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Why most back pain sufferers fail to find solutions to their back pain.

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Learn how daily activities can cause you to experience more back pain.

Back pain Expert Durango's Back Pain Report

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These are helpful tips that will keep you from making your back pain worse.

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Simple changes in your daily life that will reduce the back pain you’re afraid will never go away.

LATEST ARTICLES FROM ELLEN TOMSIC

Read Ellen’s latest articles which are filled with proven, science-based advice on back pain relief for people who are struggling to move, stay active, and enjoy a pain-free life with their families.

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May 15, 2024Lower back pain can be a debilitating condition that affects every aspect of your life, from your ability to perform daily tasks to your overall sense of well-being. At Tomsic Physical Therapy, we understand how frustrating and limiting this pain can be. That’s why we’re committed to providing you with effective strategies to prevent and alleviate lower back pain through targeted back stretches. These exercises are designed to improve flexibility, reduce tension, and strengthen the muscles supporting your spine, offering you the relief you deserve. Understanding the Importance of Back Stretches for Lower Back Pain Lower back pain often stems from muscle imbalances, poor posture, or lack of flexibility. When the muscles in your back, hips, and legs are tight, they can pull on your spine, leading to discomfort and pain. Incorporating regular back stretches into your routine can help to address these issues by increasing your flexibility, promoting better posture, and relieving tension in the muscles that support your lower back. This proactive approach not only helps to alleviate existing pain but also prevents future occurrences, allowing you to maintain an active and pain-free lifestyle. 5 Essential Back Stretches for Lower Back Pain 1. Child’s Pose Child’s Pose is a gentle stretch that targets the lower back, hips, and thighs. It helps to elongate the spine and relieve tension in the lower back muscles. How to Perform: Kneel on the floor with your big toes touching and your knees spread apart. Sit back on your heels and extend your arms forward, lowering your torso between your thighs. Rest your forehead on the floor and breathe deeply, holding the position for 30 seconds to a minute. Benefits: Stretches the lower back and hips. Promotes relaxation and reduces stress. 2. Cat-Cow Stretch The Cat-Cow Stretch is a dynamic movement that increases flexibility and mobility in the spine. It’s excellent for warming up the back and reducing stiffness. How to Perform: Start on your hands and knees in a tabletop position. Inhale, arch your back, and lift your head and tailbone towards the ceiling (Cow Pose). Exhale, round your spine, and tuck your chin towards your chest (Cat Pose). Alternate between these positions for 1-2 minutes, moving smoothly with your breath. Benefits: Improves spinal flexibility and mobility. Reduces tension in the back muscles. 3. Supine Twist The Supine Twist is a restorative stretch that targets the lower back and hips. It helps to release tightness and improve spinal alignment. How to Perform: Lie on your back with your knees bent and your feet flat on the floor. Extend your arms out to the sides in a T-shape. Gently drop both knees to one side, keeping your shoulders grounded. Hold for 30 seconds, then switch sides. Benefits: Stretches the lower back and hips. Promotes spinal alignment and relaxation. 4. Pigeon Pose Pigeon Pose is a deep stretch that targets the hips, glutes, and lower back. It’s particularly effective for releasing tension in the hip flexors and piriformis muscle. How to Perform: Start in a tabletop position, then bring one knee forward, placing it behind your wrist. Extend the opposite leg straight back, lowering your hips towards the floor. Keep your back leg straight and your hips squared to the front. Hold for 30 seconds to a minute, then switch sides. Benefits: Opens up the hips and glutes. Reduces lower back tension and improves flexibility. 5. Knee-to-Chest Stretch The Knee-to-Chest Stretch is a simple yet effective stretch for relieving lower back pain. It helps to relax the lower back muscles and increase flexibility. How to Perform: Lie on your back with your knees bent and your feet flat on the floor. Draw one knee towards your chest, clasping your hands around your shin. Hold for 20-30 seconds, then switch legs. For a deeper stretch, bring both knees to your chest simultaneously. Benefits: Stretches the lower back muscles. Promotes relaxation and flexibility. Finding Freedom from Lower Back Pain With the proper mix of knowledge, proactive measures, and targeted therapy, achieving freedom from lower back pain is not just a hope—it’s a possibility. At Tomsic Physical Therapy, we are committed to lighting the way to a vibrant and active life, free from the constraints of lower back pain. As the leading experts in back pain in Durango, Tomsic Physical Therapy has a proven track record of helping our patients return to the activities they love, free from discomfort. Are you ready to start your journey toward relief from lower back pain? We invite you to take advantage of our complimentary resources: Download Our Free Lower Back Pain Report: Start with our detailed guide to understand and manage your lower back pain effectively. This report provides essential insights into the causes of your pain and practical steps you can take to alleviate it. Schedule a Free Telephone Consultation: Connect with our expert team for a personalized consultation. Discover the treatment options that are tailored specifically to your needs and start making strides toward recovery. Visit Our Clinic for a Free Discovery Session: Come see for yourself how our specialized treatments are specifically tailored to address your unique situation and help you regain control. Lower back pain doesn’t have to define your life. Contact Tomsic Physical Therapy today, and let’s move forward together on your path to a pain-free and fulfilling future. Other Free Resources For Lower Back Pain Relief If you want to stay up to date with the latest advice on back pain treatments, you can follow us on social media and read our expert articles. Read Our Blog – Understanding Lower Back and Hip Pain: Causes, Prevention, and Treatment Read Our Blog – 5 Exercises For Back Pain Relief And Prevention! Follow us on Facebook, Instagram, and LinkedIn for more free tips and updates from our physical therapy clinic in Durango. […] Read more…
April 19, 2024Do you find yourself hesitating before you bend down, a twinge of anxiety about the pain that might follow? Lower back pain, a common ailment affecting millions, can turn simple daily activities into daunting tasks. It’s not just about the discomfort—it’s about the way it can diminish your quality of life, making you feel older and more fragile than you truly are. But there’s hope. With the right self-care strategies, you can reclaim your life and ease the pain that seems like a constant companion. Understanding the Connection Between Self-Care and Lower Back Pain Lower back pain doesn’t have to be an inevitable part of your daily life. In many cases, it stems from treatable and preventable causes such as poor posture, inadequate ergonomics at work, muscle strain, or lack of regular physical activity. Self-care for lower back pain is about more than just treating symptoms; it’s about fostering habits that improve the overall health of your spine and body. Self-care encompasses a variety of practices, from physical exercises to mental health checks, that together can significantly alleviate the burden of back pain. By integrating these practices into your routine, you’re not just addressing the pain—you’re changing the underlying behaviors that contribute to it. 5 Lower Back Pain Self-Care Strategies for Relief 1. Regular, Gentle Exercise Incorporate low-impact exercises such as walking, swimming, or yoga into your daily routine. These activities strengthen the muscles that support your spine without putting additional strain on your back. Consistent movement helps to increase blood flow to sore areas, which speeds up healing and reduces stiffness. 2. Mindful Stretching Engage in daily stretching routines focusing on your lower back, hamstrings, and abdominals. Gentle stretches can enhance flexibility and relieve the tension in muscles that often contributes to back pain. Consider stretches like the child’s pose, pelvic tilts, or knee-to-chest pulls, which specifically target the lower back. 3. Improve Your Posture Be conscious of your posture whether you’re sitting, standing, or moving. Use ergonomic chairs that support the natural curve of your spine, and make sure your workstation is set up to encourage upright sitting. Avoid slumping or leaning forward, which can exacerbate lower back pain. 4. Stress Management Chronic stress can manifest as physical pain, including in your lower back. Techniques such as deep breathing, meditation, or mindfulness can reduce stress and its physical effects on your body. Allocating even a few minutes a day to mental relaxation can improve your overall pain management. 5. Consult a Physical Therapist For personalized care, consult a physical therapist. Physical therapy offers tailored exercises, hands-on treatment, and expert advice to help strengthen your back and improve its functionality. A therapist can also teach you techniques for both managing your current pain and preventing future discomfort. By incorporating these lower back pain self-care strategies into your daily life, you can experience significant relief and return to the activities you enjoy without fear of pain. Remember, taking care of your back is an ongoing process that requires attention and adjustments as your health needs evolve. Finding Freedom from Lower Back Pain With the proper mix of knowledge, proactive measures, and targeted therapy, achieving freedom from lower back pain is not just a hope—it’s a possibility. At Tomsic Physical Therapy, we are committed to lighting the way to a vibrant and active life, free from the constraints of lower back pain. As the leading experts in back pain in Durango, Tomsic Physical Therapy has a proven track record of helping our patients return to the activities they love, free from discomfort. Are you ready to start your journey toward relief from lower back pain? We invite you to take advantage of our complimentary resources: Download Our Free Lower Back Pain Report: Start with our detailed guide to understand and manage your lower back pain effectively. This report provides essential insights into the causes of your pain and practical steps you can take to alleviate it. Schedule a Free Telephone Consultation: Connect with our expert team for a personalized consultation. Discover the treatment options that are tailored specifically to your needs and start making strides toward recovery. Visit Our Clinic for a Free Discovery Session: Come see for yourself how our specialized treatments are specifically tailored to address your unique situation and help you regain control. Lower back pain doesn’t have to define your life. Contact Tomsic Physical Therapy today, and let’s move forward together on your path to a pain-free and fulfilling future. Other Free Resources For Lower Back Pain Relief If you want to stay up to date with the latest advice on back pain treatments, you can follow us on social media and read our expert articles. Read Our Blog – Understanding Lower Back and Hip Pain: Causes, Prevention, and Treatment Read Our Blog – 5 Exercises For Back Pain Relief And Prevention! Follow us on Facebook, Instagram, and LinkedIn for more free tips and updates from our physical therapy clinic in Durango. […] Read more…
