Upper back pain is something we see very frequently in the clinic, and it often surprises people how common it has become.
Many patients describe a similar experience: tightness between the shoulder blades, tension that creeps into the neck and shoulders, or a dull ache that builds gradually throughout the day.
By the evening, the discomfort can make sitting, driving, or even relaxing feel uncomfortable.
Because the sensation often feels muscular, most people assume the problem is simply tight muscles that need stretching or massage.
While those things can provide temporary relief, they rarely solve the real issue.
In many cases, upper back pain is not just about tight muscles — it is about how the body is moving and adapting over time.
The Hidden Postural Pattern Behind Many Cases
One of the most common contributors to upper back pain is a movement pattern known as Upper Crossed Syndrome.
This pattern develops when certain muscles in the front of the body become tight and dominant while the stabilizing muscles of the upper back become weaker and less active.
As this imbalance develops, posture begins to shift.
The shoulders round forward. The head drifts slightly forward. The upper back muscles are forced to work harder to hold the body upright.
Over time, this increased workload places stress on the joints, muscles, and connective tissues of the upper back and neck.
This is why many people feel relief after stretching or massage, only to have the pain return later — the underlying imbalance has not been addressed.
The Role of Thoracic Spine Mobility
Another important factor that often contributes to upper back pain is reduced mobility in the thoracic spine, the portion of the spine located in the middle of the back.
The thoracic spine plays a major role in rotation, posture, and shoulder function.
When this area becomes stiff — which commonly happens with prolonged sitting or repetitive postures — the neck and shoulders often compensate.
The body begins to borrow movement from nearby joints that are not designed to handle that workload.
Over time, this creates excessive stress in the upper back and neck.
In many cases, restoring proper thoracic mobility, reducing tension in the chest and shoulders, and strengthening the postural muscles of the upper back can dramatically improve how the entire system functions.
Fixing the Cause — Not Just the Symptoms
At Back In Motion, this is exactly why our approach focuses on identifying the root cause of a problem rather than simply treating the painful area.
Through the Gray Method™, we evaluate how different parts of the body are working together and determine where movement limitations or imbalances may exist.
Treatment often involves:
• improving thoracic mobility • reducing tightness in the front of the body • strengthening the stabilizing muscles that support posture and shoulder mechanics
When these elements are addressed together, the body begins to move more efficiently, and the upper back no longer has to work overtime to compensate.
The Good News: Upper Back Pain Is Highly Treatable
Upper back pain has become increasingly common in today’s world, especially with the amount of time many people spend sitting, working at computers, or looking down at phones.
The encouraging news is that when the underlying movement patterns are identified and corrected, upper back pain is often very treatable.
By focusing on restoring proper movement and building strength around healthier patterns, people can not only reduce their current discomfort but also prevent the same problem from returning in the future.
If you experience lower back pain while sitting, you are not alone. In fact, sitting is one of the most common causes of lower back pain. Whether you have a sedentary job that requires you to sit at a desk for hours or spend a lot of time in a car or on a plane, back pain can make it challenging to get through the day. The good news is that there are many ways to prevent and treat lower back pain from sitting. In this article, we will explore the most common reasons why your back may hurt when you sit and offer tips on how to prevent and manage this discomfort and what may be the best overall treatment for lower back pain.
Causes of Back Pain When Sitting
1. Poor Posture
One of the most common causes of back pain when sitting is poor posture. When you slouch or hunch over, it strains the muscles and ligaments in your back, leading to pain and discomfort. If you spend a lot of time sitting, it’s essential to pay attention to your posture. Ensure your feet are flat on the floor and your knees are at a 90-degree angle. Your back should be straight, and your shoulders should be relaxed. You should always sit with your back against your backrest. This relaxes your lower back muscles. When you don’t use the back of your chair, you contract your lower back and psoas muscles. This causes increased compression and shear forces to your spine. If you have trouble maintaining good posture, consider using a lumbar cushion or an ergonomic chair to help support your back. Remember, your back to maintain its natural lumbar lordosis and not have too much flexion or extension.
2. Weak Core Muscles
Another cause of back pain when sitting is weak core muscles. The core muscles in your abdomen and back play a crucial role in supporting your spine. If these muscles are weak, it can put extra pressure on your back when you sit. Commonly, individuals that have a posterior pelvic tilt may have lower back pain when sitting. This is because their spine is too flexible and rounds, which ultimately puts increases stress and strain on the ligaments, which eventually leads to hypermobility. To strengthen your core muscles, try strengthening your lower back and hip flexor muscles. They will help pull your back out of a posterior pelvic tilt and allow your spine to be less flexible while sitting.
3. Prolonged Sitting
Prolonged sitting is another common cause of back pain. When you sit for long periods of time, it can cause your muscles to become stiff and your joints to become immobile. This can lead to pain and discomfort in your back. To prevent back pain from prolonged sitting, try to get up and move around every 30 minutes. Take a short walk, do some stretching exercises, or simply stand up and move around to help loosen up your muscles and joints.
4. Inactivity
Inactivity is another cause of back pain when sitting. If you lead a sedentary lifestyle and don’t get enough exercise, it can cause your muscles to become weak and stiff, leading to pain and discomfort in your back. To prevent back pain from inactivity, get at least 30 minutes of moderate exercise each day. This can be as simple as walking briskly or doing light strength training exercises. If you have a sedentary job, consider investing in a standing desk or taking regular breaks to move around.
5. Muscle Imbalances
Muscle imbalances can also contribute to back pain when sitting. When specific muscles are stronger than others, it can cause your body to become imbalanced, leading to pain and discomfort in your back. To prevent muscle imbalances, it’s essential to incorporate various exercises into your routine that targets different muscle groups. If you’re not sure where to start, consider working with a physical therapist or personal trainer who can help you develop a balanced exercise routine.
6. Herniated Discs
Herniated discs can also be a contributing factor to back pain when sitting. A herniated disc occurs when one of the rubbery discs that cushion your vertebrae shifts out of place. This can cause pressure on the sciatic nerve, resulting in pain and discomfort in your lower back.
While less common, herniated discs can also cause back pain when sitting. A herniated disc occurs when the soft, gel-like center of a spinal disc pushes through a tear in the outer layer of the disc, putting pressure on the surrounding nerves and causing pain. If you have a herniated disc, it’s essential to work with a healthcare professional to develop a treatment plan. This may include physical therapy, pain management techniques, and in severe cases, surgery. The McKenzie Method is a great approach to alleviating a herniated disc.
7. You’re Sitting in the Wrong Chair or Couch
If you slouch, hunch over, or lean to one side when you sit, it can put extra strain on your muscles and ligaments, leading to pain and stiffness. To avoid this, make sure you sit with your back straight; your shoulders relaxed, and your feet flat on the floor. Your knees should be at a 90-degree angle, and your computer or work surface should be at a comfortable height to avoid straining your neck or shoulders. If you find that you have difficulty maintaining good posture, consider investing in an ergonomic chair or a lumbar cushion to provide extra support for your back.
