Are You Wondering if Physical Therapy is the Right Solution for You?

Are you wondering if you need physical therapy? Physical therapy isn’t just for those recovering from surgery or physical trauma. In fact, it has a ton of benefits that many people are not even aware of. Anyone who is in pain is a good candidate for physical therapy. Why work around your discomfort when you can eliminate it?

Here is how physical therapy can help you:

1. Maximize your Movement:

Anyone can understand how important pain-free movement is for quality of life and independence. Often times, imbalances or muscle weaknesses are what cause pain. For example, many people who experience knee pain have weak hips. Your hip muscles control the position of your knees, and weak hip muscles can cause you to make unnatural thigh movements. This can put excessive stress and pressure on your knee cap and knee joint. By working with a physical therapist to improve overall your hip strength and balance, you can learn to keep your knees in the correct position and, eventually, relieve your knee pain.

This is just an example of the many ways physical therapy can help you maximize your movement. Our bodies are designed to move in a very precise way. However, when we have muscle weaknesses that prevent or hinder us from moving properly, we unknowingly slip into incorrect movement patterns. These compensatory movements may cause pain and eventually lead to injury.

2. Avoid Surgery and Other Medical Expenses:

Surgery can be expensive, invasive, and hard to recover from. Before undergoing a surgical procedure, you should consider physical therapy. If you’re suffering from knee osteoarthritis, spinal stenosis, or rotator cuff tears, physical therapy has proven to be as effective as surgery in some cases. A recent study from the New England Journal of Medicine indicated that there was no significant difference in functional movement after six months between patients who had undergone surgery coupled with postoperative physical therapy and those who received standardized physical therapy alone.

Some patients may be able to avoid the risks and expenses associated with surgery all-together by considering physical therapy as a good first course of action. Since physical therapists are experts in assessing pain and movement dysfunctions, going to a physical therapist initially can save you thousands of dollars on medical expenses.

You can read more about this study here: http://www.apta.org/Media/Release/Consumer/2013/3/21/

3. Injury Prevention and Other Athletic Benefits:

Physical therapy is usually regarded of as part of the recovery or rehabilitation process, especially in relation to sports.  Although this is true in many cases, athletes should also consider incorporating physical therapy into their training regimens. Undergoing treatment can help athletes get ready for upcoming competitions, prevent injuries, and maintain their fitness levels.

Upper level athletes should pay extra attention to injury prevention. Missing out on practice or games due to an injury can be devastating to an athletic career. With the help of a physical therapist, athletes can develop a proper injury prevention regimen that is based specifically on their sport in order to reduce the risk of damage.

At the end of the day, it is the little bio-mechanical flaws that separate the regular athletes from the superstars. Physical therapists are trained to identify and correct inefficiencies in the body. This not only helps to prevent injury, but also improves performance.

So, Do You Need Physical Therapy?

If you experience pain after exercise that lasts for more than 24 hours, are an athlete, or are interested injury prevention, then you may be a good candidate for therapy. To schedule an evaluation, call 800-PT-FIRST!

*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.

How to Avoid Surgery if You Have a Lumbar Herniated Disc

If you’ve been diagnosed with a ruptured or herniated disc in your back, then you’re likely suffering from muscle spasms, sharp/dull pain, cramping, leg weakness or loss of function, and/or sciatica. Your  pain likely intensifies with coughing, sneezing, or bending. Herniated discs can be very painful injuries that impact your day-to-day life. The good news is that you don’t necessarily have to get surgery to repair your herniated disc. In fact, studies have shown that 90% of patients were able to recover by pursuing non-surgical courses of treatment. The following exercises, in conjunction with proper physical therapy treatment, can help relieve your symptoms and strengthen your back muscles.

How Does a Herniated Disc Happen?

Before we get into the exercises, it’s important to know what a herniated disc is and how it’s caused.

In between each of the vertebrae in your lumbar spine, there is a shock absorbing “pad,” this is called a disc. The purpose of these discs is to protect the spine from daily activities, like walking, running, jumping, etc. Each disc has two parts: a soft, gel-like inner ring, and a touch outer ring. When your outer ring is injured or weak, it may allow the inner ring protrude out. This is commonly known as a herniated disc.

Common causes for a slipped or herniated disc are age, being overweight, weak muscles, and/or a sedentary lifestyle. You may be at increased risk for a herniated disc if you often turn or twist your back while lifting objects, or if you use tobacco or have poor posture.

Note: the images in this article are all copyright backintelligence.com

1.       Decompress your spine

–          Find something you can hang from, like a bar or the top of a doorframe.

–          Reach overhead and hold the bar with an overhand grip.

–          Allow yourself to hang for 30 seconds.

–          Repeat 3 times.

