, a few pickled onions, and serve, with lime wedges and extra pickled onions on the side.
