Don’t Let Your Back Suffer This Holiday Season
Lower back pain can be an unwelcome intruder, especially during the busy holiday season, when you should be enjoying festivities, not nursing a sore back. Understanding how our physical therapists can help you manage and alleviate this pain is essential. Here’s a step-by-step guide on what to expect when seeking treatment for lower back pain that appears without a clear cause.
The Gradual Onset of Pain
Imagine you begin to notice a nagging pain in your lower back. At first, it seems trivial – perhaps a little sore after a long car ride or something ordinary like doing the dishes. However, as days pass, the pain persists and even intensifies.
Simple actions like sitting for long periods, standing up from a chair, or bending over become challenging and painful. The discomfort might even disrupt your sleep, making finding a comfortable position almost impossible.
Exercise of the Month
Lower Trunk Rotations
(Lower Back, Core)
Start by lying face up on the floor with your knees bent. Allow your knees to slowly drop to one side. Your lower back should rotate, but your shoulders should stay flat on the ground. Hold for 30 seconds. Bring your knees back up and then drop them to the opposite side. 2 Sets, 2 Reps.
Don’t Let Your 2025 Insurance Benefits Go To Waste!
Take charge of your health today and make the most of your insurance benefits!
If you’ve already met your deductible this year or have funds left in your HSA account, you can take advantage of our remarkable opportunity at GTS Physical Therapy. Don’t let these valuable benefits go unused!
The Role of Physical Therapy
When you decide enough is enough, call GTS Physical Therapy and let one of our physical therapists help you find lasting relief. We’ll work to identify the root cause of your pain, give you the tools to manage your pain, and help you understand how to treat your lower back pain.
Comprehensive Evaluation
The journey to relief starts with a comprehensive evaluation. This step is critical for our therapist to understand your specific situation.
- Patient History: This includes discussing your daily routines, any significant changes in your activities, and your medical history.
- Physical Examination: The therapist examines your posture and spinal alignment and looks for any visible signs of imbalance or discomfort.
- Detailed Movement Screen: Our therapist conducts a detailed movement screen, vital in pinpointing the exact movements that trigger your pain.
- Analyzing Movement Patterns: This includes assessing how you sit, stand up, and bend and identifying positions or movements that exacerbate your pain.
Identifying the Root Cause
By synthesizing information from your history, physical exam, and movement analysis, our therapist can identify potential causes of your pain. It could result from poor posture, prolonged sitting, a lack of physical activity, or even weak core muscles.
Personalized Treatment Program
Based on the findings, a personalized treatment program is developed to address your specific needs.
- Pain Management Strategies: Initially, the focus is on alleviating your immediate pain through targeted stretching and manual therapy techniques.
- Core Strengthening: A key element of your recovery will be strengthening your core muscles, providing better support for your lower back.
- Improving Mobility: Exercises are introduced to address any limitations or restrictions to enhance the mobility of your back, hip, and pelvis joints and surrounding muscles.
- Educational Component: Understanding the mechanics of your back pain is crucial for long-term management and prevention. You’ll learn about how certain activities impact your back and strategies to prevent future pain.
Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9827206/, https://www.jospt.org/doi/10.2519/jospt.2021.0304
Take the First Step Toward a Pain-Free Holiday
If you’re struggling with lower back pain, now is the time to act. Reach out to our GTS Physical Therapy team and embark on a personalized journey to recovery. Don’t let back pain hold you back from enjoying the holiday season. Contact us today and move towards a healthier, more comfortable future!
Salem GTS Physical Therapy Named 2026 Business of the Year!
We are proud to announce that Salem GTS Physical Therapy has been honored with the 2026 Business of the Year Award! This recognition celebrates our ongoing commitment to exceptional patient care, community wellness, and innovative therapeutic services.
Employee of the Month
Britney Carter, Tech
“She is so dedicated to her job and is such a reliable employee. The patients love her, and she always gives 100%.” – Olivia Sturdivant
“We have had lots of people call in sick, and Britney has really stepped it up and has been our only tech for several days. She deserves team member of the month!” – Marla Hendrix
“Britney always shows up, never complains, and keeps us in alignment.” – Katherine Dunegan
WHY – Our Purpose
At GTS Physical Therapy, we believe that strong communities start with healthy, happy people. Our purpose is to strengthen our hometowns – one patient, one therapist, one success story at a time. When people move better and feel better, our entire community thrives.
HOW – Our Approach
We invest deeply in our team because we know that happy therapists create happy patients. Every GTS therapist is encouraged and supported to pursue advanced training and certifications in the areas they’re most passionate about. That freedom to grow not only fuels professional fulfillment – it translates directly into better outcomes for our patients.
Our therapists combine proven science, individualized care, and genuine compassion to help every patient reach their highest potential.
WHAT – The Result
The result? Great outcomes, happy patients, and stronger hometowns. At GTS, we don’t just heal injuries – we help people return to the lives and communities they love.
Creamy Tuscan Chicken
- 2 tablespoons olive oil
- 4 boneless, skinless chicken breasts (or thighs)
- Salt and pepper to taste
- 3 cloves garlic, minced
- 1 cup cherry tomatoes (halved)
- 2 cups baby spinach
- ½ cup sun-dried tomatoes (optional but flavorful)
- 1 cup heavy cream
- ½ cup chicken broth
- ½ cup grated Parmesan cheese
- 1 teaspoon Italian seasoning (or mix of basil, oregano, thyme)
- Sear the chicken: Heat olive oil in a large skillet over medium heat. Season chicken with salt and pepper, then cook for about 5–6 minutes per side until golden brown and cooked through. Remove and set aside.
- Make the sauce: In the same pan, add garlic and cook for 30 seconds. Add cherry tomatoes and sun-dried tomatoes. Cook until tomatoes start to soften.
- Add cream and broth: Pour in heavy cream and chicken broth. Stir in Parmesan and Italian seasoning. Simmer 3–4 minutes until thickened slightly.
- Combine: Add spinach and stir until wilted. Return chicken to the pan, spooning sauce over top. Simmer another 3 minutes to meld flavors.
- Serve: Serve hot over mashed potatoes, rice, or pasta.
