Chronic Back Pain Can Leave You Feeling Defeated – Physical Therapy Can Help

Are You Living with Chronic Back Pain?

Does your back hurt all the time? Can’t seem to get comfortable or engage in your normal activities?

If so, be sure to give us a call and schedule an appointment with one of our physical therapists.

Our physical therapists can help lessen your pain or alleviate it entirely.

Chronic back pain, defined

Most back pain is short term. It persists from a few days to a few weeks. Chronic back pain is pain that lasts for 12 weeks or more.

The American Physical Therapy Association states that back pain is the most commonly experienced form of pain for Americans. In fact, one in every four Americans has sustained some sort of back pain in the past three months.

Chronic back pain is pain that persists for three months and longer. This type of pain can be due to a variety of reasons, including arthritis of the spine, aging, disc problems and myofascial pain syndrome.

About 20 percent of people who have back pain will have it develop into chronic back pain with persistent symptoms. Chronic back pain ranks number three on the scale for the most burdensome conditions for Americans.

What could be causing my chronic back pain?

Most chronic back pain causes are mechanical in nature. Some of the causes include:

  • Intervertebral disc degeneration
  • Radiculopathy
  • Herniated discs
  • Sprains and strains
  • Traumatic injury
  • Sciatica

Sprains and strains are caused by tears in the muscle, twisting or lifting improperly or overstretching. Disc degeneration occurs when the rubbery discs in the spine lose their integrity and no longer act as a cushion between discs. Herniated discs occur when the discs become compressed and bulge outward.

Radiculopathy is caused by injury, inflammation or compression of the spinal nerve root. It can occur with a herniated disc, too.

Sciatic is a type of radiculopathy due to compression of the sciatic nerve. The sciatic nerve is a large one and compression to it can cause a burning or shock-like pain that radiates to the leg and feet. It also may cause numbness and weakness in the leg.

Traumatic injuries can occur from falls, car accidents and sports. Damage to the ligaments, muscles and tendons can lead to chronic back pain as the result of a traumatic injury.

How will physical therapy help my chronic back pain?

Physical therapy is often recommended by physicians for people with chronic back pain. The goal of physical therapy is to decrease back pain, increase function and provide education to avoid future recurrences. A physical therapy program typically has two components: passive treatment and active treatment.

Passive treatments consist of ultrasound, ice and heat therapy, TENS units, electric shock, massage and stabilization techniques. Active treatments consist of stretching and targeted exercises.

Physical therapists also give patients with chronic back pain a routine exercise program to do at home. Physical therapy also helps those with chronic back pain avoid depending on pain meds and having surgery. Heat and cold therapy may be used to increase blood flow, reduce inflammation and lessen pain. Ultrasound is a common passive modality that physical therapists utilize. Ultrasound uses sound waves for deep heating that penetrates the soft tissue.

According to the NBCI, “in chronic low back pain, the physical therapy exercise approach remains a first-line treatment and should be routinely used. “

Stabilization exercises may also be included to retrain the deep muscles. Your physical therapist will show you how to use the right spinal and abdominal muscles before beginning any exercises to stabilize the spine. Manipulation is another technique to alleviate chronic back pain. Short and rapid thrusting movements are done over a joint to reduce pain and increase mobility.

Not only does this method alleviate back pain, it enhances healing of the affected area. A transcutaneous electrical nerve stimulator (TENS) unit may be ordered by a physical therapist. This unit helps override painful signals sent to the brain.

It can be used at home and on a long-term basis. Deep tissue massage is another common treatment for chronic back pain. This manual method increases oxygen and nutrients to the affected areas for healing and also helps reduce muscle spasms and stiffness.

If you’re suffering from chronic back pain, be sure to contact Goodlife Physical Therapy for a consult and an evaluation.

Ready to find relief?

Our physical therapists will review your medical history, evaluate your function, determine your range of movement and develop a personalized treatment plan that will get you on the path to recovery.

Our goal is to improve your quality of life and help you perform your daily routine.

Stress-Related Headaches Can be Difficult to Live With – Consult With a PT Today

Did You Know Physical Therapy Could Help You Combat Your Stress-Related Headaches?

