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Physical Therapy Treating Our Patients the Way We Want to be Treated
OCTOBER 2025
916.983.5611 • ROCPT-ERGO.COM
Every Back Is Different
The Personalized Approach to Pain Relief
Lower back pain is one of those things almost everyone will deal with at some point in life. In fact, studies show that nearly 98% of people experience back pain significant enough to require medical attention. That means if back pain has ever sidelined you, you’re in very good company. Because it’s so common, lower back pain has been studied extensively. Over the years, countless treatment approaches have been developed, including chiropractic care, medications, and surgery in severe cases. What many people don’t realize, though, is that physical therapy is often one of the most effective and least invasive options available. When someone first feels that familiar ache or sharp pain, they often think about calling their doctor or chiropractor. Physical therapy doesn’t always come to mind immediately … but it should! In the clinic, physical therapists see and successfully treat low back pain every single day. Different Causes of Lower Back Pain Not all back pain is created equal. One of the most common culprits is a herniated or “bulging” disc. This occurs when one of the discs that cushion the spine begins to push outward. Sometimes, this causes only mild discomfort, but it can also create more serious problems, like radiating pain down the leg or difficulty standing upright. Then, degenerative lower back pain is more often associated with aging. This type of pain is frequently linked to osteoarthritis and tends to show up in people in their late 50s and beyond. These patients often feel relief when sitting but struggle with pain once they stand or walk for longer periods of time. The good news is that physical therapists are trained to differentiate between these conditions. Through a detailed evaluation, including hands-on testing and careful questioning, we can identify the underlying cause and design a treatment plan tailored to the individual. Every Back Is Unique One of the phrases I often tell patients is, “Every back is different.” That means there’s no one-size-fits-all fix. For some people, relief comes quickly. A few targeted treatments and exercises, and suddenly they’re back on their feet. For others, recovery takes longer, but with consistency, progress happens.
I recently worked with a patient in his 50s who had a long road back from significant lower back pain. It wasn’t a quick process, but he stuck with therapy, regained his function, and returned to all the activities he enjoyed. Now, years later, he still talks about how grateful he is that his back no longer limits him. That’s the kind of long-term change physical therapy can bring. Where Core Strength Fits In Many people assume the “core” just means abdominal muscles. In reality, the core is like a barrel that wraps around the entire midsection: It includes the abs, hips, and back muscles. When these muscles are weak, the spine doesn’t have the support it needs, which can lead to injury or flare-ups. Here’s the thing: Timing matters. In the early stages of back pain, we don’t usually jump straight into core exercises. First, we focus on calming inflammation and restoring mobility. Once the pain is more controlled, we introduce progressive strengthening. That progression makes therapy more effective than a “cookie-cutter” workout plan pulled from the internet. Coaching Movement Physical therapy isn’t just about exercises on a mat. It’s also about teaching people how to move smarter. We coach patients on proper body mechanics: how to lift, bend, push, or pull in ways that protect the spine. Even something as simple as lifting a wiggling toddler can become safer and less painful with the right strategies. When it comes to low back pain, the most important step is to seek help early. Don’t wait weeks or months hoping it will resolve on its own. We are equipped to pinpoint the source of pain, design a personalized plan, and guide you back to the activities you love! So, if your back is giving you trouble, remember this: You don’t have to tough it out or figure it out alone. Relief is possible, and physical therapy is often the best place to start.
