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 Teton 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:
- 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 Teton 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:
- 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.
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 Teton 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!
Your Success Is Our Priority!
Return to Teton Therapy and Let’s Continue Your Journey to Wellness Together. Schedule Your Appointment Now!
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
Every month, the team at Teton Therapy gathers in Riverton for an energizing All Staff Meeting, complete with insightful training and, of course, a hearty breakfast. Among the favorites enjoyed during these gatherings is CFO Michelle McMenamy’s renowned Biscuits & Gravy. Grace Adelmann, Therapy Technician, enthusiastically shared that Biscuits and gravy are one of her favorite parts of working at Teton Therapy! She says, “The food is so good!”
Teton Therapy’s Monthly Breakfast Delight
Mic’s Biscuits & Gravy
- 1 lb sausage (Jimmy Dean original or game sausage)
- 6 tablespoons butter
- 6 tablespoons flour
- 3 cups milk
- 8 biscuits (1 package)
- Red hot or Cholula (optional, for serving)
- Fresh fruit (optional, for serving)
Brown the sausage in a skillet over medium heat. Set aside. You may choose to drain the sausage grease, depending on preference.
In the same skillet, melt butter over low to medium heat. Add flour and stir until smooth and bubbly, creating a roux.
Gradually add milk to the skillet, stirring constantly to prevent lumps. Increase heat to high and continue stirring until the mixture comes to a low boil. Let it boil for about 1 minute until thickened.
Add the browned sausage to the gravy mixture, stirring until well combined and heated through.
Meanwhile, bake the biscuits according to package instructions.
Serve the warm biscuits topped generously with the sausage gravy.
Optional: For an extra kick, add a dash of Red hot or Cholula. Fresh fruit makes a perfect side to complement this comforting dish.
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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 Teton Therapy 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 Teton Therapy 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.
September Word Scramble
tnuamu
plaep
uxqoien
olatbflo
ratesvh
caron
Answer Key
autumn
apple
equinox
football
harvest
acorn
Don’t Let Back Pain Ruin Hunting Season
Not many people associate hunting with back pain until after the fact, but at Teton Therapy, we often see a spike in back injuries during hunting season. Between long days outdoors, navigating off-trail terrain, and hauling in heavy game, your back can take a beating.
Hunting-related back injuries can range from relatively minor muscle strains to more serious spinal issues. Regardless, you want to take steps to protect your back before and during your hunt. That way, you don’t have to sit this season out or cut it short.
Tips for Avoiding Hunting-Related Back Pain
Strengthen and Prepare
Hunting is a physically demanding activity, so don’t skip pre-season training:
- Strengthen your core with exercises like planks and bridges. A strong core reduces injury risk.
- Targeted stretching improves mobility and makes lifting safer. Focus on dynamic stretches that work your hamstrings, hips, and lower back.
- Condition ahead of time with walking or hiking with a loaded pack to prepare your muscles for the physical demands of hunting.
Follow Safe Lifting Strategies
- Use proper lifting mechanics when picking up heavy game or gear. Bend at your knees, not your waist. Keep your back straight and hold the load close to your body.
- Break down game weight by quartering or field-dressing it before hauling it out. Smaller loads reduce the strain on your spine.
- Ask for help, especially when handling large animals, like elk. Two people are safer than one when lifting a heavy load.
Use Assistive Gear
- Lifting aids like game carts, sleds, or straps make transporting animals easier on your body.
- Supportive gear like weightlifting belts or supportive braces can stabilize your lower back during heavy work.
If You Notice Symptoms, Get Care Early
Sometimes, injuries occur even when you take all the right precautions. If any back pain or mobility restrictions linger for longer than a few days, schedule an appointment at Teton Therapy. We’ll determine the cause of your discomfort and craft a personalized care plan to get you back to your favorite hunting spot as quickly as possible!
Patient TestiMOnial
“They’ve equipped me with pain management exercises to help me in the future should I need it. I’m beyond grateful for the healing and freedom it has given me, and I will TRULY miss seeing all their faces so often! I’ve made life long friends! Long story short… TRY TETON THERAPY! You won’t regret it.”
-R.B.
Share Your Success Story
Your journey to recovery is important to us, and we’re proud to have been a part of it! If Teton Therapy has helped you feel stronger, move better, or get back to doing what you love, we’d be honored if you shared your experience in a Google review. Your story could encourage someone else to take the first step toward healing!
