Back stretches for pinched nerves:

Side bends

• Start in a standing position with your hands on your hips.
• Maintain straight posture.
• Gently stretch your lower back by leaning to the left and the right. Perform five side bends towards each side of your body.

Twist

• Start in a sitting position while placing the legs at shoulder width.
• Placing your left hand on your right knee and pull your body forward to gently stretch your back muscles.
• Hold for five seconds then repeat on the opposite side.

Shoulder shrugs

• Perform in a standing position.
• Keeping both arms at your sides, shrug your shoulders backwards in a rotating motion.
• Return to the original position in a similar movement from the opposite direction. Perform a set of 15.
• Take a 30 seconds break between each set.

After light stretching, consider low-impact aerobic exercise such as walking, cycling and swimming. These activities will increase blood circulation to the damaged nerve, facilitating healing and reducing the pain associated with a pinched nerve. Try to avoid high-impact exercises that cause you to repeatedly twist your spine. You don’t have to give up on your favorite work outs, but try to substitute them with a low-impact, comparable exercise.

If you love running because it challenges you and helps you build endurance, try cycling instead. You can still set and surpass personal records for speed and/or distance! Unlike running, cycling won’t make your spine absorb the shock of impact every time your foot strikes the ground.
If play competitive contact sports, give swimming a shot. This low impact aerobic exercise is a great full-body workout, and you can still seek out a competition by participating in relays or races amongst your friends.

If you relied on group exercise classes to get your blood pumping, look for a yoga class. Moving from one yoga pose to the next in smooth succession can get your blood flowing in a group setting, but you won’t have to worry about high impact movements like box jumps, kettlebell swings, jumping rope, etc. Yoga can help you increase your flexibility and strengthen the muscles in your neck and back, also helping you facilitate the results of your pinched nerve treatment.

Still experiencing pain? Contact us.

*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.

Signs and symptoms of a pinched nerve include:

• Tingling
• Burning
• Numbness
• Pain
• Muscle weakness (especially in the arms/hands if you have a pinched nerve in your neck)
• “Pins and needles”
• The area may feel like it has “fallen asleep”

You may experience worsened symptoms when lying down or after just waking up. Pinched nerves can be caused by poor posture, staying in the same position for too long, or repetitive motions.

Consider These Home Remedies to Provide Relief:

1. Be conscious of posture
   • The Problem: Our bodies are designed for very specific movement patterns. If you’re continuously sitting or standing with poor posture for extended periods of time, you’re putting unnecessary stress on your body, which may damage your muscles or spine, eventually leading to a pinched nerve.
   • The Solution: watch your posture. Try using cushions, neck rests, or adjustable chairs to relieve pressure and give the nerve a chance to heal. If possible, try not to remain in the same position for too long and avoid crossing your legs.

   

2. Ice and heat packs
   • The Problem: Pinched nerves are a result of swelling and inflammation that compress the nerve. Imagine squeezing a straw and then trying to drink from it.
   • The Solution: try alternating between heat and ice packs to reduce swelling and inflammation. The combination of hot and cold increases the circulation of fresh blood to the area, which may help relieve pain. Hold an ice pack over the affected area for about 15 minutes at a time, three times a day to help reduce inflammation. Heat pads can be applied for a longer period, up to 1 hour, three times a day.
3. Lifestyle changes
   • The Problem: Being overweight or inactive can add increased stress to the body, leading to inflammation and pressure on the nerves.
   • The Solution: In the long-term, adding a low-impact exercise, such as walking, swimming, or bicycling, to a daily regimen may help reduce symptoms and keep the body in shape. Stretching before or after low-impact exercises can help keep the body flexible and reduce pressure and inflammation near the nerves. For some ideas for a low impact workout, you can check out our low impact routine by clicking the image below:
     

*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.

If you have any of the following symptoms, you may be suffering from a pinched nerve:

• Pain in the neck that radiates beyond your elbow or to your fingertips
• Shoulder blade pain
• Hand, arm, or shoulder weakness
• Dull aches, numbness, or tingling
• Pain aggravated by neck movements

If you have any of the aforementioned symptoms, administer this self-movement test to help you determine if a pinched nerve is the cause of your pain:

1. Arm tension test:
   • First, perform this test on your non-painful arm to determine the natural range of comfortable motion.
   • Extend your non-painful arm directly in front of you, keeping your wrist straight and in-line with your arm.
   • Turn your wrist outward, so your palm is facing away from your body.
   • Extend your arm to the side as far as you can comfortably go. By the end of this movement, your position should look like the image below:
     
   • Try the same movement with your painful arm. By the time you extend your wrist, if you begin to feel increased symptoms on the path throughout the arm or in the neck, then stop. You have tested positive for arm tension.
   • If you still do not feel increased symptoms, then continue to extend your arm out to the side.
   • If you feel pain, numbness, or tingling in the arm as you extend it, and/or you cannot extend it as far as the non-painful arm, then you have tested positive for arm tension and should continue to the next test.
   • If you did not experience symptoms or limited range of motion throughout this test, then stop. It is likely that the source of your pain is not a pinched nerve.
2. Neck compression test:
   • You should continue to this test if you tested positive for arm tension. Once again, you want to begin on your non-painful side to get a good baseline.
   • Tilt your head to the non-painful side (if your left side is your good side, then tilt your head to the left and vice versa).
   • Keeping your head titled, rotate your head outwards slightly, as if you were looking over your shoulder
   • Hold this position for 30-60 seconds.
   • Perform the same movement to the painful side
   • If you feel neck pain, pain or tingling that radiates down the arm, or numbness, then you have tested positive.
3. Head turn test:
   • If you have tested positive for both tests so far, perform this test on your non-painful side first.
   • Turn your head to the non-painful side and hold it there for a few seconds. You should have full motion and no pain.
   • Turn your head to the painful side and hold it there for a few seconds. If you have limited motion or cannot turn your head as far on this side as you could on your non-painful side, then you have tested positive.

   

4. Relief test:
   • For this test, you will want to see if relieving tension on the nerve will reduce your symptoms. You can do this by tilting your head AWAY from the painful side (similar to the compression test).
   • Use your non-painful arm to hold it there up to a minute
   • Ask yourself if this relieves your symptoms. Do you feel less numbness and tingling in the arm? Or warmth as if your arm is regaining sensation?

If you have tested positive for all four of these exercises, then it’s likely that a pinched nerve may be the source of your pain. If you tested positive, then you may be interested in these home remedies for nerve pain.

*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.

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.