Back Pain Slowing You Down? Physical Therapy Can Help!
Here’s a fact about back pain that may bring you some comfort: it’s one of the most common musculoskeletal complaints in the world. Around 80% of people will have back pain at least once. So, if you’re suffering now, you probably aren’t the only one!
Of course, that thought does little to help if your back pain keeps you from performing day-to-day activities — as it often does. Back pain is often accompanied by mobility restrictions that make walking, rising from sitting, or bending over difficult. And if left untreated, it can sometimes lead to long-term pain and dysfunction.
At Bolduc Physical/Aquatic Therapy & Sports Medicine, we know how debilitating back pain can be. Our team of dedicated physical therapists will help you understand the cause or causes of your back pain and work with you to develop a personalized treatment plan that will let you get back to the activities you love to do.
Call our clinic today to set up your initial consultation!
Exercise of the Month
DOUBLE KNEES TO CHEST
- Start on your back with your knees bent.
- Slowly bring both knees to your chest.
- Grasp your knees.
- Hold for 30 seconds and repeat. 1 Set, 3 Reps
Our Patients Get Great Results
“The therapists that I worked with, Lindsey and Christine, are professional, well skilled and knowledgeable in their hands on therapy and also very caring.”
“I had a complete knee replacement done in December 2022. I was fortunate to sign up with Bolduc PT for my recovery. Their level of expertise in administering my treatment was exceptionally high. Thorough measurements were taken to track my progress of recovery. There were several different treatments used in treating my swelling, stiffness and mobility. The therapists that I worked with, Lindsey and Christine, are professional, well skilled and knowledgeable in their hands on therapy and also very caring. I highly recommend Bolduc PT for anyone in need of this medical recovery.”
– John C.
What Causes Back Pain?
One of the reasons that back pain is so common is that it’s associated with several different injuries, underlying conditions, or lifestyle factors. That said, most back pain is non-specific, meaning it’s not caused by a specific disease or specific structural problem, but caused by mechanical issues. Mechanical issues are difficult to pinpoint and may include multiple tissues in and around the spinal joints.
The first step in treating your back pain is understanding what’s contributing to it. Our therapists will perform a comprehensive evaluation to help us learn as much as possible about your experience with back pain, including screening for any mobility limitations or weakness you’re struggling with.
Here are some of the more common sources of back pain that we see at our clinic:
- Strains and Sprains: A strain occurs when you injure the muscles in your back. A sprain occurs when you injure the ligaments that link your spinal vertebrae. Both can cause pain and limited mobility, and they often result from lifting with improper form (such as twisting while lifting) or attempting to lift something too heavy.
- Herniated Discs: Soft, flexible discs separate and cushion your spinal vertebrae. If one of those discs herniates — that is protrudes out — and irritates a nearby nerve, it can lead to intense pain, feeling “stuck” in a stooped over position, and often pain down the leg known as sciatica.
- Osteoarthritis: Osteoarthritis is the most common form of arthritis in the world, occurring when the cartilage and bone tissue in a joint degenerate and become inflamed. While we often associate it with the hips, knees, or hands, it can occur in the spine, too. Spinal osteoarthritis is sometimes called spondylosis.
- Lifestyle Factors: Several factors can contribute to lower back pain, including improper posture, prolonged sitting, or weakness in the muscles that wrap and support your spine (your core muscles).
Why Physical Therapy at Bolduc Physical/Aquatic Therapy & Sports Medicine Is Your Back Pain Solution
While back pain often resolves on its own within 1-3 months, physical therapy is an excellent choice for people with particularly intense pain or extremely restrictive mobility. It’s also useful for people with chronic back pain — defined as pain that lingers past that three-month mark.
We customize all our back pain treatment plans according to your specific needs: the location and severity of your back pain, any mobility restrictions, your ability level, and overall goals. We’ll work to address the underlying issues causing your pain rather than simply masking the symptoms.
How will we do this? Through a blend of the following techniques:
- Manual therapy helps manage pain, promote blood circulation, and improve mobility.
- A personalized therapeutic exercise plan improves the strength, flexibility, and endurance of your back and core muscles. Muscle weakness significantly contributes to lower back pain, so exercise is a must.
- Specialized training, such as proper techniques and activities that simulate functional movements you’ll need to perform (i.e., squats, lunges, lifting, etc.).
- Prevention strategies help reduce future back pain incidents. These strategies might include postural corrections or suggestions for at-home exercises, such as a walking program or regular strength and mobility practice.
Revo Smart Cupping
Revo Smart Cupping is a modern approach to traditional cupping therapy that helps support muscle recovery, circulation, and tissue mobility. Using adjustable suction combined with heat and red light therapy, this tool helps relax tight muscles, improve blood flow, and reduce tension in targeted areas.
