"Tons of Useful Information"

  • Lionel Pannunzio PT / SCS


Today we analyze the most common mistakes people with back pain do. Most of these mistakes and ingrained in myths or popular beliefs that people follow but Science has shown that these myths are incorrect. Learn how to properly manage your back pain for a quicker and long-lasting recovery.

Here you have the 4 most common myths related to Low Back Pain.

MYTH # 1 Rest Is the Best Thing for Pain Management

In the past, doctors used to tell patients to get bed rest to back pain. . Today, I'm here to tell you that this is no true! Several studies now show that bed rest can actually make back pain worse. Instead, manage back pain through movement.

In most cases, moving around or low impact sports like swimming, and walking will help keep you limber and get you through back pain better than resting.

MYTH # 2: My back hurts because of my Arthritis

Arthritis is inflammation of one or more joints that typically causes stiffness and pain. And that’s true! BUT there is no way to know exactly if arthritis is the direct cause of back pain. Studies have looked at the x-rays of people with arthritis and many people have no back pain!

MYTH # 3 : Activity avoidance , you can't lift weights

Back pain should not stop you enjoying exercise or regular activities. In fact, studies found that continuing with these can help you get better sooner!. If you do activities including lifting weights, you should better unload, modify or adapt your exercises but no avoiding doing that! Initially, you may need to reduce the amount of load and then progressively increase the load or intensity, as your body gets better. With time and proper control of exercises for your body, you can get back to normal activities.

MYTH # 4: An MRI is not necessary before starting physical therapy.

A good therapist will identify your problem and will help you manage your pain. The MRI provides a therapist a little value in terms of finding the right exercises for you! If you have any pain, start physical therapy as soon as possible


  • Rest, expensive MRIs will not help you much.

  • Research shows that active movements as early as tolerated is the treatment of choice for Low back pain

  • After an episode of Low Back Pain, patients need to recover the ability to lift weights even from the floor

  • Physical Therapy is the best initial choice for people with back pain

Lionel Pannunzio is a Physical Therapist Certified in Sports Injuries. With more than 20 years of experience helping athletes return to their sports after an injury. He is the Owner of White Bay Sports Physical Therapy and Fitness, conveniently located in the beautiful City of Weston, where he treats Soccer Player, Runners and Athletes of all ages

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where you will receiving information about your condition and other services we offer, always with the idea of keeping you healthy and fit to enjoy your favorite sport.

Lionel Pannunzio

Physical Therapist

Board-Certified Sports Specialist

Owner of White Bay Physical Therapy

“Keeping Athletes in the game”

#whitebayphysicaltherapy #lowbackpain #Soccerinjuries #westonsoccer #westonlowbackpain #westonflorida #westonfloridaphysicaltherapy #daviefl #coopercityflorida #pembrokepinesfl #miramarflorida #weston #physicaltherapy #southwestranches #westonfitness #livinginweston

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Many lower back strains occur during everyday activities, such as while exercising or at work.

Repetitive bending and twisting with your lumbar spine can be one of the reason why you have low back pain.

Strain from heavy lifting, twisting the spine, lifting from the ground, or an item overhead could also cause back pain.

Are you repetitively lifting heavy objects from the floor?

Research has shown that lifting heavy objects from the floor by bending over puts a lot of stress in the discs and the joints of your lumbar area.

Stress is even higher if you have a weak or loose core musculature increasing the risk for further damage.

So, best piece of advice for people with low back pain: Do not bend to pick Objects up from the floor !

I’m still amazed by how many people with low back pain don’t know this and almost every patient we see with back pain does not have the knowledge on how to properly use and protect the lumbar spine.

Lifting Techniques

Many people may know these techniques but they barely used them, why ? because the brain and the body will follow the path of least resistance, which is….. Yes, bending over.

But if you suffer from back pain, Take a few minutes and , like in the videos, practice 10 -15 repetitions of these simple lifting techniques so you can train your brain and joints and get used to do them this way.

In the first video ( top of the page ) I explain two very similar techniques: the Power Lift technique and the Diagonal Squat lift

Power Lift Technique

A power lift is good for lifting Heavy Objects off the floor.

To perform a power lift:

  • Position yourself close to the item with your feet about shoulder width apart

  • Pull in your belly button to stabilize your spine and squat down by bending your knees

  • Pick up the item, keeping it as close to your body as possible

  • Make sure you have a firm grip on the item so it does not slip and avoid twisting your trunk when carrying the object.

