Why Your Spine Deserves More Attention
Have you ever noticed a twinge in your neck or upper back at the end of a long day at work? Do you ever notice a dull ache in your lower back after being on your feet all day? These are fairly common complaints, and they may seem minor at first glance. But they could signal a deeper problem with your spine.
The truth is, most people don’t give their spine a lot of thought until something starts to hurt. This is a shame, because your spine is central to everything you do: walking your dog, picking up your kids, or settling down in the evening to watch some TV. And when you neglect your spinal health, it can have big ramifications down the line.
At Rising Sun Physical Therapy, we take spinal health seriously. Even if you aren’t currently experiencing back issues, our team can help you enhance your strength and mobility to keep it functioning correctly.
Understanding Spinal Health: Why Does It Matter?
Your spine is a complex support system made of vertebrae, discs, joints, and nerves that work together to allow for movement and absorb shock. Furthermore, your spine itself is supported by your core, the group of muscles that wrap around your torso (including your obliques, abs, back muscles, and deep internal muscles).
Together, these structures protect your spinal cord, support your body’s weight, and are linked to nearly every function in your body.
It should be no surprise, then, that poor spinal health can lead to a range of concerns, including the following:
- Chronic pain in the neck, upper back, or lower back
- Reduced mobility, which makes everyday tasks more difficult
- Nerve compression, which may cause numbness, tingling, or weakness
- Poor posture, which contributes to fatigue and joint stress
Three Ways Our Team Supports Spinal Health
At Rising Sun Physical Therapy, your care starts with understanding. We know that every spine is different, so we personalize every treatment by combining the diverse array of services we offer at our clinic.
We develop the plan based on specific weaknesses, restrictions, or other dysfunctions we identify during a comprehensive assessment. By addressing these concerns, you can build a healthier spine.
1. Targeted Physical Therapy
Physical therapy helps restore spinal mobility and strengthen the surrounding core muscles. Some of the techniques we might utilize include:
- Hands-on manual therapy techniques to mobilize the spinal joints and release the soft tissue
- Core stabilization training to help keep your spine well-supported
- Postural training to help you understand the best posture and alignment for your spine so that you can reduce spinal stress
- Movement retraining to improve how you walk, sit, and stand, which can help prevent future issues
2. Pilates and Movement Classes
These one-on-one sessions go beyond traditional therapy. They reinforce what you learn during physical therapy treatment and help you build strength in your core.
These sessions are led by a licensed physical therapist and offer several benefits, including:
- Improved core strength and stability
- Enhanced mobility
- Better posture and balance
- Low-impact strength building
- Enhancement of long-term spinal health
3. Advanced Techniques and Whole-Body Focus
At Rising Sun Physical Therapy, we understand the importance of holistic, whole-body care. For that reason, we also offer several services that address spinal issues from multiple angles, including:
- CranioSacral therapy, a gentle, hands-on technique to release tension around the spine and nervous system
- Myofascial release, another hands-on technique that targets the connective tissues around the spine for pain relief and improved movement
- Laser therapy, which uses light waves to promote healing in soft tissues and reduce pain and inflammation
- Visceral manipulation, which addresses internal tensions that affect spinal alignment
Sources: https://link.springer.com/article/10.1186/s13102-024-00843-3, ttps://pmc.ncbi.nlm.nih.gov/articles/PMC9340836/
Exercise of the Month
Shoulder Bridge (Pelvic Tilt & Lift Variation)
Starting Position: Lie on your back with knees bent and feet hip-width apart. Keep your back in its natural curve, shoulders relaxed, and arms by your sides.
Step 1 – Pelvic Tilt Warm-Up:
Tilt your pelvis forward and back in your available range, feeling your lower back arch slightly and then flatten toward the mat.
Do 3–4 slow tilts to prepare your spine and hips.
Step 2 – Lift Into the Bridge:
Tilt your pelvis back so your lower back moves toward the mat. On your exhale, peel your spine off the mat one segment at a time, keeping your pelvis tilted. Lift until your hips, knees, and shoulders form a straight line—like a plank. Hold for a full inhale at the top.
Step 3 – Lower Down:
On your next exhale, roll your spine back down to the mat, one vertebra at a time. At the end, release your pelvis to its natural position. Inhale to rest before the next repetition.
Breath Pattern:
- Inhale to prepare.
- Exhale to lift.
- Inhale to hold at the top.
- Exhale to lower.
- Inhale to rest.
Repetitions: 3 sets of 5 repetitions.
Goal: Keep hips level and aligned with knees and shoulders at the top.
Move slowly and with control.
Safety Note: This exercise should not cause you pain. If it does, consult with your physical therapist.
Start Building Your Spine Health Today
Your spine doesn’t just hold you up. It affects how you feel, how you function, and how you age. If you’re ignoring your spinal health, you’re missing one of the most important parts of your well-being.
