October 2025
Fix the cause of your painโwithout relying on surgery or medications
A Personal Note from Dr. Scott:
October always feels like a season of transition. The mornings are a little cooler, the days feel shorter, and itโs a reminder that the year is moving quickly.
For many of us, this time of year can either be a fresh push toward our health goalsโor a quiet slide into putting them off until โafter the holidays.โ
I want to encourage you not to wait.
Iโve seen firsthand how quickly strength, mobility, and energy can decline when we put ourselves on the back burner.
The good news? You donโt need to overhaul your life to see change.
Small, consistent stepsโwhether thatโs a few workouts a week, eating just a bit better, or finally addressing that nagging painโcan transform the way you feel heading into the end of the year.
At Back In Motion, our mission is simple: to help you fix the cause of your pain, move better, and live strongerโwithout relying on surgery or medications.
And October is the perfect month to recommit to yourself before the holiday chaos begins.
Keep moving forward, one step at a time. Your future self will thank you.
โDr. Scott Gray
Article of the Month
5 Hidden Reasons Why Sciatica Occurs (That Most People Miss)
If youโve been told โitโs just agingโ or youโve been stretching your hamstrings for weeks with little relief, youโre not alone.ย Sciaticaย isnโt one problem; itโs aย patternโusually a mix of mechanics, habits, and overload that irritates the nerve along its path. Below are five under-the-radar drivers I see every week in clinic, plus simple ways to start turning the ship.
1) Overuse of the Hamstrings (because the quads and glutes are under-doing their job)
Why this provokes sciatica:
When glutes and quads check out, your hamstrings do all the liftingโespecially during hinges, squats, and even standing up from a chair. That overreliance creates constant tension at the hamstringโs origin near the sit bone and along the sciatic nerveโs neighborhood. Result: buttock tenderness, โtuggingโ down the leg, and flare-ups after long sits or โhamstring stretches.โ
Quick self-check:
- Bridges: do your hamstrings cramp before your glutes kick in?
- Sit-to-stand: do you feel it mostly in the backs of your thighs instead of your hips/quads?
- Tender spot at the bottom of your pelvis (sit bone)?
Try this (safe start):
- Glute priming:ย mini-band bridges (heels closer to hips), side-lying hip abduction (slow).
- Quad wake-ups:ย slow box squats to a chair, focus on knees tracking over the 2ndโ3rd toe.
- De-tension:ย swap long hamstring holds for gentleย nerve slidersย (small, pain-free range).
2) Weak Glutes/Hips โ Constant Femoral Internal Rotation
(lengthened piriformis + extra tension on the sciatic nerve)
Why this provokes sciatica:
When lateral hip stabilizers are weak, knees cave inward (dynamic valgus) and femurs live in internal rotation. That position lengthens/stresses the deep rotators (including piriformis) and can tension or irritate the sciatic nerve in the deep gluteal space.
Quick self-check:
- Single-leg step-down: do your knee and hip collapse inward?
- Standing photos: do your kneecaps point inward, arches collapse?
- Does prolonged standing/walking create a deep buttock ache?
Try this (safe start):
- Alignment cues:ย โknee over 2nd toe,โ โtripod footโ (big toe, little toe, heel).
- Strength:ย clamshells (slow, band just above knees), lateral band walks, supported single-leg RDLs focusing on hip controlโnot weight.
- Gait practice:ย short walks, slow cadence, hips tall.
3) Youโre Constantly Crossing Your Legs
Why this provokes sciatica:
Leg-crossing compresses and tensions neural tissues (and sometimes the common peroneal nerve at the fibular head), while locking your pelvis and hip into positions that increase nerve sensitivity. Long, end-range postures are the nerveโs least favorite thing.
Quick self-check:
- Do you get tingling or numbness in the outer shin/foot after sitting cross-legged?
- Does your buttock/hip ache on the side of the top leg?
- Do symptoms ease when you uncross and move?
Try this (safe start):
- Break the habit:ย both feet flat or โankle over ankle,โ not knee over knee.
- Micro-moves:ย every 20โ30 minutes, uncross, stand, and take 5โ10 slow breaths.
- Nerve sliders:ย small, gentle repsโnever into pain, never long holds.
4) Youโre Sitting Too Much (and too still)
Why this provokes sciatica:
Prolonged sittingโespecially slumpedโraises disc pressure, tightens hip flexors, and decreases blood flow to the nerve. Nerves hate stillness; they prefer movement, variability, and space.
Quick self-check:
- Is the first step after a long drive the worst?
- Do symptoms ease with short walks or standing?
- Is your chair low, soft, or encourages โC-spineโ slumping?
Try this (safe start):
- Movement snacks:ย set a 30โ45 minute timer; stand, walk 60โ90 seconds, or do 10 gentle back presses on the counter.