Copyright backintelligence.com

This exercise will take pressure off your discs by creating space between your vertebrae.

2.       Prone extension

–          Lie on your stomach.

–          Put your forearm on the floor next to your body, so that your elbow is bent at a 45 degree angle.

–          Slowly prop yourself up on your elbows, keeping your hips in contact with the floor

–          Continue to prop yourself up until your elbows are bent at a 90 degree angle.

–          Hold the upwards position for 10-15 seconds before returning to your starting position.

–          Repeat the stretch 10 times, gradually increasing the time you hold the upward position until you reach 30 seconds.

Copyright backintelligence.com

This stretch will aid in pushing the disc back towards the center to improve the healing process. When you’re performing this stretch, your goal should be “centralization of symptoms,” meaning that the pain that typically travels down your affected leg should come back up, closer to your lower back. This exercise may be hard to tolerate at first, so proceed slowly and with caution.

3.       Cat-Cow

–          Begin on your hands and knees.

–          As you inhale, let your stomach “drop” towards the floor and look up towards the ceiling.

–          Slowly exhale, rounding your spine (upwards, towards the ceiling) while using your hands to press into the floor and slightly curving your neck to look at your feet.

–          Do 2-3 sets of 10.

Copyright backintelligence.com

This stretch will open the intervertebral disc space, helping to relieve pressure on the herniated disc while improving the mobility of the spine.

While these exercises may help to relieve your pain and speed up your recovery process, you should still seek medical advice before performing these stretches, and utilize them in conjunction with a physical therapy treatment plan. To book an appointment, give us a call at 800-PT-FIRST or send us a request through http://www.physicaltherapyfirst.com/contactus/

*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.

3 Sleep Positions That Will Fight Morning Pain and Stiffness

Are you woken up every day by morning pain and stiffness? While these symptoms may be annoying or uncomfortable, don’t fret. It’s likely nothing serious.

Typically, morning back pain is a result of low-grade inflammation, which gets worse with age and is noticeably worse at the start of the day. The most underestimated culprit of early morning pain and stiffness is strain due to awkward sleeping positions or using the wrong pillow, and the back is one of the most vulnerable areas for this this type of irritation.

If your pillow is too high or stiff, your neck will remain flexed overnight, which can lead to morning pain and stiffness. Here are the best sleeping positions to help you minimize morning pain and discomfort:

If you have early morning neck/back pain, try to sleep on your side or your back.

Back Sleepers

When sleeping on your back, use a rounded pillow under your neck to support its natural curve, and a flatter pillow to cushion your head. An easy way to achieve this is to tuck a neck roll into the bottom of a flat pillow. To maintain the natural “S” curve of your spine, use pillows to support your lower back and knees.

Side Sleepers

When sleeping on your side, avoid using pillows that are too high or too low. Keep your spine straight by using a pillow that is higher under your neck than under your head. This is one of the healthiest sleeping positions for your back because it allows you to maintain the natural “S” shape of your spine. However, Gravity can pull your lower back down and using a pillow that is too high will put strain on your neck. To support the natural curvature of your spine, you may also want to consider using a pillow to support your lower back and knees.

Stomach Sleepers

Try to avoid sleeping on your stomach. This position is tough on your spine because it arches your back and turns your neck to the side. It may be hard to control how you toss and turn throughout your sleep in the night, but it is worth trying to fall asleep in a healthy position, as this posture is notorious for causing lower back pain and muscle strain. If you absolutely cannot fall asleep in another position, try using a pillow under the hips/pelvic area to raise your lower back and support your lumbar curve.

If your symptoms continue to persist or worsen, you may want to consider consulting a physical therapist. You cam learn more about the conditions we treat here.

*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.

How Exercise Can Help Your Lower Back Pain:

 Are you suffering from low back pain? When your back is hurting, you may just want to lie in bed and rest. This is understandable, but it may not help you get any better. Did you know that moving is actually good for your back? Exercise can strengthen back, core, and leg muscles, helping you support your spine and relieve back pain. However, depending on the cause, severity, and type of back pain you have, some movements are not recommended and may even be harmful. Let’s go over which exercises you should try, and which ones you should be avoiding.  

Do – Partial Crunches:

Lie on the floor on your back with your knees bent and your feet flat. Place your hands behind your neck (or cross them over your chest, whichever is more comfortable for you), then tighten your stomach muscles and raise your shoulders off the floor. As you’re raising your shoulders, you should be exhaling. Do not use your arms to pull your neck. Keep your elbows straight out. Hold this position for a second, then slowly lower back down. Your feet, tailbone, and lower back should maintain contact with the floor at all times. Repeat 8-12 times and keep proper form to prevent excessive stress on your lower back.