Say Goodbye to Lower Back Pain When Sitting
Back pain when sitting can be a frustrating and debilitating condition, but there are many things you can do to prevent and manage it. By paying attention to your posture, strengthening your core muscles, taking breaks from prolonged sitting, staying active, and addressing muscle imbalances, you can reduce your risk of back pain and improve your overall health and well-being. If you’re experiencing back pain when sitting, don’t hesitate to seek help from one of our Doctors of Physical Therapy at our physical therapy clinics in Fort Myers, Cape Coral, and Estero. We provide personalized advice and treatment options. With the right approach, you can return to feeling your best and enjoying your daily activities without the burden of lower back pain.
“Effect of dynamic sitting on back muscle activity during computer work in healthy individuals and patients with lower back pain” by Ryu et al. (2019) explores the potential benefits of using a dynamic sitting device to reduce lower back pain and improve muscle activity in individuals with sedentary jobs.
“A systematic review of the effectiveness of exercise and physical therapy for chronic non-specific low back pain” by Qaseem et al. (2018) examines the role of physical therapy and exercise in the management of chronic lower back pain, including the use of specific activities for individuals who sit for prolonged periods.
“Comparison of the effects of the different seat supports on lower back pain and trunk muscle activity in long-duration truck drivers” by Lee et al. (2016) investigates the use of different types of seat supports in long-distance truck drivers and their impact on reducing lower back pain.
“Sitting and low back pain: the positive and negative effects of sitting on our spine” by Mieritz et al. (2014) provides an overview of the impact of prolonged sitting on lower back pain, including the potential adverse effects on spinal health and the importance of breaks and movement.
Have you seen a round bump on your back while looking in the mirror?
Afraid you may have or are developing a hunchback?
These things often make you wish you had listened to grandma when she chastised you about your poor posture and not sitting or walking straight.
Now, decades later, your back is wonky, and you don’t know what to do about it. Worry not! We have a lot of answers for you.
With us, you will be ‘back to your old self in no time! We can show you exactly how to improve and reverse your hunchback!
What Is A Hunchback?
A hunchback, or Kyphosis, known medically, is a forward rounding of the back. While it could occur at any time, it is more common among older women.
Kyphosis due to age is usually caused when spinal bones crack due to weakness. Infants or teens may also get other types of Kyphosis due to abnormal formation of their spine.
Mild Kyphosis does not cause too many problems and can be dealt with relatively simply. Severe Kyphosis, on the other hand, can be disfiguring and can cause pain. Its treatment depends on age, the cause, and the extent of the curvature.
If you have mild Kyphosis, you might not spot any noticeable signs on the outside. If you experience pain and stiffness, it might be a sign to take a trip to the doc.
Severe Kyphosis, on the other hand, will be pretty noticeable – fatigue, a protruding bump on your back, along with pain, stiffness, and cramps are telltale signs. You may also have tenderness around the area.
What Causes A Hunchback or Kyphosis?
Each section of your spine has a natural curve to it. Kyphosis relates to the bend in the thoracic spine in the middle of your back. The individual vertebrae in your back make up a healthy spine shaped like stacked up cylinders. Kyphosis happens when the upper back vertebrae become wedge-shaped.
There could be several causes of Kyphosis.
Osteoporosis
Osteoporosis is a bone-thinning disorder that can cause your spine to curve spinal curvature, especially if there are compression fractures due to weakened vertebrae. This is a most common condition in older women and people who consume corticosteroids for long periods.
Fractures
Crushed or broken vertebrae, also known as compression fractures, can cause your spine to curve outwards. These mild fractures don’t usually produce noticeable signs or symptoms.
Degenerative Spinal Arthritis
The bones in your spine may experience some stiffness and may get worse over time, just like any other part of your body. Ankylosing spondylitis, a form of inflammatory arthritis, usually strikes in early adulthood.
Disk Degeneration
Your spine has soft, circular disks between vertebrae that act as cushions. As one age, these disks dry out and shrink and are known to worsen Kyphosis.
Scheuermann’s Disease
This disease, also known as Scheuermann’s Kyphosis, typically begins when teens experience a growth spurt before puberty. This is a lot more common in boys than in girls.
Birth Defects
As with many other conditions, undeveloped spinal bones before birth can cause Kyphosis.
Each section of your spine has a natural curve to it. Kyphosis relates to the bend in the thoracic spine in the middle of your back. The individual vertebrae in your back make up a healthy spine shaped like stacked up cylinders. Kyphosis happens when the upper back vertebrae become wedge-shaped.
There could be several causes of Kyphosis.
Osteoporosis
Osteoporosis is a bone-thinning disorder that can cause your spine to curve spinal curvature, especially if there are compression fractures due to weakened vertebrae. This is a most common condition in older women and people who consume corticosteroids for long periods.
Fractures
Crushed or broken vertebrae, also known as compression fractures, can cause your spine to curve outwards. These mild fractures don’t usually produce noticeable signs or symptoms.
Degenerative Spinal Arthritis
The bones in your spine may experience some stiffness and may get worse over time, just like any other part of your body. Ankylosing spondylitis, a form of inflammatory arthritis, usually strikes in early adulthood.
Disk Degeneration
Your spine has soft, circular disks between vertebrae that act as cushions. As one age, these disks dry out and shrink and are known to worsen Kyphosis.
Scheuermann’s Disease
This disease, also known as Scheuermann’s Kyphosis, typically begins when teens experience a growth spurt before puberty. This is a lot more common in boys than in girls.
Birth Defects
As with many other conditions, undeveloped spinal bones before birth can cause Kyphosis.
Back in Motion’s Gray Method™ is here to help. We can improve and even reverse your hunchback!
Named after me the founder and inventor of the Gray Method™, but also because there are many “grey areas” when treating a patient. Not everything always has a direct cause and effect, i.e., not everything is completely black and white.
“The Gray Method™” is a compilation of the approaches of countless experts I studied and worked with, along with his personal experience and successes with patients.
Pinpointing the CAUSE and starting point of your pain, injury, pain, or stiffness is the premise behind this whole method. It doesn’t just deal with the immediate symptoms.
By employing “The Gray Method™,” not only will your pain be alleviated, but you will also know exactly why your back curved the way it did in the first place.
Through this, you will know for sure where it all started and avoid it so that the pain doesn’t pay you another visit. The treatment makes no sense if it’s only going to give temporary relief and come back a few months later?
It is essential to address the root cause and underlying issue especially when it comes to hunchbacks.
More importantly, the Gray Method™ does not isolate just one problem area and treats that as if it exists independent of the rest of the body. The entire body is examined and seen as one unit that functions in relation to each other.
This method does not stop at the surface. All underlying causes of your pain, stiffness, or injury are addressed. We also stimulate the body to heal itself through movement, hands-on care, and patient education without all the MRI’s, X-RAYS, or other expensive tests.
BONUS: Improve Your Hunchback Immediately with This Exercise!
Watch the video below that I demonstrated at a seminar to learn an easy exercise that I recommend EVERYONE should do EVERYDAY till the day they die. This exercise will help improve posture, reduce back stiffness, and help reverse your hunchback!
https://vimeo.com/637570134
We don’t claim to be able to help everyone, but we have been able to help the majority of people we see on a day-to-day basis and see their lives transform.
Well, what are you waiting for? Get relief and correct your hunchback by filling out a simple form by clicking here or calling our office directly at 239-766-5590 to learn more about how the Gray Method™ can help you reverse your hunchback once and for all!
