Is That Twinge in Your Back Trying to Tell You Something?
Maybe you twisted your torso while picking up a heavy box or went a little too hard at the gym. Maybe you’ve just been spending more time bent over your flower beds as you get them ready for autumn. Regardless of the cause, now you’ve got an ache in your back, and you’re not sure what to do about it.
Let’s start by identifying it. There’s a good chance that back discomfort is either a strain or a sprain, depending on which specific tissues are affected. These are among the most common causes of back pain, affecting people of all ages and activity levels.
However, that doesn’t mean you should just ignore your pain and hope it resolves on its own. The team at Recovery Physical Therapy can help you address the underlying factors that contributed to your injury in the first place, ensuring proper healing and reducing your risk of future issues.
Back Sprains and Strains Explained
Many people use these terms interchangeably, especially because they tend to cause similar symptoms, such as:
- Pain with movement that improves with rest
- Muscle spasms
- Stiffness throughout the back
- Tenderness when touching the injured area
However, they do refer to two different issues.
Back Sprains
A back sprain occurs when one of the ligaments in your spine is stretched or torn. Spinal ligaments are strong bands of tissue that connect your vertebrae and help stabilize the spine. Back sprains generally occur suddenly due to unexpected movements or improper lifting habits.
What Causes Back Sprains?
• Unexpected twisting of the spine
• Falling
• Lifting something heavy with poor body mechanics
• Sudden impacts during sports or recreation
Back Strains
A back strain also occurs when tissue is torn or stretched, but it affects your back muscles or the tendons that connect those muscles to your spine. While it is possible to suddenly strain your back, this injury can also develop gradually over time due to repetitive movements.
What Causes Back Strains?
• Lifting more weight than the muscles can safely handle
• Sudden pulling movements
• Repetitive bending or twisting
• Overuse during work or sports
• Muscle fatigue after prolonged activity
Whether a Strain or Sprain, Physical Therapy Can Help
One thing back strains and sprains have in common is that they both respond best to guided, progressive movement rather than complete rest, making physical therapy an ideal treatment approach.
At Recovery Physical Therapy, recovery begins with a comprehensive evaluation to determine which tissues have been injured, how the injury is affecting your movement, and what factors may have contributed to it. We’ll then work with you to create a custom treatment plan that manages acute pain while working to restore your normal movement patterns, reducing the risk of future injuries.
Throughout the process, we closely monitor your progress and adjust your treatment as your strength, mobility, and function improve. This one-on-one approach helps ensure that every visit addresses your current needs while keeping you focused on the activities that matter most to you.
What Treatment Techniques Might We Include in Your Care?
- Hands-on manual therapy to improve mobility in your spine, facilitate healing in your soft tissues, and prepare your body for more active therapy
- Treatment modalities, such as electrical stimulation, heat therapy, and more, that can help manage pain and jumpstart healing
- Individualized, progressive therapeutic exercise plans that gradually restore mobility, strength, and function in your spine
- Movement assessments to identify and correct habits that place unnecessary stress on your back
- Personalized strategies and home exercises to help you safely return to work, hobbies, and daily activities
Don’t Let a Sprain or Strain Hold You Back
A back sprain or strain can make even simple movements uncomfortable, but it doesn’t have to keep you from living an active life. Early evaluation, guided exercise, and individualized physical therapy can reduce pain, restore mobility, and lower the risk of another injury.
If back pain is limiting your daily routine, the team at Recovery Physical Therapy is here to help. Through personalized care, we will work with you to restore movement, rebuild strength, and help you return to the activities you enjoy with greater confidence.
Get Started with PT Now!
Return to Recovery Physical Therapy and Let’s Continue Your Journey to Wellness Together. Schedule Your Appointment Now!
Fresh tomatoes, creamy mozzarella, fragrant basil, and toasted French bread come together in this classic Italian-inspired appetizer that’s perfect for entertaining.
Enjoy This Healthy Recipe!
Tomato, Mozzarella & Basil Bruschetta
- 1 (32-oz) can whole tomatoes, drained
- 1 cup fresh basil leaves
- 4 tbsp extra-virgin olive oil
- 6 cloves garlic, peeled
- Kosher salt & freshly ground black pepper
- 2 large French baguettes, sliced 1-inch thick (about 36 slices)
- 1 1/2 lbs fresh mozzarella cheese, sliced 1/4-inch thick
Preheat oven to 375 degrees F. In the bowl of a food processor, add drained tomatoes, 1 cup basil leaves, olive oil and 2 cloves garlic. Pulse until smooth, but somewhat chunky. Season with salt and pepper. On a baking sheet, line up baguette slices. Toast in oven for about 3 minutes. Working quickly, rub the remaining garlic on the toasted side of each slice and then lay a piece of mozzarella cheese on top. Place bread back in oven for about 45 seconds. Remove from oven and spread one tablespoon of the tomato mixture on each piece. Place bruschetta on decorative platter and garnish with basil leaves.
MAIN DISHES
Instead of greasy burgers, brats and hot dogs, try …
- Meaty mushrooms marinated in equal parts olive oil, balsamic vinegar and lemon juice. You’ll get immune-boosting nutrients in the mushrooms, vinegar and lemon juice. Plus, studies show that oleocanthal, one of the most concentrated anti-inflammatory compounds in olive oil, dampens the body’s inflammatory process and reduces pain sensitivity with a pharmacological action similar to ibuprofen.
- Salmon with a splash of lemon and a sprinkling of savory summer herbs. Salmon is rich in omega-3s and vitamin D, both of which enhance joint health, boost immunity and protect against inflammation.
CONDIMENTS
Instead of ketchup (which packs 2 teaspoons of sugar per tablespoon) or mayo (which is relatively high in unhealthy fat), try …
- Antioxidant-packed salsa or pico de gallo. Weighing in at just four to five calories per tablespoon, and zero fat, salsa boasts plenty of nutrients.
- Olive oil based pesto or sundried tomato spread. All three ingredients – olive oil, basil and sundried tomatoes – are loaded with anti-inflammatory properties.
SIDE DISHES
Instead of mayo-based salads like coleslaw, potato salad and macaroni salad, try …
- Bean salad. All beans boast fiber, protein and a bevy of anti-inflammatory phytonutrients.
- Sliced tomatoes, buffalo mozzarella and basil drizzled with balsamic vinegar and olive oil. Choose this tasty Caprese salad and you’ll get more oleocanthal and cancer-fighting lycopene.
What Our Patients Are Saying
Real results. Real recovery. Real stories.
“My PT is Tritha, she’s a very nice PT and I had a great experience working with her. She’s professional and cared about my recovery. Each session was well organized, and she took the time to explain the purpose of every exercise while making sure I was performing them correctly. I also left each session with a better understanding of how to continue my exercises at home!”
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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
