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Monday 7:30am - 7pm Tuesday 7:30am - 7pm Wednesday 7:30am - 7pm Thursday 7:30am - 7pm Friday 7:30am - 4pm

The Back Clinic, Inc

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United States
Wilmington, DE
The Back Clinic, Inc

Personalized PT to help you recover, move better, and stay well through expert care and education. Read what our patients have to say about us!

https://maps.app.goo.gl/j5wFmkuYutofihZb6

02/17/2026

Strong hips = better movement 👏
Let’s talk about the gluteus medius.

This small-but-mighty muscle on the side of your hip is essential for single-leg stability, keeping your pelvis level, and supporting healthy hip, knee, and low back alignment. When it’s not doing its job, your knee may collapse inward or your pelvis may drop—adding extra stress to your joints and low back. Strengthening the glute med helps create a stable foundation for walking, stairs, running, and everyday life.

✨ Try these glute med exercises, from easiest to more challenging:

Seated Hip Abduction (Level 1)
Sit tall with a band around your thighs. Gently press your knees apart, then return with control.

Sidelying Hip Abduction (Level 2)
Lie on your side and lift the top leg slightly back and up. Control the movement—no rolling or swinging.

Standing Hip Abduction (Level 3)
With a band around your ankles or knees, stand tall and move one leg out to the side. Keep toes forward and pelvis level.

If you experience any pain of difficulty, consult one of our PTs for a customized approach to Glut Med strength 💪

01/19/2026

Debunking Common Pain Myths 💡

Pain can be confusing—and misunderstandings about it can actually make things worse. As physical therapists, we hear the same myths over and over. Let’s clear a few up:

❌ “No pain, no gain.”
Pain isn’t a badge of progress. It’s a protective signal, not proof you’re getting stronger. Smart, gradual movement beats pushing through intense pain every time.

❌ “Rest is always best.”
Too much rest can increase stiffness and sensitivity. Gentle, guided movement helps muscles and joints heal and stay strong.

❌ “Imaging tells the whole story.”
Scans don’t always match symptoms. Pain is complex and influenced by movement, nerves, and lifestyle—not just what an MRI shows.

❌ “Pain means I’m damaging tissue.”
Persistent pain doesn’t always equal harm. The nervous system can become hypersensitive after injury, making normal movement feel painful even when it’s safe.

❌ “Better posture or stronger muscles will fix everything.”
Exercise helps—but pain is also affected by sleep, nutrition, stress, and overall health.

👉 Takeaway: Pain doesn’t always mean harm. Movement is medicine. Understanding your pain is the first step toward recovery-- physical therapy can help you learn more.

Have questions about your pain? Reach out to us to schedule an evaluation—we’d love to guide you forward!

12/19/2025

Self test spotlight: How strong are your calves? 💪🦵

Your calf muscles do way more than you think—from walking distances to keeping you steady on your feet. One easy way to check your calf endurance is the Single Leg Calf Raise Test:

Perform controlled single-leg calf raises to a metronome set at 60 BPM. Count your reps until your calf fatigues or you can't keep the rhythm.
➡➡Swipe to see the norms for your age group

If your calves fatigue quickly, feel painful, or hold you back from staying active, a physical therapist can help you build endurance safely and confidently. Small gains here can make a big difference in how you move every day.

Source: Hebert-Losier et.al (2017). Physiotherapy.

10/23/2025

💨 Breathe Better, Move Better 💨
Did you know your diaphragm is a core muscle? To strengthen this muscle, try diaphragmatic (or “belly”) breathing:
1️⃣Monitor your upper chest with one hand and your upper abdomen with the other.
2️⃣Work to breathe into your lowest ribs and expand in three dimensions (towards your sides, back, and stomach)
3️⃣Try to keep your upper chest and shoulders still during this movement

✨ Benefits of diaphragmatic breathing:
✅ Supports your core- including your abs, back, and pelvic floor
✅ Reduces tension in the neck, shoulders & back
✅ Promotes relaxation and recovery
✅ Improves oxygen flow & circulation for faster healing
✅ Enhances spinal stability and movement during rehab

Whether you’re working on injury recovery, core strength, or flexibility, this simple breathing technique can make a big difference. If you’re not sure you’re doing it correctly, our PTs can help you master it and apply it to your exercises.

📞 Give us a call if you'd like to give this style of training a try!

09/10/2025

🔥 Did you know there are two main types of inflammation in your body?
🧠 Neurogenic → triggered by your nerves
🛡 Immunogenic → triggered by infection, allergies, or injured cells

You may be aware of the tried-and-true first steps to control inflammation after an injury:
✅ Addressing swelling with ice, elevation, compression
✅ Supporting the injured area with gentle movement & exercises

💡 Here’s the good news: growing evidence around neurogenic inflammation tells us that calming your nervous system can also help calm inflammation. That means…
✅ Managing stress & fear about your injury — which reduces “fight or flight” nerve signals

After an injury (like a sprained ankle), your nerves don’t just send pain signals — they also signal the tissues to release inflammatory chemicals and increase protective swelling. This is helpful at first, but lingering inflammation can slow healing and keep pain hanging around. Addressing each of the different causes of inflammation can help get your healing process back on track.

A physical therapist can help you understand your body’s signals, ease uncertainty, and guide you toward safe movement that supports healing from the inside out.

📞 Don’t let pain and stress keep feeding inflammation — take back control with PT.

08/13/2025

🦵 How’s your balance?
Staying steady on your feet is a big part of staying independent and preventing falls as we age.

✅ Try this Single Leg Balance Test at home:
1️⃣ Stand next to a sturdy counter with a chair behind you.
2️⃣ Lift one foot, hands on hips, and start a timer.
3️⃣ Stop when you touch support, put your foot down, or move your hands/stance.
4️⃣ Switch legs and compare times to the guide below 👇

📊 Norms by age:

Address

5550 Kirkwood Highway
Wilmington, DE
19808

Opening Hours

Monday	7:30am - 7pm
Tuesday	7:30am - 7pm
Wednesday	7:30am - 7pm
Thursday	7:30am - 7pm
Friday	7:30am - 4pm

Telephone

+13029952100

Website

http://backclinicinc.com/

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