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Get Better with Back In Action Ergonomics and Wellness, LLC


Our Services

Now Offering

  • Private in person Dry Needling and Physical Therapy sessions. (Also able to travel to your home)

  • Remote Corporate Wellness Programs

  • In person or virtual ergonomic assessments of your home office set up 

  • Online telehealth physical therapy and personalized yoga sessions with Sarah 

  • Online or in-person education and evaluation on how to treat your child's torticollis symptoms 

  • FREE measurements for custom fit pillows from Pillowise

Notice the position of your wrists while

Dry Needling and Physical Therapy Treatments

To help reduce your pain that is being caused from overworked, tired, tight and damaged muscles.

A physical therapy treatment technique involving tiny sterile filiform needles to get rid of chronic and painful trigger points in the muscles. These trigger points have referral patterns (see picture above) that can mimic headaches, diffuse pain and nerve pain all over the body. Getting rid of these trigger points help to re-educate the muscle, improve muscle activation, improve muscle strength and function, get rid of the toxins and chemicals that build up in the damaged muscle to make the muscle healthy again. This will improve your movement patterns to reduce strain on other areas of the body.

Ergonomic Assessments

Are you having to work from home at this time?? Is your child's schooling all online in front of a computer? Let us help you or your child reduce chronic stress from poor work postures in your home!

Ergonomics is the art of matching a workplace desk set-up to an individuals unique body mechanics. We are offering in person and virtual ergonomic assessments to give you tips and advice on how to improve you or your child's posture and decrease strain on your body while you are having to work or learn from home. We also provide you with a home exercise program to help decrease your current pain from working. With all the increased computer time all of us are having to perform, it is imperative proper ergonomics and posture is performed to prevent any musculoskeletal issues for the future!


We Offer individualized yoga sessions to meet your goals based off of a postural assessment performed by Sarah to identify weak muscle groups and improper movement patterns that may lead to or create compensations and pain during your daily function and recreational activities

Work with our certified yoga instructor and physical therapist Sarah Caffey to help release tension from your daily habits. Improve movement and stability through breath work and mobility sequences based on yoga postures and flow.


Corporate Wellness Programs

Create a culture of work-life balance that puts your employees health and wellness first. The implementation of corporate wellness programs have been shown to reduce medical costs, decrease employee absenteeism, and improves productivity.

We create customized remote programs from our expert physical therapists for your employees needs. Programs can include ergonomic and desk-set up education, educational talks on different areas of the body, chair yoga sessions, mat yoga classes, myofascial release classes, or mindfulness and deep breathing classes to calm the nervous system and improve well-being.


Ask About Our FREE Custom Fit Pillow Measurements

I know I've struggled for a long time on trying to find the perfect pillow. Not all pillows are made for each person. We all have different body shapes. A pillow that fits me may not be the best fit for you or your spouse. Call or email me today to ask about your FREE pillow measurements. The measurements only take a few minutes of you time and cost you nothing! I used to wake up every morning with numbness in my hands which I assumed was the nature of my job as a PT. But by day two of using my pillow I no longer had this numbness. If you struggle from headaches, neck, shoulder or back pain, I highly recommend you try one of these pillows! There is a 30 day money back guarantee as well if you decide you do not like it. But I haven't had one yet who said it hasn't made a difference!


About Back In Action Ergonomics and Wellness, LLC

Founded by two Physical Therapists, seeking a solution to continuously seeing their patients return to poor workspace set-ups that brought them to Physical Therapy in the first place. Ergonomics is the art of creating a workplace that is matched to the individual needs of your body alignment. You don't need to be a Physical Therapist to assess someones' Ergonomic desk set-up, and that's what sets us apart. Knowing the body from a Physical Therapy lens, allows us to more readily understand how these chronic tensions from your asymmetrical postures can lead to dysfunction and pain. Our service provides you with the knowledge to best take care of yourself and be proactive in your health. This is done through individualized assessment, recommendations, and installation of the proper set-up that fits you, as well as, educational talks to further your learning. At Back In Action Ergonomics and Wellness we hope to empower our clients with a new awareness of how to take control of their wellbeing.