– Matthew Smith
916.983.5611 • 1
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an estimated 310 decibels (dB), Krakatoa’s roar remains the loudest sound human ears and instruments have ever recorded. To put that in perspective, even 150 dB can rupture eardrums. Krakatoa more than doubled that. TSAR BOMBA: THE LOUDEST HUMAN-MADE EXPLOSION Tsar Bomba was almost as intense as Krakatoa, but humans created this one. Detonated by the Soviet Union in 1961, this hydrogen bomb released the energy of 50 megatons of TNT. The blast was measured around 224 dB, enough to flatten buildings hundreds of miles away and break windows across Northern Europe. The mushroom cloud rose to over 40 miles high. THE MYSTERIOUS OCEANIC ‘BLOOP’ In 1997, underwater microphones in the South Pacific picked up an ultra-low-frequency sound dubbed the “Bloop.” It was so loud it could be detected over 3,000 miles away. At first, the unexplained noise caused people to speculate about unknown sea monsters. But scientists later attributed it to an icequake, or giant icebergs cracking and shifting in the ocean. Even so, its eerie origin and intensity are fascinating. COSMIC VIBRATIONS BEYOND EARTH Although sound can’t travel in space’s vacuum, cosmic events still generate wave-like disturbances. In 2003, scientists discovered a black hole in the Perseus galaxy cluster that was emitting pressure waves in space gas — the waves translated into an incredibly deep B-flat, 57 octaves below middle C. If we could “hear” it, it would be an impossibly deep, booming rumble across millions of light-years.
THINK YOUR HEADPHONES ARE LOUD? These Sounds Put That to Shame
Most of us think we’ve experienced “loud”: a front row seat at a rock concert, a jetliner taking off, or a fire alarm blaring in a small room. But those everyday rumbles don’t come close to the Earth’s loudest sounds that have shattered records, and in some cases, been heard across entire oceans. KRAKATOA’S EARTH-SHATTERING BLAST In 1883, the volcanic island of Krakatoa in Indonesia exploded in a detonation so violent that it obliterated most of the island and generated tsunamis that killed more than 36,000 people. People heard the sound from over 3,000 miles away, as far as Mauritius and Australia. At
Workout Guilt Is Real HERE’S HOW TO DITCH IT FOR GOOD
We’ve all been there. You swore this would be the week: four workouts, minimum. But it’s Thursday, you’ve squeezed in one short walk, and now you’re sitting on the couch feeling like a fitness failure. If this sounds familiar, you aren’t alone. Workout guilt is incredibly common, but that doesn’t mean it’s helpful. It often leads to unnecessary shame and harsh self-talk. Let’s change that. Fitness is a long game, not a perfect streak. Missing one workout, or even a few, doesn’t undo your progress. After all, fitness isn’t all about keeping your record flawless. It’s about building habits that fit into real life, and real life includes bad days, busy weeks, and changing priorities. Your progress is measured over time. Instead of fixating
on what you didn’t do, focus on what you have done and, more importantly, what you will do next. Guilt doesn’t motivate. It paralyzes. Many people think guilt is a good motivator, but it often backfires. It creates an all-or-nothing mindset, where the whole week suddenly feels lost if you miss one day. That mentality is what derails consistency, not the missed workout itself. Instead of letting guilt spiral into self- sabotage, pause and ask yourself: What do I need right now? Rest? Support? A plan for tomorrow? That shift in mindset makes all the difference. Be flexible, not flawless. Flexibility is the key to long-term success. Some days, your body needs rest more than a workout. Other times,
a walk or a stretch might be all you can give, and that’s still movement. It counts! Honoring your needs rather than punishing yourself builds a healthier relationship with exercise and makes it more sustainable (and enjoyable!) in the long run. Remember, you are not your workout log. Whether or not you exercised today, you are worthy, strong, and capable. The goal of fitness should be to feel better in your body and life, not rack up perfect gym attendance. So, don’t beat yourself up next time you miss a workout. Show yourself the same grace you’d offer a friend. Take a deep breath, reset, and move forward without the guilt.
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Meaningful Ways to Connect With Your Grandkids CREATE MEMORIES THAT LAST
Prioritize outings over gifts. Take a second to think about the best gift you received during your childhood. Now, imagine the best trip, vacation, or family outing you had as a kid. Which memory is stronger?
There’s something very special about the grandchild- grandparent relationship. While parents often must play the role of disciplinarian so their kids stay out of trouble and become the best version of themselves, grandparents get to spoil and pamper the grandchildren. Most grandparents want this relationship to be as strong as possible, but it’s easier said than done, especially if you only see your grandkids a few times each year. Here are three strategies you can implement to strengthen your relationship with your grandchildren while allowing you to make memories to last for the rest of their lives. Take advantage of holidays. The holiday season is a time for families to get together, participate in time-honored traditions, and share their love for one another. Make sure you set aside time for your grandkids. Show them your favorite holiday movies, encourage them to help cook a few dishes, and involve them in your traditions and activities. Once you establish these activities, pay attention to how your grandchildren react. If they enjoy them, do it again next year!