- Chair fix:ย hips slightly above knees, small lumbar support (towel roll), screen at eye level.
- Reset:ย 2โ3 sets ofย prone propsย (on elbows) daily if comfortable.
5) A Real Tissue Irritant: Disc Herniation, SI Joint Irritation, or Hip Bursitis/Tendinitis
Why this provokes sciatica-like pain:
Not all โsciaticaโ comes from one source. A lumbar disc herniation can inflame a nerve root; a cranky sacroiliac (SI) joint can refer pain into the buttock/thigh; lateral hip bursitis or gluteal tendinopathy can mimic nerve pain with walking, stairs, or lying on your side. Each needs a slightly different game plan.
Quick self-check (clues):
- Disc-leaning:ย cough/sneeze or forward bending lights up the leg.
- SI joint:ย pain near the dimple of the low back, worse with rolling in bed or long standing.
- Lateral hip (bursitis/tendons):ย pain on the outside of the hip with side-lying, long walks, or stairs.
- Red flags (seek urgent care):ย new/worsening leg weakness, bowel/bladder changes, saddle numbness.
Try this (safe start):
- Disc-friendly:ย short, frequent standing breaks; gentle extension bias (if relieving).
- SI-friendly:ย avoid asymmetric long stands; practice tall stance and symmetrical loading; add glute med isometrics (short side-planks, wall press).
- Hip-friendly:ย reduce side-sleep compression (pillow between knees), start slow glute strengthening, avoid aggressive stretching early.
What Helps vs. What Hurts (Quick Rules)
Helps:ย frequent micro-movement, 360ยฐ breathing (exhale = ribs down), hip/T-spine mobility, anti-rotation core, loaded carries, joint-friendly strength.
Hurts:ย marathon sitting, leg-cross habits, aggressive toe-touch stretching early, โno pain, no gain,โ random max-rep circuits.
Next Step: Fix the Pattern, Not Just the Pain
You donโt need more willpowerโyou need theย right inputs. If these hidden drivers sound familiar, our Fixing the Cause (Not the Symptom) assessment will pinpoint your exact pattern and map a joint-smart plan you can follow with confidence.
Prefer guided coaching that respects 50+ bodies? See how we train safely and effectively on ourย personal trainer Fort Myersย page, or callย 239-329-0256ย to talk with our team.
As always: this is education, not diagnosis. If symptoms escalate or you notice red flags, seek care promptly.
Oliverโs Healthy Recipe
Oliverโs Corner Recipe
Oliverโs Corner: Roasted Sweet Potato & Black Bean Tacos
Strong hips need strong fuel โ and these tacos deliver.
Ingredients:
- 2 medium sweet potatoes, diced
- 1 tbsp olive oil
- 1 tsp smoked paprika
- 1/2 tsp cumin
- 1 can black beans, rinsed & drained
- Corn tortillas
Ingredients
Toppings: avocado, cilantro, salsa, lime
Instructions:
- Toss sweet potatoes in olive oil, paprika, cumin, salt & pepper. Roast at 400ยฐF for 25 minutes.
- Warm tortillas and fill with roasted sweet potatoes and black beans.
- Top with avocado, cilantro, salsa, and a squeeze of lime.
Serve With:
- A side of mixed greens with olive oil & lemon
- Fresh mango slices for natural sweetness
- Sparkling water with lime for a refreshing finish
Why Itโs Great:
- Sweet potatoes = complex carbs for sustained energy
- Black beans = protein and fiber to fuel muscles
- Anti-inflammatory spices = joint and tissue support
- Quick, plant-based, and delicious
Fitness Corner
Fitness Corner: The Single-Leg Bridge Test
Want to see if your hips are really pulling their weight? Try this quick test.
Hereโs how:
- Lie on your back with knees bent, feet flat.
- Lift one foot off the ground.
- Press through the other heel to lift your hips into a bridge.
- Hold for 10 seconds, then switch sides.
What to watch for:
- Do your hips stay level, or does one drop?
- Do you feel it in your glutes โ or just your hamstrings/lower back?
- Can you hold steady without wobbling?
If your hips drop or you canโt feel your glutes working, itโs a sign your hip strength or control needs work.
Pro tip: Adding just 1โ2 sets of single-leg bridges daily can improve hip stability, protect your back, and power up your stride.
Staff Spotlight
Meet Dr. Joseph Molina โ Physical Therapist
Dr. Joe is a Doctor of Physical Therapy from Miami, FL, who earned his degree from Florida International University. His decision to enter the field of physical therapy was influenced by his personal experiences with injuries as a high school athlete. Witnessing the lack of adequate support for non-professional athletes fueled his passion for providing high-quality care to those in similar situations.
