Tips to Alleviate Your Pain and Improve Your Spine Health
Tips to Alleviate Your Pain and Improve Your Spine Health

Tips to Alleviate Your Pain and Improve Your Spine Health

Tips to Alleviate Your Pain and Improve Your Spine Health

Are you tired of that nagging back pain that keeps you from enjoying life to the fullest? You’re in luck because we are here to guide you to a healthier spine! With a few little steps and our expert guidance, you will soon be on your way to a life where back pain is a thing of the past. 

Your journey to a healthier spine is a collaborative effort. At iMove PT, we believe in working closely with you, listening to your concerns, and understanding your goals. After all, who knows your body better than you do? Together, we can work to ensure a future free of back pain.

Sometimes, the discomfort in your back may seem like a constant companion, refusing to part ways with you. Fortunately, with the right guidance and effort, you can find a way to alleviate your pain. So, let’s take the first step on this promising journey together!

Request Appointment

Understanding the Root Causes of Back Pain

The first step to saying goodbye to back pain is understanding what causes it. It might be due to a sedentary lifestyle, an old injury, or even just daily wear and tear. No matter the reason, understanding the root causes is your key to finding the solution.

The most common causes of back pain that our physical therapists frequently treat include the following:

  • Muscle Strain or Ligament Sprain: Repeated heavy lifting or sudden awkward movements can strain the muscles and spinal ligaments. If you’re in poor physical condition, constant strain on your back can cause painful muscle spasms.
  • Bulging or Ruptured Discs: Discs, the cushioning between your bones, can bulge or herniate and press on a nerve. 
  • Degenerative Disc Disease: As we age, the discs between the vertebrae deteriorate, which can cause pain, especially if one disc is worn down significantly. 
  • Spinal Stenosis: This condition results from the narrowing of the spinal canal, putting pressure on the nerves and causing back pain.
  • Fibromyalgia: Fibromyalgia is a chronic pain syndrome that causes muscle stiffness and fatigue, including back pain.

Remember, it is always advised to consult with our physical therapists for personalized advice. We’ll work with you to identify the exact cause of your back pain and suggest appropriate treatments to ensure you get the results you deserve!

Our Mobile Physical Therapy Services

At iMove PT, we offer a comprehensive range of mobile physical therapy services designed to cater to your unique needs. Our expertise spans orthopedic rehabilitation, sports medicine, neurological rehabilitation, geriatric physical therapy, and pre and post-surgical rehabilitation. By providing targeted, specialized care, we ensure that our clients receive the most effective treatment and support throughout their recovery journey. Our mobile services bring this personalized approach directly to your doorstep, making your physical therapy experience more convenient and accessible than ever before. We understand that every client’s journey to recovery is unique, which is why we prioritize personalized treatment plans, skilled and licensed therapists, flexible scheduling, and ongoing support. At iMove PT, our commitment to your well-being extends beyond treating injuries and conditions.

Contact Us

Simple Yet Effective Strategies: Your Road to a Healthy Spine 

At the beginning of your healing journey, you’ll meet with one of our physical therapists who are like detectives for your body. They’ll chat with you, learn about your pain, and do a thorough physical examination to determine what’s causing your back troubles. 

Once they’ve gathered all the clues, they craft a personalized treatment plan just for you! This isn’t a one-size-fits-all deal; it’s tailored to suit your unique needs, helping you bounce back quicker and stronger and includes the following: 

  • Manual Therapy: Your therapist uses their hands to gently massage and mobilize your back, easing those tight muscles and helping you relax.
  • Mobility Work: Your therapist will guide you through movements that help increase the mobility of your back. 
  • Targeted Stretches: Your therapist will show you the right ways to stretch, helping you loosen up those stiff areas and feel great.
  • Strengthening Exercises: With a series of strengthening exercises, your therapist will teach you how to build a strong, resilient back to handle the stresses of your day-to-day life.

Remember, your iMove PT therapists are there with you at every step, cheering you on, answering your questions, and tweaking your plan to ensure you get the best results. 