Get Rid of That Pesky Lower Back Pain for Good with Lower Back Pain Physical Therapy in Fort Myers, FL…
Lower back pain is a widespread issue that can significantly affect your quality of life. Fortunately, physical therapy offers an effective approach to address the root causes of this pain and provide lasting relief. In this comprehensive guide, we will explore various lower back conditions and how skilled physical therapists can effectively treat them.
Understanding Physical Therapy for Lower Back Pain
Physical therapy is widely acknowledged as one of the most effective methods for managing lower back pain and injuries. Unlike short-term solutions that merely mask symptoms, physical therapy targets the underlying causes of pain, reducing the likelihood of recurring issues and long-term suffering. Scientific research supports the effectiveness of physical therapy for lower back pain. A study involving over 753,000 patients between the ages of 18 and 60 found that those who received early physical therapy treatment for back pain incurred significantly lower medical costs compared to those who delayed treatment (Childs et al., 2015). This emphasizes the financial benefits of early intervention. For individuals with chronic lower back pain lasting over 12 weeks, physical therapy remains the primary treatment option. Recent scientific reports classify physical therapy as a “first-line” treatment for chronic back pain due to its remarkable effectiveness and safety (Shipton, 2018).
Physical therapy treatments are tailored to address each patient’s specific needs and symptoms. Skilled physical therapists prescribe stretching, strengthening exercises, and other techniques to alleviate pain and promote healing. The specific exercises and treatments are based on the patient’s condition and medical history. Typically, patients attend physical therapy sessions once or twice a week, with the treatment plan adjusted as needed based on progress.
What Physical Therapy Entails
Physical therapy, administered by Doctors of Physical Therapy (DPT), focuses on the evaluation and conservative management of spine disorders. Unlike other medical practitioners, DPTs refrain from prescribing painkillers or invasive procedures to merely alleviate pain temporarily. Instead, they embark on a holistic approach to treat the root cause of the pain, thus preventing its recurrence.
The core elements of a physical therapy treatment plan may encompass stretching exercises, strengthening exercises, massage and foam rolling therapy, and heat/cold therapy.
However, the specific exercises and treatments employed vary according to the patient’s condition and medical history.
Initial sessions with a physical therapist often occur once or twice a week, with adjustments made to the treatment plan as necessary. These skilled professionals may also incorporate manual therapy and spinal manipulation techniques as part of the treatment process. During these hands-on approaches, the therapist targets specific points, mobilizes joints, and enhances circulation, all of which contribute to pain relief and long-term healing.
It’s important to note that manual therapy and spinal manipulation administered by physical therapists are considered safer alternatives to chiropractic care, which may employ more aggressive methods with a higher risk of injury.
Preparing for Your Physical Therapy Session
Before attending your initial physical therapy session, it’s beneficial to assess your lower back pain and share valuable observations with your therapist. Take note of factors such as what makes the pain better or worse, how long you’ve been experiencing it, and any previous treatments you’ve tried. Such information can guide your therapist to a more accurate diagnosis and treatment plan.
What Makes Your Pain Better or Worse?
Observe the following details:
Identify the circumstances that alleviate or exacerbate your back pain, such as sitting, standing, or sleeping. Your posture and age can significantly influence your lower back pain. Inadequate physical activity or excess weight can strain your back.
Consider underlying medical conditions. Diseases like cancer or arthritis, along with psychological conditions like anxiety and depression, can contribute to back pain.
Evaluate your lifting techniques. Proper lifting involves minimizing strain on your back by lifting from your legs, not your back. Poor lifting practices can lead to pain and injuries.
Note your smoking or nicotine product use. Nicotine products, especially through smoking, vaping, or e-cigarettes, can diminish blood flow to your spine, hindering nutrient delivery to your back discs and slowing the healing process. Nicotine can also exacerbate conditions such as Degenerative Disc Disease and increase the risk of osteoporosis.
A team of spine surgeons has noted that nicotine can also intensify Degenerative Disc Disease (when wear-and-tear of spinal discs cause pain) and increase the risk of osteoporosis (a condition that decreases bone density and can contribute to fractures), (Spinasanta et al., 2019).
How long have you suffered the pain?
Additionally, relay how long you’ve been experiencing the pain, whether it falls under acute, sub-acute, or chronic since each require a different treatment plan.
Acute Pain = pain that started within the past week
Sub-acute pain = pain that you’ve had anywhere from a week to twelve weeks
Chronic pain = pain that you’ve had for more than twelve weeks
What Treatments Have You Tried?
In discussing previous treatments you’ve attempted, include those that provided relief and those that did not, to avoid reiteration of ineffective methods.
The Physical Therapist’s Diagnostic Process
Your physical therapist will rely on your observations, a physical examination, and a comprehensive health history to determine the cause of your lower back pain. This multifaceted approach is essential for crafting an accurate diagnosis and identifying the root cause of your pain.
Here’s a breakdown of the diagnostic process:
Step 1: Initial Questions
The first step involves the therapist posing a series of questions related to your back pain, aimed at gathering essential information about your condition. These questions will encompass various aspects, such as your age, health-related habits, and the presence of specific symptoms like unexplained weight loss, muscle weakness, or sensory alterations.
The physical therapist may ask detailed questions like:
“What factors seem to alleviate or exacerbate your back pain?”
“How long have you been experiencing this pain?”
“Can you identify a specific incident or mechanism that triggered the pain? Did it result from a sudden injury or accident, or has it developed gradually over time?”
“What are your primary objectives or goals for treatment?”
“Have you previously attempted any treatments for your condition?”
While these questions may appear trivial at first, they hold considerable importance as they aid the physical therapist in pinpointing the underlying causes of your pain and devising an optimal treatment strategy for its alleviation.
Step 2: Physical Examination
Following the initial questionnaire, your physical therapist proceeds with a thorough physical examination aimed at gaining a deeper understanding of the issues surrounding your lower back. This examination serves as a crucial step in establishing an accurate diagnosis and identifying the root cause of your pain.
Once the underlying cause is ascertained, your physical therapist will formulate a customized treatment plan designed to address the source of the problem, with the ultimate goal of providing long-term relief from your symptoms.
“Here at Back in Motion, we Fix the Cause — Not just the Symptoms”
Throughout the physical examination, your physical therapist may request you to undertake the following assessments:
Step 3: Range of Motion
A “range of motion” assessment is employed to gauge the extent of movement achievable around a particular joint or body segment. To maintain an optimal range of motion, it is essential for the joint or muscle to exhibit good flexibility. This evaluation may involve the use of a goniometer, a tool resembling a ruler, delicately placed against the patient’s body to measure the joint angles.
When the assessment indicates a “poor range of motion,” it signifies that the joint or muscle lacks flexibility, potentially leading to discomfort and impeding the patient’s recovery process. Fortunately, a physical therapist can collaborate with the patient to enhance their range of motion, ultimately enabling increased flexibility and expediting the recovery journey.
Step 4: Muscle Strength Test
During this evaluation, you’ll be instructed to contract your muscles while engaging in straightforward movements. Your physical therapist might request that you perform actions like pressing down on their hand with your leg or applying force to their hand using your quadriceps (the muscle group situated in front of the hamstrings).