March 26, 2024Dealing with lower back and hip pain is an all-too-common experience that can dim the light of life’s daily joys. It’s a discomfort that doesn’t discriminate, touching the lives of many, regardless of age or lifestyle. But amidst the shadow of this discomfort, there’s a beacon of hope. At Tomsic Physical Therapy, we understand the profound impact that lower back and hip pain can have on your life, and we’re committed to guiding you back to the light of wellness. Causes of Lower Back and Hip Pain Lower back and hip pain often walk hand-in-hand, each influencing the other due to their interconnected nature. The causes are as varied as they are complex, including: Muscle or Ligament Strain: Repetitive heavy lifting or a sudden awkward movement can strain back muscles and spinal ligaments. Degenerative Conditions: Osteoarthritis can affect both the lower back and hips, leading to a decrease in flexibility and pain. Herniated Discs: The soft material inside a disc can bulge or rupture, pressing on a nerve and resulting in pain that may radiate to the hip. Poor Posture and Sedentary Lifestyle: Long periods of sitting and poor posture can exacerbate lower back and hip pain. Injuries: Accidents or falls can cause injuries leading to acute or chronic pain in the back and hip area. Understanding the underlying cause of your pain is the first step toward effective treatment and relief. Prevention Methods Preventing lower back and hip pain is pivotal in maintaining a healthy, active lifestyle. Here are strategies to help safeguard your body: Maintain a Healthy Weight: Extra pounds can strain your back and hips. A healthy diet and regular exercise can help manage your weight. Stay Active: Regular exercise, especially activities that strengthen the core, can prevent pain by improving stability and flexibility. Ergonomic Workspace: Set up a workstation that promotes good posture. Consider a standing desk or an ergonomic chair. Proper Lifting Techniques: Always lift from your knees and keep the object close to your body to avoid putting undue stress on your back and hips. Mindful Movements: Pay attention to your body’s limits. Avoid movements that strain the lower back and hips. Treatment For those already navigating the challenges of lower back and hip pain, treatment options are abundant and varied, offering a beacon of hope for relief: Physical Therapy: Tailored exercises and stretches can strengthen the muscles around the hips and lower back, improving mobility and alleviating pain. Heat and Ice Therapy: Applying heat can relax muscles and increase blood flow, while ice can reduce inflammation and numb the pain. Manual Therapy: Techniques such as massage or chiropractic adjustments can provide significant relief. Medication: Over-the-counter pain relievers can reduce inflammation and pain, though they should be used cautiously and under the guidance of a healthcare professional. Surgery: In severe cases where conservative treatments have not provided relief, surgery may be considered as a last resort. Liberating Yourself from Pain With the right combination of knowledge, prevention, and treatment, liberation from lower back and hip pain is within your reach. Tomsic Physical Therapy stands ready to illuminate your path back to health and vitality. At Tomsic Physical Therapy, we’re dedicated to alleviating the discomfort of lower back and hip pain, guiding you towards a life of activity and joy. As Durango’s premier back pain specialists, we boast a successful history of helping patients regain their preferred lifestyle. Ready to embark on a journey to freedom from lower back and hip pain? We warmly invite you to access our complimentary resources: Download Our Free Back Pain Report: This comprehensive guide is your first step towards understanding and effectively managing your condition. Arrange a Free Telephone Consultation: Engage with our specialized team for personalized insights and discover tailored treatment options that meet your unique needs. Book a Free Discovery Visit at Our Clinic: Witness firsthand how our treatments can cater specifically to you, setting you firmly on the path to recovery. Don’t let lower back and hip pain dictate your life’s pace. Reach out to Tomsic Physical Therapy today, and let’s journey together towards a brighter, pain-free future. Other Free Resources For Upper Back Pain Relief If you want to stay up to date with the latest advice on back pain treatments, you can follow us on social media and read our expert articles. Read Our Blog – How Can I Get Upper Back Pain Relief? Your Question, Answered! Read Our Blog – 5 Exercises For Back Pain Relief And Prevention! Follow us on Facebook, Instagram, and LinkedIn for more free tips and updates from our physical therapy clinic in Durango. […] Read more…
February 28, 2024Dealing with upper back pain can feel like carrying a heavy burden that affects every aspect of your daily life. Whether it’s caused by poor posture, muscle strain, or underlying health conditions, finding upper back pain relief is crucial for returning to your normal activities and enjoying life to the fullest. Understanding the root causes of your discomfort and exploring effective relief strategies can transform your approach to managing back pain. Understanding Upper Back Pain Upper back pain typically originates from the region between the base of your neck and the bottom of your ribcage. Unlike lower back pain, which can often be related to issues with the lumbar spine, upper back pain is frequently due to poor posture, tension, or overuse injuries affecting the muscles and ligaments supporting the shoulders and spine. Recognizing the factors contributing to your pain is the first step toward finding relief. Strategies for Upper Back Pain Relief Achieving upper back pain relief involves a combination of lifestyle adjustments, therapeutic exercises, and professional guidance. Here are some effective ways to alleviate discomfort and improve your overall spinal health. Improve Your Posture: Poor posture, especially while sitting for prolonged periods, can exacerbate upper back pain. Focus on maintaining a neutral spine, with your shoulders back and down, and take frequent breaks to stretch and move around. Strengthen and Stretch: Incorporating exercises that strengthen the muscles of your upper back, shoulders, and core can provide significant relief. Equally important are stretches that improve flexibility and reduce tension in the upper back and neck area. Heat Therapy: Applying heat to the affected area can soothe tight muscles and increase blood flow, offering temporary relief from pain and stiffness. Seek Professional Help: Consulting with a physical therapist can provide you with a tailored plan to address the specific causes of your upper back pain. Techniques such as manual therapy, posture education, and targeted exercises can be incredibly effective in providing long-term relief. Mind Your Tech Habits: In our digital age, “tech neck” and related strains are increasingly common. Be mindful of the ergonomics of your workspace and take regular breaks to stretch and adjust your posture. Finding Relief with Tomsic Physical Therapy At Tomsic Physical Therapy, we understand how debilitating upper back pain can be, and we’re here to help you find the relief you deserve. As the leading back pain expert in Durango, I have a proven track record of guiding individuals toward recovery and helping them return to the activities they love. If you’re ready to take the first step toward a life free from upper back pain, we invite you to explore these complimentary resources: Download Our Free Back Pain Report: Packed with insights and tips, this guide is your first step toward understanding and managing your back pain effectively. Arrange a Free Telephone Consultation: Connect with our expert team for personalized advice and to learn about treatment options tailored to your unique situation. Book a Free Discovery Visit at Our Clinic: Experience firsthand how our treatments can address your specific needs and set you on the path to recovery. Upper back pain doesn’t have to be a fixture in your life. With the right support and a proactive approach, you can achieve the upper back pain relief you’re seeking and enjoy a healthier, more active lifestyle. Don’t let back pain hold you back any longer. Reach out to us at Tomsic Physical Therapy and discover how we can help you move beyond pain and into a brighter, pain-free future. Other Free Resources For Upper Back Pain Relief If you want to stay up to date with the latest advice on back pain treatments, you can follow us on social media and read our expert articles. Follow us on Facebook, Instagram, and LinkedIn for more free tips and updates from our physical therapy clinic in Durango. Try these 5 Exercises For Back Pain Relief And Prevention! Learn about 4 Everyday Habits That Could Be Contributing To Your Lower Back Pain And Hip Pain. Avoid these 5 Common Mistakes When Using Ice Or Heat For Back Pain Relief […] Read more…