Daily stresses in life can add up to the point where you feel physically ill. This is what happens when stress-related headaches occur – it’s your body’s way of demonstrating a physical reaction to overwhelming stress.

While pain-management drugs can help in the short term, they won’t fix the overall issue. The next time you have a stress-related headache, don’t reach for the aspirin.

Give us a call to schedule an appointment with one of our physical therapists to get rid of your pain.

How can I tell if my headache is stress-related?

One of the main causes of stress-related headaches is right there in the name: stress. The headache generally happens when the muscles in the neck or scalp become tense and contract.

A stress-related headache is often a result of the daily grind. It’s often the everyday irritants like sitting in traffic and tolerating with everyday annoyances at work that trigger this type of headache.

Stiffening your shoulders or tensing your muscles can make these types of headaches even worse.

Depression and anxiety are similar emotions to stress that can also lead to headaches. In addition, there may be a physical cause behind your stress-related headaches. An accident or injury to the neck or back can contribute to headaches. Poor posture and arthritis are two other potential causes.

The good news is you can stop relying on those over-the-counter meds to get rid of your stress-related headaches, and instead opt for physical therapy.

Why did my stress-related headaches develop?

Stress-related headaches can cause pressure, tightness and pain around the back of the head and neck and around the forehead. It may feel like a clamp squeezing your head. And there are two types of stress-related headaches.

The first type is known as episodic tension headaches. These types of headaches occur less than 15 days per month.

The second type is known as chronic tension headaches. These occur more than 15 days a month and can last from 30 minutes to several days.

Often, these types of headaches begin gradually and likely in the middle of the day. Pain may ease up or get stronger, but it’s always there. Up to 80 percent of Americans experience stress-related headaches from time to time.

How can physical therapy help me relieve my stress-related headaches?

Physical therapy is often the best treatment for stress-related headaches. Physical therapy focuses on promoting relaxation and prescribed exercises.

Your physical therapist can help you get to the bottom of your stress-related headache problem. Your physical therapy treatment plan will likely include a combination of treatment methods, including, but not limited to:

  • Exercises that strengthen and loosen your neck muscles can help to ease the stresses that set off your headaches.
  • Chiropractic adjustment can correct skeletal misalignment issues that place your neck muscles under unnatural strain. These adjustments can also help to reduce headache attacks.
  • Laser therapy and massage therapy can both relax tight neck tissues and speed recovery to injured muscles.
  • Corrective exercises and postural/ergonomic changes can help you steer clear of “text neck” and other occupational headache triggers.
  • If your headaches are the result of a recent concussion, a carefully-administered course of physical therapy can actually help you recuperate from that concussion more quickly.
  • Your physical therapist can help you identify other headache triggers and suggest strategies for avoiding them in your everyday life.

A physical therapist will address the pathophysiological aspects of the stress-related headache by implementing hands-on manual massage and soft tissue mobilization. Both increase the blood flow of tissue and reduce myofascial trigger points.

A physical therapist may also perform soft tissue mobilization and hands-on manual therapy to alleviate the pain from stress-related headaches.

In addition, a physical therapy treatment plan for a stress-related headache may include cold and heat therapy. The electronic pulse wands used for these ease muscle strain and provide a soothing relief.

Often, a physical therapist will evaluate your posture in order to lessen the stress on muscles. They may also recommend lifestyle changes, at-home exercises and modifications to workstations at work and home. The goal of physical therapy is to treat the root cause of your stress-related headache.

Get started with us today

Want to learn more about relieving the frequency and severity of your stress-related headache? Give Goodlife Physical Therapy a call today, and we’ll set up an evaluation.

Our physical therapist will also suggest a specific treatment plan to ward off those debilitating stress-headaches. Live a pain-free life with physical therapy.

Sources:

Do You Know the Importance of Stretching After Exercise?

Stretching After Exercise Can Improve Your Health and Decrease Your Risk of Injury!

Have you decided to skip stretching after exercise? After a good workout it may be tempting to just hit the couch and take it easy.

Your workout, however, isn’t quite finished. A proper cool down is necessary and this would include different types of stretching.