Physical therapists utilize a muscle strength grading scale to assess the strength and functionality of your muscles. The outcomes of this assessment will offer valuable insights to your physical therapist, assisting them in determining the most suitable strengthening exercises tailored to your specific needs.
Step 4: Neurological Tests
Your Doctor of Physical Therapy will guide you through various neurological tests to ascertain if there is any nerve involvement in your condition. These assessments encompass a range of evaluations, including:
Reflex Testing: To assess your reflexes.
Sensation Evaluation: To determine any alterations in your sensory perception.
Muscle Strength Assessment: To gauge the strength and functionality of your muscles.
Neural Tension Tests: To check for any tension or pressure on the nerves.
These neurological tests are essential in helping your physical therapist understand the extent of nerve-related factors in your condition, enabling them to tailor your treatment plan accordingly.
Step 5: Cause Detection Test
In certain cases, pinpointing the exact cause of an injury or pain can be challenging, even after initial assessments. If the cause remains unclear during the initial evaluation, your physical therapist will develop a treatment plan based on available information about your condition.
Throughout the course of your physical therapy, your therapist will continuously gather more data and insights to better understand the underlying cause, and they will adjust your treatment plan accordingly.
For example, one common culprit of persistent and often misdiagnosed lower back pain is related to limitations in the adjacent joints, such as the thoracic spine and hips. When these areas are weak or tight, they can lead to excessive movement or compensation in the lower back. Your physical therapist will work to address these issues as they become clearer during your treatment.
Step 6: Functional Test
This phase of the evaluation focuses on your ability to carry out everyday tasks effectively and aims to uncover the underlying causes of pain or injury.
For example, a common functional test involves standing on one leg and bending down to reach the floor to pick up an object. This test provides valuable insights into your bending and back usage techniques.
Moreover, for runners experiencing lower back pain during running, a crucial aspect evaluated is hip extension, a motion necessary for running. Poor hip extension in runners is often linked to lower back pain.
These assessments gauge various factors such as coordination, muscular balance, flexibility, and strength, providing essential information about your progress during your physical therapy journey.
Lower Back Conditions That Your Doctor of Physical Therapy Treats & How They are Treated
Once your specific condition has been diagnosed, your physical therapist will formulate a customized plan that takes into account the nature and severity of your ailment, the unique elements associated with your condition (including your medical history and factors that exacerbate or alleviate your symptoms), and your lifestyle. Additionally, proficient physical therapists may employ hands-on manual techniques to improve your mobility and alleviate discomfort, encompassing methods like manual therapy, including myofascial release, and spinal manipulation. If you recognize the symptoms of any of these lower back conditions discussed below, then exploring how a physical therapist can address your specific condition is essential.
1. Herniated & Bulging Discs
Herniated and bulging discs, while sharing similar symptoms, have distinct underlying causes. These conditions typically arise due to factors such as poor posture, spinal hypermobility, and improper bending techniques.
A herniated disc occurs when the soft, gel-like interior of your spinal disc protrudes into the spinal canal. This displacement exerts pressure on neighboring nerves, resulting in pain, numbness, and tingling sensations that often radiate from your back down into your leg.
Conversely, a bulging disc manifests when a crack develops in the disc’s outer layer, causing it to change shape and protrude outward. This alteration can also create pressure on nearby nerves.
Signs & Symptoms of a Herniated Disc
Symptoms of a Herniated Disc encompass leg pain, often concentrated on one side of the body, numbness or tingling sensations in the lower extremity, unexplained muscle weakness, a burning sensation in the affected area, and worsened pain during bending or prolonged sitting.
Treatment of a Herniated Disc
In the treatment of a herniated disc, your physical therapist will concentrate on fortifying the affected region with tailored strengthening exercises. These exercises aim to reduce the herniation or bulge while facilitating the healing of the disc’s outer layer, known as the annulus.
Your Doctor of Physical Therapy may also explore the use of spinal traction, repetitive extension-based exercises, and positional distractions to alleviate pressure on the nerve root, ultimately alleviating your leg, buttocks, or thigh symptoms.
Once the pain and neurological symptoms have subsided from your leg, the treatment shifts towards disc recovery and an investigation into the root cause of the disc herniation. Factors such as spinal hypermobility, necessitating enhanced stability, or poor bending mechanics due to limited flexibility, will be considered in the design of a tailored treatment plan to address the herniated disc.
As your disc embarks on the healing process, your condition is expected to improve, leading to the gradual reduction of troublesome symptoms
2. Joint Stiffness
Joint stiffness can arise from various factors, including the natural wear and tear of joints over time, injuries, arthritis, or other medical conditions and diseases.
Signs & Symptoms of Lower Back Stiffness
Identifying the signs and symptoms of lower back stiffness can be crucial. These may encompass:
Stiffness and pain upon waking
Discomfort and stiffness after prolonged periods of lying and pain after lying, sitting, or standing still
Reduced muscle flexibility
Limited joint mobility
Treatment
Addressing joint stiffness and restricted mobility typically involves a comprehensive approach. Your skilled physical therapist will prioritize techniques such as:
Mobilization exercises designed to enhance joint flexibility
The use of heat to promote increased blood circulation to the affected joints
Application of ice to alleviate inflammation
Manual therapy to mobilize the joint and provide relief to the surrounding muscles
Furthermore, your Doctor of Physical Therapy will prescribe tailored exercises to specifically target and improve spinal mobility and overall range of motion. This holistic approach aims to alleviate joint stiffness, enhance flexibility, and promote your overall well-being.
3. Postural Lower Back Pain
As the name implies, one of the primary culprits behind postural lower back pain is poor posture. Incorrect standing, lifting, or sitting over extended periods can exert abnormal stress on the spine, potentially leading to structural changes in this vital area.
When left untreated, postural back pain can escalate, with many patients eventually developing conditions like bulging or herniated discs. Poor posture can fundamentally reshape the spine, potentially constricting blood vessels and nerves, ultimately triggering discomfort. This condition may also contribute to issues affecting your discs, joints, muscles, and ligaments.
Signs & Symptoms of Postural Lower Back Pain
Recognizing the signs and symptoms of postural lower back pain is critical, as they may include:
Poor posture
Muscle weakness or tightness
Inadequate core stability
Sedentary lifestyle
Pain when sitting for prolonged periods
Treatment of Postural Lower Back Pain
Your dedicated physical therapist will begin by pinpointing the muscles responsible for your poor posture, tailoring specific strengthening exercises to address these areas. Once your postural muscles are reinforced, maintaining good posture becomes more manageable.
Additionally, your physical therapist will guide you on proper sitting techniques, as incorrect sitting can hinder the effectiveness of other treatments. Given that this condition is closely associated with poor posture, addressing sitting habits is crucial in preventing ongoing irritation of your lower back.
Over time, certain muscles may have tightened due to sustained poor posture. To counteract this, your physical therapist will prescribe exercises designed to enhance your flexibility, thereby reducing stiffness and pain. For example, prolonged sitting often leads to a rounded thoracic spine, which can heighten the risk of postural pain in the lower back.
In some cases, skilled physical therapists may incorporate manual therapy and spinal manipulation alongside other treatments. These manual techniques aim to improve circulation, loosen muscles, aid in muscle tissue repair, mobilize stiff joints, reduce inflammation, and enhance the function of nerves that may have been compressed due to poor posture.
