The Benefits of Non-Surgical Back Pain Relief

The Benefits of Non-Surgical Back Pain Relief

Is back pain affecting your daily life? Do you find it hard to walk around, bend over, or exercise? If that’s the case, you aren’t alone. Back pain is one of the world’s leading causes of disability, but thankfully, it can be treated and prevented.

According to the American Chiropractic Association, 50% of Pueblo’s working adults deal with back pain each year, and up to 80% of people will experience it at some point in their lives. Back pain does much to steal our productivity; it’s one of our most common reasons for sick days and doctor visits. 

From strength training and stretching to physical therapy, there are many ways to prevent back pain. Physical therapy doesn’t just ease the pain—it also improves a patient’s mobility and posture. In the long term, it may help to reduce the need for anti-inflammatory medicines. 

What Are the Causes of Back Pain?

Statistics show that back pain leads to disability in approximately 15% of Americans. The condition affects a person’s quality of life, including their health and ability to hold a job. Back pain has numerous causes, and treatments must be adjusted as needed.

The lower back supports the weight of the upper body, making daily activities possible. It allows a person to twist, bend, and rotate their hips when walking. Furthermore, the nerves in this area control the pelvis, legs, and feet. Even slight pain or a minor imbalance can affect mobility.

Back pain can range from dull and throbbing to sharp and intense. The condition may develop with time, or it may come on suddenly due to an injury. Insufficient exercise, poor posture, a sedentary lifestyle, and obesity are the most common risk factors for back pain. For example, when a person is obese, the additional weight puts stress on their joints and spine, limiting range of motion and causing pain. Some health conditions include nerve compression, which affects the spine and surrounding tissues. These conditions include:

  • Disc herniation
  • Fractured vertebrae
  • Spinal stenosis
  • Spinal arthritis
  • Skeletal deformities
  • Sciatica
  • Disc degeneration
  • Strains and sprains
  • Osteomyelitis
  • Radiculopathy

Sciatica, for instance, compresses the sciatic nerve. This brings muscle weakness, numbness, decreased range of motion, and severe pain. Lordosis, scoliosis, and other skeletal deformities develop over time, so the pain gets progressively worse. A herniated disc may trigger nerve compression, inflammation, and chronic pain.

In some cases, back pain is caused by conditions including:

  • Abdominal aortic aneurysms
  • Kidney stones
  • Tumors
  • Osteoporosis
  • Arthritis
  • Fibromyalgia
  • Infection

Back pain may come from an injury sustained when lifting weights or stressing the ligaments. Aging is another common cause; as a person gets older, their spine loses mobility and may become arthritic. 

Physical therapy and other non-surgical treatments address the symptoms and causes of back pain, and many patients experience relief after only a few therapy sessions. Depending on your unique needs, a Pueblo physical therapist may suggest massage, preventive measures, or an exercise routine.

Back Pain Risk Factors

Some people are prone to developing back pain. Other than aging, the main risk factors include genetics, pregnancy, a sedentary lifestyle, and weight gain. Somewhat surprisingly, anxiety and depression contribute to (but don’t cause) back pain. Such conditions reduce a person’s tolerance to pain and increase muscle tension, which may worsen their symptoms.

If a job requires you to push, pull, or lift heavy objects, it’s likely that you’ll experience lower back pain. These activities increase the risk of injury and put stress on the spine, but desk jobs are no better. Prolonged sitting is one of the biggest risk factors for severe back pain. 

In the long term, sitting leads to changes in the lumbar discs, which may in turn cause muscle imbalances, sore shoulders, neck pain, hip issues, herniated discs, and back pain. Sitting at a desk all day also puts a person at risk of osteoporosis, diabetes, and heart disease. 

Certain sporting activities may lead to back pain. Poor weightlifting form is a leading cause of slipped discs and spinal injuries, which are quite common among gym goers and athletes. A person who only works out on the weekends after an inactive Pueblo workweek is more susceptible to back pain. Generally, these people attempt to compensate for their weekday sluggishness by pushing themselves much too hard.

The same applies to those starting weight training programs. Many lifters make the mistake of sacrificing quality for quantity, leading to poor form and subsequent pain. A skilled therapist can teach a patient how to work out safely, which moves to avoid, and how to strengthen their back muscles. A therapist can also recommend effective, safe treatments for sore muscles and other sports injuries.

