Tips to Alleviate Your Pain and Improve Your Spine Health

March 2025 Newsletter

Are you tired of that nagging back pain that keeps you from enjoying life to the fullest? You’re in luck because we are here to guide you to a healthier spine! With a few little steps and our expert guidance, you will soon be on your way to a life where back pain is a thing of the past.

Your journey to a healthier spine is a collaborative effort. At PacificPro Physical Therapy & Sports Medicine, we believe in working closely with you, listening to your concerns, and understanding your goals. After all, who knows your body better than you do? Together, we can work to ensure a future free of back pain.

Sometimes, the discomfort in your back may seem like a constant companion, refusing to part ways with you. Fortunately, with the right guidance and effort, you can find a way to alleviate your pain. So, let’s take the first step on this promising journey together!

Understanding the Root Causes of Back Pain

The first step to saying goodbye to back pain is understanding what causes it. It might be due to a sedentary lifestyle, an old injury, or even just daily wear and tear. No matter the reason, understanding the root causes is your key to finding the solution.

The most common causes of back pain that our physical therapists frequently treat include the following:

Muscle Strain or Ligament Sprain: Repeated heavy lifting or sudden awkward movements can strain the muscles and spinal ligaments. If you’re in poor physical condition, constant strain on your back can cause painful muscle spasms.
Bulging or Ruptured Discs: Discs, the cushioning between your bones, can bulge or herniate and press on a nerve.
Degenerative Disc Disease: As we age, the discs between the vertebrae deteriorate, which can cause pain, especially if one disc is worn down significantly.
Spinal Stenosis: This condition results from the narrowing of the spinal canal, putting pressure on the nerves and causing back pain.
Fibromyalgia: Fibromyalgia is a chronic pain syndrome that causes muscle stiffness and fatigue, including back pain.

Remember, it is always advised to consult with our physical therapist for personalized advice. We’ll work with you to identify the exact cause of your back pain and suggest appropriate treatments to ensure you get the results you deserve!

Simple Yet Effective Strategies: Your Road to a Healthy Spine Tailored Treatment Plan

At the beginning of your healing journey, you’ll meet with one of our physical therapists who are like detectives for your body. They’ll chat with you, learn about your pain, and do a thorough physical examination to determine what’s causing your back troubles.

Once they’ve gathered all the clues, they craft a personalized treatment plan just for you! This isn’t a one-size-fits-all deal; it’s tailored to suit your unique needs, helping you bounce back quicker and stronger and includes the following:

Manual Therapy

Your therapist uses their hands to gently massage and mobilize your back, easing those tight muscles and helping you relax.

Mobility Work

Your therapist will guide you through movements that help increase the mobility of your back.

Targeted Stretches

Your therapist will show you the right ways to stretch, helping you loosen up those stiff areas and feel great.

Strengthening Exercises

With a series of strengthening exercises, your therapist will teach you how to build a strong, resilient back to handle the stresses of your day-to-day life.

Remember, your PacificPro Physical Therapy & Sports Medicine therapists are there with you at every step, cheering you on, answering your questions, and tweaking your plan to ensure you get the best results.

So, are you ready to wave goodbye to back pain and usher in a life of comfort and joy? Give us a call!

Ready to Wave Goodbye to Back Pain?

With personalized care and proven strategies, our dedicated physical therapists are here to guide you on your road to recovery. It’s time to reclaim the joy of living without the shadow of back pain looming over you.

Don’t let back pain dictate your life’s story. Reach out to PacificPro Physical Therapy & Sports Medicine to learn how physical therapy can be the first step towards a back pain-free life!

Request Appointment

Our Patients Get Great Results

“A friend recommended this place for rehab after my hip replacement. I feel that all the staff has been very knowledgeable and helpful. My progress has been very good! I’ll be back to golf soon!”

— Cary W.

“The entire team at PacificPro is incredibly helpful and supportive — they truly want to see you improve. The therapists are knowledgeable and attentive, providing thoughtful care. The assistants keep your sessions running smoothly, ensuring you stay on track. The front desk team is organized and efficient, handling billing, scheduling, and rescheduling with ease, even when life gets hectic. This is my second time receiving therapy here. While I wouldn’t choose to need therapy, PacificPro makes the experience a positive one.”

—James H.