4. Sacroiliac Joint Dysfunction
Sacroiliac Joint Dysfunction is a condition where the joint, whether hypermobile or hypomobile, may become inflamed, leading to lower back pain.
Various factors can contribute to this condition, including pregnancy and childbirth, weak muscles in the pelvis or lower back, scoliosis, leg length discrepancies, or previous lower back surgery.
Signs & Symptoms of SI Joint Pain
Dull pain in the lower back
Pain radiating into the buttocks and thigh
Pain localized across the SI joint
Pain experienced at the end ranges of motion or during prolonged sitting
Poor stability in the lower back and pelvic region while sitting, standing, or exercising
Hypermobility syndrome
Treatment of Sacroiliac Joint Dysfunction
When seeking treatment for Sacroiliac Joint Dysfunction, your physical therapist will first assess whether your condition is primarily due to hypermobility or hypomobility of the joint.
Hypermobility: If the condition results from joint hypermobility, your physical therapist will emphasize stability exercises to enhance the joint’s stability.
Hypomobility: In cases of joint hypomobility, manual therapy and spinal manipulation may be recommended to mobilize the joint. Additionally, a personalized treatment plan will be crafted, comprising stretching, strengthening, and aerobic exercises to alleviate stiffness and restore joint mobility.
5. Sciatica
Sciatica is a condition characterized by lower back pain resulting from the irritation of the sciatic nerve. The sciatic nerve, the body’s largest nerve, originates in the lower back and extends through the buttock area. Its nerve endings travel down the lower limbs, which is why individuals often experience numbness or tingling in their leg when the nerve is irritated.
The most common cause of sciatic nerve irritation is the tightness, entrapment, or inflammation of the nerve at the piriformis muscle.
Signs & Symptoms of Sciatica
Difficulty bending or sitting
Numbness, tingling, or pain in the leg
Pain with straightening the knee
Muscle guarding of the piriformis muscle
Pain during activities such as swinging a golf club or other sporting endeavors
Difficulty sleeping
Treatment of Sciatica
When considering treatment for sciatica, your physical therapist will prescribe exercises and stretches specifically designed to enhance lower back flexibility and reduce stiffness. You may also be introduced to flossing exercises, which help stretch and move the sciatic nerve, providing relief.
In cases where flossing exercises fail to alleviate the issue, your physical therapist may employ myofascial release or the Active Release Technique to relax the piriformis muscle.
It’s important to note that if the pain is attributed to a herniated disc, treatment will be tailored to address this specific condition. Although herniated discs can mimic the symptoms of sciatica, their treatment differs significantly. This underscores the importance of consulting a healthcare professional for an accurate diagnosis.
Physical therapists who remain current with the latest treatment techniques may utilize methods such as manual therapy or myofascial release to relax tightened muscles and tissues, particularly in the piriformis muscle, providing effective relief for individuals experiencing sciatica.
6. Spinal Stenosis Treatment
Spinal stenosis is a medical condition characterized by the narrowing of spaces within the spine, resulting in increased pressure on the nerves that traverse through the spinal canal. This narrowing is typically due to the wear-and-tear of the discs, causing the canal where the nerves exit the spine to constrict.
Spinal stenosis primarily affects the lower back and neck regions, and individuals with this condition may experience pain in both areas. Additionally, it can lead to symptoms like tingling, numbness, or muscle weakness, which tend to worsen over time.
Signs & Symptoms of Spinal Stenosis
Numbness or tingling in a foot or leg
Issues related to walking and balance
Lower back pain
Lower back pain exacerbated by standing and walking and relieved by sitting
Bowel or bladder dysfunction (in severe cases)
Treatment of Spinal Stenosis
It is imperative to seek treatment for spinal stenosis, as this condition can progress and give rise to more severe symptoms, including bowel or bladder dysfunction and, in severe cases, paralysis if left untreated.
Your physical therapist will employ a variety of techniques and exercises specifically tailored to your condition to alleviate the compression on the nerves within the spinal canal.
One often overlooked aspect of spinal stenosis treatment involves addressing the hip. Tightness in the front of the thigh can lead to excessive arching of the lower back as the spine compensates. This, in turn, further narrows the spinal canal. Therefore, an effective approach to treating spinal stenosis involves stretching the front of the hip.
In cases where muscle weakness is evident, your physical therapist will prescribe targeted exercises to bolster your strength. Those experiencing balance and coordination issues will be provided with exercises to enhance these skills.
Moreover, your physical therapist may offer manual therapy and a personalized stretching regimen to enhance spinal flexibility and mobilization. This approach can manually open the foramen, reducing pressure on the nerves and relieving discomfort associated with spinal stenosis.
More About Treatments For Lower Back Pain
In our discussion, we’ve highlighted the efficacy of manual treatments like “manual therapy,” “spinal manipulation,” “myofascial release,” and targeted exercises. These approaches, when applied by experienced physical therapists, have proven effective in addressing a wide range of lower back conditions.
It’s important to recognize that physical therapists often employ a combination of these manual treatments along with other therapeutic modalities. This multifaceted approach is designed to not only alleviate the symptoms but also target the root causes of your specific condition, ensuring comprehensive care.
However, it’s crucial to acknowledge that not all Doctors of Physical Therapy possess the qualifications and expertise to administer these specialized interventions and treatments. Therefore, it’s essential to choose your healthcare provider wisely to receive the most effective and appropriate care for your lower back ailment.
To gain a deeper understanding of each treatment type, continue reading as we delve into the specifics of these therapeutic approaches.
1) Manual Therapy
Manual therapy encompasses a set of techniques, including therapeutic massage and joint mobilization, aimed at reducing pain and enhancing mobility. During your session, your skilled physical therapist will employ hands-on methods to manipulate and apply pressure to specific joints and muscles.
You might also be guided through particular stretches while your physical therapist applies controlled pressure at specific points on your body. This intricate form of therapy contributes to your healing process by diminishing pain, boosting your range of motion, facilitating improved blood circulation, and alleviating muscle spasms.
2) Myofascial Release
Myofascial release is a specialized manual therapy technique that concentrates on targeting myofascial tissue. Myofascial tissue is a form of connective tissue responsible for supporting and safeguarding muscles and bones.
When your myofascial tissue becomes excessively tight, it can lead to discomfort and limited mobility in specific areas of your body, especially in the lower back. Physical therapists possess the expertise to alleviate tension in myofascial tissue through a distinctive massage technique.
It’s essential to note that not all physical therapists are proficient in manual therapy and myofascial release. Typically, it requires the skills of highly trained physical therapists to expedite a patient’s recovery using these methods.
Dr. Scott Gray and his team of experts are renowned in their respective fields, assisting patients in achieving relief through the application of manual therapy, myofascial release, and spinal manipulation. Feel free to reach out today to discover how our proficient team can help alleviate your lower back pain.
Ready To Get Started?
Don’t hesitate to initiate your journey toward relief. You can get in touch with us by clicking the link below or by directly calling us at 888-973-2899.
Manual therapy and myofascial release are valuable treatments that offer both immediate and long-term relief to individuals grappling with chronic and acute back pain. These therapeutic approaches can effectively address joint issues, muscle strains, back injuries, as well as conditions like herniated or bulging discs.