January 30, 2024Are you one of the many people who struggle with back pain? It can be frustrating when back pain prevents you from enjoying everyday activities, whether it’s playing with your kids, gardening, or even just sitting comfortably through a movie. Experiencing back pain can significantly impact your daily life, making even simple activities challenging. But don’t lose hope! Incorporating specific exercises for back pain into your routine can be a game-changer. At Tomsic Physical Therapy, we’re committed to helping you find natural, effective ways to alleviate and prevent back pain. In this blog, I’ll guide you through effective exercises that not only alleviate back pain but also help prevent its recurrence. Let’s dive into five exercises designed to strengthen your back and enhance your overall well-being. 5 Beneficial Exercises for Back Pain Relief 1. Bird-Dog Exercise: How-To: Start on your hands and knees. Extend one arm forward while simultaneously stretching the opposite leg back. Keep your spine and neck in a neutral position. Hold for a few seconds, then return to the starting position and switch sides. Benefits: This exercise improves core strength and lower back stability, crucial for alleviating and preventing back pain. 2. Partial Crunches: How-To: Lie on your back with knees bent and feet flat on the ground. Cross your arms over your chest or put your hands behind your neck. Tighten your stomach muscles and raise your shoulders off the floor. Hold briefly, then slowly lower back down. Aim for 10 reps, and gradually increase this number as your core gets stronger. Benefits: Partial crunches strengthen your abdominal muscles, which are essential in supporting the spine and reducing back pain. 3. Wall Sits: How-To: Stand about 10 inches from a wall, then lean back until your back is flat against it. Slide down into a sit position, knees bent at a right angle. Hold this position for as long as you can. Benefits: Wall sits are excellent for strengthening your core and lower back, as well as your glutes and hamstrings, all of which support your lower spine. 4. Pelvic Lifts: How-To: Lie on your back with knees bent, feet flat on the floor, and arms by your sides. Lift your pelvis towards the ceiling, squeezing your glutes as you do so. Hold at the top for a few seconds before slowly lowering back down. Aim for 10 reps of pelvic lifts. Benefits: This exercise helps strengthen the lower back and core muscles, improving posture and alignment. 5. Superman Exercise: How-To: Lie on your stomach with arms extended in front of you. Raise your arms and legs off the ground as if you’re flying like Superman. Hold this position for a few seconds, then lower back down. As you progress, try holding this position for slightly longer each time. Benefits: This exercise targets your lower back and helps in building strength in the back extensors, which support your spine. Incorporating these exercises into your routine can lead to significant improvements in back strength and flexibility, reducing pain and enhancing your quality of life. What Next? Remember, everyone has a different journey with back pain. It’s crucial to listen to your body and, if pain persists, follow a comprehensive treatment plan. The key is to take proactive steps and work closely with a healthcare professional who specializes in treating back pain. As the leading back pain expert in Durango, I’ve worked with thousands of patients and helped them recover from back pain and return to their favorite activities. You could be the next! If you want to find out more about working with me, you can start with these completely free options: Download Our Free Back Pain Report: This guide is filled with information to help you understand and manage back pain effectively. Arrange a Free Telephone Consultation: Speak to our expert team for personalized advice and explore treatment options that fit your unique needs. Book a Free Discovery Visit at Our Clinic: Visit us in Durango to see how our treatments can specifically help you on your road to recovery. Back pain doesn’t have to be a constant in your life. With the right approach and support, you can achieve a healthier, more active lifestyle. Other Free Resources To Prevent Back Injuries If you want to stay up to date with the latest advice on back pain treatments, you can follow us on social media and read our expert articles. Follow us on Facebook, Instagram, and LinkedIn for more free tips and updates from our physical therapy clinic in Durango. Learn about 4 Everyday Habits That Could Be Contributing To Your Lower Back Pain And Hip Pain. Avoid these 5 Common Mistakes When Using Ice Or Heat For Back Pain Relief How to Recognize the Signs of Sciatica Improving and What Next Steps to Take? – a comprehensive guide. […] Read more…
December 6, 2023Have you been suffering from painful sciatica that’s been stopping you from doing all the things you love? I understand how you feel when you can’t do simple things like playing with your kids or grandkids, working out, or even socializing with friends and family. If you’re someone who has been suffering from the relentless pain of sciatica and you’re eager to find natural ways to heal and see some improvement, you’re in the right place. Sciatica can be a debilitating condition, causing pain, discomfort, and limitations in your daily life. However, the good news is that sciatica doesn’t have to control your life forever. Read this blog to find what the signs of sciatica improving are and get guidance on what your next steps should be. Signs of Sciatica Improving If you’ve been diagnosed with sciatica and you’re doing some treatments to recover, then you’re probably desperate to see the results. However, sciatica is a very debilitating condition and it takes time to get fully back to normal and live pain-free. Be patient and soon you will start seeing some improvements. Here are a few signs of sciatica improving you should be expecting if you’re getting the right treatment. Reduced Pain Intensity One of the most significant signs of sciatica improving is a reduction in pain intensity. You may notice that the sharp, shooting pain down your leg is becoming less frequent or less severe. This could mean that your body is healing. Improved Mobility As your sciatica heals, you’ll likely experience improved mobility. You may find it easier to stand, walk, or sit without the excruciating pain that once accompanied these activities. Less Frequent Episodes Another positive sign is a decrease in the frequency of sciatica flare-ups. If you’re having fewer instances of debilitating pain, it’s a clear indication that your body is on the road to recovery. Better Sleep Sciatica can often disrupt your sleep, leaving you tired and fatigued. As your condition improves, you’ll find it easier to get a good night’s sleep, which is crucial for the healing process. Increased Strength and Flexibility As your sciatica heals, you’ll likely notice an improvement in your muscle strength and flexibility, which are essential for long-term recovery. You should be able to move more and strengthen your body a bit better. What Next Steps to Take Seeing signs of sciatica improving is undoubtedly encouraging, but it’s important to continue taking steps to support your recovery naturally. Here are some actions you can consider. Seek Professional Help If you haven’t already, consulting with a physical therapist like me can be a game-changer. A professional can provide a personalized treatment plan to address the root causes of your sciatica and guide you on the path to full recovery. Stay Active Gentle exercises and stretches recommended by your physical therapist can help maintain the progress you’ve made. Regular movement is essential for preventing future sciatica episodes. Practice Good Posture Correcting your posture and ergonomics can help alleviate sciatica symptoms. Pay attention to how you sit, stand, and lift objects to minimize strain on your lower back. Maintain a Healthy Lifestyle A balanced diet and adequate hydration can support your body’s healing process. Smoking and excessive alcohol consumption can hinder recovery, so consider making positive lifestyle changes. Explore Non-Invasive Treatments Options like chiropractic care, acupuncture, or yoga may complement your healing journey. Consult with your physical therapist before trying any new treatments. The Best Treatment For Sciatica Remember, everyone’s journey to sciatica relief is unique. While these signs of sciatica improving are encouraging, it’s crucial to be patient with your body and continue following a comprehensive treatment plan. The key is to take proactive steps and work closely with a healthcare professional who specializes in treating sciatica. As the leading back pain expert in Durango, I’ve worked with thousands of patients and helped them recover from sciatica and return to their favorite activities, so I can help you too. If you want to find out more about working with me, you can start with a few free options. For more information on natural back pain treatments, you can download our free advice report packed with useful information for back pain sufferers. If you want to speak to our expert team, you can book a free telephone consultation during which we can discuss your situation in more detail and present you with some treatment options that we offer in our Durango physical therapy clinic. You can also come and see us at our clinic in Durango for a free discovery visit where we can show you around the facilities and explain our treatments in more detail.  It’s important that you take the next step and reach out to us if you haven’t seen any signs of sciatica improving yet.  Sciatica is a complex condition and you need the right help to be able to recover naturally and keep it from coming back. We are here to support you on your journey to recovery.  More Free Advice If you want to stay up to date with the latest advice on back pain treatments, you can follow us on social media and read our expert articles.  Follow us on Facebook, Instagram, and LinkedIn for more free tips and updates from our physical therapy clinic in Durango.  Can Stress Cause Back And Is That Why It Keeps Coming Back? Find out from our expert article.  What Are The Unique Causes Of Lower Back Pain In Females? You can find out by reading our specialist blog.  Learn about 4 Everyday Habits That Could Be Contributing To Your Lower Back Pain And Hip Pain. […] Read more…