Meet The Owners


Alexandra Urban DPT, CMTPT, CEAS, HFS

Co-Owner and Physical Therapist

Alex is one of the co-owners of Back In Action Ergonomics and Wellness, LLC. Alex is a Maryland native and chose the field of Physical Therapy while in high school. She knew that she wanted to work with others and was fascinated by rehabilitation after injury. Her advisor suggested PT, and after a short internship, she fell in love with the profession. Alex recalls the "defining moment" when an older women thanked her for helping her "get her life back."

After her undergraduate degree at Salisbury University in exercise science, Alex attended the University of Maryland Eastern Shore and received her Doctorate of Physical Therapy.

Alex is Certified as a Manual Trigger Point Therapy Specialist for dry needling(CMTPT), a certified health fitness specialist(HFS) and a certified ergonomic assessment specialist(CEAS).

Alex's specialties and areas of expertise are orthopedics, chronic pain, vestibular(vertigo) therapy, and infant/pediatrics.


Sarah Caffey DPT, CMTPT, CEAS, RYT

Co-Owner and Physical Therapist

Sarah is one of the co-owners of Back In Action Ergonomics and Wellness, LLC. Sarah graduated from the University of Maryland, School of Medicine with her Doctorate of Physical Therapy in 2014. Sarah is a native to Maryland and grew up playing lots of sports including soccer, swim team, lacrosse, basketball, and rugby.

As Sarah began her career her time with playing sports shifted more towards a practice in yoga. Sarah found herself utilizing her personal yoga practice and innerstanding of body movement to heal herself from injuries of her past and unwind from the stressors that come with working a physical job. Sarah began to see the  connections between the alignment cues in yoga as she taught similar postural tips to her patients. The goal to share her unique perspective to help others strengthen their own self-care led Sarah to become a Certified Yoga Teacher through Charm City/Yoga in 2016. Sarah finds great joy in combining these two passions of hands-on manual physical therapy and yoga  to assist clients to move and connect with their bodies in novel ways. 

In 2020, adapting to the changes of the world, Sarah began offering her Physical Therapy services and yoga classes through a virtual platform. By using movement assessments to guide her prescription of corrective exercises, patients were getting better from a far and seeing results with decreased pain and improved function. Sarah fell in love with the empowerment this way of physical therapy was helping her patients learn how to heal themselves! She was inspired to extend this online option to her ergonomic assessments with great success. This has opened new doors as Sarah has expanded into creating Corporate Wellness Programs for companies that package all these unique offerings into one, spreading messages of empowered self-care and education to a larger audience.

Sarah's specialties and areas of expertise are orthopedics, manual therapy, aerialists/gymnasts, ergonomics, yoga, meditation, corporate wellness, chronic pain and reiki. 



What Our Patient's Are Saying!! Hear Their Stories!!!!


Hold cursor over each testimonial to read

After 4 months in HICU, and 9 months in assisted living learning to walk again post major Hemoragic stroke in 2016, I was sick and tired of physical therapy. And I had a bevy of physical therapists to compare. Therapy with Alex made me look forward to my appointments instead of dreading them. Not only was she informed and competent, I felt valued as a human being. The atmosphere was light- hearted and joyful. And my appointment time flew by quickly because PT became actually pleasant. Alex dry needled me and for the first time since the stroke I was able to feel my foot and toes again, which drastically helped my walking. I can only say, I hope you are as fortunate as I to be Alex Urban's patient.


Before and After Pictures


Our Hours

Sessions are an hour to two hours!

Monday-Thursday: 10am-7pm

Friday: 10am-6pm


Contact Us

Contact us through our email to schedule an appointment or ask questions!

OR Text your name and a little about what is going on to 443-789-1506 to see how we can help!

Annapolis MD 21401

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