“After visiting different physical therapy places in Rancho Cucamonga, I can say without a doubt that this is the best — not only because of its facility but mainly for the dedicated professionals working there. All of them! I always disliked, and several times avoided, doing PT because I never found a place where I felt they cared — but now I have. They are pros at what they do. They are friendly, and they make PT a place not only to help you heal but to have fun while doing it. I highly recommend them!”

— Viviana S.

Staff Spotlight

Johnny Kiskin, PT, DPT

Johnny graduated from Texas Woman’s University in 2015, working first in inpatient rehab, nursing homes and acute care before transitioning to outpatient PT. He also has lived in Dallas and Green Bay, Wisconsin before moving to Southern California in 2019. He has been working for PacificPro since March 2021.

Johnny’s experience in the inpatient rehab and nursing home settings allowed him to gain experience with neurological conditions such as stroke, spinal cord injury, and traumatic brain injury as well as an array of orthopedic conditions.

When not at work he enjoys hiking and going to the beach with his wife and two dogs. He is also an avid gardener and recently welcomed a baby daughter into the family.

Tips for Strengthening Your Core

If you’ve been troubled by that nagging back pain, we’ve got some good news for you. Sometimes, the road to recovery is as simple as strengthening your core.

The term “core” refers to a group of muscles in your lower back and abdomen. These muscles are like the supporting pillars of your spine, helping you to maintain a good posture, balance, and function. Research has shown that a strong core may protect against back pain.

Some of the most effective core exercises our expert physical therapists often recommend are ones you can do right at home, including:

The Bird Dog

This exercise helps in improving stability and balance. Here’s how you can do it:

Start with a hands-and-knee position, keeping your hands under your shoulders and knees under your hips.
Extend one arm forward and the opposite leg backward at the same time, while keeping your spine straight.
Hold the position 3-5 seconds before returning to the starting position and alternating to the other side.
Repeat for 10 repetitions.

The Plank

This is a great all-round exercise that engages your whole core! Here’s how to nail it:

Start on your hands and knees.
Extend one leg back then the other so you are in a push-up position, keeping your body straight from head to heels.
Hold this position for 10-30 seconds without letting your hips drop.
Repeat 3-5 times.

Bridges

This exercise helps in improving stability and balance. Here’s how you can do it:

Lie on your back with your knees bent and feet flat on the ground.
Lift your hips towards the ceiling, squeezing your glutes at the top.
Hold for 10-30 seconds before lowering your hips back down.
Repeat 10-20 repetitions.

Ready To Kick That Back Pain To the Curb?

Our friendly therapists at PacificPro Physical Therapy & Sports Medicine are here to assist you with more personalized strategies and treatments that are just right for you.

Why wait? Give us a call now and start on your journey to a healthier, happier spine. Together, we can make back pain a thing of the past!

Request Appointment

Exercise of the Month

Standing Waiter’s Bow with Weights

Start by standing up straight with your arms hanging by your sides and a dumbbell in one hand. Place your other hand on your lower back to monitor your muscle activation. Slowly hinge forward at your hips keeping your back flat until you are at the point where your back will round if you go any further. Allow your weighted arm to hang forward as you hinge. Slowly hinge back up. 3 sets, 10 reps, hold.

Feel Better by Eating Better!

Stir-Fry Rice Bowl

Looking for a quick, healthy, and satisfying meal? This Stir-Fry Rice Bowl is packed with fresh vegetables, warm brown rice, and a perfectly poached egg for a deliciously balanced dish. This meal is both comforting and nutritious — perfect for a busy weeknight dinner!

Try it out and enjoy a wholesome, homemade meal.

In a large skillet, heat canola oil over medium-high heat. Add carrots, zucchini and mushrooms; cook and stir for 3-5 minutes or until carrots are crisp-tender. Add bean sprouts, spinach, water, soy sauce and chili sauce; cook and stir just until spinach is wilted. Remove from heat; keep warm.

Place 2-3 in. water in a large skillet with a high side. Bring to a boil; adjust heat to maintain a gentle simmer. Break cold eggs, 1 at a time, into a small bowl; holding bowl close to surface of water, slip egg into water.

Cook, uncovered, 3-5 minutes or until the egg whites are completely set and the yolks begin to thicken but are not hard. Using a slotted spoon, lift eggs out of water.

Serve rice in bowls; top with vegetables. Drizzle with sesame oil. Top each serving with a poached egg.

www.tasteofhome.com/recipies/stir-fry-rice-bowl/

Ingredients