September 2026 · Back Health
Is Back Pain Slowing You Down?
Your back does a lot for you. When pain changes how you work, move, sleep, or spend time with the people you love, a clear plan can help you move forward.
01Back pain
Is back pain slowing you down?
Physical Therapy Can Help!
Back pain can be one of the most debilitating conditions, affecting up to 80% of the population at some time in their life. Unfortunately, some studies suggest that up to 90% of low back pain (LBP) diagnoses are non-specific.
This means that not only do people suffer from back pain, but the exact cause may be difficult to identify. For some people, when left untreated, lower back pain can even lead to long-term pain, dysfunction and even nerve damage.
The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also hinder your time spent with friends and family. The good news is that with guidance from your physical therapist you can find solutions to your pain and how to manage it, so you can get back to living the life you enjoy!
Field note The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also hinder your time spent with friends and family.
What We Know About the Causes of Back Pain
Mechanical low back pain starts in and around the spine itself. The source of the pain comes from injury or irritation of the muscles, joints (including the intervertebral discs and facet joints), nerves or surrounding ligaments and other soft tissue.
The contributing factors often associated with back pain are:
01
Prolonged positions
Improper posture or prolonged positions (i.e. prolonged sitting)
02
Tissue damage
Spinal muscle and tissue damage (i.e. lifting strains or trauma from accidents)
03
Mobility & flexibility
Limited hip, spine and pelvis mobility; limited muscle flexibility
04
Core support
Spinal/pelvic muscle weaknesses and poor abdominal, pelvic and back muscle coordination
Unfortunately, a lot of people don’t seek treatment when back pain arises. They might assume nothing—except for medication and rest—can solve their back pain problem. There is little to no evidence of the benefits of acetaminophen, skeletal muscle relaxants, and lidocaine patches in the treatment of chronic low back pain.
Physical Therapy Is an Effective Back Pain Solution!
You’re in luck: For most people, back pain resolves on its own. And for those that continue to experience pain, physical therapy can help.
According to research on back pain, physical therapy treatments are effective for acute and chronic conditions. Physical therapy treatments for back pain include manual therapy, joint mobilization manipulation, exercise instruction, education and techniques like the McKenzie Method and Therapeutic Yoga. These have all been proven to help alleviate pain and restore function.
Physical therapists assess your particular condition to identify the contributing factors and address ALL of them. Rather than focusing on one cause of your pain, your physical therapist will address all of the causes.
We are skilled at hands-on intervention and exercise selection for the most comprehensive and appropriate intervention to help you resolve your pain and/or restore your function.
Back Pain Prevention
A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back.
Limit Sitting For Too Long
Prolonged sitting is not good for your back, or your overall health. Although adjusting your posture while sitting can be helpful, a more effective option is to stand up periodically throughout the day.
Limit your sitting to 30-45 minutes at a time. The results will be noticeable!
Use Good Posture
Our spine is designed to move which means our posture should also move. The spine does not like to remain in any one position for extended times. Most people slouch and then hold that position for extended periods of time. By finding a “good” posture you can counteract the slouch.
When you’re standing, imagine your breast bone is lifted towards the sky. This will naturally cause your spine to straighten out — lifting you up — keeping your hips, spine, shoulders and neck aligned.
Use Strength Training
Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, running and swimming, you can keep them strong. Train the muscles of your hips, pelvis and spine — your core muscles.
Call Our Clinic Today
Visit a physical therapist for a comprehensive assessment and learn what steps you can take to alleviate your pain and prevent further episodes. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a physical therapist. We offer the results you are looking for!
Article sources
Sources: https://pubmed.ncbi.nlm.nih.gov/30252425/, https://pubmed.ncbi.nlm.nih.gov/32669487/, https://pubmed.ncbi.nlm.nih.gov/29602304/, Cochrane Library, Cochrane Library, https://pubmed.ncbi.nlm.nih.gov/27285608/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2200681/, Harvard Health
One-on-one care. A plan built around you.
Let’s make everyday movement feel possible again.
02Back pain prevention
Prevent Back Pain and Mobility Restriction Before It Starts!
Do any of these statements apply to you?
If so, you may be at a higher risk of developing back pain. Several lifestyle factors can increase the likelihood of an injury leading to back pain. Fortunately, physical therapy at Salmon Bay Physical Therapy is a great choice not only for resolving back pain but for stopping it before it even begins!
Three Simple Back Pain Prevention Tips
Tip 1: Exercise.
Regular physical activity helps strengthen the muscles that support and stabilize your spine. Find something that suits your interests and ability level, such as daily walks, simple resistance exercises, or dance fitness classes.
Tip 2: Minimize Sitting.
Prolonged sitting can have wide-ranging effects, including increased pressure on your spine. If you have a desk job, get up and move around every 30 minutes or so, even if it’s just to stand up and stretch.
Tip 3: Ask for Help.
When it comes to lifting heavy objects, don’t get ambitious! Ask for help when lifting anything heavy or awkwardly shaped, and make sure you’re using proper lifting techniques. Not sure what those are? Our therapists will happily show you how to lift without risking injury.
While these tips can get you started, the Salmon Bay Physical Therapy physical therapists can help you develop a customized back pain prevention plan. We’ll help you identify any lifestyle factors that might put you at risk of developing back pain and then work with you to address them.