How Physical Therapy Treats Back Pain

Physical therapy is one of the most effective ways to treat and prevent back pain. The practice involves joint mobilization, exercises, massage, stretches, acupuncture, and other methods that alleviate pain and discomfort. Here are a few of the biggest benefits of physical therapy for sciatica treatment.

  • It increases the chances of full recovery – When a person receives physical therapy following a back pain episode, they may be able to reduce the risk of complications and minimize the need for further treatment. The sooner the condition is treated, the more likely the patient is to recover.
  • A therapist can recommend effective exercises – A physical therapist may recommend strength and flexibility exercises for the back muscles. If you are in pain, they may perform manual therapy to increase joint mobility and ease pain.
  • Therapists can alleviate pain with massage – In many cases, effective massage makes a significant difference in a patient’s pain levels. Massage is a common part of physiotherapy treatment, as it increases joint flexibility, reduces tension, and relaxes the muscles. Some therapists recommend deep tissue, trigger point, Swedish, or mobilization massage. Most times, the therapist will refer a patient to a massage practitioner who’s skilled in those areas.

These and other therapeutic techniques relieve pain, improve mobility, and strengthen the muscles. Some treatment modalities, such as massage, stimulate blood flow to affected areas, which accelerates healing. Additionally, these treatments reduce muscle soreness and tension, which makes them especially useful for athletes and workers suffering from back pain.

Physical therapy helps to treat back pain in several ways. Every patient’s condition is unique, and the techniques a therapist uses will depend on their symptoms and requirements. After a thorough assessment of your condition, your therapist will form a treatment strategy and suggest preventive measures.

As we age, maintaining health and independence becomes a top priority. Strength training, a type of resistance exercise often overshadowed by cardio or flexibility exercises, is a cornerstone of healthy aging. Whether you’re in your 30s or 80s, incorporating strength training into your routine can help you live a longer, more vibrant life. Here’s why everyone needs to embrace strength training and how to overcome common barriers to getting started.

1. Avoiding Frailty

Frailty, marked by reduced strength, endurance, and physical function, is a growing concern with age. According to the National Institute on Aging, frailty increases the risk of falls, disability, and hospitalization. For women, who face a higher risk of osteoporosis, frailty can also lead to fractures with prolonged recovery. Strength training combats frailty by building muscle mass and bone density. 

A 2021 study in the Journal of Clinical Medicine found that resistance training significantly improved muscle strength and reduced frailty markers in older adults. For women, this is especially critical, as stronger muscles and bones reduce the risk of osteoporotic fractures. Exercises like weightlifting, bodyweight workouts, or resistance bands enhance physical resilience, making daily tasks like carrying groceries or climbing stairs safer and easier.

(Want to know more about osteoporosis and PT’s role in it’s prevention and treatment? Check out our previous article for more information: Osteoporosis, Osteopenia, and Physical Therapy

2. Staying Able to Do the Things You Love

Strength training ensures you can keep enjoying activities like gardening, hiking, or playing with grandkids. According to an article in Harvard Health Publishing, muscle strength can begin to decline by about 1-2% per year after age 35 due to sarcopenia, also known as age-related muscle loss. This muscle loss accelerates as our bodies age. This loss can limit your ability to perform daily tasks or pursue hobbies, particularly for women who may experience accelerated muscle loss during menopause due to declining estrogen levels. 

Regular strength training preserves functional capacity, and benefits multiple domains of health. A  2019 study published in Frontiers in Physiology showed that resistance exercise not only improved musculoskeletal health, but also helped patients manage chronic conditions like cardiovascular disease and diabetes (Mcleod et al., 2019). Older adults who participated consistently in resistance strength exercise maintained better mobility, overall health, and independence than those who did not. Additionally, the same study found that those using light weight or only body weight while strength training was just as effective as heavy weights (McLeod et al., 2019). The most important factor of strength training for healthy aging is finding a routine that is suited to your body and your ability. A consultation with a physical therapist can help you find the right routine and guide you through proper exercise form to ensure your exercise is preventing injury, not causing it.  Strength training empowers you to stay active, healthy, and independent.