So, are you ready to wave goodbye to back pain and usher in a life of comfort and joy? Give us a call!

Ready to Wave Goodbye to Back Pain?

With personalized care and proven strategies, our dedicated physical therapists are here to guide you on your road to recovery. It’s time to reclaim the joy of living without the shadow of back pain looming over you. Don’t let back pain dictate your life’s story. Reach out to iMove PT to learn how physical therapy can be the first step towards a back pain-free life!

Request Appointment

get to know your PT

Dr. Kristen Junker (PT, DPT)

Location: Metro East, IL – Mobile PT

  1. If you could debunk one “myth” about PT, what would it be?
    • That you only need to be in pain or sustain an injury to benefit from physical therapy. That is simply not true! We can see you for a variety of reasons. Some examples include: balance, improving endurance/strength, posture retraining, dizziness, sport specific movements, and more!
  2. If you could give one piece of advice to your past self about taking care of your body, what would it be?  
    • Take the time for mobility/stretching! As a lifelong competitive and now recreational runner/athlete, that aspect is important but also easy to skip out on. 
  3. What’s your favorite vacation spot?
    • We went to Maui in Hawaii this past winter, it was incredible!
  4. If you had a theme song play each time you walked into a patient’s home, what would that song be?
    • “Hurts so Good” by John Mellencamp
  5. What’s your favorite lunch to eat on the go in between patients?
    • A sandwich or wrap, something easy to eat while driving! 

Exercise of the Month:

CLAMSHELLS

Lie on your side with your knees bent and feet together. Position an exercise band above your knees. The side you want to exercise should be on top. While keeping your feet together, lift your top knee away from your bottom knee. Slowly return to starting position.

(Materials needed: exercise band) 3 Sets, 10 Reps.

Recipe of the Month: Teriyaki Chicken Salad

Ingredients:

  • 1 tablespoon extra-virgin olive oil
  • 1 pound boneless, skinless chicken thighs, trimmed
  • 2 tablespoons hoisin sauce
  • 2 tablespoons light brown sugar
  • 2 tablespoons reduced-sodium tamari or soy sauce
  • 2 tablespoons mirin
  • 2 tablespoons seasoned rice vinegar
  • 1 teaspoon grated garlic
  • 1 teaspoon grated fresh ginger
  • 4 cups chopped romaine hearts
  • 2 cups thinly shredded green cabbage
  • 1 small red bell pepper, sliced (about 1 cup)
  • 1 medium carrot, peeled and shredded (½ cup) 
  • ½ cup seeded, halved and thinly sliced English cucumber
  • 2 large scallions, thinly bias-sliced (½ cup)
  • 1 small serrano pepper, unseeded and thinly sliced (about 1½ tablespoons)
  • 1 tablespoon toasted sesame seeds
  • Crispy fried onions or fried shallots (optional)
  • Optional: 2 Tablespoons blueberry jam and/or crumb topping

Instructions:

  1. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add trimmed chicken thighs; cook, flipping once, until browned and an instant-read thermometer inserted in the thickest portion registers 165°F, about 10 minutes.
  2. Meanwhile, whisk 2 tablespoons each hoisin, brown sugar, tamari (or soy sauce), mirin and vinegar and 1 teaspoon each grated garlic and ginger together in a small bowl. Set aside 6 tablespoons of the dressing for serving.
  3. Pour the remaining ¼ cup dressing into the skillet with the chicken. Reduce heat to low and cook, stirring and flipping the chicken occasionally, until the sauce is glossy, slightly thickened and coats the chicken, about 2 minutes. Transfer the chicken to a cutting board, drizzling any pan drippings over it. Let rest for 5 minutes, then slice.
  4. Combine 4 cups romaine, 2 cups cabbage, the sliced bell pepper, the shredded carrot and ½ cup cucumber together in a large serving bowl; toss well. Top with the sliced chicken, sliced scallions, sliced serrano and 1 tablespoon sesame seeds. Sprinkle with crispy fried onions (or shallots), if desired. Serve with the reserved dressing on the side.
Sources