Ask The Expert: Lower Back Pain
Horizon West Physical Therapist Jordan Ball Shares Tips on Preventing and Reducing Lower Back Pain
Lower back pain is one of the most common reasons people seek physical therapy, and often, it doesn’t come from dramatic injuries. “Most of the causes I see in the clinic involve relatively simple movements,” says Jordan Ball, PT, DPT, of Brooks Rehabilitation. “Things like tying your shoes, lifting your grandchild or twisting quickly to reach for something.”
These everyday motions can lead to what’s known as mechanical lower back pain — issues such as muscle strains, spasms or even disc herniations. But other backpain develops gradually due to age-related changes like arthritis, degenerative disc disease or spinal stenosis. “Sometimes there’s no specific incident, it just creeps in over time,” Ball adds.
In some cases, back pain can actually stem from other parts of the body. “Conditions like kidney stones or abdominal issues can refer pain to the lower back. That’s why a skilled PT is trained to screen for more serious causes and refer you out when needed,” he explains.
Florida residents can access a physical therapist directly, without a doctor’s referral. A PT will assess posture, flexibility, strength and movement patterns, then create a personalized treatment plan. Ball says that plan often includes hands-on therapy, targeted strengthening and a home program to help prevent future episodes.
He emphasizes that prevention is possible. “Prevention is key, your body thrives on movement,” he says. Ball encourages regular low-impact cardio, core strengthening, good sleep, hydration and proper posture. “Strong muscles support a resilient spine,” he says.
Simple daily stretches and exercises can make a big difference: pelvic tilts, bridging, hamstring stretches and cat-cow are all helpful. Practicing smart body mechanics, like squatting to lift and keeping heavy loads close can help reduce stress on your spine.
And when should you seek help? Ball says, “If pain doesn’t im-prove in a few days, or if it keeps coming back, especially if it worsens each time that’s a sign it’s time to see a professional."
With the right tools and expert guidance, back pain doesn’t have to be a lifelong struggle.
Back-Saving Habits to Work Into Your Day
More tips from Jordan Ball, PT, DPT:
- Practice smarter lifting: Use your legs, not your back.
- Re-think gardening posture: Use a low stool or kneel with support from one elbow to reduce strain.
- Stay hydrated: Water keeps spinal discs healthy.
- Don’t skimp on sleep: Your body does its best healing at night.
- Build core strength gradually: Stronger abs, glutes and hips support your spine.
- Stretch mindfully: Improve your flexibility and reduce stiff ness.
- Move daily: “Motion is lotion,” says Ball. “Use it or lose it!”
- Watch your posture: Avoid slouching, try to align ears, shoulders and hips.
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