BEAR CANYON THERAPY ASSOCIATES

Outpatient Physical Therapy • Albuquerque, NM • (505)823-2411

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Category: Injury Prevention

  • Fall Is for Leaves, Not People: 5 Ways to Prevent Falls This Season

    Fall in Albuquerque means crisp mornings, golden cottonwood trees near the river, and leaves piling up on every sidewalk. It’s a beautiful season, and it’s also a good time to think about fall prevention. According to the CDC, about 1 in 4 adults age 65 and older report falling each year, and falls are the leading cause of injury in that age group. The good news is that many falls can be prevented. Here are five simple ways to stay steady this season, plus a quick balance check you can try at home.

    Why Are Falls More Common This Time of Year?

    A few seasonal changes add up:

    • Earlier sunsets. More of your evening happens in the dark, especially once daylight saving time ends.
    • Leaves on walkways. Wet or piled leaves can hide uneven steps and become slick.
    • Frosty mornings. Albuquerque nights get cold quickly in fall, and early-morning frost on steps and driveways can be easy to miss.
    • Ladders and decorating. Hanging lights and carrying heavy boxes up and down stairs can throw off your balance.

    5 Ways to Prevent Falls This Season

    1. Light up your path

    Add night lights in hallways, bathrooms, and the path from your bed to the bathroom. Turn on the porch light before you head out in the evening, and keep a small flashlight by the door.

    2. Clear leaves and clutter

    Rake or sweep leaves off walkways, steps, and the driveway. Inside, keep stairs and hallways free of shoes, bags, and cords. Watch for frost on outdoor steps in the morning.

    3. Wear shoes with good grip

    Choose supportive shoes with a non-slip sole, even around the house. Slippers without backs and socks on hard floors are common culprits.

    4. Keep your legs strong and your balance sharp

    Strength and balance are like any skill: use them or lose them. Two simple moves to start with, holding a sturdy counter for support:

    • Sit-to-stands: stand up from a sturdy chair without using your hands, then sit back down slowly. Try 5 to 10 times.
    • Heel raises: rise up onto your toes, then lower slowly. Try 10 times.

    5. Know your personal risks

    Some medications can cause dizziness, so ask your doctor or pharmacist to review yours. Keep up with eye exams, and get up slowly after sitting or lying down.

    Try a Quick Balance Check at Home

    Stand next to a kitchen counter with something sturdy to hold, and ideally someone nearby. Lift one foot off the floor and see how long you can hold your balance, then try the other side. If you feel shaky or need to grab the counter within a few seconds, that’s a sign your balance could use some work. A physical therapist can test your balance more thoroughly and show you exactly what to practice.

    How Does Physical Therapy Help Prevent Falls?

    A physical therapist looks at the whole picture: your strength, balance, walking pattern, flexibility, and the places you spend your day. From there, you get a personalized plan with exercises that target your specific weak spots, plus practical tips for your home.

    It’s also a smart investment. An economic report from the American Physical Therapy Association found that physical therapy for falls prevention delivers an average net benefit of $2,144 per episode of care compared with not receiving it.

    When Should You See a Physical Therapist About Balance?

    Consider a balance evaluation if any of these sound familiar:

    • You’ve fallen in the past year
    • You feel unsteady when standing or walking
    • You worry about falling
    • You hold onto furniture or walls to get around the house
    • You’ve recently had surgery, an illness, or a hospital stay

    In New Mexico, you can see a physical therapist without a doctor’s referral, though some insurance plans still require one.

    Frequently Asked Questions

    Is falling a normal part of aging?

    No. Falls become more common with age, but they are not inevitable. Strength and balance training, a safer home, and attention to things like medications and vision can lower your risk.

    Can physical therapy help after I’ve already fallen?

    Yes. A physical therapist can help you rebuild strength and confidence after a fall and work on the balance issues that may have contributed to it.

    How often should I practice balance exercises?

    Most people benefit from practicing a few minutes most days of the week. A physical therapist can tell you which exercises fit your level and how to progress them safely.

    Where can I get a balance evaluation in Albuquerque?

    Bear Canyon Therapy Associates is at 5130 San Francisco Rd NE, Suite B, in Albuquerque. Call (505) 823-2411 to schedule.

    Let the leaves do the falling this season. Call Bear Canyon Therapy Associates at (505) 823-2411 to schedule a balance evaluation and get a plan to stay steady and independent.

    Reviewed by Thomas Staton, DPT, Bear Canyon Therapy Associates. This article is for general education and isn’t a substitute for an in-person evaluation.