Diagonal squat lift

A diagonal squat lift is good for lifting MEDIUM WEIGHT objects from the floor or for lifting objects out of awkward spaces.

To perform a diagonal squat lift:

  • Position yourself close to the item with your feet staggered widely around the item to be lifted

  • Pull in your belly muscles to stabilize your spine and place one foot ahead of the other in a staggered stance

  • Pick up the item, keeping it as close to your body as possible

  • Make sure you have a firm grip on the item so it does not slip and avoid twisting your trunk when carrying the object.

Golfer's Pick Up

The Golfer’s Pick Up technique is good for lifting Light Objects from the floor, like golf professionals do when they have to pick up the golf ball from the ground

Here is the breakdown of the technique:

  • Position yourself close to the item you will be lifting.

  • Reach down with your dominant hand while balancing on your leg.

  • Gently tighten your belly muscles and keep your back straight as you pick up the item.

  • Avoid twisting your trunk throughout the movement.


Lifting from the floor is a necessary skill for our every day activities.

If you have back pain, following the techniques I just showed you, will save you and your spine a lot of unnecessary wear and tear.

As everything in life, you have to get in the habit of practicing these technique so they become natural for you, so start practicing them right now.

#lowbackpain #sciatica #crossfitinjuries #corestrengthening #backpainweston

#westonhippain #westonflorida #westonfloridaphysicaltherapy #daviefl #coopercityflorida #pembrokepinesfl #miramarflorida #weston #physicaltherapy #southwestranches #westonfitness #livinginweston

Are you having Low Back Pain while playing soccer ?

Do you want to find out what is causing your Back Pain and solve this problems once for all ?





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Is your low back pain keeping you from playing soccer ?  ...

you can't play to your full potential due to back pain ? ...

Chronic Low back pain is one of the most frequent causes of pain in Soccer Players. 

There are many reason why you may have developed pain in your lumbar spine: core weakness, tight hip flexors, weak gluteal muscles, Disc herniations or bulging discs.

Regardless of the cause of back pain, a mandatory requirement for people with this condition is to have a Strong Core  

Following with the patient education series on Low Back Pain, and switching gears to the Back of your Core Muscles, today I will show you how to properly perform these to essential exercises for people with back pain: Bridges and Bird Dogs

Why I Recommend Bridges and Bird Dog Exercises?

Remember we need a strong and solid core to perform daily activities and sports without compromising the lumbar spine.

People with back pain usually abuse of too much Lumbar movement with little Hip participation. The most common problem is excessive Lumbar Extension to compensate for Poor Hip Extension.

Learning how to use more your gluteal muscles and less your Low Back is mandatory for you if you are suffering from Back pain.

In order to disociate between Lumbar Extension ( the bad movement ) and Hip Extension (the good one ) you have to have strong and active Gluteal Muscles and Bridges and Bird Dogs are exceptional at creating Hip Extension limiting Lumbar extension.

Bridges ( Top Video)

Setup and Instructions:

  • Begin lying on your back with your arms resting at your sides, your legs bent at the knees and your feet flat on the ground.

  • Squeeze your glute muscles 5 times before lifting your back to activate them.

  • Tighten your abdominals and slowly lift your hips off the floor into a bridge position, keeping your back straight.

  • Make sure to keep your trunk stiff throughout the exercise and your arms flat on the floor.

  • This exercise properly performed must be felt in the gluteal area and not in your back. If for any reason you feel this exericses in your back area , don't get to the end of the bridge

Bird Dog

Set Up and Instructions

  • Begin on all fours, with your arms positioned directly under your shoulders.

  • Balance your body in one knee and the opposite hand.

  • Do a posterior pelvic tilt to find a neutral position of your pelvis and Tight your abdominal muscles once pelvis is in neutral

  • Straighten one arm and your opposite leg at the same time, until they are parallel to the floor. Hold briefly, then return to the starting position.

  • Make sure to keep your abdominals tight and hips level during the exercise.

  • Don't try to go to far with your raising arm or leg to avoid excessive Extension in Lumbar spine

You can add them to the other two exercises explained on my previous post

#lowbackpain #sciatica #crossfitinjuries #corestrengthening #backpainweston

#westonhippain #westonflorida #westonfloridaphysicaltherapy #daviefl #coopercityflorida #pembrokepinesfl #miramarflorida #weston #physicaltherapy #southwestranches #westonfitness #livinginweston

Are you having Low Back Pain while playing soccer ?

Do you want to find out what is causing your Back Pain and solve this problems once for all ?





19 views0 comments