November 16, 2023Have you been suffering from nagging back pain that keeps coming back no matter what you do to stop it? I understand how frustrated, worried, and upset you are when you can’t do the things you love because you’re in constant pain. Maybe you want to play with your kids, or grandkids, or spend your free time on various physical activities but back pain is stopping you from doing all those things. You shouldn’t live like this and there are treatments that can help you even if you’ve suffered for years and think that there is no cure for your back pain. If you’re struggling to identify what’s been causing you this annoying back pain, then maybe you excluded one of the most significant factors we tend to ignore: stress. Read this blog to find out whether stress could be causing your back pain. Can Stress Cause Back Pain?  The short answer is a resounding YES. Stress can indeed cause or exacerbate back pain. You might be wondering how on earth your emotional state can have such a profound impact on your physical well-being, especially when it comes to your back. Well, let’s dive into the science of it all. When you’re stressed, your body’s stress response kicks into high gear. This triggers the release of stress hormones like cortisol, which can lead to muscle tension and inflammation. Now, imagine this tension building up in your back muscles over time – it’s a recipe for chronic back pain. The Vicious Cycle of Stress and Back Pain Here’s where things get tricky. When you’re dealing with chronic back pain, it can be a constant source of stress in your life. This ongoing pain can make it difficult to relax, sleep, or even focus on daily tasks. And the more stressed you become, the tighter your back muscles can get, further exacerbating the pain – it’s a vicious cycle. So, if you’ve tried various treatments and therapies for your back pain, but it keeps coming back, stress could be a significant contributing factor. Relieving Upper Back Pain from Stress Now that we’ve established the stress-back pain connection, let’s talk about how to find relief. If you’re among those who’ve tried everything but still can’t shake that persistent back pain, consider the following strategies: Mindfulness and Relaxation Techniques: Practicing mindfulness, deep breathing, and meditation can help you manage stress more effectively. These techniques can relax your muscles and promote better posture, reducing the likelihood of upper back pain. Regular Exercise: Engaging in regular physical activity can not only alleviate stress but also strengthen your back muscles. A strong back is more resilient to pain. Professional Help: If your back pain persists, seeking help from a physical therapist or a chiropractor can make a significant difference. They can provide targeted exercises and treatments to address the root causes of your pain. Those techniques can help you much more than just taking medications and hoping they will heal your back pain. Medications just mask the symptoms but don’t get to the root cause of your problem. The Best Treatment For Back Pain From Stress  If you’re tired of being in this constant pain, then now is the time to take action and finally get the pain relief you’ve been desperately looking for. As the leading back pain expert in Durango, I’ve helped thousands of patients recover from back pain even if they’ve suffered for years, and they were able to return to all the activities they used to enjoy. If you want to find out more about  working with me, you can start with a few free options. For more information on natural back pain treatments, you can get a copy of our free advice report where I’ve put together lots of useful information for back pain sufferers. Another option is to book a free telephone consultation with our expert team during which we can learn more about your condition and discuss our treatments. The last option is to come and see us at our Durango physical therapy clinic for a free discovery visit where we can show you around our clinic and discuss how we can help you get better and return to all the activities you used to enjoy. The most important thing is to choose one of those options before your pain completely takes over your life. More Free Advice If you want to get more free advice on natural back pain relief, then you can follow us on social media and read our expert articles. Follow us on Facebook, Instagram, and LinkedIn for more free tips and updates from our Durango physical therapy clinic. Read our expert article to find 3 Of The Most Effective Lower Back Pain Stretches To Relieve Soreness And Tight Muscles. What Are The Unique Causes Of Lower Back Pain In Females? Find out from our expert blog. Find out what 5 Common Mistakes When Using Ice Or Heat For Back Pain Relief are. […] Read more…
October 27, 2023Are you one of the many people struggling with back pain? Is your back pain stopping you from doing things you love? Have you tried using ice packs or heat therapy for back pain relief, only to find that your discomfort persists? If so, you’re not alone. I appreciate how upsetting and debilitating it is when you can’t do the usual things that used to bring you joy and happiness in life. If you’ve tried different things, including ice or heat for back pain, and nothing worked, then I know how frustrating it is. Many individuals use these remedies incorrectly, and in doing so, they miss out on the potential benefits that ice and heat can offer. Read this blog to find out what are the common mistakes people make when using ice or heat for back pain and provide guidance on how to use these therapies effectively. Mistake #1: Using Ice or Heat For Back Pain at the Wrong Time One of the most common mistakes people make is using ice or heat at the wrong time. The choice between ice and heat depends on the type of injury or pain you’re experiencing. Here’s a simple guideline: Ice Pack for Back Pain: Use ice within the first 48 hours after an injury or if you have acute inflammation. Applying an ice pack can help reduce swelling, numb the area, and relieve pain. Heat for Back Pain: Heat therapy is ideal for chronic or ongoing pain, muscle stiffness, or tightness. It promotes blood flow and relaxation of the muscles. Mistake #2: Applying Ice or Heat Directly to the Skin Another mistake is applying ice or heat directly to the skin without a barrier. Doing so can lead to skin damage or burns. Always use a thin cloth or towel between the ice pack or heating pad and your skin to protect it from extreme temperatures. Both ice or heat for back pain can be beneficial, but not when you end up burning yourself or getting blisters! Mistake #3: Overusing Ice or Heat For Back Pain  While both ice or heat for back pain can be helpful, overusing them can worsen your condition. Limit the application to 15-20 minutes at a time. Give your skin time to return to its normal temperature before reapplying. Mistake #4: Ignoring Professional Advice Seeking advice from a healthcare professional is crucial, especially if your back pain persists. Using ice or heat for back pain is a temporary relief strategy and may not address the underlying cause of your pain. Consult a physical therapist or healthcare provider for a comprehensive evaluation and personalized treatment plan. Mistake #5: Using Ice and Heat Simultaneously Mixing ice and heat is a common misconception. Applying heat followed by ice or vice versa can be counterproductive. Stick to one therapy at a time, depending on your condition. The Best Treatment For Back Pain  Using ice or heat for back pain relief can be incredibly effective when done correctly. However, it wouldn’t address the root cause of your problem. At Tomsic PT Clinic in Durango, we specialize in helping individuals find relief from back pain. Don’t let back pain control your life any longer. If you want to learn more about working with us, you can start with a few free options. For more information on natural back pain relief tips, you can request a copy of our free advice report packed with useful tips for back pain sufferers. Another option is to schedule a free telephone consultation with our expert team during which we can discuss in more details how we can help you recover from your back pain fast and naturally. If you are ready to take the next step, you can come and see us at the clinic for a free discovery visit where you can meet the team, see the facilities, and find out more about our treatments. Remember, with the right approach, you can find the relief you’ve been seeking and get back to living a pain-free life. More Free Advice  If you want to stay up to date with the latest advice on back pain relief tips, you can follow us on social media and read our expert articles. Follow us on Facebook, Instagram, and LinkedIn for more free advice and to see what’s been happening in our Durango physical therapy clinic. Read our expert article to find out What Are The Unique Causes Of Lower Back Pain In Females? Read our specialist blog and find out about the 4 Everyday Habits That Could Be Contributing To Your Lower Back Pain And Hip Pain. Lower Back Pain Self-Care – What You Can Do To Stop It From Coming Back […] Read more…
September 21, 2023Have you been suffering from lower back pain that’s been stopping you from doing things you love? I understand how you feel and I know it’s upsetting when your back pain stops you from exercising, hanging out with your friends, even playing with your kids, or going to work. Lower back pain is a common problem faced by millions of people around the world. However, it’s a prevailing issue amongst women compared to men. However, there is hope and there are things you can do to stop your lower back pain and get back to living a life full of joy and no limitations. Read this blog to find the unique causes of lower back pain in females and some natural pain relief remedies to help alleviate the pain. What Causes Lower Back Pain In Females? If you’ve been suffering from lower back pain for a long time, then you’ve probably already tried taking some painkillers or doing home stretches, but that didn’t work. It’s because every person is different and there are many unique reasons as to what causes lower back pain in females, so using a one-size-fits-all approach will not bring you pain relief. You should first understand what’s been causing your back pain to understand how you can treat it. Here are some of the most common causes of lower back pain in females. Hormonal Changes  Hormonal changes during menstruation, pregnancy, and menopause can often lead to lower back pain in females. Hormones like estrogen and progesterone cause relaxation of the ligaments and can damage the lower back muscles, leading to pain. Women experiencing hormonal imbalances should consider incorporating exercise, yoga, and massage to help alleviate their lower back pain among other treatments such as physical therapy. Pregnancy During pregnancy, women experience significant weight gain, and this added weight puts a strain on the lower back muscles. In addition, the increased production of hormones can cause the ligaments in the pelvis to loosen, which can lead to pain in the lower back. Women