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 COAST Physical Therapy Specialists, 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!

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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 COAST Physical Therapy Specialists 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.

Prevent Back Pain and Mobility Restriction Before It Starts!

Do any of these statements apply to you?

Check the boxes that apply. If you check one or more, you may be at a higher risk of developing back pain.

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.

Several lifestyle factors can increase the likelihood of an injury leading to back pain. Fortunately, physical therapy at COAST Physical Therapy Specialists is a great choice not only for resolving back pain — but for stopping it before it even begins!

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 COAST Physical Therapy Specialists 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.

While these tips can get you started, the COAST Physical Therapy Specialists 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.

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Exercise Tip of the Month

Double Knees to Chest

🎯 Targets: Lower Back & Hips

Start on your back with your knees bent. Slowly bring both knees to your chest. Grasp your knees. Hold for 30 seconds and repeat.

Exercise Tracker

Sets

1

of 1

Reps Done

0

of 3

Hold Time

30s

per rep

1

2

3

30-Second Hold Timer

0:30

▶ Start Hold ↺ Reset

✅ Great work! You’ve completed all 3 reps. Your lower back will thank you!

The exercise videos and related content provided by COAST Physical Therapy are intended for general informational and educational purposes only. They are not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your physician, physical therapist, or other qualified healthcare provider before beginning any new exercise program, especially if you have a pre-existing injury, medical condition, or concerns about your health.

How To Have a Great Summer–PT Style!

The days are getting longer, the air is getting warmer, and school is winding down. That means one thing: summer is on its way! Here are some tips to ensure a healthy summer for you and your family:

• Drink plenty of water. While you should strive to stay hydrated all year round, it’s particularly important in warmer weather.
• Ease back into summer activities gradually. Whether you’re hitting the pool more frequently or taking more evening walks thanks to the later sunsets, avoid doing too much too soon. Start slow, don’t push too hard, and remember to warm up first.
• Don’t skip your PT sessions. We know summer’s busy. But keeping up with your physical therapy will help you stay active and pain-free throughout the season–and beyond!

Ready to make the most of the summer months? Schedule an appointment with COAST Physical Therapy Specialists today!

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Anti-Inflammatory Quinoa Salad

Nutrition plays a key role in managing inflammation, which can contribute to joint and back pain. Try this delicious, spine-friendly recipe packed with anti-inflammatory ingredients!

⏱️ Prep: 15 mins 🍳 Cook: 15 mins 🍽️ Servings: 4

Ingredients

• 1 cup dry quinoa, rinsed
• 2 cups water or vegetable broth
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup olive oil (rich in Omega-3s )
• 2 tbsp fresh lemon juice
• 1 tsp turmeric (powerful anti-inflammatory)
• Salt and black pepper to taste

Instructions

1. Bring water or broth to a boil. Add quinoa, reduce heat, cover, and simmer for 15 minutes or until water is absorbed.
2. Remove from heat, let sit covered for 5 minutes. Fluff with a fork and let cool.
3. In a large bowl, combine cooled quinoa, tomatoes, cucumber, red onion, and parsley.
4. Whisk together olive oil, lemon juice, turmeric, salt, and pepper.
5. Pour dressing over the salad, toss well, and chill for 30 minutes before serving.