3. More Muscle Mass Equals Improved Blood Sugar Control

Building muscle isn’t just about strength—it’s about metabolic health. Muscle tissue helps regulate blood sugar by improving insulin sensitivity, which is vital for preventing or managing type 2 diabetes, a condition more prevalent with age (Mcleod et al., 2019). Increased muscle mass enhances glucose uptake, reducing blood sugar spikes. This is particularly important for women, who may face increased risks for diabetes complications. Researchers have found that  resistance training improved glycemic control in older adults with type 2 diabetes (Mcleod et al., 2019). In their review of resistance exercise and blood sugar management, resistance exercise performed for 8 weeks resulted in clinical improvements in A1C management and improvements in insulin resistance. These findings are relevant not just to individuals living with diabetes, but also those with insulin resistance, metabolic disorders, or a family history of diabetes. More muscle mass means greater glucose storage capacity, supporting overall metabolic health. Even moderate strength training, like lifting weights twice a week, can make a significant difference.

Common Barriers to Starting Strength Training

Despite its benefits, many hesitate to start strength training. Here are common barriers and solutions:

  • Lack of Knowledge: Many feel intimidated by unfamiliar exercises. 
    • Solution: Start with simple bodyweight moves like squats or push-ups. Online resources from the American Council on Exercise (ACE) offer free beginner guides, or consult a certified personal trainer for a tailored program.
  • Fear of Injury: Older adults, especially women with lower bone density, may worry about getting hurt. 
    • Solution: Begin with low weights or resistance bands under professional guidance. A 2018 study in Journal of Strength and Conditioning Research confirms supervised strength training is safe and effective for all ages when done correctly.
  • Time Constraints: Busy schedules can make exercise feel daunting. 
    • Solution: Short, 20-minute strength workouts 2-3 times per week still deliver impactful benefits, per American College of Sports Medicine guidelines.
  • Gym Intimidation: Gyms can feel overwhelming for beginners. 
    • Solution: Try home workouts with minimal equipment or join small group classes for older adults, which foster a supportive environment. Women-only classes can also provide a comfortable starting point.

Getting Started with Strength Training

To reap the benefits, aim for 3 sessions per week. Focus on compound movements—exercises that work multiple muscle groups at once, like squats, deadlifts, lunges, assisted pull-ups, and pushing-pressing motions. These maximize efficiency and functional strength. Start with light weights, resistance bands, or bodyweight exercises, gradually increasing intensity.

Safety Tip: Deadlifts, a powerful and functional movement, we commonly integrate this into out-patient rehabilitation strategy, but it does require proper technique to avoid injury. Begin with no weight, using a broomstick or similar tool to master form under a skilled coach’s guidance before adding weight. This is especially important to protect against lower back strain or injury.

Always consult a healthcare provider before starting a new exercise program, especially if you have chronic conditions like osteoporosis, chronic low back pain or shoulder problems. If you do struggle with any of these, one of our physical therapists can design a program tailored to your needs, and we’re here to support you every step of the way. If you are free from chronic conditions or pain a skilled coach or trainer can also be a great fit to get you started safely.

Strength training isn’t just for bodybuilders—it’s for everyone who values aging gracefully, staying active, and feeling their best. By building strength now, you’re investing in a healthier, more independent future.

References:

Harvard Health. (2023, February 14). Age and muscle loss. https://www.health.harvard.edu/exercise-and-fitness/age-and-muscle-loss

Mcleod, J. C., Stokes, T., & Phillips, S. M. (2019). Resistance Exercise training as a primary Countermeasure to Age-Related Chronic Disease. Frontiers in Physiology, 10. https://doi.org/10.3389/fphys.2019.00645

Talar, K., Hernández-Belmonte, A., Vetrovsky, T., Steffl, M., Kałamacka, E., & Courel-Ibáñez, J. (2021). Benefits of Resistance training in Early and late Stages of Frailty and sarcopenia: A Systematic Review and Meta-Analysis of Randomized Controlled Studies. Journal of Clinical Medicine, 10(8), 1630. https://doi.org/10.3390/jcm10081630

Request An Appointment

Please fill out this form and
we will contact you about scheduling.