Avoid –  Sit-ups:

Sit-ups may put a lot of pressure on the discs in your spine. While you may think they will help you strengthen your core muscles, it is best to avoid this exercise if you’re struggling with low back pain.

Do – Lumbar Extension Stretches:

If you suffer from disc herniation, this exercise may help you. However, if your pain is a result of a vertebrae fracture or spinal stenosis, be very careful. Start by lying on your stomach. Bend your elbows underneath you and keep your palms flat against the surface. Keeping your hips and pelvis in contact with the surface, lift your upper torso off the ground. Only go as high as you feel comfortable. Do 10 repetitions, holding the pose for 10 seconds each time, and work yourself up to 30 seconds.

Avoid – Burpees:

Burpees are a high impact exercise that are supposed to be done at a high speed. This combination can be detrimental to those who are suffering from low back pain.

Do – Sciatic Nerve Stretch:

If you are experiencing radiating pain in the legs, buttocks, calf, and/or foot, then this stretch may benefit you as if follows the path of the sciatic nerve. Stretching the nerve will desensitize it and reduce your pain. Start by lying on your back with your hand behind your knee on the side where you have pain. Flex your knee and then flex your ankle back and forth, holding each position for a few seconds Perform 10 repetitions on each side.

Avoid – Double Leg Lifts:

This movement should be avoided by those with lower back pain. Often times, people use their lower back to hoist their legs in the air, putting pressure on the spine. This is ineffective and may lead to further injury or increased pain.

Still experiencing pain? Request an appointment.

*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.

Exercises for Toddlers #PTtip Video

The exercises demonstrated within our #PTtip video include:

• Seated Hands to Toes Stretch
• Butterflies
• Jumping Jacks
• Frog Hops
• Wheel Barrow
• Row-your-Boat

Healthy Diet

In addition to staying active, a diet filled with nutrient rich foods is important for maintaining a healthy lifestyle. Not only can we make physical activity fun and engaging, but healthy eating as well! The holiday season is just around the corner, so now is a great time to get creative in the kitchen. You can make festive healthy foods for you and your family to enjoy together. Fruits and vegetables are also an important part of a healthy diet. However, it may be difficult to convince your picky toddler to eat them. Parents should consider using cookie cutters to make fun shapes out of fruits and vegetables, such as pumpkin shaped sweet potato rounds or snowmen-shaped banana or apple slices. Star or snowflake shaped zucchini or cucumber slices are also another fun way to serve vegetables!

Make sure you watch the PTtip video to learn how to properly perform the above exercises, and if you have any questions or would like to make an appointment with one of our physical therapists, give us a call today at 1-855-PT-FIRST!

*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.

The tips offered within our PTtip video focus on relieving back pain by:

• Using a pillow while sleeping for lumbar support and to relieve knee, hip, & lower back pain.
• Carrying one’s bag, purse, or briefcase properly to avoid catering to one side of the body.
• Viewing one’s cellphone screen with proper posture to relieve upper cervical spine pain.
• How to relieve lower back pain when standing for prolonged periods of time.

Relieve Your Back Pain with These Tips

Don’t Forget Healthy Eating

The winter season is approaching and it is a popular time for fall related activities like visiting a local apple orchard or pumpkin patch. There is still time to experiment with different in-season fruits and vegetables that are now at their peak!

One in-season vegetable to consider trying are Brussels sprouts. High in vitamin C and a good source of dietary fiber, Brussels sprouts can be enjoyed in a variety of ways. For example, you can roast them in the oven with a drizzle of olive oil and your favorite spices, or even steam them before adding them to your favorite pasta, stir-fry, or salad dishes!

Of course, it wouldn’t be the fall season without mentioning pumpkin. Pumpkin is an excellent source of vitamin A and vitamin C. Pumpkin can be enjoyed in many ways, either in its whole or pureed form. So, if you’re interested in experimenting with pureed pumpkin, consider making homemade baked goods such as bread or muffins, blending pumpkin into a festive fall smoothie, or even homemade making pumpkin soup- perfect to try during the colder temperatures!

Make sure you watch the PTtip videos to learn different ways to help with relieving back pain, and if you have any questions or would like to make an appointment with one of our physical therapists, give us a call today at 1-855-PT-FIRST!

*As a reminder, always discuss any questions or concerns with your physician regarding your own health and dietary needs, as the information written should not replace any medical advice.

References

Produce for Better Health Foundation. (n.d.) Brussels Sprouts. Nutrition. Selection. Storage. Retrieved from http://www.fruitsandveggiesmorematters.org/brussels-sprouts

Produce for Better Health Foundation. (n.d.) Pumpkin. Nutrition. Selection. Storage. Retrieved from http://www.fruitsandveggiesmorematters.org/pumpkin