Some people think that stretching is an unnecessary part of exercising. The truth is that stretching is a necessary component of exercise.

Can some simple physical motions dramatically improve your overall health, wellness, and quality of life? In the case of stretching, the answer is most definitely yes. Stretching exercises are a staple of physical therapy for just that reason.

If you haven’t been stretching after a workout you may be experiencing problems with your muscles and joints.

You may not be aware of what the best stretches are after a workout. Call our office for information on how you can stretch correctly after exercise.

3 reasons why you should stretch after exercise

The following are three specific reasons why you shouldn’t skip stretching after exercising:

1. Reducing lactic acid – The body produces lactic acid whenever you exercise, which contributes to sore, achy muscles. Stretching can help reduce the accumulation of lactic acid throughout the body. It also relaxes tense muscles.

2. Improving heart function – Exercise gets your blood flowing which provides several important health benefits. It’s just as important, however, to get your heart rate back to a normal level after the workout is over. Stretching correctly will help your heart return to a normal rate in a healthy manner.

3. Avoiding muscle and joint strain – Stretching in the correct way can limit the strain on your muscles and joints. It will help your muscles stay flexible and toned. This will ultimately reduce the chance of injury after exercising.

What are the risks of not stretching?

After a workout you may not feel the need to stretch if your muscles aren’t aching or sore. You may just not want to take the time to do it.

But there are several potential effects of not taking the time to stretch correctly after exercise. You might experience stiffness if you’re not stretching adequately.

Muscles and tendons that aren’t stretched properly after exercise may be more susceptible to injury. If you already have an injury the Mayo Clinic advises adjusting your stretching routine.

It’s also important to not only make sure you’re stretching after exercise, but that you’re doing the right types of stretches.

How are stretching and physical therapy related?

Stretching typically involves the connective tissue, a muscle or a tendon. The goal of stretching is to improve range of motion, flexibility, and muscle elasticity. The five most common stretching exercises are:

  • Proprioceptive Neuromuscular Facilitation (PNF)
  • Dynamic
  • Ballistic
  • Static
  • Low Load

A physical therapist can teach you different methods for stretching more effectively. Move Forward states that stretching is an important part of exercise recovery, yet it usually doesn’t get the attention or time it deserves.

A physical therapy program that is created to meet your unique needs can help you learn to stretch correctly after exercise. A trained physical therapist can teach you the best stretching techniques whether you’re a regular athlete or just getting in occasional exercise.

Stretching after exercising can help keep your muscles and joints in top condition. It’s important to find a qualified physical therapist that can teach you a variety of stretches.

If you’re struggling with muscle and joint pain caused from lack of stretching it can also help to visit a physical therapist. Stretches taught by a therapist can increase your flexibility, reduce injuries, and may even improve your athletic performance.

Physical therapy and improved health

Stretching provides numerous benefits to help your body keep itself healthier. One of the most important of these is stress relief. Everyday life throws lots of challenges at you, and the resulting stress can be held in your muscles.

This leads to tightness, spasms, and chronic discomforts such as headaches and neck pain. Stress also floods your body with “fight or flight” hormones such as cortisone and adrenaline. These imbalances can suppress your immune function, making you more vulnerable to viruses and other diseases. Hypertension is yet another dangerous consequence of chronic stress.

Regular stretches help your body release all that pent-up stress. By relaxing and loosening your muscles, you can maintain better control over your blood pressure, avoid chronic muscle pain, and keep your immune system ready for anything.

Contact us for more assistance

Contact us today for a free consultation to learn how we can help create the best stretching routine for your fitness level.

Sources:

Consult with a Physical Therapist to Find Relief for Your Hip and Knee Pains

Looking for Relief? Physical Therapy Has You Covered

Does nagging hip and knee pain keep you from completing everyday tasks with ease? If you’ve been living with chronic aches and pains in these areas, you may benefit from regular physical therapy treatment.

A skilled physical therapist can help to improve your daily quality of life by targeting your problem areas to decrease pain and boost mobility over time.

If you or a loved one experiences pain and discomfort when getting up from a chair, walking down to the corner store, or going up and down the stairs—there’s a good chance that physical therapy can help to ease your pain, stiffness, and weakness.