Smart cupping may help:
- Relieve muscle tightness and soreness
- Improve circulation and tissue health
- Support recovery between therapy visits
- Promote relaxation and movement confidence
Revo Smart Cupping can be a helpful complement to hands on physical therapy and guided recovery programs. Ask our team if smart cupping is appropriate for your treatment plan.
Get Moving Again with Physical Therapy!
Back pain is more than just pain. It can severely restrict your mobility, leading to less exercise and movement, further contributing to pain and dysfunction. The Bolduc Physical/Aquatic Therapy & Sports Medicine team is here to help you break that cycle and find relief from back pain for good. Call us today to schedule an appointment!
Prevent Back Pain and Mobility Restriction Before It Starts!
Do any of these statements apply to you?
- I have a job that requires me to sit at a desk.
- I struggle to find time to exercise regularly.
- I never learned proper lifting techniques.
- People frequently tell me I slouch.
If so, you may be at a higher risk of developing back pain. Several lifestyle factors can increase the likelihood of an injury leading to back pain. Fortunately, physical therapy at Bolduc Physical/Aquatic Therapy & Sports Medicine is a great choice not only for resolving back pain but for stopping it before it even begins!
Three Simple Back Pain Prevention Tips
Tip 1: Exercise. Regular physical activity helps strengthen the muscles that support and stabilize your spine. Find something that suits your interests and ability level, such as daily walks, simple resistance exercises, or dance fitness classes.
Tip 2: Minimize Sitting. Prolonged sitting can have wide-ranging effects, including increased pressure on your spine. If you have a desk job, get up and move around every 30 minutes or so, even if it’s just to stand up and stretch.
Tip 3: Ask for Help. When it comes to lifting heavy objects, don’t get ambitious! Ask for help when lifting anything heavy or awkwardly shaped, and make sure you’re using proper lifting techniques. Not sure what those are? Our therapists will happily show you how to lift without risking injury.
Visit Bolduc Physical/Aquatic Therapy & Sports Medicine for More Tips!
While these tips can get you started, the Bolduc Physical/Aquatic Therapy & Sports Medicine physical therapists can help you develop a customized back pain prevention plan. We’ll help you identify any lifestyle factors that might put you at risk of developing back pain and then work with you to address them.
Meet Christine Armstrong, PTA
Christine is a Physical Therapist Assistant who joined Bolduc Physical/Aquatic Therapy and Sports Medicine in January 2005. Christine is proficient in treating all orthopedic and neurological dysfunctions. She treats all musculoskeletal disorders of the body and has special interests in vestibular rehabilitation, lymphedema management and Instrument Assisted Soft Tissue Mobilization. Christine has participated in continuing education courses to learn advanced techniques for treating patients with balance/gait disorders and soft tissue/myofascial restrictions.
Embrace Heart Health This Valentine’s Season
February, a month symbolizing both love and heart health, offers a unique opportunity to focus on cardiovascular well-being. Let our Bolduc Physical/Aquatic Therapy & Sports Medicine physical therapists help you commit to heart-healthy practices that enhance your overall wellness, with the following tips:
- Cardio Exercises: Engage in activities like brisk walking, swimming, or cycling to strengthen your heart.
- Partner Workouts: Valentine’s Day is perfect for trying partner exercises. Activities like dance or daily walks holding hands can make workouts enjoyable and beneficial for heart health.
- Stress Reduction: Our therapists can teach you stretches and mindful breathing to reduce stress and improve heart function.
- Healthy Habits: Learn about heart-healthy habits from your physical therapist, including diet and lifestyle tips.
Let’s take a step towards a healthier heart this Valentine’s month. Remember, taking care of your heart is not just for February; it’s a lifelong commitment!
Share the Love
Loving your experience with Bolduc Physical/Aquatic Therapy & Sports Medicine? We’d be thrilled if you shared the love! Your review helps others discover us, builds trust, and supports what we do every day. Click below to leave your review and let others know how our team has helped you. Thank you for being part of the our community. We truly appreciate your support!
Healthy Recipe: Yogurt Covered Strawberries
Ingredients:
- 12 strawberries
- 10 oz vanilla Greek yogurt
- pink food coloring
Instructions:
- Wash and thoroughly dry the strawberries. Line a plate or board with parchment paper. Dip each strawberry in yogurt, holding the leaves and leaving a little red at the top.
- Place on parchment and freeze 15–20 minutes. Dip again, adding pink food coloring to the yogurt a drop at a time to create a gradient if desired. Freeze for 40–60 minutes.
- Remove from the freezer only when ready to serve, as the yogurt melts quickly.