    Sources: Centers for Disease Control and Prevention, Older Adult Falls Data; American Physical Therapy Association, The Economic Value of Physical Therapy in the United States.

  • Back Pain That Won’t Go Away? Signs You Need Physical Therapy in Albuquerque

    Back Pain That Won’t Go Away? Signs You Need Physical Therapy in Albuquerque

    Reviewed by Thomas Staton, PT, DPT, Bear Canyon Therapy Associates

    A sore back after a long weekend of yard work or a rough night’s sleep is something almost everyone deals with sooner or later — most adults experience low back pain at some point in their lives. Most of the time, a few days of rest, gentle movement, and over-the-counter pain relief is genuinely all it takes. But sometimes back pain sticks around longer than it should, or shows up alongside other signals that your body needs more support than rest alone can give it. If you’re in Albuquerque, Rio Rancho, or the surrounding areas and wondering whether your back pain has crossed that line, here’s what physical therapy for back pain can offer — and the signs that it’s time to stop “waiting it out “toughing it out.”

    Why Rest Alone Doesn’t Always Work

    Rest reduces irritation in the short term, but it doesn’t address the underlying reason your back is hurting — often weakness, stiffness, or movement patterns that put extra load on your spine. Too much rest can actually work against you: after a few days, prolonged inactivity leads to stiffer joints and weaker core and back muscles, which can extend your recovery rather than speed it up. Physical therapy identifies what’s actually driving your pain and gives your body a plan to rebuild strength and movement safely.

    What Are the Signs Your Back Pain Needs More Than Rest?

    A physical therapy evaluation is worth considering if you notice any of the following:

    • Pain that lasts longer than one to two weeks despite rest and basic self-care
    • Pain that radiates down one or both legs, or comes with numbness, tingling, or weakness
    • Pain that limits everyday activities — bending to tie your shoes, lifting groceries, sitting through a workday
    • Back pain that keeps returning even after it seems to resolve
    • Stiffness that’s noticeably worse in the morning and slow to loosen up
    • Any loss of bladder or bowel control, or sudden leg weakness — this needs immediate medical attention, not physical therapy

    How Long Does Back Pain Usually Take to Heal?

    Most simple, mechanical back pain improves within a few weeks with the right combination of movement and rest. If your pain hasn’t meaningfully improved after about two weeks, or if it’s affecting how you move, sleep, or work, that’s a reasonable point to have it evaluated rather than waiting it out further. Catching it earlier generally means a shorter, simpler path back to normal activity, as well as prevention of your back pain coming back again in the future!

    What Happens During a Back Pain Evaluation at Bear Canyon?

    When you come in for a back pain evaluation, Thomas and Will take the time to understand how your pain started, what makes it better or worse, and how it’s affecting your daily life — whether that’s hiking the Sandia foothills, working in the yard, or just getting through a workday comfortably. From there, they assess your movement, strength, and flexibility to build a plan around your body and your goals, not a generic exercise handout.

    Simple Things You Can Do Right Now

    While you decide whether an evaluation makes sense, a few things can help in the meantime:

    • Keep moving gently — short walks are usually better than staying in bed
    • Alternate ice and heat, whichever feels better for you, for 15–20 minutes at a time
    • Avoid prolonged sitting; get up and move every 30–45 minutes
    • Notice what specific movements or positions make your pain better or worse — that information is genuinely useful for a PT evaluation

    These steps are meant to keep you comfortable, not to replace an evaluation if your pain fits the signs above.

    Frequently Asked Questions

    Should I see a physical therapist or a doctor first for back pain?

    Either can be a good starting point. In New Mexico, you can see a physical therapist directly without a doctor’s referral, which often means getting started on treatment sooner. If your symptoms include leg weakness, numbness, or loss of bladder or bowel control, seek medical care right away.

    Will physical therapy for back pain hurt?

    A good physical therapy program should not cause sharp or worsening pain. Some mild muscle soreness after activity is normal, similar to starting a new exercise routine, but your plan should be adjusted if movements consistently increase your pain.

    How many physical therapy sessions will I need for back pain?

    It varies by person, but many patients with mechanical low back pain see meaningful improvement within 4 to 8 sessions over several weeks. Your plan is based on your specific evaluation, goals, and how your body responds to treatment.

    Can physical therapy help prevent back pain from coming back?

    Yes — a large part of physical therapy focuses on building the strength, flexibility, and movement habits that reduce the chance of future flare-ups, not just resolving the current episode.