experiencing lower back pain during pregnancy should try to limit their physical activities and opt for more gentle exercises like prenatal yoga. Lower back pain in females is very common during pregnancy, but it doesn’t mean you should suffer. Try physical therapy or special pregnancy group classes to the specialist help that you need to relieve the pain. Wearing High-Heels High heels are another common culprit of lower back pain in females. Wearing high heels on a regular basis puts a lot of pressure on the lower back muscles, leading to pain and discomfort. Women who wear heels should consider opting for comfortable shoes that provide adequate support for the feet. I understand that sometimes you want to look nice and wear heels, but it should not be a regular thing if it’s causing you lower back pain. Your health is more important. Improper Posture Poor posture can lead to lower back pain in females. When women sit or stand with a hunched back, they put a lot of pressure on their lower back muscles, leading to pain over time. Women should try to maintain good posture by sitting straight, keeping their shoulders back, and engaging their core muscles. Physical therapy can help you learn about your body movements and posture, so you know what things to avoid and how to keep a healthy posture. The Best Treatment For Lower Back Pain In Females If you’ve been suffering from lower back pain for a long time, and maybe you’ve tried many things to relieve the pain but nothing worked, then you should consider taking the next step and seeing a specialist. Yoga, Pilates, and massage therapy are all useful and can help take some pressure off your back, but they don’t guarantee that you will fully recover as they don’t target the root cause of your problem. As the leading back pain expert in Durango, I’ve helped thousands of women recover from back pain and get back to doing all the things they love, so I can help you too. If you want to find out more about working with me, you can start with a few free options. For more information on natural back pain treatments and tips on staying active, you can download our free advice report where I’ve put together a lot of useful information. Another option is to schedule a free telephone consultation with our expert team during which we can talk in more detail about your specific needs and how we can help you recover fast. You can also come and see us at the clinic for a free discovery visit where we can tell you more about our treatments and find out which one would be the best one to start with for your specific needs. The most important thing is to choose one of these options now before your pain completely takes over your life and stops you from doing things you love. More Free Advice On Back Pain If you want to stay up to date with the latest information on back pain treatments and tips on staying active, then you can follow us on social media and read our expert articles. You can follow us on Facebook, Instagram, and LinkedIn for more information on back pain treatments and tips to staying active. Find our Simple Ways To Relieve Lower Back Pain Even If You’ve Suffered For Years (Or Decades). Find out what are 4 Everyday Habits That Could Be Contributing To Your Lower Back Pain And Hip Pain. Read our expert article to find out what are the 3 Of The Most Effective Lower Back Pain Stretches To Relieve Soreness And Tight Muscles.   […] Read more…
July 11, 2023If you’ve been suffering from constipation and you’re experiencing back pain at the same time, it may be back pain from constipation. It’s not as common as other types of back pain but it can happen, and when it does, it’s hard to focus on anything else other than your back pain from constipation. I understand how it can affect your daily life and you’re probably looking for ways how to relieve back pain from constipation. If you want to know more about back pain from constipation and what you can do to reduce the pain, you should read this blog. How Can Constipation Cause Back Pain Back pain from constipation can be caused by several things like dehydration, a low-fibre diet, lack of physical activity, certain medications, and bowel obstruction. One or a few of these factors may be collectively contributing to your constipation followed by back pain from constipation. A healthy diet and the right amount of fluid intake are very important to keep a healthy and balanced body. Treatment For Back Pain From Constipation If you’re back pain and constipation are not severe, you may be able to fix your back pain from constipation by changing your diet and fluid intake. You should eat food that’s high in fibre to help your bowel movement. Staying hydrated is another way how to relieve back pain from constipation. Another option is to get consult a doctor who can show you how to relieve lower back pain from constipation by starting a bowel movement schedule. There are also some exercises that can reduce your back pain from constipation, but they should be done under the guidance of our back pain expert who can show you the correct exercises for your back pain. The Best Treatment For Back Pain From Constipation If you’re looking for the best way how to relieve back pain from constipation, then you should try physical therapy with our back pain expert. There are exercises you can do at home but if you do them incorrectly you might increase your back pain instead of fixing it. That’s why it’s very important to get professional help from our back pain expert who’s worked with many people in your situation before and can provide you with personalized treatment plans for your back pain from constipation. We offer several free options to start with. If you are not sure where to start and you need some more information, we offer a free advice report where you can find everything about back pain. Another option is to schedule a free telephone consultation where we can discuss your condition and see how we can help you. Alternatively, if you prefer face-to-face contact, you can book a free discovery visit to meet us at the clinic, see the facilities, and speak to our expert. The most important thing is to choose one option now and take an active step to end your suffering. You deserve to be healthy. More Free Advice On Back Pain If you want to stay up to date with the newest treatments and news about back pain, you can follow us on social media. Our Social Media: Facebook, Instagram, LinkedIn […] Read more…
July 3, 2023Have you been experiencing lower back pain and hip pain for a long time and always wonder what causes it? Well, you could be surprised to hear that some of your everyday habits could contribute to your hip and lower back pain which is why it never seems to go away! In my experience, many cases of lower back pain are linked to seemingly innocent activities that can become problematic over time. From improper lifting techniques to simply sitting down for too long, our day-to-day decisions have a bigger impact on our spine health than we realise. So in today’s post, I’ll be discussing 5 everyday habits that could be the cause of your lower back and hip pain and it just might surprise you! #1 Poor Posture As an expert in helping patients overcome back pain, I cannot stress enough the importance of good posture. Poor posture can cause unnecessary strain on your spine, leading to discomfort and pain. But how exactly can you achieve good posture? It starts with being mindful of how you hold yourself when you stand, walk, or sit. You should endeavor to sit or stand up straight, with your shoulders back, and chest open. Keep your feet flat on the ground and avoid crossing your legs. If you work from home or have a home office, ensure your desk and computer are at eye level to avoid slumping or straining. By maintaining good posture, you can not only relieve lower back and hip pain but also improve your overall health and well-being. Plus, you’ll be able to enjoy the activities you love without the distraction of discomfort. So stand up tall, roll those shoulders back, and feel the difference that good posture can make. #2 Not Enough Exercise Often exercise is the first thing we push to the side when we say we feel like there aren’t enough hours in the day. But lack of exercise could be contributing to your back pain. Incorporating back-strengthening exercises into a workout routine can benefit lower back pain sufferers like you greatly! Exercises such as planking which utilizes your core muscles and crunches can really help you strengthen the muscles in your abdomen and lower back to protect it against daily aches and pains. Including these targeted exercises in your routine and slowly building up your muscle can not only minimize pain but help you to improve your posture too. Don’t let the pain in your lower back and hips hold you back from living your best life, take charge of your fitness journey and start incorporating strengthening exercises into your routine and if you don’t have one already, get started! #3 Improper Lifting Technique When we pick up heavy items, we almost never think about how we do it or the impact it could be having on our spinal health. And lifting doesn’t just mean heavy boxes or large household items, it still includes carrying your groceries, picking up the grandkids or even just bending down to tie your shoes! A 10-pound item can cause just as much damage as a 50-pound item if it’s lifted in the wrong way and most people try to bend down and lift things using their back and not their legs. Your back isn’t designed to lift items on its own which is why you need to use the proper technique with your feet and legs. The next time you lift something, remember to bend down to the item with your knees keeping your back straight, and then engaging your leg muscles to lift the item back up to a standing position. Don’t make the mistake of thinking it’s okay to take shortcuts when it comes to lifting lighter items! #4 Prolonged Sitting As Durango’s leading back pain expert, I’ve seen countless cases of individuals suffering from lower back pain that can be traced back to prolonged sitting. Our spines are designed to move and flex, not to stay in one position for hours on end. When we remain sedentary for long periods, the muscles in our back, especially our lower back, can become tight and inflamed. This can lead to chronic pain that can be difficult to manage. That’s why it’s so important to keep moving, even if it means taking short breaks or incorporating some stretching throughout the day. By staying active and engaging our muscles, we can prevent pain and discomfort in the long term and enjoy activities that have been put on hold because of annoying back pain. Other Ways You Can Stop Back Pain  If you’ve read my blog and want to discover even more tips that can help you to avoid lower back and hip pain at home, you can request to download a copy of my free back pain report! In my free back pain report you can discover seven tips to reduce your back pain at home with no special equipment needed. If you want to get back to your life before back pain started bothering you, you can schedule a free telephone consultation with the leading back pain expert in Durango to see how we can help you. Another option is to meet us at the clinic for a free discovery visit where you can meet the team and talk to the leading back pain expert in person, so we can find the best treatment for your pain. The most important thing is to choose one option now and start the recovery so you can get back to enjoying your life pain-free. Contact us at (970) 259-0574 for more information on our treatments and how we can help you. More Free Advice On Back Pain  If you’re looking for more free information on back pain and different treatments, you can follow the leading back pain expert in Durango on social media and read our expert articles. To stay up to date with our expert advice, follow us on Facebook, Instagram, and LinkedIn. Read our expert article to find out How To Avoid Back Pain At Home Using Natural Pain Relief Techniques Read Our Blog – 3 Of The Most Effective Lower Back Pain Exercises To Give You Relief And Ease Tight Muscles  […] Read more…
