If you’ve been dealing with a nagging ache in your lower back, you’re far from alone. Low back pain is one of the most common reasons people search for a physical therapist, and it’s one of the top reasons patients walk through our doors at Progression Physical Therapy in Somerville. Whether it came on suddenly after yard work or it’s been building for months at your desk job, the good news is that most low back pain responds well to the right kind of movement-based care.
Here’s what you need to know about when to seek help, what causes it, and how physical therapy can get you back to your normal routine.
Why Low Back Pain Happens
Your lower back does a lot of work. It supports your upper body, absorbs shock when you walk or run, and rotates and bends dozens of times a day without you thinking about it. Pain in this area usually comes from one (or a combination) of a few common sources:
- Muscle strain or overuse — often from lifting incorrectly, sudden movements, or simply sitting too long
- Disc irritation — the cushions between your vertebrae can bulge or flatten with repetitive stress
- Joint stiffness — the small joints in your spine can lose mobility, especially with a sedentary lifestyle
- Weak core and hip muscles — when these muscles aren’t doing their job, your lower back picks up the slack
For most people, low back pain isn’t caused by one dramatic injury. It’s the result of everyday habits — how you sit, how you move, how you sleep — adding up over time.
When to See a Physical Therapist
You don’t need to wait until the pain is unbearable, and you don’t need a referral to start physical therapy in New Jersey. A good rule of thumb: if your back pain is affecting how you move, sleep, exercise, or work — it’s worth getting evaluated. Some specific signs it’s time to come in:
- Pain that’s lasted more than a few days and isn’t improving
- Pain that radiates down into your hip, glute, or leg
- Stiffness that limits your ability to bend, twist, or stand up straight
- Pain that flares up with specific activities (sitting, driving, lifting, running)
- A previous episode of back pain that’s returning
If you ever experience numbness, tingling, or weakness in your legs, or changes in bladder or bowel function, seek medical attention right away — these are signs that need prompt evaluation beyond what physical therapy alone addresses.
What Physical Therapy for Low Back Pain Actually Looks Like
A lot of people picture physical therapy as passive treatment — heat packs, ultrasound, maybe a massage. At Progression, our approach is built around active, personalized care. Here’s what a typical plan involves:
1. A thorough movement evaluation. We look at how you move — not just where it hurts. Often the actual source of the problem (tight hips, weak glutes, poor movement patterns) is somewhere other than the spot that’s sore.
2. A hands-on and movement-based treatment plan. This might include manual therapy to improve joint mobility, combined with targeted exercises to build strength and control in the muscles that support your spine.
3. Education on what’s actually going on. Understanding why your back hurts — and learning that hurt doesn’t always mean harm — is one of the most powerful tools in recovery. Fear of movement often prolongs back pain more than the injury itself.
4. A return-to-activity plan. Whether your goal is picking up your kids without wincing, getting back to your Saturday morning run along the Raritan River, or just sitting through a workday comfortably, treatment is built around your specific goals.
Why Local, In-Person Care Matters
Low back pain is highly individual — what works for your neighbor’s herniated disc might not be right for your muscle strain. That’s why an in-person evaluation with a licensed physical therapist matters so much. At Progression Physical Therapy, we get to know you, your daily routine, and the specific movements that are giving you trouble, so your plan actually fits your life in Somerville — not a generic protocol.
Ready to Get Moving Again?
You don’t have to live with low back pain, and you don’t have to guess at home remedies indefinitely. If it’s been sticking around, reach out to Progression Physical Therapy in Somerville to schedule an evaluation. We’ll help you understand what’s going on and build a plan to get you back to doing what you love — pain-free.
Progression Physical Therapy is located in Somerville, NJ. Visit progressionpt.com or call us to schedule your appointment today.
