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 Nestor Physical Therapy, we know how debilitating back pain can be. Our team of dedicated physical therapists will help you understand the cause or causes of your back pain and work with you to develop a personalized treatment plan that will let you get back to the activities you love to do.
Call our clinic today to set up your initial consultation!
What Causes Back Pain?
One of the reasons that back pain is so common is that it’s associated with several different injuries, underlying conditions, or lifestyle factors. That said, most back pain is non-specific, meaning it’s not caused by a specific disease or specific structural problem, but caused by mechanical issues. Mechanical issues are difficult to pinpoint and may include multiple tissues in and around the spinal joints.
The first step in treating your back pain is understanding what’s contributing to it. Our therapists will perform a comprehensive evaluation to help us learn as much as possible about your experience with back pain, including screening for any mobility limitations or weakness you’re struggling with.
Here are some of the more common sources of back pain that we see at our clinic:
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.
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 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.
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 Nestor Physical Therapy Is Your Back Pain Solution
While back pain often resolves on its own within 1-3 months, physical therapy is an excellent choice for people with particularly intense pain or extremely restrictive mobility. It’s also useful for people with chronic back pain — defined as pain that lingers past that three-month mark.
We customize all our back pain treatment plans according to your specific needs: the location and severity of your back pain, any mobility restrictions, your ability level, and overall goals. We’ll work to address the underlying issues causing your pain rather than simply masking the symptoms.
How will we do this? Through a blend of the following techniques:
helps manage pain, promote blood circulation, and improve mobility.
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.
such as proper techniques and activities that simulate functional movements you’ll need to perform (i.e., squats, lunges, lifting, etc.).
help reduce future back pain incidents. These strategies might include postural corrections or suggestions for at-home exercises, such as a walking program or regular strength and mobility practice.
Get Moving Again with Physical Therapy!
Back pain is more than just pain. It can severely restrict your mobility, leading to less exercise and movement, further contributing to pain and dysfunction. The Nestor Physical Therapy team is here to help you break that cycle and find relief from back pain for good.
Call us today to schedule an appointment!
Get Started with PT Now!
Return to Nestor Physical Therapy and Let’s Continue Your Journey to Wellness Together. Schedule Your Appointment Now!
Herb Rubbed Rotisserie Chicken
Rotisserie chicken is one of my favorites for a Sunday night “Suppah” There’s always leftovers and they can be used in so many tasty ways. My wife and I usually get two additional nights from our leftover chicken. If you do not have a rotisserie for your grill, follow my steps and roast the chicken in a 400-degree oven.
I start by making my herb rub for the chicken. To make the rub, I combined 1/4 cup each of finely chopped rosemary, thyme, sage, and the zest of two lemons.
Next, I prepared the chicken by drying it off and removing any bits from the cavity. I seasoned the inside with kosher salt and freshly cracked black pepper. I quartered the two lemons and placed them and 3 whole garlic cloves inside the cavity of the chicken.
To season the outside of the chicken, I started by brushing it with olive oil. The olive oil helps the salt, pepper, and herb rub to stick to the chicken. Then I generously applied the herb rub and then trussed the chicken. Trussing the chicken keeps the chicken compact and promotes even cooking. There will be more rub than you need for one chicken. Save the leftover in an airtight container. I use the same rub on chicken wings.
I then let the chicken sit in the refrigerator to air dry for a few hours. I think this is a crucial step to obtain crispy chicken skin.
I set-up my charcoal grill for indirect grilling and attached the rotisserie ring and motor. I heated the grill to 400 degrees. I ran the spit through the chicken and attached the hooks to secure the chicken. I placed the chicken on the grill and turned on the rotisserie motor.
After 30 minutes of cooking the chicken was starting to brown and crisp up. I sprayed the chicken with a combo of lemon juice and white wine to help keep the chicken from drying out and to add flavor. I continued to spray the chicken every 20-30 minutes until it the chicken reached an internal temperature of 170 degrees. Let the chicken rest for 15-20 minutes before slicing.
The rotisserie chicken developed a golden-brown color, and the skin was crispy. The lemons in the cavity and the zest in the rub a produced a light and fresh flavor to the chicken. The savory seasoning created a delicious crispy skin that contrasted the juicy and tender chicken. I served the chicken with roasted carrots and potatoes. Enjoy!
Kids Heading Back to School? Here’s How to Help Them Avoid Back Pain
Between laptops, tablets, and old-fashioned textbooks, heavy backpacks are a reality for anyone starting school this fall (including the teachers!). Improper backpack usage can contribute to back pain, particularly in the upper back–but a few simple tips will help keep your kids pain-free this school year.
- Find a backpack that fits. Most kids choose backpacks for their coolness factor, not their size, but it’s important your child’s backpack is the right fit for them. A properly fitting (and properly filled) backpack should rest on the hips, not the shoulders.