He focuses on treating orthopedic and sports injuries using a hands-on approach that blends advanced therapeutic techniques with individualized attention. Wanting to further his knowledge, he obtained the Certified Strength and Conditioning Specialist (CSCS) credential during his studies, which enhances his ability to integrate strength and conditioning principles into his practice.
Outside of the clinic, he enjoys boating and fishing while spending time with family.
FAVORITES:
Place: Beach
Food: BBQ
Vacation Spot: Florida Keys
TV show: The Office
Film: Forrest Gump
Guilty Pleasure Song: Location by Khalid
Celebrity: Luke Combs
Book: The Lost Symbol by Dan Brown
Sport: Baseball/Formula 1
Team: Boston Red Sox/ McLaren F1 Team
Hobbies: Boating, Reading, Exercising
Fitness Client Of The Month
Fitness Client of the Month โ Debbie T.
“Katy has helped me get back to a safe fitness program and the results are excellent. She gets me to work hard but in a way that I won’t get hurt. She is encouraging and pushes me to new levels I didn’t think possible.”
Patient Case Study of the Month
How Jessica Overcame a Herniated Disc Without Surgery or Drugs
Meet Jessica
Jessica B., a hardworking mom in her mid-40s with four kids, lives a busy life balancing motherhood and running her familyโs farm. Like many moms, sheโs used to putting her own needs last and powering through pain. But one day, while hauling a wagon across the farm, it hit a bump. The sudden jolt forced her spine into a flexed and rotated positionโand thatโs when her back pain began.
At first, Jessica thought it was just a strain that would go away with time. She kept stretching and trying to โpush through it,โ but the pain wasnโt getting better. In fact, it started interfering with her daily life. Nights were the hardestโshe couldnโt get comfortable, and the rib pain would flare up anytime she bent forward. Thatโs when a friend told her aboutย Back In Motion Physical Therapy & Performance.
The Problem
When Jessica came to us, she described:
- Pain in her mid-back (thoracic spine) that worsened with flexing or bending forward
- Sharp rib pain during activities and at night
- Difficulty sleeping because of the discomfort
- A growing fear that this pain might stop her from caring for her kids and managing her farm
Unlike many common back issues, Jessicaโs case was rare. After a full evaluation, we discovered she had aย thoracic spine disc herniation at approximately T8. Thoracic herniations are much less common than lumbar or cervical, but they can be just as limitingโespecially for someone as active as Jessica.
The Gray Methodโข Approach
Our evaluation showed thatย flexionย (bending forward) consistently aggravated her symptoms, whileย extensionย (arching her upper back) provided relief. This was a key finding that guided her treatment plan.
With theย Gray Methodโข, we focused on:
- Education:ย Helping Jessica understand that stretching into flexion was making her symptoms worse.
- Targeted movement strategies:ย Teaching her safe, extension-based movements to reduce pressure on the disc and rib structures.
- Manual therapy:ย Hands-on techniques to ease surrounding muscle tension and improve thoracic mobility.
- Strengthening & stabilization:ย Progressively rebuilding her core and mid-back strength so her body could support farm work and daily life without irritation.
The Transformation
Over time, Jessica began to notice that her pain lessened when she avoided flexion-based stretches and stuck with the corrective exercises we prescribed. Her night pain improved, she felt less rib discomfort, and she could finally rest again.
Most importantly, she regained the confidence to get back to what mattered mostโrunning her farm, caring for her kids, and living life without the constant worry of back pain.
Final Thoughts
Jessicaโs story is a reminder thatย pushing through pain isnโt always the answer. Sometimes, what seems like a โstubborn muscle strainโ is something deeperโand getting the right evaluation can make all the difference.
At Back In Motion, we donโt just treat symptomsโwe identify the root cause and create a plan tailored to your body and your life, especially if you have aย herniated disc.
If youโve been struggling with back pain that isnโt going away, donโt wait.ย Inquireย about cost and appointment availability today and take the first step toward getting your life back.
Events of the Month
Events of the Month โ October Highlights
Fitness Workshop โ How to Ignite Your Metabolism and Burn Fat After 50
Date: Thursday, October 23rd
Time: 5:15 to 6:00 PM EST
https://learn.backinmotionsspt.com/2025-how-to-improve-your-metabolism-workshop/
Urinary Incontinence Workshop โ 3 Secrets to Overcoming Urinary Incontinence Without Pills or Pads
Date: Wednesday October 8th
Time: 5:15 to 6:00 PM EST
https://learn.backinmotionsspt.com/3-secrets-to-overcoming-urinary-incontinence/
Pumpkin Workout- Last Week of October
Testimonials
“Iโm a little apprehensive about driving from Naples to Fort Myers, just physical therapy several times a week, but Iโm glad I did. The outcome has been absolutely spectacular!
“
โI really like that you were more focused on getting me back in the gym because you knew that was really important to me.โ
ย Call (239) 223-0484
