What are the opening hours?

Monday 9am - 12pm 3pm - 6pm Wednesday 9am - 12pm 3pm - 6pm Thursday 9am - 12pm 3pm - 6pm

Pain Free Move Well

“We Offer All Natural Non Surgical Therapies to Relieve Your Pain Fast, Relax Your Muscles Spasm So You Can Regain Your Mobility and Active Lifestyle!”

12/26/2025

When you think about low back pain treatment, most people think about core strengthening exercises.

But did you know that cardio exercise can also benefit those suffering from low back pain? 🏃

A recent study found that a 12-week run-walk exercise program was an effective treatment option in those with chronic low back pain.

So, while strengthening the core muscles is an effective approach, it's not the only approach that works! 🙌

Source: Neason C, et al. British Journal of Sports Medicine. October 2024.

12/24/2025

A microdiscectomy is a common surgery for relieving low back pain caused by a disc herniation. While it can be effective, about 30% of individuals may continue to experience pain afterward.

A recent study identified factors like obesity and degeneration as increasing the risk of post-surgical pain.

Whether you're dealing with pain from a disc herniation or still struggling after surgery, our clinic is here to help you find relief. Make an appointment today! 🗓️

Source: López AG, et al. Heliyon. September 2024.

12/23/2025

As we age, we are at an increased risk of falling due to poor balance. Did you know that strengthening your back can help with balance?

A recent research study suggests that strengthening the multifidus muscle, a deep stabilizer muscle in the spine, can improve balance and reduce the fear of falling.

Curious about other ways to prevent falls? Check out this infographic! https://bit.ly/3xSeExZ 👍

Source: Güneş M, et al. Clinical Neurology and Neurosurgery. October 2024.

12/22/2025

Spinal Adjustments + Instrumented Assisted Soft Tissue Therapy = Headache Relief! 🙌

If you are struggling with cervicogenic headaches, which are headaches related to the neck, there is some good news!

The combination of spinal adjustments and soft tissue therapy reduces the frequency and intensity of the headaches.

So, say goodbye to headaches and hello to better neck health by scheduling an appointment today! 🗓️

Source: Nambi G, et al. Pain and Therapy. October 2024.

12/19/2025

If the pain is in your back, why work on the glutes and hips?

According to a recent study, gluteal training was beneficial in reducing pain and improving function for those with low back pain.

This is because the muscles in the hips and glutes are connected to the lower back, so it is essential to treat both areas.

Suffering from chronic lower back pain? Let us help — give us a call today!! 📞

Source: Huang WH, et al. Scientific Reports. October 2024.

12/18/2025

❄️ Shoveling snow doesn’t have to leave you with aches and pains!

Protect your back by bending at your knees, lifting with your legs, and avoiding twisting motions. Use an ergonomic shovel and take frequent breaks to prevent strain.

Want more tips? Check out our infographic for a complete guide to safe snow shoveling! 💪☃️ https://bit.ly/40VVzfJ

12/17/2025

Want to lower your risk of a disc herniation in the lower back?

A recent study revealed some key factors that increase the risk: middle age, smoking, higher BMI, cardiovascular risk, and heavy lifting while bending forward.

The good news? There are plenty of ways to reduce your injury risk! Check out this video and visit our clinic to learn more and keep your back in top shape. 🙌 https://www.youtube.com/embed/HzeWQYQcIts?rel=0

Hincapié CA, et al. European Spine Journal. October 2024.

12/16/2025

Tendon pain is commonly thought to be an overload injury. But did you know vitamin D deficiency is also linked to tendon pain? ☀️

Of course, with tendon pain, it is important to strengthen the tendon and restore normal joint biomechanics, but also to look for any other factors that might be contributing to the injury! 💪

Source: Khatri S, et al. Sports Health. August 2024.

12/15/2025

How can you prevent low back pain? 🤔

The answer isn’t so clear, but there are some ways to reduce your risk of developing low back pain.

For example, a recent study found that replacing sedentary and light physical activity with moderate-intensity physical activity reduced the risk of developing low back pain.

Moderate-intensity physical activities include walking fast, riding a bicycle, and even dancing! 🚴

Source: Oliveira CB, et al. Brazilian Journal of Physical Therapy. October 2024.

12/12/2025

Do you experience shin splints when you run? The solution might be your foot! 🦶

An “active arch” or “short-foot” exercise helps build up the strength of the small, supportive foot muscles.

Doing this exercise has been shown to reduce the stress placed on the shins while running. 🏃

Here's how: Stand shoeless on the affected leg with your foot flat. Engage your arch muscles to raise the arch without curling your toes or lifting the ball of your foot.

Source: Barramuño-Medina M, et al. Physical Therapy in Sport. September 2024.

12/11/2025

Have you ever noticed that your lower back pain is worse in one direction? ⬆️⬇️

For example, some low back pain episodes are worse when bending forward and better when bending backward, and obviously vice versa.

This is known as “directional preference” and is one way we customize a treatment program for resolving low back pain.

This approach has been found to be beneficial for pain and function for at least six months. 👍So, if you or someone you know suffers from back pain, give us a try!

Source: Hennemann V, et al. Journal of Manual & Manipulative Therapy. October 2024.

12/10/2025

Not sure when to use ice vs. heat? ❄️🔥

Ice is your go-to for migraines or brand-new injuries like sprains and strains—it reduces swelling and numbs pain. Heat works best for chronic pain, muscle relaxation, and prepping for activity by increasing blood flow.

Both should be applied for 10–20 minutes at a time with proper barriers to avoid skin damage. If you have any questions, you can always call us for more guidance.

Check out this infographic for more info! https://bit.ly/3AzQDCI

Address

Mountlake Terrace
Mountlake Terrace, WA

Opening Hours

Monday	9am - 12pm
	3pm - 6pm
Wednesday	9am - 12pm
	3pm - 6pm
Thursday	9am - 12pm
	3pm - 6pm

Telephone

+14257746876

Website

https://www.painfreemovewell.com/

Alerts

Be the first to know and let us send you an email when Pain Free Move Well posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Pain Free Move Well:

Shortcuts

Address
Telephone
Opening Hours
Alerts
Contact The Practice
Claim ownership or report listing

Want your practice to be the top-listed Clinic in Mountlake Terrace?