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MovementBack Pain When Bending Forward: Causes, Fixes and How to Pick Things Up
Bending pain is common and usually improves. Learn the hip hinge, how to pick things up and do everyday bends with less strain, a staged plan to rebuild bending, and which signs need urgent care.
10 min readGolden Simons, DPT
Pain ScienceBack Spasms: What to Do in the First 48 Hours and When to Get Help
A back spasm is your muscles guarding, not permanent damage. Follow a step-by-step plan for the first 48 hours, see how long spasms last, and learn which signs mean it is more than a spasm.
9 min readGolden Simons, DPT
Latest Articles
Everyday lifeBest Mattress for Back Pain: What the Evidence Says and What to Look For
What is the best mattress for back pain? See what the research says about medium-firm, a sleep-position guide, a shopping checklist, when to replace a mattress and when to see a provider. No brand picks.
8 min readEditorial Team
Pain ScienceLower Back Pain on One Side: What It Can Mean and What Helps
Pain on one side of your lower back is usually a muscle, joint or disc problem, but kidney causes exist. See the patterns that matter, what helps, and which signs need same-day care.
8 min readEditorial Team
Pain ScienceHeat or Ice for Back Pain: Which Works and When to Use Each
Should you use heat or ice for back pain? See what the evidence says, how long to use each, how to stay safe, and which warning signs need a medical check.
9 min readGolden Simons, DPT
Everyday lifeHow Much Does Physical Therapy Cost in the US? Insurance, Out-of-Pocket, and App Options Compared
What does a physical therapy visit cost in the US? See dated price estimates with and without insurance, how Medicare and direct access work, how to get an estimate, and where apps and telehealth fit.
9 min readDr. Jossy Onwude, MD
RoutinesNeck and Back Pain When You Study: A Guide for Students
Neck and back pain from studying usually comes from long hours in one position. See low-cost study set-ups, a simple break routine, the exercises with the best evidence, and the warning signs that need a medical check.
9 min readGolden Simons, DPT
Pain ScienceTennis Elbow vs Golfer's Elbow: How to Tell the Difference
Tennis elbow hurts on the outside of the elbow and golfer's elbow on the inside. See how the symptoms, causes and treatment compare, what the evidence says about exercise and injections, and when to see a provider.
9 min readEditorial Team
Life stagesMorning Stiffness in Your 40s: Normal, Arthritis or Menopause?
How long is morning stiffness normal in your 40s? See how inactivity, osteoarthritis, rheumatoid arthritis and menopause-related aches compare, what the sources say, and a checklist to take to your appointment.
9 min readDr. Jossy Onwude, MD
MovementHip Exercises for Runners: Five Moves, Sets, Reps and How to Progress
Five hip exercises for runners, each with step-by-step form, sets, reps, easier and harder versions, plus a weekly plan, progression rules, what the research says, and the warning signs that need a check.
14 min readGolden Simons, DPT
Everyday lifePain Between the Shoulder Blades From Desk Work: Causes and Fixes
A dull ache between the shoulder blades at a desk usually comes from long, still posture and too little movement. See the likely causes, what the knot is, a mobility and strengthening routine, and the warning signs that need a check.
8 min readGolden Simons, DPT
Pain ScienceJoint and Back Pain During Weight Loss: What Is Normal?
Losing weight lowers the load on your joints, but new aches can still appear. See what the evidence says about knee and back pain during weight loss and GLP-1 treatment, what is usually normal, what helps, and when to call your prescriber.
8 min readDr. Jossy Onwude, MD
Pain ScienceHerniated Disc, Sciatica or Muscle Strain: What Is the Difference?
A herniated disc is a spinal problem, sciatica is a pattern of leg pain, and a strain is a soft-tissue injury. See a side-by-side comparison, a step-by-step way to think through your symptoms, why scans are often not needed, and the warning signs.
8 min readDr. Jossy Onwude, MD
Everyday lifeHow to Sleep With Neck Pain: Positions, Pillows and Morning Fixes
There is no single best position for neck pain, but back or side sleeping with a pillow that keeps your neck level beats stomach sleeping. See what sources say about pillows, a short morning routine, and when neck pain needs a check.
8 min readEditorial Team
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