March 2025 Newsletter
Is Back Pain Interfering With Your Everyday Life?
Here’s How One of Our Patients Got Back to the Things He Loved the Most
The chances are very good that you’ll experience back pain at some point in your life. You might lift a piece of furniture that’s a little too heavy for you. You might develop pain from prolonged sitting. Or you might just notice a “random” back pain that likely stems from repetitive or awkward movements.
No matter the source of your back pain, physical therapy with SMART Sports can help you find relief. We know that when you’re in the throes of debilitating pain, pinpointing the underlying cause is probably the least of your concerns. But to our team of experts, understanding the cause is the first step in helping you get the treatment you need.
To illustrate this, let’s look at a story from our files. Daniel developed back pain that was dramatically impacting his day-to-day life. It kept him on the couch during the day and wide awake at night – but our therapists helped him find lasting relief.
Meet the Patient (And His Back Pain)
Daniel was a computer programmer in his late 30s who spent his workday tapping away on his computer keyboard. In his spare time, he enjoyed playing board games with his buddies, taking his German shepherd to the dog park, and whipping up meals for his girlfriend.
One day, Daniel was digging out a dead shrub in his backyard when he felt a sudden spasm in his lower back, followed by a sharp jolt of pain. He stopped for the afternoon, but the pain hadn’t receded the next day. Or the next.
Daniel’s back pain was intense enough that it didn’t just cause pain; it also impacted his mobility. Forget digging out a shrub; now, Daniel could barely walk his dog! And while the pain lessened somewhat while he was sitting, it was still bothersome enough to distract him from work.
Enough’s Enough: Daniel Visits a Physical Therapist
Eventually, Daniel’s girlfriend told him he needed to seek treatment. She suggested he try a physical therapist, as she’d had a good experience with physical therapy after her own back injury.
At the PT clinic, Daniel shared his symptoms and noted that the pain had started while he was doing yard work. His therapist also guided him through several movement screens, testing Daniel’s range of motion and strength.
By the end of the appointment, Daniel’s therapist had determined that Daniel likely had an issue with his lumbar discs (the cushions found between vertebrae) from digging out the tree root; he’d twisted his body while lifting a heavy clump of dirt, damaging his discs.
However, part of the reason Daniel suffered the injury was because the muscles in his back and core were weakened due to his sedentary job. Without strong core muscles to support his spine, he was more susceptible to an injury, particularly when performing manual labor without any conditioning or warmup.
A Personalized Treatment Approach
Daniel’s physical therapist didn’t want to just mask Daniel’s symptoms. He wanted to resolve the underlying injury and help Daniel prevent future injuries. To accomplish this, he created a customized treatment plan that walked Daniel through the following steps:
Relieve acute pain
Manual therapy techniques like back mobilization and soft tissue manipulation offered an all-natural alternative to pain medication.
Restore mobility and build strength
A therapeutic exercise program helps address the underlying muscular weakness that set Daniel up for an injury in the first place. By building up the strength in his back and core, Daniel was able to provide more stability and support to his spine.
Address lifestyle factors
Another factor in Daniel’s injury was his sedentary job. His physical therapist offered suggestions to help offset the prolonged sitting involved in computer programming, including taking stretching breaks every 30 minutes and investing in a standing desk.
Prevent another injury
Finally, the therapist showed Daniel how to use proper technique when working in the yard and suggested some warm-up methods the next time Daniel needed to perform strenuous movements.
Say Goodbye to Back Pain Today!
Does Daniel’s story resonate with you? Just like him, you don’t have to suffer!
Schedule an initial consultation at SMART Sports to get started on the journey to lasting pain relief.
Our Patients Get Great Results
“I slipped on the ice this winter & broke a bone. Dr. Ross quickly worked me in. I knew I could trust him to make a treatment plan based upon his expertise and integrity. I’m so thankful that I was able to avoid surgery and am now fully healed up. My thanks to Dr. Ross.”
