Recovery Guide: Lower Back Pain

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Lower back pain is no fun

Life is too short to be limited by pain. It's frustrating and depressing. Many of our patients struggle with lower back pain that flares up now and then, sometimes for no reason. The simplest movements like bending over to put on your socks can trigger pain that can drop you to your knees. Before you know it:

  • You are losing sleep
  • Waking up stiff and sore
  • Unable to sit or stand for long periods of time
  • You are frustrated in a bad mood
  • Not responding to traditional treatment
  • confused by endless internet cures
  • Holds you back from doing the things you love.

Most Common Problems

Joint Irritation

Joint Irritation

Joint irritation is often caused by poor posture, remaining in awkward positions for a prolonged time, or by sudden movements including whiplash. The facet joints connecting the spinal bones may swell and become painful and limit movement.

Disc Injuries

Disc Injuries

Disc injuries (bulge, herniation, degeneration) are a common cause for back pain. the disc acts to absorb shock during the body’s daily activities and keeps the vertebrae (bones in the spine) separated. When damaged, the disc can create pressure on the nerve or spinal cord and cause pain in the low back and legs.

Pinched Nerves/Sciatica

Pinched Nerves/Sciatica

Pinched nerves/sciatica occur when there is excessive pressure on the nerve leading to weakness, numbness or pain radiating down the leg.



Arthritis is the wearing out or degeneration of the joints leading to pain in the joints of the low back. This can be caused by trauma/injury, repetitive movements over time, or normal conditions of aging.

Muscle Spasms & Strains

Muscle Spasms & Strains

Muscle spasms and strains are irritation and injury to the back muscles causing them to involuntarily contract or become excessively tense and cause significant pain. This may occur from an injury, accident, or prolonged poor posture and repetitive movements.

Posture Imbalances

Posture Imbalances

Posture Imbalances can often lead to back pain. This source of back pain is on the rise with the use of computers, increased sitting, and long commutes to work. Imbalances can develop including tightness in certain muscles along with weakness in the core which can eventually lead to back pain.

Reframing Recovery

We care about helping you discover your path to overcoming the negative effects of pain. Persistent pain can be frustrating, scary, overwhelming, and depressing. Creates worry that something else is wrong and making it worse.

We have the tools you need. Our team helped countless people return to an active and healthy lifestyle. Many have tried traditional treatment with temporary effects. At PTS you will experience something different. Our innovative treatment approaches are unique and creative and focus on your goals and getting you active again.

Calm Tissues Down, Build em back up

After evaluating hundreds of lower backs, we have been able to provide our patients with an individualized recovery plan by following a very simple formula: “Calm it down then build it back up”. This is done by following 4 progressive steps: Protect, Correct, Load, and Activate



It is important when you are experiencing lower back pain to limit your activity and avoid painful movement. In the beginning, you can use supportive bracing, wraps to help with support. 



You can apply manual techniques such as gentle massaging of the tendons and muscles in combination with rhythmic breathing and meditation.  Sleep is the #1 recovery tool and it is recommended at least 7-8 hours of if possible.


Activate & Load

If you don’t have increased pain with movement, stretching the leg, hip, and back muscles can be the first step in helping to loosen up your back and decrease the pain. See the videos below for simple lower back stretches. 


Physical therapy

If it is a traumatic acute injury then seek immediate medical help. If the pain continues to persist after 3-4 weeks and is not minimized by any of the above recommendations, call our office at 714-928-5400 and speak with one of our highly trained physical therapists for a free injury screen. 

Your Body is Designed to Move

Your spine was designed to twist and bend with confidence and control. Don't let lower back pain hold you back from doing the things you love. Enjoy the pleasure of living an active healthy lifestyle.

We will guide you through a step-by-step process and help you discover your path to recovery, overcome the negative effects of pain, and live a stronger, healthier life.

Request Free Pain Consultation