Free Screenings
Join us on Saturdays from 9 am – 2 pm for FREE Screenings
(first come first serve basis, about 8 patient slots available per Saturday)
“This place provides Free Screenings every Saturday. I went to check my shoulder problem during their Free Screening event. The physical therapist took enough time to patiently assess me and also explain why I am getting the pain and how to fix it. I went for a few sessions of therapy following that. The treatment and tips they provided were very useful. I am a lot better now and play without limitation. I would recommend you use their free screening as they are very good at identifying problems at the very root stage level and treating them too.”
– Bhavya B.
Discover Physical Therapy Strategies That Can Help You Manage Your Back Pain
— November 2026 —
Back Pain Relief You Can Actually Feel
Imagine waking up each morning with a nagging ache in your lower back, a constant reminder that something isn’t right. Or perhaps it’s a sharp, stabbing pain that starts in your back and shoots down your leg, making even the simplest movements a challenge. If this sounds familiar, you’re not alone. Back pain is a pervasive problem that affects millions of people worldwide, impacting their ability to work, enjoy their hobbies, and live life to the fullest.
Understanding Back Pain
Back pain can be categorized into two main types:
Acute
Acute back pain typically occurs suddenly and lasts for a short period, and it is often caused by an injury or strain.
Chronic
Chronic back pain, on the other hand, persists for three months or longer and can be more complex to manage.
Physical therapy plays a vital role in managing both acute and chronic back pain by addressing its underlying causes and empowering individuals to regain control of their lives.
Managing Back Pain
A construction worker in his 40s had been struggling with chronic back pain for years. The constant discomfort limited his ability to work, enjoy his hobbies, and spend quality time with his family.
Through a comprehensive evaluation, our physical therapists identified several contributing factors to his back pain, including muscle imbalances, poor posture, and limited core strength.
How We Helped Manage His Back Pain
Pain Management
Hands-on manual therapy techniques, such as soft tissue mobilization and joint mobilization, helped reduce muscle tension, improve joint mobility, and alleviate pain.
Personalized Exercise Program
Our physical therapists designed a customized exercise program for him that focused on strengthening the muscles supporting his spine, improving his mobility, and correcting muscle imbalances.
Education on Proper Body Mechanics
We taught him strategies to move safely and efficiently during daily activities to reduce the strain on his back.
Ergonomic Assessment
We evaluated his work environment and provided recommendations to optimize his workstation and minimize the risk of further injury.
Lifestyle Modifications
We discussed the importance of maintaining a healthy weight, getting adequate sleep, and managing stress to promote overall back health.
With consistent physical therapy sessions and dedication to his home exercise program, he experienced a significant reduction in his back pain. He regained his strength, mobility, and confidence, allowing him to return to work and enjoy his life again.
Back Pain Relief With Therapy Fit
When you schedule your first appointment with us, you’ll work with our compassionate team of dedicated professionals who will work hard to understand your unique needs and challenges. We’ll start with a comprehensive evaluation to pinpoint the root cause of your back pain. From there, we’ll craft a personalized treatment plan that empowers you to take control of your recovery.
Don’t let back pain hold you back any longer. Contact us today and let us guide you on the path to lasting relief.
Your Guide to a Home Exercise Program for Lower Back Pain
A Home Exercise Program (HEP) for lower back pain is a critical component of physical therapy treatment, designed to complement in-clinic sessions and accelerate the healing process. This tailored regimen typically encompasses exercises focused on strengthening the core muscles, improving mobility, enhancing posture, and increasing overall back stability.
A HEP’s ultimate goal is to alleviate pain and provide individuals with the tools and knowledge to prevent future back issues.
Components of a Home Exercise Program for Back Pain
- Core Strengthening Exercises: The core muscles are pivotal in supporting the spine. Exercises such as planks, bridges, and pelvic tilts strengthen the core, providing better support for the lower back.
- Mobility and Stretching: Tight or restricted muscles can affect lower back pain. Stretching exercises aim to increase the range of motion, reduce tension, and improve function.
- Postural Exercises: Poor posture is a common contributor to lower back pain. Exercises focusing on improving posture help individuals learn to maintain proper positioning, reducing strain on the back.
Importance of Performing Exercises at Home
Performing prescribed exercises at home is vital for several reasons. Firstly, it facilitates the continuation of the healing process between physical therapy sessions, allowing for more consistent progress. Secondly, it empowers patients to take an active role in their recovery and management of lower back pain.
Consistency in performing these exercises can significantly improve the effectiveness of the therapy, leading to quicker relief from pain and a reduced risk of recurrence.
In addition, home exercise programs help individuals maintain their back health and prevent future injuries. Incorporating these exercises into their daily routine, patients develop healthier habits, contributing to long-term spinal health and overall well-being!
Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3963038/, https://www.researchgate.net/publication/353795187_Effect_of_Home_Exercise_Training_in_Patients_with_Nonspecific_Low-Back_Pain_A_Systematic_Review_and_Meta-Analysis
Exciting News – Our New West Frisco Clinic is Open!
We’re thrilled to announce that Therapy Fit has officially opened a brand-new location in West Frisco, TX! This expansion allows us to serve even more patients with the same exceptional, evidence-based care you’ve come to expect from our team.
📍 New Address:
400 Stonebrook Pkwy, Unit 803
Frisco, TX 75036
📞 Phone: 972-845-4739 | Fax: 972-861-5156
📧 Email: therapyfit.wf@gmail.com
⏰ Hours: Monday–Friday | 8:00 AM – 7:00 PM
We celebrated our Grand Opening on August 18, and our doors are now open to welcome you and your loved ones!
What We Treat
Our West Frisco clinic specializes in helping patients recover from:
- Auto Accident Injuries
- Frozen Shoulder
- Back & Neck Pain
Our Evidence-Based Services
- Manual Therapy
- Hands-On Joint Mobilization
- Functional Mobilization Techniques
Whether you’re looking to restore mobility, relieve pain, or prevent future injuries, our expert team is here to help you move better and live stronger.
Ready to schedule your appointment? Call us today at 972-845-4739 and experience the Therapy Fit difference at our new West Frisco location!
Our Patients Get Great Results
“Amazing and friendly staff, helped me figure out what was causing my back pain and created a specific recovery and strengthening plan to help me get back to being active. I really appreciated their attention to my issues and overall care!”
Vaughn P.
Hosting Thanksgiving Dinner? Manage Stress with These Tips
We love Thanksgiving at Therapy Fit. It’s a time to gather with friends and family, enjoy a great meal, and give thanks for all of the year’s blessings. But we also know the big day can be stressful—especially if you’re hosting.
Here are a few simple tips to stay happy and healthy this Thanksgiving:
- Try some deep breathing exercises. In the thick of cooking five different side dishes and feeling overwhelmed? Try box breathing, a simple technique in which you slowly breathe in and out for 3-4 counts.
- Fix a balanced plate. Rather than stressing about overindulging, just make sure to add some green veggies to your plate alongside the cornbread stuffing and fried turkey.
- Don’t forget your post-meal walk. If you prepped dinner, let someone else take care of the dishes while you take a relaxing stroll around the neighborhood. Relax–you earned it!
Posture, Core Strength & Spine Health
Frisco Lakes residents joined Dr. Reddy from Therapy Fit Physical Therapy for an insightful and practical seminar on “Posture, Core Strength & Spine Health”.
Dr. Reddy shared valuable strategies for keeping your spine healthy, improving your posture, and building a strong core. Maintaining a strong foundation and a healthy spine is crucial for daily independence, and focused conditioning offers incredible benefits for active older adults in a 55 plus living community.
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.
Creamy Butter Chicken
A deliciously mild spice dish that is easy to put together this Creamy Butter Chicken is a recipe that is full of flavor and one that you will want to make over and over.
INGREDIENTS:
- 2 Tablespoons oil
- 1 1/2-2 pounds chicken breasts cut into pieces
- 6 Tablespoons butter
- 1 small onion finely diced
- 2 Tablespoons minced garlic
- 2 Tablespoons grated fresh ginger
- 1 Tablespoon garam masala
- 1 teaspoon turmeric
- 1 teaspoon smoked paprika
- 1 teaspoon chili powder
- 1 teaspoon salt
- 15 ounce can diced tomatoes undrained
- 6 ounce tomato paste
- 1 cup chicken broth
- 1 cup heavy cream
- ¼ cup chopped cilantro optional
INSTRUCTIONS:
- Heat oil in a large skillet over medium high heat. Add chicken and stir to cook until done, about 5 to 7 minutes. Remove from skillet and set aside.
- Melt butter in the same skillet, then add the onion, garlic and ginger. Cook until onions are translucent, about 3 to 5 minutes.
- Add the garam masala, turmeric, smoked paprika, chili powder and salt and mix well, cooking about a minute to let the flavors meld together.
- Add the diced tomatoes, tomato paste and chicken broth and return the cooked chicken to the skillet. Bring to a boil, then lower heat and simmer uncovered 10 to 15 minutes, until sauce has thickened.
- Remove from heat and stir in the heavy cream and cilantro.
- Serve over rice, if desired.
Ready to Take Control of Your Pain?
Your pain is real, and you don’t have to navigate it alone. Schedule your one-on-one evaluation with the expert physical therapy team at Therapy Fit today and take the first step toward moving comfortably again.