July 3, 2023Are you one of the millions of people who experience lower back pain on a regular basis? Chances are, at some point in your life, you have dealt with this frustrating problem. As many know, chronic back pain can be debilitating and interfere with daily activities. Fortunately, as an expert in back pain, I know there are natural ways of lower back pain self-care to avoid and manage pain without harsh medications or invasive treatments. In this blog post, I’ll explore various self-care for lower back pain techniques for using natural pain relief to reduce or even prevent back pain from occurring in the first place – all in the comfort of your own home! Maintain A Good Posture Maintaining good posture may be the key low back pain self-care component to avoiding back pain at home. When we sit or stand with our shoulders slumped and our backs hunched, we put unnecessary strain on our muscles and joints. By being mindful of our posture and consciously maintaining good alignment, we can alleviate pressure on the spine and reduce pain and discomfort. Simple adjustments like sitting up straight, engaging our core muscles, and adjusting the height of our desk or chair can all make a big difference. By making good posture a habit, you can enjoy natural pain relief from back pain without ever having to leave our own homes. Stretch Out Back pain can be debilitating and frustrating, preventing you from enjoying everyday activities and tasks. However, did you know that lower back pain self-care like stretching out at home can be an effective way to avoid back pain at home? Incorporating a regular stretching routine can improve your spine’s flexibility and mobility, helping to reduce stiffness and discomfort. Even if you spend most of your time sitting at a desk, taking a few minutes each day to stretch can go a long way in keeping your back healthy and pain-free. So don’t wait until you experience back pain to start stretching – make it a part of your daily routine and avoid back pain at home. Strengthen Core Muscles The core is the foundation of your body and stabilizes your spine, hips, and pelvis. Weak core muscles can lead to poor posture, which can put unnecessary pressure on your back and result in discomfort and pain. Introducing low back pain self-care techniques like core strengthening exercises to your gym or home fitness routine can only be a positive step! From planks to crunches, there are a variety of exercises that can help you build a strong core and protect your back muscles. Remember, investing time and effort into core strengthening now can save you from the agony of back pain in the future. Wear Supportive Footwear Shoes are always underestimated as a tool to improve your physical health, we often think of them for fashionable purposes or to go with our brand-new outfits. But your choice of footwear could be impacting your back and causing problems. Wearing shoes that provide adequate support can help distribute your weight evenly across your feet, promote proper alignment of the spine, and reduce pressure on your lower back. So whether you’re on your feet all day or lounging around the house, investing in proper footwear can help prevent back pain and keep you feeling comfortable and supported. Sleep On A Good Quality Mattress Sleeping on a good quality mattress can make all the difference in avoiding back pain at home (and getting a good night’s rest!). Sleeping on a mattress that provides the right level of firmness to proper support and alignment for your spine can make a huge difference in the health and comfort of your back. So if you’re tired of waking up in pain every day, it may be time to trade in that old, worn-out mattress for one that will give you the restful, rejuvenating sleep you need to feel your best and eliminate that annoying back pain! Other Ways You Can Avoid Back Pain At Home If you’ve read our blog and want to discover even more lower back pain self-care tips that can help you to avoid back pain at home, you can request to download a copy of my free back pain report! In my free back pain report you can discover seven tips to reduce your back pain at home with no special equipment needed. If you want to speak to the leading back pain expert in Durango, you can schedule a free telephone consultation with our expert to find out about our treatments and how we can help you. Finally, if you are ready to take an active step into recovery, you can see us at the clinic for a free discovery visit where you can see the facilities, meet the team, and talk to us about your condition and we can take it from there. The most important thing is to choose one option now and get help from the leading back pain expert so you can get back to enjoying your life pain-free. More Free Advice On Back Pain If you want to find out more about the latest advice on back pain then you can follow the leading back pain expert in Durango on social media and read our expert blogs. For more information and advice on back pain, follow us on Facebook, Instagram, and LinkedIn. If you’re struggling with your back pain read our expert article to find what are the 3 Of The Most Effective Lower Back Pain Stretches To Relieve Soreness And Tight Muscles. And if you wake up in pain every morning, then you should read our expert blog for tips on How To Sleep With Lower Back Pain Without Buying An Expensive Pillow. […] Read more…
February 21, 20233 Of The Most Effective Lower Back Pain Stretches To Give You Relief Soreness And Ease Tight Muscles Lower back pain is extremely common, however that doesn’t mean you should just accept the pain because so many others do! It is possible to lead a life free of back pain and get back outdoors; Rock climbing, canoeing, and hiking for example. After three decades of dealing with patients suffering from lower back pain. You start to pick up on a few common denominators. The main one being not taking stretching seriously. See, I can see your eyes roll from here, but hold on. By incorporating stretches into your morning routine or before a bike fide for example you can save yourself a lifetime of pain. Continue reading for three of the most effective lower back stretches… The Benefit Of Adding Stretches Into Your Routine Before we get into the stretches, it is important that you understand the benefit of doing such. Most importantly, it can improve flexibility and mobility, and help you better enjoy outdoor activities like hiking or skiing. Stretching before any strenuous activity is key to warming up the muscles. This helps to increase circulation in the body, which can reduce the strain on your back. Many think that stretching only helps to improve flexibility in the muscles, but did you know it also strengthens them? Incorporating stretching into your daily life is also a great way to practice mindfulness. As you focus on each stretch, take time to be present and remain focused. This can help reduce stress levels while also providing an overall sense of wellbeing. Overall, adding stretching into your daily life can make a huge difference in the way you feel mentally and physically. 1 – Cat/Cow Stretch This stretch is particularly useful for strengthening and relieving lower back pain. Start on all fours with your hands directly beneath your shoulders and knees directly below your hips. On an inhale breath, arch your back and lift your chin to the sky, looking up. On an exhale breath, round your spine toward the ceiling and lower your head. Continue this movement for 1-2 minutes, breathing deeply and feeling the stretch in your lower back. 2 – Child’s Pose This stretch is another effective way to relieve lower back pain after an activity. Start in a kneeling position with your feet apart and your big toes touching. Bend forward to rest your torso on your thighs, bringing your arms by your side and outstretched in front of you. Stay in this position for 1-2 minutes, breathing deeply and feeling the stretch in your lower back. 3 – Standing Hamstring Stretch This stretch is intended to increase flexibility and loosen up your lower back. Stand straight up and place one foot on an elevated surface like a chair or step. Reach toward your toes, feeling the stretch in the back of your leg and lower back. Hold this position for 20-30 seconds before releasing and repeating with the other leg. Looking for More Expert Advice To Relieve Lower Back Pain? For more information on how to reduce your lower back pain, why not download our expert report on lower back pain for FREE! This report includes seven proven tips to reduce your back pain at home, with zero special equipment needed. These tips have been developed after decades of 1-1 experience with thousands of lower back pain sufferers! Proven to help relieve back pain quickly and easily! Why wait around for the pain to go away? Get your free report in the link below and get yourself back outdoors to take advantage of our beautiful surroundings. Prefer a 1-1 With Our Team Of Expert Physical Therapists? As Durango’s Back Pain Expert, I understand that no two back pains are the same and should be treated as much! The best course of action for treating your lower back pain and get you on the fastest track for recovery is with a Free Discovery Visit. This way our team can access your back pain in person, giving you tailored advice on the best treatment options. Terrified that your lower back pain can’t be treated? I have seen so many patients suffering with lower back pain, and none were untreatable! By finding the root cause of your lower back pain, I am confident my team can significantly reduce your lower back pain. Still Not Sure If Physical Therapy Is Right For You? Why not arrange a Free Telephone Consultation? You will be able to ask any questions you have about Physical Therapy, me or my team will be more than happy to answer them! Our Free Telephone Consultation is a great way to discuss your options and further define the root cause of your pain. More Free Advice To Reduce Your Back Pain? Our Blog – Simple Ways To Relieve Lower Back Pain Even If You’ve Suffered For Years (Or Decades) Our Blog – How To Sleep With Lower Back Pain Without Buying An Expensive Pillow Follow Us On Socials – Facebook & Instagram […] Read more…