3) Spinal Manipulation
Spinal manipulation is a specialized technique effective in alleviating acute lower back pain (pain experienced within the first 0-4 days) and sub-acute lower back pain (pain experienced within 1-12 weeks). During this procedure, a qualified practitioner, such as a physical therapist, chiropractor, or medical doctor, employs their hands or a specialized tool to administer a controlled thrust to a joint within the spine.
This controlled thrust serves to enhance joint mobility beyond its natural capabilities. Consequently, spinal manipulation can improve both mobility and muscular functionality while mitigating pain.
It’s important to note that chiropractors sometimes adopt a more aggressive approach to spinal manipulation, potentially increasing the risk of side effects or unintended consequences. Fortunately, Doctors of Physical Therapy tend to adopt a more conservative approach, aiming to maximize the benefits while minimizing potential risks. This approach ensures a safer and more effective therapeutic experience.
#4 Specific & Custom Exercises
Just as with medication, exercise is a potent intervention. Whether you’re dealing with an illness or an urgent medical condition, the right dosage of a specific drug can either improve your health or exacerbate the issue.
When it comes to exercise, it’s no different. Exercise can be thought of as a type of “prescription,” and like any drug, too little or too much can yield adverse effects.
The same principle applies to the selection of exercises. Engaging in the wrong exercises can either improve your condition or worsen it.
This underscores the vital role of a knowledgeable Doctor of Physical Therapy in your treatment. These experts can precisely identify the nature of your lower back condition, recognizing that each ailment demands a tailored and precise treatment approach.
For example, if you’re dealing with a disc herniation, performing flexion exercises can exacerbate your lower back pain.
Likewise, administering spinal manipulation to a “hypermobile” patient can intensify their symptoms. This is why seeking the guidance of a skilled professional is of paramount importance in ensuring the right exercises are prescribed for your unique condition, thereby promoting a safe and effective path to recovery.
What Can you Do in the Meantime?
Rather than enduring discomfort until your scheduled appointment, there are several widely recommended back pain relief exercises and strategies suggested by physical therapists that you can try to initiate the process of recovery.
Should you experience exacerbation of your symptoms while implementing these suggestions or engaging in the provided back pain relief exercises, it’s essential to discontinue them. Make sure to communicate to your physical therapist which exercises have had an impact on your condition, whether positively or negatively. This information will contribute to a more accurate assessment and tailored treatment plan during your consultation.
Tip #1: Pay Attention to Posture
Your posture is a daily habit that can significantly impact your overall well-being. Poor posture can increase your vulnerability to fractures, injuries, and discomfort. Changing ingrained habits can be challenging, but making a conscious effort to maintain good posture while sitting, standing, or moving can help retrain your brain to automatically adopt a healthier posture.
What constitutes proper posture? To gain a sense of good posture, you can perform posture tests while sitting, standing, and walking:
Correct Sitting Posture
Sit with your buttocks and back against the chair’s backrest, maintaining forward-facing alignment so that your ears are directly above your shoulders.
Position your knees at or slightly below hip height, ensuring your feet are flat on the floor with ankles just in front of the knees.
If your lower back doesn’t make contact with the chair’s backrest while maintaining an upright posture, you can place a rolled-up towel or a back-support pillow between the chair and the curve of your lower back.
Correct Standing Posture
Stand with your feet shoulder-width apart, maintaining a slight bend in your knees, and face forward to align your ears over your shoulders.
Imagine a straight line running down your body, connecting your head, shoulders, hips, knees, and feet. There should be a slight curve in your lower back and shoulder blades.
You can assess your standing posture by standing against a wall with your heels about two inches away from it and your feet shoulder-width apart, knees slightly bent. Your head, shoulder blades, and buttocks should all make contact with the wall.
Place your hand in the space between your lower back’s curve and the wall. This space should be roughly the thickness of your hand.
If there’s more space than the width of your hand, engage your abdominal muscles to flatten the curve in your back until you attain the correct space.
If you find yourself pushing too hard against your hand, create more space by arching your back slightly to achieve the right distance.
If you struggle to position yourself correctly during the standing wall test, your physical therapist can assess your posture and provide tailored exercises to help you make the necessary adjustments.
Correct Walking Posture
Ensure that your head, shoulders, hips, knees, and feet form a straight line at the center of your body as you walk.
When swinging your arms forward, keep them close to your body and below chest height.
Maintain relaxed shoulders and refrain from clenching your fists; instead, hold them gently in a slightly curled position, as if you were carrying a few potato chips.
By making a concerted effort to maintain proper posture, you can reduce the risk of various musculoskeletal issues and promote your overall well-being.
Tip #2 Reduce Your Phone Usage
If your phone usage mirrors the habits of many Americans, who spend approximately two hours daily staring at screens, it’s advisable to consider the following questions and take steps to improve your habits:
Can the activities I perform on my phone be done on a computer with a more ergonomic setup?
Evaluating whether you can transition certain phone tasks to a computer with a better ergonomic arrangement may help reduce strain on your neck and spine.
Am I frequently looking down or tilting my head forward when using my phone?
If you find that you often tilt your head forward or look down at your phone, it’s essential to acknowledge this habit and work on correcting it.
Am I taking regular breaks to move and stretch my body during extended phone use?
Maintaining mobility and preventing prolonged periods of phone use without breaks are essential for reducing strain on your muscles and maintaining good posture.
If you answered “yes” to any of these questions, it’s advisable to consider strategies to reduce your phone usage and improve your posture:
Minimize phone usage: Limit the time spent on your phone, especially for activities that can be comfortably transitioned to a computer with a more ergonomic setup.
Create a posture-friendly workspace: Ensure your workspace, including computer and phone setups, promotes good posture and minimizes head tilting or looking down.
Avoid craning your head forward: Be mindful of your head position and make an effort to maintain a neutral and relaxed head posture when using your phone.
By addressing these considerations and implementing positive changes, you can reduce the risk of neck and back strain associated with excessive phone usage and maintain better posture.
Tip #3 Keep Moving!
When you remain sedentary, whether sitting or standing for extended periods, your muscles tend to tense up. Numerous scientific studies have consistently shown that incorporating movement breaks every 20 to 30 minutes, even during brief periods of sitting or standing, can significantly reduce discomfort and stiffness.
Moreover, there’s compelling scientific evidence highlighting the manifold health benefits of staying active and the adverse consequences of prolonged periods of inactivity. For instance, a recent study published in the Journal of the American College of Cardiology revealed a direct correlation between excessive sitting and an increased risk of mortality (Stamatakis, 2019).
By understanding the importance of regular movement and the potential health implications of remaining sedentary, you can be motivated to take short breaks, stretch, or engage in light physical activity throughout your day. These simple yet effective practices can help alleviate muscle tension, enhance overall well-being, and mitigate the risks associated with prolonged periods of inactivity.
Tip #4 Back Pain Relief Exercises
In the video provided below, you’ll discover a set of highly beneficial back pain relief exercises designed to assist you in managing your discomfort as you await your scheduled physical therapy appointment. The video is presented by Dr. Scott Gray, a seasoned expert in physical therapy, who offers clear and comprehensive guidance on the proper execution of each exercise.
