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Managing Low Back Ache: Expert Tips from Capstone Physical Therapy and Fitness

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a woman is experiencing a low back ache

Low back pain affects a significant number of people worldwide, impacting daily activities and overall quality of life. At Capstone Physical Therapy and Fitness, our expert team is dedicated to helping you understand, prevent, and manage low back pain so that you can get back to enjoying life without discomfort. In this blog post, we’ll explore the causes of low back pain, tips for prevention, and how physical therapy can help in your recovery journey.

Causes of Low Back Pain

Muscle strains: Overexertion, heavy lifting, or sudden movements can cause muscle strains, leading to low back pain.
Poor posture: Sitting or standing for long periods with incorrect posture can place undue stress on your lower back.
Disc degeneration: Age-related wear and tear can lead to disc degeneration, causing low back pain.
Herniated disc: A herniated disc occurs when the soft inner core of a spinal disc bulges out, compressing nearby nerves and causing pain.
Sciatica: Compression of the sciatic nerve can cause pain that radiates from the lower back down the leg.
Underlying medical conditions: Conditions such as osteoarthritis, spinal stenosis, and spondylolisthesis can contribute to low back pain.

Preventing Low Back Pain

Maintain proper posture: Ensure that your spine is aligned while sitting, standing, or lifting to reduce stress on your lower back.
Strengthen core muscles: Engage in exercises that target your abdominal and back muscles to provide better support for your spine.
Stretch regularly: Incorporate stretching into your daily routine to improve flexibility and reduce the risk of muscle strains.
Maintain a healthy weight: Excess weight can place added stress on your lower back, increasing the risk of pain.
Use proper lifting techniques: Bend at the knees and keep your back straight when lifting heavy objects to avoid injury.
How Physical Therapy Can Help

At Capstone Physical Therapy and Fitness, our team of experienced physical therapists will work closely with you to develop a personalized treatment plan designed to address the root cause of your low back pain. Our approach may include:

Manual therapy: Hands-on techniques to relieve pain, improve mobility, and encourage healing.
Exercise prescription: A tailored exercise program to strengthen muscles, increase flexibility, and promote overall spinal health.
Postural education: Guidance on maintaining proper posture to reduce strain on the lower back.
Ergonomic assessment: Recommendations on workstation setup and lifestyle adjustments to minimize low back pain triggers.
Modalities: Application of heat, cold, or electrical stimulation to alleviate pain and reduce inflammation.


Low back pain can be a significant hindrance to daily life, but with the right support and guidance from the team at Capstone Physical Therapy and Fitness, you can overcome this challenge. By understanding the causes, focusing on prevention, and engaging in targeted physical therapy, you’ll be well on your way to a stronger, healthier back. Schedule an appointment with us today to start your journey towards a pain-free life.