    If your back pain has lasted more than a week or two, keeps coming back, or is getting in the way of the things you enjoy about living in Albuquerque, you don’t have to just wait it out. Schedule an evaluation with Bear Canyon Therapy Associates and let’s build a plan to get you moving comfortably again.

  • Back-to-School Backpack Safety: Protecting Your Child’s Growing Spine

    It’s that time of year again — school supply lists, first-day photos, and backpacks that somehow seem to get grow every August, as fast as your child. If you’ve ever watched your child hoist their bag onto one shoulder and lean forward just to walk, you’re not imagining it: an overloaded or poorly worn backpack can put real strain on a growing spine. The good news is that a few simple adjustments can make a big difference, and none of them require a trip to the store.

    Reviewed by Thomas Staton, PT, DPT, Bear Canyon Therapy Associates

    Why Backpacks Are Harder on Kids Than Adults

    Kids’ bodies are still developing, which means their spines, shoulders, and postural muscles are more sensitive to repeated strain than an adult’s. A heavy pack worn incorrectly — slung on one shoulder, hanging too low, or loaded unevenly — can pull a child’s center of gravity forward or cause undue rotational torsion. To compensate, they lean forward or arch their lower back, which over a school year adds up to a lot of extra load on muscles that aren’t built for it yet. This is especially common with Albuquerque Public Schools and Rio Rancho area students who walk to bus stops, across large campuses, or up and down stairs multiple times a day.

    The 10-15% Rule

    A simple guideline pediatric physical therapists use: a loaded backpack should weigh no more than 10-15% of your child’s body weight. For a 60-pound child, that’s about 6-9 pounds — less than a gallon of milk. It’s easy to blow past that number once you factor in a laptop, a water bottle, a lunch box, and a couple of textbooks, so it’s worth actually weighing the bag on a bathroom scale once school starts. If it’s consistently over that range, it’s time to look at what can come out, be left in a locker, or be split between a backpack and a smaller bag.

    Backpack Fit Checklist

    • Both straps, every time. One-shoulder carrying remains the single biggest contributor to uneven strain and back, shoulder, and/or neck discomfort and eventually pain.
    • Padded, adjustable shoulder straps. Tighten them so the pack sits close to the body — a bag that hangs low pulls the shoulders back and down.
    • Top of the bag at shoulder level, bottom at hip level. If the bottom of the pack sags near the buttocks, the straps need tightening.
    • Use the waist or chest strap if the bag has one. This shifts a good portion of the load off the shoulders and onto the hips, where the body is built to carry weight.
    • Pack heavy items closest to the back. This keeps the center of gravity stable instead of pulling your child backward or forward.
    • Choose a bag with multiple compartments to distribute weight evenly rather than one large pocket where everything shifts to the bottom.

    Rolling Backpacks: A Reasonable Alternative

    For younger kids or students carrying particularly heavy loads, a rolling backpack can be a smart option — as long as the school allows it and there aren’t a lot of stairs to navigate. It won’t work for every campus layout, but it’s worth asking about if backpack weight has been a recurring issue.

    Signs It’s More Than Just “A Heavy Bag”

    Most backpack-related discomfort resolves with fit and weight adjustments. But it’s worth paying closer attention if your child mentions or shows any of the following:

    • Numbness or tingling in the arms or hands
    • Red marks or indentations from the straps that don’t fade quickly
    • Consistently leaning forward or to one side while walking, even without the backpack on
    • Ongoing complaints of neck, shoulder, or back pain that don’t improve with rest
    • Visible changes in posture over the course of the school year

    These aren’t cause for alarm on their own, but they’re worth having a professional take a look at — a pediatric-informed physical therapy evaluation can rule out bigger issues early, when they’re easiest to address.

    A Few More Habits Worth Building

    Beyond the backpack itself, a couple of small daily habits go a long way: encourage kids to lift the bag with their legs rather than bending at the waist, remind them to take breaks between classes rather than sitting hunched over a desk all day, and if there’s room in the schedule, a few minutes of stretching or movement after school can help undo some of the day’s postural strain — think shoulder rolls, gentle back extensions, or just a walk around the block.

    When to Schedule a Visit

    If backpack weight has become a recurring source of complaints in your house, or if you’re noticing any of the signs above, it’s worth having it looked at rather than waiting to see if it resolves on its own. At Bear Canyon Therapy Associates, we work with families across Albuquerque to identify what’s driving a child’s discomfort and build a simple plan to address it — often with just a few targeted exercises and some practical adjustments at home.

    Ready to have your child’s posture and comfort checked out before it becomes a bigger issue? Schedule an appointment with our team today.