These exercises are organized into three distinct categories, addressing specific types of lower back pain:
Alleviating Pain from Prolonged Sitting
Easing Pain Experienced while Standing or Walking
Managing Discomfort During Physical Activity
By engaging with these exercises, you can proactively take steps to reduce your back pain and improve your overall comfort. Dr. Scott Gray’s expert instructions will ensure that you perform each exercise correctly and safely, optimizing their effectiveness in providing relief tailored to your specific pain triggers.
Give Your Back a Break — Back in Motion PT is Here to Treat Your Lower Back Pain
Are you in search of a highly skilled team of experts and a specialized lower back pain specialist in Fort Myers? Your quest ends here at Back in Motion Physical Therapy & Performance, where our expertise has successfully alleviated back pain for a wide range of individuals, from healthcare professionals to the Mayor of Fort Myers.
Back in Motion has been featured on renowned platforms such as NBC Sports, ABC, and DEW TOUR, and stands as the premier physical therapy clinic in Southwest Florida for addressing orthopedic, sports, and spine injuries.
Ready to experience the transformative effects of our proficient physical therapists in bidding farewell to your lower back pain? Get in touch with us directly at 888-973-2899.
In this article, I’m gonna explain what chronic back pain is, why it occurs, and most importantly, what you can do about it.
What Is Chronic Back Pain?
Chronic lower back pain, by definition, is when back pain has persisted longer than a 12-week period.
The reason why it’s labeled as a 12-week period is that most tissues in the body can heal within a 12-week window.
So after this period of time, we then are denoted or labeled a patient as chronic back pain because the normal healing process has transpired and that person still has pain. So, that’s how we label it as chronic back pain.
Now in contrast to chronic back pain, we also have got acute and a settled condition of back pain.
Acute is when you bend over and hurt your back, and that’s at the onset of your back pain. Now as days go by still in pain, it then becomes subacute which means it’s still fragile and but it’s healing?
Then from that point on, from that five-day period on up to 12 weeks is what we call the settled stage, and that’s where a lot of the healing process occurs.
But after that 12-week window, again, that’s when it becomes chronic.
3 Most Common Causes Of Chronic Back Pain….
#1 Too Must Resting
The first reason you may have chronic back pain is that you rested the entire time after injuring the tissue.
When you injure your tissue, it needs specific exercises and remodeling. And when you don’t remodel that tissue, then any time that tissue has to contract or stretch, you’re gonna get pain because of the formation of scar tissue.
#2 False Information
The second reason is you’ve been given false information.
Say you hurt your back bending over at work, you then go to the local hospital system, and they take a bunch of images and they find all this crazy stuff that’s wrong with your back.
Chances are, you probably just strained your back, and it needs just a little bit of rehabilitation and exercise to get it over the top.
But since they’ve done the x-rays and imaging, they’ve found things such as a bulging and herniated disc, spinal stenosis, foraminal narrowing, or osteophytes in your spine.
They tell you these things and as a patient, you become labeled, right?
You then create a psychological component to your pain experience. And because you think that you’re worse off than what you really are and as the patient you become worried, you think about your life, you’re afraid to move and exercise.
Then, what this does is it not only you have injured tissues, but now you’re injuring your brain and your thought process of what you are as a human being.
So, you become labeled, afraid to move, and it creates this cascade of then de- conditioning, decreased fitness, and then you get chronic back pain. Right?
#3 Wrong Treatments
The third reason is you didn’t get the right treatments.
So if you injure your back and you just go and take painkillers or injections, chances are, your tissues aren’t probably going to heal the way that they need to heal.
Again, as this process goes on in that 12-week window, you get chronic back pain because it doesn’t go away. And so then you’re just stuck with this lingering lower back pain.
Treatment For Chronic Back Pain Your Medical Provider Isn’t Talking About
That’s one of the main reasons why people come to Back in Motion, on a day-to-day basis, and it’s because of our Gray Method™ approach, and we try to address the root cause of it, right?
Unlike most medical providers out there who just prescribe painkillers, surgery, or injections.
Those methods might be needed from time to time, they never really get to the root cause of what caused it.
For instance, is it weak muscles of the spine?
Do you have inadequate flexibility at your hips that’s causing you to round out your back?
Are you sitting incorrectly?
Are you sleeping incorrectly?
Do you not have enough rotation at your hips as a golfer?
These are the things that we need to really address for underlying lower back pain that doesn’t go away, right?
I would say, in a nutshell, that’s one of the main reasons why people come to Back in Motion, is because they’ve tried all these things and they just haven’t had any relief.
With our three-step process of looking at the three key areas of the body which are the thoracic spine, hips, and feet, we usually can pinpoint why your lower back pain has occurred and create an action plan for you to address it and get back in motion safely and soundly.
So, there you have it. In a nutshell, that’s how, why, and what makes our approach to treating lower back pain different here at our physical therapy clinic in Fort Myers and Cape Coral Florida.
Many back pain sufferers struggle with what’s causing their back pain, not realizing the 8 or more hours they spend sitting could be the main culprit, since the human body is not designed for prolonged sitting.
A common reason your back may hurt is from bad posture while sitting in a slouched or hunched over position.
When you slouch, your spine curves in the opposite direction, putting pressure on the discs (shock absorbers between the bones of the spine) onto the nerve, causing pain.
In a more detailed explanation…
You tend to look down at your screen, phone, or desk, and your head tips forward.
The human head weighs, on average, 10 lbs. Any slight angle forward puts a strain on the muscles of your neck and upper back.
The further that you lean your head forward, and how long you keep that straining posture, determines how much extra work your neck and upper-back need to do.
Together with this, when your shoulders are rolled forward, this will cause you a lack in lumbar support which doesn’t encourage good posture, and will result in back pain.
Though this may be the most common reason to experience pain in your back, there are still other causes, and may be associated with underlying medical conditions such as:
Herniated disc
Pain in your lower back is one of the first things you’ll experience if you have a herniated disc.
Pressure on your disc has caused it to push out of its normal shape. This puts strain on the spinal cord and nerves in the area, causing pain and even numbness.
Older people often get a herniated disc as a natural part of the aging process. It can also happen as the result of a fall, lifting something the wrong way, or a repetitive motion injury.
Muscle strain
This is also called a lumbar strain. It occurs when you overstretch or twist your back too much.
You may experience pain that extends down into your buttocks but not your legs.
A strain will also make your back stiff and hard to move. While most people recover from a strain within one month, it can also become an ongoing problem if it’s due to poor sitting posture and you don’t take steps to correct it.
Sciatica
This refers to pain of the sciatic nerve, which runs down the base of the spine into the back of your legs. It can be caused by various conditions, including a bone spur on the spine, tightness of your butt muscles, etc.
The pain can be anything from a dull aching sensation to what feels like an electric shock.
Sitting for long periods can make it worse, but you’ll usually only have it on one side.
Degenerative disc disease
When the discs between the bones in the lower spine are damaged, it’s called lumbar or degenerative disc disease. As we age, our disc being to dry out and, as a result, we can get lower back pain and even “sciatica” like symptoms.
Spinal stenosis
The bones in the spine each have a hole in the middle that form a tube through which the spinal cord runs. This connects the nerves throughout your body to your brain.