February 21, 2023Simple Ways To Relieve Lower Back Pain Even If You’ve Suffered For Years (Or Decades) Have you suffered with your chronic back pain for years or even decades? Tired of suffering in silence with no end in sight? What if there was a few simple ways to relieve your lower back pain quick and easily? Well there is and this blog gives you the insight you need to incorporate them into your lifestyle today! You have already suffered for too long, relieve your lower back pain now. Chronic Back Pain and Why It’s Here To Stay Chronic pain can persist for years if left untreated. One of the most common types of chronic pain is lower back pain, which can be caused by activities like hiking or other outdoor activities that require extra physical effort. Unfortunately, when it comes to chronic pain, simply resting doesn’t help relieve the symptoms. Tip #1 – Utilize Cold Therapy Cold therapy is an effective treatment option for those with chronic back pain. Ice packs are a simple, convenient and cost-effective way to manage back pain day to day without the aid of medications or other more invasive treatments. Generally speaking, 15 minutes of cold therapy three times a day can provide relief from chronic back pain. It is usually recommended that an ice pack stay on the skin between 30 minutes to one hour max, with periodic breaks in between to allow for circulation. Ice packs should also not be used directly on the skin; a cloth or towel should always be placed between the skin and the cold source. Ice packs can be an effective tool in managing chronic back pain. Cold therapy helps reduce alleviate muscle spasms, helping you stay active and comfortable during your daily life. Tip #2 – Stretch Regularly Stretching can help improve flexibility and increase range of motion, which in turn can help relieve pain in the lower back region. Remember to warm up before stretching to avoid any further injury. For more information you can check out my previous blog regarding 3 Of The Most Effective Lower Back Pain Stretches. Tip #3 – Get Outdoors & Stay Active We are blessed in Durango to be surrounded by stunning environments with plenty of opportunity for adventure and maintaining physical fitness. Whether that’s a hike, biking or swimming. Engaging in regular physical activity helps increase strength and flexibility, which can help reduce pain in the lower back. Choose activities that don’t strain your back, such as walking or swimming. Outdoor activities such as hiking can help reduce back pain by stretching out the muscles and improving circulation. The fresh air and sunshine are also beneficial for your overall well-being, which may help with pain relief. Tip #4 – Take a Shower or Hot Bath Simply taking a hot bath or shower can provide back pain relief. The back muscles in your body can be relaxed by alternating between hot and cold water. Warmth from a hot bath or shower aids in relieving back pain and stiffness. Heat also increases blood flow, which helps the affected area receive vital nutrients and oxygen. This improved circulation speeds up your recovery and enhances overall muscle health. As a drug-free method of pain management, taking a hot bath or shower is a popular choice for many people. Tip #5 – Consider Physical Therapy Have you tried any of these methods but still struggling with your chronic back pain? Seeing a physical therapist can help maximize your treatment plan, as we will be able to provide personalized exercises and stretches that are tailored to your individual needs. Looking for proof of our expertise and knowledge? Why not download our Free Report on Relieving Lower Back Pain! This report offers seven tried-and-true methods for reducing back pain at home. These recommendations were made after years of working one-on-one with thousands of people who had lower back, just like you! Why endure the pain for any longer? Get your free report by clicking the link below, then head outside to enjoy our lovely surroundings. If you’re looking for a more personalized experience, and skip straight to the most effective option. Then sign up NOW for our Free Discovery Visit for 1 on 1 time with out expert team of physical therapists! This is by far the fasted way to treat your back pain at the root cause, and reducing it for good! If face to face isn’t your style. We also offer a Free Telephone Consult. This is all the rewards of personalized advice from a physical therapist all without leaving your home. Additional Free Advice To Reduce Your Back Pain Our Blog – 3 Of The Most Effective Lower Back Pain Stretches To Give You Relief Soreness And Ease Tight Muscles Our Blog – How To Sleep With Lower Back Pain Without Buying An Expensive Pillow Follow Us On Socials – Facebook & Instagram […] Read more…
February 21, 2023You need to add a widget, row, or prebuilt layout before you’ll see anything here. 🙂 Those suffering from lower back pain, often believe if they could afford the latest high-tech pillow or memory foam mattress, all of their aches and pains would be gone. Let me tell you from experience, that not only would you be wasting your money but you could also be further damaging your sleep and in turn your back. By constantly changing your sleeping environment without the proper care or information on your specific needs.  In my clinic, I have developed a few tricks and tips for sleeping with lower back pain without the added cost of buying an expensive pillow. In fact, without having to buy a thing! To kick your sleepless nights and get started on your path to blissful sleep without lower back pain, check out this blog!  The Impact of Struggling To Sleep With Lower Back Pain When lower back pain interferes with sleep, it can also add stress to your life, this can lead to irritability, fatigue, loss of concentration, and difficulty performing daily tasks. It is also likely that you may also start to lose patience with your loved ones — leaving them feeling overwhelmed and unhappy.  Who wants that? Lack of sleep and lower back pain are closely connected. Poor sleep quality can make your lower back pain worse, while the discomfort experienced from your lower back can make it difficult to get a good night’s rest. Feel like you are stuck in a never ending cycle? We hear you! We have developed these techniques to help reduce your back pain quickly and improve your quality of life! Technique #1 – Use an Exercise Ball An exercise ball can help you find relief from lower back pain as it encourages proper posture and alignment. When you sit on the ball, your muscles will naturally react to keep your body balanced, which can help reduce pain. Technique #2 – Place a Pillow Between Your Knees While lying on your back, place a pillow between your knees to create an ergonomic position that encourages proper spine alignment and reduces strain on your back. Technique #3 – Sleep on Your Side Sleeping on your side can relieve pressure from the lower back by evenly distributing weight across both your hips and shoulders. To make this position even more comfortable, place a pillow between your legs for additional support. Technique #4 – Place a Towel Roll Underneath Your Back  A rolled-up towel placed under the curve of your lower back while lying on your back can help alleviate pain and provide relief from uncomfortable pressure points. It also encourages proper spine alignment, which can be beneficial for those suffering from lower back issues.  By using a combination of these tips, you can find relief from lower back pain without having to invest in an expensive pillow. Try out different techniques and see which one works best for your individual needs. With the right combination of support, you will be able to sleep soundly and wake up feeling refreshed and free from discomfort. More Expert Advice On Dealing With Lower Back Pain Get our Free Report on Lower Back Pain Relief! This report provides seven tried and proven methods for easing back discomfort. These techniques were developed after years of working one-on-one with thousands of individuals who shared your lower back issues! Click the link below to access your free report, to get back to sleeping with ease and reducing your lower back pain. We appreciate that severe back pain may not improve after a few changes to your sleeping routine.  Continuing To Struggle With Lower Back Pain? If you continue to struggle getting to sleep with lower back pain. It is vital that you reach out to a physical therapist! With our Free Discovery Visit, you will have the opportunity to speak to our team, who will be more than happy to answer any of your questions! You will be set up with a personalized treatment plan which addresses your back pain at the root cause.  Correcting or at the very least reducing your lower back pain for good! Too Tired To Travel? In my years of experience I have realised that those suffering with chronic pain, especially when it affects their sleep, struggle to travel. So, I am now offering a Free Telephone Consultation, where you will receive the same personalized advice over the phone.  This option allows you to get to know the team and ask any questions you may have, without the added stress of coming into the clinic.  Stop punishing yourself with poor sleep. We sleep for a third of our lives, so we might as well make it good sleep! Free Advice To Help Ease Lower Back Pain Our Blog – 3 Of The Most Effective Lower Back Pain Stretches To Give You Relief Soreness And Ease Tight Muscles Our Blog – Simple Ways To Relieve Lower Back Pain Even If You’ve Suffered For Years (Or Decades) Follow Us On Socials – Facebook & Instagram […] Read more…