– Sherri L.
Spring is Coming!
Don’t Let Yard Work Be a Pain! Tips for Avoiding an Injury in the Garden
Have you been putting off yard work? Consider this: It’s a great source of exercise and an excuse to get out in the fresh air. But it is essential for you to be mindful of injuries, particularly before diving into a strenuous outdoor project.
At Smart Sports, we want to help you be safe and healthy as you work in your garden. Here are three of our physical therapists’ favorite tips for avoiding an injury as you take care of outdoor chores:
Warm up before you get started
Just as you get your body ready to go on a run or lift heavy weights, warm up before diving into intense yard work. Dynamic stretches or light aerobic activities work perfectly. Our team can give you suggestions!
Switch things up
Repetitive movements and staying in one position can both lead to strain and injury. If you’re performing a repetitive task, take breaks or alternate with different activities. For example, trim your rose bushes for 20 minutes, then take a break by sweeping your patio.
Be mindful of your movement
Certain movements, such as bending or twisting, put you at a higher risk of injury. If you find yourself contorting into awkward positions to complete a task, stop and take a moment to think about proper biomechanics. Our therapists can give you more personalized guidance.
The last thing you want is to injure yourself while working out in the garden. A little mindfulness can go a long way in preventing pain and injury.
Have questions? Our physical therapists can help! Call us to schedule an appointment today.
Feel Better by Eating Better!
Slow Cooker White Chicken Chili
This Crockpot White Chicken Chili offers comfort and satisfaction, courtesy of its creamy texture and healthy ingredients. The slow cooker keeps it breezy and hands-free!
Place chicken in the bottom of a 6-quart or larger slow cooker. Add the chicken broth, white beans, green chiles, garlic, onion, cumin, oregano, salt, and cayenne. Stir to combine. Cover and cook on low for 4 to 6 hours or high for 2 to 4 hours, or until the chicken is cooked through. Remove the chicken breasts to a plate. Once cool enough to handle, shred and set aside.
With an immersion blender, puree a portion of the chili to thicken it, leaving some of the beans whole. (If you don’t have an immersion blender, you can instead transfer a few ladlefuls of the chili to a food processor or blender and pulse roughly, then return back into the chili.)
Stir in the shredded chicken and cilantro. Portion into bowls and top with a squeeze of fresh lime juice. Add any other desired toppings and enjoy.
Ingredients
- 1 1/4 lbs. boneless skinless chicken breasts (2-3 breasts)
- 4 cups low-sodium chicken stock
- 2 (15-oz) cans reduced-sodium white beans such as white kidney, navy, cannellini, or Great Northern beans, rinsed and drained
- 2 (4.5-ounce) cans diced green chiles
- 3 cloves garlic minced
- 1 small yellow onion (or 1/2 large) finely diced
- 2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 1/2 teaspoon kosher salt
- 1/4 teaspoon cayenne pepper
- 1/4 cup chopped fresh cilantro
- Fresh lime wedges
Exercise of the Month
Double Knee 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.
Meet Jennifer Favilla
8 Great Reasons to Join Our 24-Hour Gym
Divided into four specialized areas, our 24-hour gym makes it easy to pursue your goals at a pace, intensity level, and time of day that’s right for you.
Whether you’re looking to amp up your powerlifting routine, get in a full-body workout, enjoy a low-impact run, or give group fitness classes a try… we’d be thrilled to welcome you into the SMART Sports family!
Your membership at SMART Sports gives you access to:
- 24-hour main gym
- Heavy lifting room
- Core/stretching area
- 90° Saltwater pool
- Free fitness classes
- Infrared sauna (business hours only)
- Access to personal training
- Retail area with energy and pre-workout drinks, protein bars, cookies, shakes and vitamins
Let’s Get You Better ASAP!
Don’t let pain dictate your life. Take the first step towards reclaiming your mobility and well-being with our expert support. Start your journey to a healthier you today.
