Is Back Pain Interfering With Your Everyday Life?
Here’s How One of Our Patients Got Back to the Things He Loved the Most
The chances are very good that you’ll experience back pain at some point in your life. You might lift a piece of furniture that’s a little too heavy for you. You might develop pain from prolonged sitting. Or you might just notice a “random” back pain that likely stems from repetitive or awkward movements.
No matter the source of your back pain, physical therapy with ELEVATE Physical Therapy can help you find relief. We know that when you’re in the throes of debilitating pain, pinpointing the underlying cause is probably the least of your concerns. But to our team of experts, understanding the cause is the first step in helping you get the treatment you need.
To illustrate this, let’s look at a story from our files. Daniel developed back pain that was dramatically impacting his day-to-day life. It kept him on the couch during the day and wide awake at night–but our therapists helped him find lasting relief.
Meet the Patient (And His Back Pain)
Daniel was a computer programmer in his late 30s who spent his workday tapping away on his computer keyboard. In his spare time, he enjoyed playing board games with his buddies, taking his German shepherd to the dog park, and whipping up meals for his girlfriend.
One day, Daniel was digging out a dead shrub in his backyard when he felt a sudden spasm in his lower back, followed by a sharp jolt of pain. He stopped for the afternoon, but the pain hadn’t receded the next day. Or the next.
Daniel’s back pain was intense enough that it didn’t just cause pain; it also impacted his mobility. Forget digging out a shrub; now, Daniel could barely walk his dog! And while the pain lessened somewhat while he was sitting, it was still bothersome enough to distract him from work.
Enough’s Enough: Daniel Visits a Physical Therapist
Eventually, Daniel’s girlfriend told him he needed to seek treatment. She suggested he try a physical therapist, as she’d had a good experience with physical therapy after her own back injury.
At the PT clinic, Daniel shared his symptoms and noted that the pain had started while he was doing yard work. His therapist also guided him through several movement screens, testing Daniel’s range of motion and strength.
By the end of the appointment, Daniel’s therapist had determined that Daniel likely had an issue with his lumbar discs (the cushions found between vertebrae) from digging out the tree root; he’d twisted his body while lifting a heavy clump of dirt, damaging his discs.
However, part of the reason Daniel suffered the injury was because the muscles in his back and core were weakened due to his sedentary job. Without strong core muscles to support his spine, he was more susceptible to injury, particularly when performing manual labor without any conditioning or warmup.
Don’t Let Chores Be a Pain!
Tips for Avoiding an Injury During Cleaning & Organizing Projects
Have you been putting off cleaning or organizing your home, garage, attic, or storage room? Consider this: these projects are a great source of physical activity and a productive way to refresh your space. However, it’s essential to be mindful of injuries—especially before diving into strenuous household projects.
At ELEVATE Physical Therapy, we want to help you stay safe and healthy while taking care of cleaning and organizing tasks. Here are three of our physical therapists’ favorite tips for avoiding injury as you work on home projects:
- Warm up before you get started: Just as you prepare your body before a run or lifting weights, it’s important to warm up before tackling cleaning and organizing tasks like moving boxes, scrubbing surfaces, or reorganizing closets. Light aerobic activity or dynamic stretching can help get your muscles ready. Our team can offer personalized warm-up suggestions!
- Switch things up: Repetitive movements or staying in one position too long can lead to strain or injury. Whether you’re cleaning, lifting items in the garage or attic, or organizing shelves, take regular breaks and alternate tasks. For example, spend 20 minutes sorting storage bins, then switch to a lighter task like sweeping or wiping surfaces.
- Be mindful of your movement: Activities that involve bending, twisting, or lifting—such as reaching into storage areas, carrying boxes, or cleaning low cabinets—can increase your risk of injury. If you notice awkward positions or strain, pause and focus on proper body mechanics. Our therapists can provide guidance tailored to your specific activities.
The last thing you want is to end up injured while improving and organizing your home. A little awareness and preparation can go a long way in preventing pain and injury.
Have questions? Our physical therapists can help! Call us today to schedule an appointment.
Meet Our Team
A Personalized Treatment Approach
Daniel’s physical therapist didn’t want to just mask Daniel’s symptoms. He wanted to resolve the underlying injury and help Daniel prevent future injuries. To accomplish this, he created a customized treatment plan that walked Daniel through the following steps:
- Relieve acute pain: Manual therapy techniques like back mobilization and soft tissue manipulation offer an all-natural alternative to pain medication.
- Restore mobility and build strength: A therapeutic exercise program helps address the underlying muscular weakness that set Daniel up for an injury in the first place. By building up the strength in his back and core, Daniel was able to provide more stability and support to his spine.
- Address lifestyle factors: Another factor in Daniel’s injury was his sedentary job. His physical therapist offered suggestions to help offset the prolonged sitting involved in computer programming, including taking stretching breaks every 30 minutes and investing in a standing desk.
- Prevent another injury: Finally, the therapist showed Daniel how to use proper technique when working in the yard and suggested some warm-up methods the next time Daniel needed to perform strenuous movements.
Say Goodbye to Back Pain Today!
Does Daniel’s story resonate with you? Just like him, you don’t have to suffer! Schedule an initial consultation at ELEVATE Physical Therapy to get started on the journey to lasting pain relief.
Reignite Your New Year’s Resolutions
Did you set big goals last month? And have they already started to fizzle out?
The good news: You’re not alone. The better news: ELEVATE Physical Therapy can help you reignite your New Year’s resolutions so you can achieve your health and wellness goals all year long.
- Is pain holding you back? Our physical therapists will dig down to the root cause and find a lasting solution.
- Did you burn out? Many people go a little too hard at the start of the new year. We’ll help you find a sustainable health or fitness program to stay with you for life.
- Are you overwhelmed by choice? One of our comprehensive assessments can give you a sense of any biomechanical issues or muscular imbalances in your body–helping to hone your focus.
No matter what goals you set on January 1st, our team wants to see you accomplish them. Schedule an appointment with us today to get started!
Recipe of the Month: Strawberry Chocolate Yogurt Parfaits
Ingredients:
- 2 cups plain or vanilla Greek yogurt
- 1–2 tablespoons honey or maple syrup (optional, to taste)
- 1½ cups fresh strawberries, chopped into heart shapes
- ¼ cup dark chocolate chips or shaved dark chocolate
- ½ cup granola (low-sugar if possible)
Instructions:
- Mix yogurt with honey or maple syrup if you want it sweeter.
- Layer yogurt, strawberries, and granola in clear cups or jars.
- Sprinkle dark chocolate between layers and on top.
- Repeat layers and finish with strawberries and a few chocolate shavings.
- Serve immediately or chill for 15–20 minutes.