You likely can’t even remember a specific gift you received, but those memories of trips to the zoo, beach, or mall have remained strong. Instead of spending hundreds of dollars on gifts, consider taking your grandchildren out for an evening together. Do what they want to do. To put it simply, your grandchildren will only get so much enjoyment participating in your favorite activities or regular routine. Figure out what they like and participate in those activities right alongside them. They’ll never forget the day they saw grandma ride around in a go-kart, grandpa win the big prize at the arcade, or their grandparents adding the finishing touches to an art masterpiece!
TAKE A BREAK!
Lentil and Sweet Potato Stew
Inspired by EatYourselfSkinny.com
INGREDIENTS
• 1 onion, diced • 2 cloves garlic, minced • 1 tbsp olive oil
• 2 bay leaves • 1/2 tsp turmeric • 1/4 tsp cumin • 1/2 tsp black pepper • 1/2 tsp salt • Fresh parsley
• 2 cups green lentils, rinsed • 1 large sweet potato, peeled and cubed • 6 cups low-sodium vegetable broth
DIRECTIONS
1. In a large pot over medium heat, sauté onion and garlic in olive oil for about 3 minutes. 2. Add all other ingredients except for salt and parsley. 3. Turn the heat to high until it is boiling, then reduce it to low and allow to simmer uncovered for 20–30 minutes, or until the lentils are cooked through. 4. Remove pot from heat and stir in salt. Top with parsley and enjoy!
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916.983.5611 ROCPT-ergo.com 1635 Creekside Dr., Ste. 101 Folsom, CA 95630
1. Why Physical Therapy Should Be Your First Stop for Low Back Pain INSIDE THIS ISSUE 2. Earth’s Most Deafening Moments One Missed Workout Won’t Wreck Your Progress (but Guilt Might)
3. Be the Grandparent They’ll Never Forget Lentil and Sweet Potato Stew
4. Stop Sabotaging Your Plate and Start Rewriting Your Thoughts
The Mental Shift Behind Better Eating
YOU NEED A NEW DIALOGUE, NOT A NEW DIET
You’ve tossed the junk food. You’ve Googled “healthy recipes.” You’ve sworn off dessert … again. But despite your best intentions, your late-night snack turns into a secret sugar rendezvous. What gives? It’s not your willpower. It’s your mindset. Healthy eating has less to do with your stomach and more with what’s happening between your ears. The beliefs you carry about food, those quiet little thoughts that zip through your brain unconsciously, are the real drivers of your habits. Take this classic thought: “I have to eat healthy all the time.” Sounds noble, but it feels like a punishment or a need for perfection, which is exhausting and unsustainable. Every time you think this, try swapping it with: “I get to choose how I nourish myself.” That simple shift puts you back in the driver’s seat, steering you toward empowerment, not burnout. Or maybe you’ve told yourself, “I have terrible eating habits.” That’s not a fact, it’s judgment. A better spin? “I have habits I’m ready to upgrade.” Now you’re someone on a mission, not someone stuck in shame. Then there’s the emotional trap: “Eating makes me happy.” Spoiler: It doesn’t. It gives you a sugar rush and a dopamine blip,
but that’s not joy; it’s a high. Repeat this thought instead: “Food can comfort me in the moment, but real happiness comes from deeper places.” Now you’re seeking peace, not pie. Do you feel out of control and think, “I can’t stop eating” ? Yes, you can. You own your arms, your fork, and your next move. Remind yourself: “I may want more, but I choose when to stop.” That’s strength and autonomy.
And when you slip? Don’t spiral. Instead of “I shouldn’t have,” ask: “What can I learn for next time?” Growth is always on the table; you just have to reach for it. So, yes, eating well starts with vegetables. But thriving? That starts with your thoughts. Flip your mindset, and you won’t just eat better; you’ll feel better, too.
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