Three Things You Might Be Surprised to Learn About Back Pain
When you’re dealing with back pain, you hear a lot of advice. Some of it may be helpful. But often, even the most well-intentioned advice can leave you feeling like your body is somehow broken.
At Rising Sun Physical Therapy, we understand how frustrating that can be. But we also want you to know something very important:
Your pain is real, and your body is not the enemy.
Back pain may be common, but it’s often misunderstood–which is how you end up with all that unhelpful advice.
Exploring the Truth About Back Pain
1. Back pain isn’t always a back problem.
This is one of the biggest surprises for many of our patients! Back pain is actually influenced by several factors throughout your body, including:
- How your hips are moving (or not moving)
- How well your core muscles are coordinating
- The way you breathe
- How your nervous system is responding to stress
That’s why our team emphasizes looking at the full picture, including your posture, gait, and any movement compensations you might be making. When we find the true drivers of your pain, we can create a plan that helps you feel better—not just temporarily, but sustainably.
2. Pain doesn’t always mean damage.
Our patients are often carrying fear along with their symptoms. They worry that they’ll inadvertently make their pain worse, or that they have a severe spinal condition that will require surgery.
We have some good news: in many cases, pain is not a sign that you’re causing harm. In fact, it’s often a sign that your body is protecting you, just a little too strongly. This occurs when your nervous system becomes overly sensitive after an injury, stress, or repeated flare-ups. Understanding this pattern can help you take a more proactive, empowered approach to your care.
3. Long-term relief often comes from feeling safe in your body again.
This may be the most important surprise of all: for many people, healing is about feeling safe to move again.
When back pain has been part of your life for months (or years), it can affect how you trust your body. You start to move less and avoid physical activities you once enjoyed. Again, that’s not a sign of weakness but of your body trying to protect you. To start feeling better, you need to regain trust in movement.
At Rising Sun Physical Therapy, our job is to help you rebuild that trust by ensuring you feel supported. We work with you to create a truly personalized care plan, and we don’t rush you through it or dismiss your concerns. Instead, we treat you as a partner, blending compassion and expertise to help you uncover a path forward.
A Whole-Person Approach to Managing Back Discomfort
We recognize that your symptoms don’t exist in a vacuum. Factors such as stress, movement habits, past injuries, and your overall lifestyle and recovery goals all matter. So at our clinic, we make sure to treat you, not just your diagnosis. To accomplish this goal, we blend proven physical therapy approaches with innovative tools to support your body from multiple angles.
Techniques We Might Suggest
Manual Therapy
Hands-on techniques to reduce tension, restore mobility, and help your body feel less stuck.
Deep Tissue Laser Therapy
A gentle, non-invasive option that can help calm inflammation, reduce pain sensitivity, and support tissue healing, especially when pain has lingered.
Therapeutic Exercise
Targeted strengthening and retraining so your spine feels supported during real-life movement, not just in the clinic.
Total Motion Release (TMR)
A whole-body approach that uses specific movements to create surprising shifts in pain and function.
Neuro-Based Techniques
Strategies that improve the communication between your brain and body, especially when pain has become persistent.
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
Your Questions Answered: Ergonomic Training
Did you ever think that your work might be contributing to your back pain? It might sound surprising, but there’s definitely a possibility, especially if you have a job that requires you to sit at a desk or perform repetitive movements.
Don’t worry: we’re not going to tell you to quit. What we can do is help you adjust your work and home environment in a way that reduces strain on your spine. This process, called ergonomic training, is just another one of the ways we look at the whole person when helping you manage back pain.
What exactly is ergonomic training?
The field of ergonomics focuses on exploring the ways humans interact with their environment, including tools, furniture, and equipment, to improve comfort and efficiency. Ergonomic training helps improve the ergonomics of your home or workspace so your muscles and joints are under less stress.
How does this help my back pain?
Poor posture and static positions can overload your spine and supporting muscles. Ergonomic strategies correct these patterns so your back doesn’t have to absorb excess force. Over time, this can reduce pain and improve comfort.
What happens during an ergonomic session?
We’ll review your posture and movement habits, assess your work or home setup and suggest ergonomic adjustments, teach you proper body positioning for the tasks you perform the most, and guide you through practical stretches and strengthening strategies to support your core and back.
Can small changes really make a difference?
Absolutely! Many ergonomic adjustments are things you probably don’t think much about, such as the height of your chair or computer monitor, or the way you reach for items. Adjusting these can help your muscles and spine work more naturally and comfortably.
Is ergonomic training only for office workers?
Not at all. If any daily activities, such as chores or yard work, cause discomfort, ergonomic training helps make those movements easier and less painful.
How do I get started?
Reach out to Rising Sun Physical Therapy to schedule your initial appointment! It’s the first step to helping you feel better and move with more ease.
Healthy Recipe: Anti-Inflammatory Salmon Bowl
Supporting your back pain recovery from the inside out starts with nutrition. This anti-inflammatory salmon bowl is packed with omega-3 fatty acids, antioxidants, and nutrients that help reduce inflammation and support tissue healing.
Ingredients
- 6 oz wild-caught salmon fillet
- 1 cup cooked quinoa
- 1 cup cooked broccoli
- ½ avocado, sliced
- 2 tbsp walnuts, chopped
- 1 tbsp extra virgin olive oil
- 1 tsp fresh turmeric, grated (or ½ tsp ground)
- Lemon juice, salt, and pepper to taste
Instructions
1. Preheat oven to 400°F. Season salmon with salt, pepper, and a pinch of turmeric. Bake for 12-15 minutes until cooked through.
2. While salmon cooks, arrange quinoa as the base of your bowl. Top with cooked broccoli and avocado slices.
3. Once salmon is done, place it on top of the bowl. Sprinkle with chopped walnuts.
4. Drizzle with olive oil and fresh lemon juice. Add remaining turmeric if desired.
Why it helps: Salmon provides omega-3s that reduce inflammation, while turmeric contains curcumin, a powerful anti-inflammatory compound. The combination of healthy fats, antioxidants from greens, and quality protein supports your body’s natural healing processes during back pain recovery.
Are You Ready for a Different Kind of Back Care?
You don’t have to push through your back pain or accept it as your new normal. Our clinic looks at the full picture—your pain, your goals, your story, and your potential—to help you find the best approach for your needs.
Why? Because we know that when you feel understood, healing feels possible.
If you’re ready to take the next step, reach out online to schedule your first appointment.
Sources: https://link.springer.com/article/10.1007/s10103-023-03827-w, https://www.physio-pedia.com/Low_Back_Pain