- Don’t go too heavy. A backpack shouldn’t exceed 10% of your child’s body weight. Bust out the bathroom scale to ensure your child isn’t overloading their pack!
- Encourage good posture. Help your child find their ideal posture by asking them to lift their chest/sternum up toward the sky, which helps their spine settle into proper alignment.
Want more back-to-school backpack tips? Call Nestor Physical Therapy to schedule a personalized assessment to help identify any areas of weakness or impairment that might be contributing to backpack-related discomfort–and strategies for resolving them!
What We Treat at Nestor PT!
At Nestor Physical Therapy, we treat a wide range of conditions—from back, neck, and joint pain to balance disorders, chronic pain, vertigo, TMJ dysfunction, and more. Whether you’re recovering from surgery, managing a neurological condition, dealing with arthritis or fibromyalgia, or healing from a sports, work, or car accident injury, our expert team is here to help. We also offer specialized care for headaches, poor posture, pelvic pain, and pre-surgical physical therapy to prepare your body for success.
Our Services:
- Back Pain
- Neck Pain
- Hip Pain
- Foot Pain
- Elbow Pain
- Hand Pain
- Balance Disorders
- Chronic Pain
- Vertigo
- Headaches & Migraines
- Neurological Conditions
- Poor Posture
- Post-Surgical Rehabilitation
- TMJ Dysfunction
- Sciatica
- Shoulder Pain
- Knee Pain
- Ankle Pain
- Wrist Pain
- Arthritis
- Gait Disorders
- Dizziness
- Fibromyalgia
- Motor Vehicle Accident Injuries
- Pelvic Pain
- Pre-Surgical Physical Therapy
- Sports Injuries
- Work Injuries
Unconventional Yet Highly Effective Tips to Help Your Back Pain
Back pain is one of the most common ailments affecting adults worldwide. While there are various conventional treatments and strategies for dealing with back pain, prevention remains the best approach.
Here are a few uncommon yet highly effective tips for preventing back pain that you can try at home.
Diaphragmatic Breathing
Diaphragmatic breathing is not just for yoga enthusiasts. This breathing technique engages your diaphragm, reduces your heart rate, and helps with relaxation. Surprisingly, it can also help stabilize your core. A strong core can better support your back and help prevent back pain.
- Lie on your back with your knees bent.
- Place one hand on your chest and another on your abdomen.
- Inhale deeply through your nose, allowing only your abdomen to rise.
- Exhale through your mouth while engaging your core muscles.
- Practice for 5–10 minutes daily.
Dynamic Sitting
Sitting for prolonged periods is a leading cause of back pain. Dynamic sitting encourages movement even while seated, making your core muscles work to help maintain posture.
- Choose a chair that allows freedom of movement. Swivel chairs are a good choice.
- Shift your weight periodically while sitting.
- Tilt your pelvis by moving your belly button forward, then tilt your pelvis back and allow your lower back to slouch slightly.
- Engage your core muscles intermittently while sitting using diaphragmatic breathing.
Visualization Techniques
Believe it or not, the mind plays a significant role in perceiving pain. Visualization techniques can help relax tense muscles and mentally train you to handle pain better.
- Close your eyes and imagine a serene environment.
- Visualize the tension in your back being replaced by relaxed, calm muscles.
- Pair this visualization with deep breathing for better results.
Small Daily Changes Can Make a Big Difference
By incorporating these unconventional strategies into your daily routine, you can help prevent the onset of back pain. Simple habits involving breathing, movement, and relaxation may be valuable additions to your back-care routine.
Need Help Managing Back Pain?
Always consult our Nestor Physical Therapy providers before starting any new exercise to ensure it’s appropriate for you. If you’re dealing with persistent back pain or want guidance on preventing future discomfort, our physical therapists can help you find an approach that’s right for you.
Patient Success Spotlights
“When I came here my hip and low back pain was stopping me from sleeping, walking and I couldn’t do many basic motions. These guys worked to make me stronger without causing more pain. Everyone was kind, attentive and knowledgeable. I’d recommend anyone to come and get treated here.”
-Jill G.
“I started treatment after experiencing a lower back/hip injury and had severe pain on both sides of my lower spine that limited my mobility. Since starting treatment, I’m back to 100% and have been able to resume all my regular activities. Dr Nestor and Alissa have been great to work with and helped me through a series of exercises and stretches that improved my pain tremendously. “
-Will S.
Thank You’s
High fives all around to all Nestor Physical Therapy patients and friends who participated in our “Refer a Friend” program last month!
Show Your Body Some Love This Fall!
Fall is here—don’t let aches and stiffness keep you from enjoying the season!
Whether you’re taking in the autumn colors, cheering on your favorite team, tackling yard work, or staying active with family, Nestor Physical Therapy is here to help you move with confidence, reduce pain, and make the most of every crisp fall day.