When that tube isn’t wide enough, the cord gets squeezed and can cause pain, weakness, or numbness. This is called spinal stenosis. Spinal stenosis usually results from a bone spur or shrinking of disc size as we age.
A Simple Guide to reduce Back Pain from Sitting
Have Good Posture
Sit up straight with your shoulders relaxed and your body supported against the back of your chair.
Try putting a towel between your lower back and your seat. Keep your feet flat on the floor.
Never Rest An Achy Back…. For Too Long
Lying is one of the worst things you can do longterm.
This can make back pain worse and lead to other complications. It’s important to get up slowly and start moving again.
Exercise has been found to be one of the most effective ways to relieve back pain quickly.
Sleep Better
When you have back pain, sleeping can be hard.
It can be a vicious cycle because when you don’t get enough sleep, your back pain may feel worse. A poor sleep position can also aggravate back pain.
Try lying on your side.
Place a pillow between your knees to keep your spine in a neutral position and relieve strain on your back. If you need to sleep on your back, slide a pillow under your knees.
Be sure to sleep on a comfortably firm mattress.
Ice and Heat
Regular applications of ice to the painful areas on your back may help reduce pain and inflammation from an injury.
Try these several times a day for up to 20 minutes each time.
Wrap the ice pack in a thin towel to protect your skin.
After a few days, switch to heat. Apply a heating pad or warm pack to help relax your muscles and increase blood flowing to the affected area.
You can also try warm baths to help with relaxation. To avoid burns and tissue damage, never sleep on a heating pad.
Consult With a Hands-On Doctor of Physical Therapy
Physical therapists in Fort Myers can teach you how to sit, stand, and move in a way that keeps your spine in proper alignment and alleviates strain on your back.
They also can teach you specialized exercises that strengthen the core muscles that support your back. A strong core is one of the best ways to prevent more back pain in the future.
Now you’ve learned why, and how you should manage your back pain…
We would love to hear from you after you’ve done the steps to help you out.
Call our office at 239-223-0484 and schedule your appointment today!
Ready To Get Started?
Hit the orange button below to arrange a call back or call us directly at 239-223-0484
Dr. Scott Gray is an internationally recognized and expert physical therapist specializing in sport, athletic, and back, and neck injuries. He is the inventor of a revolutionary form of treatment called the GRAY METHOD. This type of treatment unlike others addresses the CAUSE rather than just your SYMPTOMS with a full-body approach.
If you suffer from back pain, this article may help you find relief sooner that you ever imagined.
It turns out seeing a Doctor of Physical Therapy may not only get you pain free faster, but your individualized program can help you avoid a trip to the doctor entirely!
Here’s why…
If you are one of the many unfortunate people who suffer from back pain, you already know what a powerful, negative impact it can have on your life. The reality is, four out of five people will experience back pain during their lifetime.
It’s so common that lower back pain is THE leading cause of disability worldwide!
A frightening statistic.
But these numbers don’t matter when you’re suffering with pain…
You just want to know what’s causing it, and how you can make it stop. Fast!
Which of these symptoms do you have?
You need fast relief for those all too familiar signs and symptoms:
Muscle ache
Shooting or stabbing pain
Pain that radiates down your leg
Pain that worsens with bending, lifting, standing or walking
Pain that improves with reclining
Well, science has now proven that physical therapy is central to becoming pain-free, as we’ll see…
There are many causes for back pain. Knowing the cause of your pain will have a direct effect on your treatment plan. Here are the most common causes:
Muscle or ligament strain
Bulging or ruptured disks
Arthritis
Osteoporosis
Skeletal issues in the spine (i.e. scoliosis)
Are You Doing Everything You Can?
Now, before we talk about how physical therapy can help, let’s discuss things you can do to minimize your risks of developing back pain…
Here they are:
Age (ok, so this one you can’t control…just know that the older you are the higher the risk).
Lack of exercise.
Excess weight.
Improper lifting.
Psychological conditions.
Smoking.
Note that aside from age, all of these contributors are largely under your control.
All too often, because you’re in such pain, doctors may prescribe powerful pain medication. And while your first call may be to your physician, here’s why you should insist on getting a proper physical therapy program in place as soon as possible…
“Researchers reviewed insurance claims for approximately 150,000 adults, ages 18 to 64, who had been newly diagnosed with low back pain. They found that those who first consulted a physical therapist had an 89% lower probability of receiving an opioid prescription compared with those who saw another type of medical provider. They were also less likely to have an MRI or CT scan or to seek out emergency care for their pain.”
So what makes physical therapy such a key part of your treatment?
Not too long ago, if you suffered from serious back pain, you would most likely be told to immobilize your back and rest.
It turns out that advice is dead wrong…and may even cause a bout of back pain to stick around longer!
“Babying” the back does not bring relief.
Another treatment that once was far more common is surgery. But studies now show that surgery is rarely needed to treat back pain. And in many cases, it provides little or no relief.
The conclusion? “Physical therapy and exercise are likely to offer the most relief.”
Physical therapists – such as those at Back in Motion Physical Therapy & Performance– are extensively trained on very specific strengthening movements and flexibility movements, which speed healing by increasing blood flow to the injured area.
In addition, because the back is such a complex structure, the treatment plan must be highly individualized. A “cookie cutter” solution simply won’t work.
There are three primary reasons to see a physical therapist for your low back pain:
1. To get relief from pain! This is the most obvious reason. 2. To have a trained eye there to make sure you are performing your treatment exercises correctly 3. To put together an exercise program that is specific to you and your needs!
A Common Trap…
Because low back pain can be so debilitating, people are often driven to extremes…
There are numerous products on the market that promise prevention or relief. But, you should know there’s no definitive evidence that special shoes, shoe inserts, back supports, or stress management programs help in any way!
Many people invest in expensive mattresses promoted as “cures”…only to be disappointed when their new purchase doesn’t take their unique cause of pain into account.
In fact, the only thing these options do is cause you to delay proper treatment and prolong your pain!
So What’s the Next Obvious Step?
If you suffer from low back pain, the fastest path to pain relief is to work with a physical therapist trained to create and implement an individual exercise and flexibility plan designed for you.
Odds are most of us will have to deal with back pain at one point or another, just don’t fall into the default—and dangerous–pattern of prescription pain medication and possible surgery.
In fact, the studies now indicate that NOT contacting a qualified physical therapist will only prolong your pain.
If you’re one of the millions of people dealing with new or ongoing back pain, we invite you to call one of our Back Pain Experts today.
We’ll discuss your unique situation and recommend a logical course of action for you.
There is no obligation here.
We’ll simply offer proven advice that could save you an unnecessary trip to the doctor’s office, along with weeks or even months of excruciating pain.
We look forward to helping you eliminate your back pain, and get you back to your healthy life!
Your path out of pain starts with a phone call…
Call our office at 2392230484 and schedule your appointment today!
Dr. Scott Gray is an internationally recognized and expert physical therapist specializing in sport, athletic, and back and neck injuries. He is the inventor of a revolutionary form of treatment called the GRAY METHOD. This type of treatment unlike others, addresses the CAUSE rather than just your SYMPTOMS with a full body approach. For more information on how to ease or overcome your injury, go to www.backinmotionsspt.com.