Fortunately, the team at Rising Sun Physical Therapy offers the tools, guidance, and support to help you take care of your spine today and for the future. To book your initial appointment, visit us online or email us at support@risingsunphysicaltherapy.com.
Listening to the Trees
A Somatic Ritual for Presence
This past weekend, I joined a vigil for the oaks at the Ray and Judy Tretheway Oak Preserve in Natomas. These centuries-old trees, deeply rooted and widely reaching, are now threatened by the Mediterranean oak borer beetle.
We came together through movement, writing, drawing, and ritual to honor their life and presence. To stand among them was to feel their history—roots deep in the earth, branches open to the sky, holding the memory of storms, moonlight, sunshine, and countless seasons.
As a 5Rhythms® teacher, somatic teacher, and practitioner of the Life/Art Process, I know that deep listening is a practice — and here, the trees became my teachers.
They spoke without words:
“We have stood for centuries—in wind, in heat, in storm.
Strong we stand. We hold the wisdom of your ancestors, the paths they walked, the spirit they carried.
We are sick now, but not yet gone.
Remember our strength. Remember our stories.”
A Ritual You Can Do at Home
If you’d like to join in this listening, here’s a simple practice:
- Find a tree, plant, animal — or even a photo of someone you love.
- Close your eyes.
- Let your breath slow. Feel it travel to your feet, your hips, your spine.
- Wait for the message.
- Let it move you — dance it, draw it, write it. It doesn’t have to be pretty, just alive.
This is movement as medicine. A way to reconnect with presence, with your own body as temple.
From Tree to Temple – Our Next Journey
Right now, Aurras Waves is on a short seasonal pause. We return on September 18 with My Body, My Temple — a 6-week 5Rhythms® journey in San Francisco.
Just as the oaks hold the wisdom of centuries, our bodies hold the wisdom of a lifetime. This series is your space to root, rise, and restore — to tend to what matters before it’s too late.
📅 Sept 18 – Oct 23 | Thursdays, 7:00 PM | San Francisco
💲 Early Bird Pricing ends soon – reserve your spot now.
If Your Neck and Back Ache After a Day at the Desk…
You’ve tried stretching, apps, and quick fixes. Now step it up with My Body My Temple, a 6-week 5Rhythms® dynamic movement meditation series starting September 18 at 7 PM in San Francisco. Move with music, mindfulness, and breath to release tension, restore posture, and recharge your energy. Early bird pricing now open.
Sit Smarter: Simple Ergonomics Tips for Desk Workers
Do you have a desk job? You may not realize how big a toll it can take on your body, especially your spine. Prolonged sitting, poor posture, or an improper workspace setup can all lead to musculoskeletal complaints like neck stiffness, back pain, or long-term joint stress.
Fortunately, there’s a field of science dedicated to minimizing these risks: ergonomics. Ergonomics focuses on building workspaces that support your body rather than strain it, and even minor adjustments can make a big difference.
At Rising Sun Physical Therapy, our team can help you enhance the ergonomics of your workstation so you can achieve better health, especially if you work at a desk.
Five of Our Favorite Ergonomic Tips
1. Choose the right chair.
- Select a chair that supports the natural curve of your lower back, allows your feet to rest flat on the floor, and keeps your knees level with or slightly below your hips.
2. Correctly position your monitor.
- Make sure your computer monitor is at eye level and about an arm’s length away. This prevents slouching and reduces neck tension.
3. Adjust the placement of your keyboard and mouse.
- When typing or using a mouse, your elbows should be at a 90-degree angle and close to your body. Keep your wrists straight and relaxed. Position your mouse close to the keyboard or over the keypad to minimize reaching.
4. Use a headset for calls.
- On your phone a lot? A headset can help avoid neck strain. And never cradle your phone between your shoulder and ear, especially for extended periods!
5. Take movement breaks.
- This is probably one of the most important tips, as regular movement keeps your joints healthy. Set up a timer to remind yourself to stand up and stretch at least once every 30 minutes.
Schedule an Appointment For More Ergonomic Advice
The Rising Sun Physical Therapy physical therapists can provide personalized guidance to help ensure your workstation isn’t worsening your health. Visit us online to get started!
No-Bake Caramel Brownies Recipe (Gluten-Free, Vegan)
- Brownies
- 1 ½ c pitted medjool dates
- 1 c walnuts
- ½ c hazelnuts
- ⅓ c cocoa powder
- Salted Caramel
- ½ c almond butter
- ¼ c maple syrup
- 1 tablespoon almond milk
- 1 tablespoon coconut oil
- ¼ teaspoon sea salt
Brownie: Combine all ingredients in a food processor until it reaches a brownie consistency. Press down into lined loaf pan.
Salted Caramel: Stir together all ingredients until smooth and pour over top of brownie layer. Place in the freezer to firm (about 1hr.)
Once set, sprinkle with flaky sea salt, slice into 10-12 squares, and enjoy! Best stored in the freezer.