Hear How Ellen Tomsic Has Helped the Back Pain Sufferers Of Durango

Discover how people across Durango have gotten long-term, drug free back pain relief and have been able to get back to doing the things that they love!

I can’t say enough good things about Ellen and the crew at Tomsic PT. Total pros. They work with you and your body to figure out how to help you heal.”

“I was told at one point that I should consider surgery. I did not want to go that route. They got me on a physical therapy treatment plan that got me back to running without surgery.

“I have seen Ellen over the years for back surgeries, shoulder injury, and a major fall accident. I would recommend her and her team for any PT treatment.

Is This Where You’ve Heard Of Durango’s Leading Back Pain Expert Before?

Featured in “Inside Outside Magazine”. A popular local magazine where Ellen wrote an expert article about “Core Stabilization”.

Trusted partner of Durango and Silverton Narrow Gauge Railroad, and Fort Lewis College for their pre-employment testing.

Participates and sponsors local events such as Durango Skyline Ultra Race, Rotary Golf Tournament, And Fort Lewis College Fall Blaze/All Blades.

Regular participant in multiple leading health fairs in the Durango area including The 9 Health Fair, LPEA Health Fairs, and StoneAge Health Fairs.

Who else recommends the Durangos Back Pain Expert?

Want Help Deciding If Physical Therapy Is Right For Your Back Pain?

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Discovery Visit

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Perfect for you if;

  • Don’t know whether physical therapy is for you and your back pain.
  • Want to visit our clinic and see how you can get fast, natural pain relief.
  • Have questions and aren’t sure if your back pain can be fixed.
  • Want to speak to a back pain expert so you can understand your options.

Arrange A Free
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Perfect for you if;

  • Don’t know whether physical therapy is right for you and your Back pain.
  • Want personalized advice from the comfort of your own home.
  • Have questions and aren’t sure if your back pain can be fixed.
  • Want to speak to a back pain expert so you can understand your options.