03 Around the Bay
Coming 14 September 2026
Northgate:
a new neighborhood location.
Salmon Bay Physical Therapy has opened its Northgate clinic, giving patients another local option for one-on-one physical therapy, manual therapy, women’s health, and gait and running analysis.
10700 Meridian Ave N, Suite 210
Seattle, WA 98133
04 Team/Testimonials
Meet the team
Andi Love
Andi is a physical therapist, co-owner, and advocate for preventive care and patient education. Practicing orthopedic-based physical therapy since 2003, she focuses on functional exercise, movement dysfunction, and women’s health.
05 Move better
Tip of the month
Enjoy a
Pain-Free Life This Fall
As leaves change and the air turns crisp, ensure back pain doesn’t cast a shadow on your fall festivities. Enjoy the season’s beauty without the burden of back pain. Our personalized treatments are tailored to your specific needs to ensure you get the results you deserve.
The perfect plan to conquer back pain includes the following:
- Effective treatments to eliminate pain and prevent future episodes.
- Personalized plans to restore your mobility and build your strength.
- Tips to enjoy family and friends without worrying about your back.
Take a step towards a pain-free life—connect with Salmon Bay Physical Therapy today, and we’ll help you get back to doing what you love this fall!
Exercise of the month
Piriformis Stretch
A piriformis stretch is a specific movement designed to lengthen the small muscle deep in the buttock, which helps relieve hip tension and sciatic nerve irritation.
How to perform
- Start by sitting up straight with your knees bent and feet flat.
- Bend your leg and place your ankle across the top of your other knee.
- Rotate your trunk toward your bent knee and gently pull your knee toward your chest until you feel a stretch in your hip.
- Hold for 30 seconds. 2 Sets, 1 Rep.
(Materials needed: chair)
06 Treatment spotlight
Back pain & sciatica
Find relief that fits your life.
Back pain and sciatica can make work, walking the dog, or a weekend hike feel harder than they should. Salmon Bay Physical Therapy starts with a thorough evaluation to understand the factors affecting your movement, strength, mobility, and daily activities.
Learn about back pain & sciatica care →Common contributing factors
- Herniated or bulging discs
- Muscle strains and ligament sprains
- Poor lifting mechanics or repetitive movements
- Prolonged sitting
- Arthritis in the spine, spinal stenosis, or core weakness
Your plan may include
- Manual therapy
- Hands-on techniques to improve joint mobility and reduce stiffness.
- Therapeutic exercise
- Targeted exercise to improve strength, mobility, and stability.
- Core strengthening
- Re-education that supports the spine during lifting, rotation, and exercise.
- Movement retraining
- More efficient ways to walk, bend, lift, and manage everyday tasks.
- Home exercise programs
- Personalized exercise to support progress between visits.
07Recipe of the month
Crispy Potato Rösti
Golden on the outside and fluffy on the inside.
Ingredients
- 1kg / 2 lb potatoes (skin on weight)
- 3/4 tsp salt (or 1/2 tsp table salt)
- 1/2 tsp finely ground black pepper
- 15g / 1 tbsp clarified butter, ghee, or normal butter, melted
Cooking
- 60g / 4 tbsp clarified butter or ghee, separated
- Or substitute half butter and half vegetable oil
Instructions
Grate & squeeze
- Peel then grate the potatoes using a box grater, trying to get nice long strands if you can.
- Grab handfuls of potato and squeeze out excess liquid, then place in bowl. This helps make the potato crispier (otherwise all that water has to steam out in the pan).
- Add butter, salt and pepper then toss. Don’t worry if your potatoes go brown/reddish – it’s still safe to eat, and turns white again when cooked.
Cook
- Melt half the clarified butter in a 26cm / 10.5″ (or thereabouts) non-stick pan or skillet over medium low heat. Shallow non-stick pan with sloped sides is best for easy rosti removal.
- Place the potato in pan, but do not pack down. Use rubber spatula to tidy the edges, then lightly pat down to even surface.
- Cook first side: Cook 12 minutes until underside is very golden and crispy, lifting edge with rubber spatula to check. If by 8 minutes it is not going golden, increase heat.
- Flip: Cover pan with a round wooden board with a handle (or anything similar with a handle). Holding the handle of the board, flip quickly – and with confidence!
- Cook second side: Melt remaining clarified butter in the pan, then slide the rosti back in and cook for 12 minutes until golden crispy, and there is no resistance when a knife is inserted into the middle.
- Slide onto cutting board, cut into 4 or 6 wedges and serve immediately!
Small rösti
Use 25g / 1 1/2 tbsp clarified butter for each batch, medium heat in a non stick pan. Place potato in rounds in a skillet, around 8cm / 3″ wide, 1.5 – 2cm / 2/3″ thick (without patting down). Cook 5 minutes until deep golden and crispy, flip, and cook another 5 minutes until done.
To hold / keep warm
Transfer to rack set over tray in a 120°C/250°F oven until ready to serve.
Strength. Mobility. Life.
Your goal deserves a plan.
Whether you want to move through the workday more comfortably, return to training, or keep up with the people you love, we are ready to help.