Call our offices today to learn more about how we can help to reduce your chronic hip or knee pain and be sure to schedule a free initial consultation with our physical therapist.

Why did my hip and knee pain develop?

The hips and knees are the largest joints in the human body and do much of the work in supporting your body weight.

They must both work together in close coordination to keep your body mobile but can easily be affected by injury, arthritis and other common conditions.

In some cases, knee and hip problems can be treated with certain exercises or pain relief medication. But it is also very common for hip and knee problems to worsen over time, making them difficult to treat with over-the-counter solutions.

Common conditions resulting in hip and knee pain

While each person is different, many of our physical therapy clients experience recurring hip and knee pain as a result of a few different causes.

These include:

  • Core Muscle Injury — Notice a pain in your groin area after a weekend of playing ball with your pals? If so, you may be suffering from a core muscle injury, like a strain or tear of the muscles and soft tissues in your lower abdomen area. Rest can help this common injury, but we recommend scheduling an appointment with our physical therapist if the hip pain lasts for several days to a week or more.
  • “Runner’s knee” – An unstable kneecap can lead to chronic knee pain. This condition is known as patellofemoral syndrome or “runner’s knee.”
  • Bursitis — If you notice recurring pain on the outside of your hip, buttocks, or thigh, there’s a good chance that you have bursitis or inflammation of the cushioning pillow-like sacs that work to keep your tendons from rubbing against your bone. This is a common condition as we age and can be relieved with targeted physical therapy treatments.
  • Strains, sprains, and ruptures – The knee and hip joints can move thanks to muscles, tendons and ligaments. Repetitive motion or acute injuries can cause a strain (damage to muscles or tendons) or a sprain (hyperextension of a ligament). Athletes are vulnerable to ruptures of the ACL (anterior cruciate ligament).
  • Fractures — The bones of the knee can easily be broken during a fall, car accident or sporting accident. The risk of suffering a knee fracture increases as we age, as many older adults develop osteoporosis which weakens the bones. Physical therapy can help to reduce pain and inflammation after a fracture and increase mobility over time.
  • Osteoarthritis – Osteoarthritis is a degeneration of the cartilage that normally keeps the bone ends in a joint from rubbing together. The resulting friction causes chronic pain and inflammation.
  • Torn Meniscus — The meniscus is a tough, rubbery piece of cartilage that works as a shock absorber in the thigh bone and shinbone area. If you suddenly twist your knee while playing sports or attempting other strenuous moves, the meniscus can be torn, causing intense and long-lasting pain. Regular visits with our physical therapist can help to reduce your symptoms.

Ready to get started on a treatment plan?

Depending on the severity of your injury, physical therapy can provide a safe, non-invasive and holistic treatment option.

Physical therapy treatments for hip and knee pain may include stretching and strengthening, balance training, joint mobilization, electrical stimulation and more.

Our physical therapist will work with you to tailor a treatment plan that works to fit your specific lifestyle needs and can also help to create a comprehensive home exercise routine that will help you to maintain a better quality of life between appointments.

The sooner you seek physical therapy for knee or hip pain, the better. Research shows that patients who rehab their hip or knee pain with physical therapy within 15 days of symptom onset have less need for pain injections, medications, or surgical intervention.

Contact Goodlife Physical Therapy today to schedule your free initial physical therapy consultation.

Relieve Your Arthritis Pains with Physical Therapy Treatments

Are you suffering from the aches, pains, and stiffness of arthritis? If so, you’re not alone. There are millions of people who live with arthritis, and it is no secret that it can limit your life. Fortunately, participating in regular physical therapy treatments can help manage your arthritis pain and reduce your symptoms. For more information on how our services can decrease or even eliminate your pain altogether, contact our office today!

What will I get out of a physical therapy program?

Physical therapy can improve your daily life by making it easier to live with arthritis. Just a few of the many ways this is accomplished is by:

  • Learning how to correctly use devices. A trained physical therapist can help you learn how to use orthotics, walkers, and any other assistive device correctly. This will help lessen the strain on joints when you move and ensure that you are using the devices safely.
  • Increasing your range of motion. A physical therapy program can help reduce stiffness by keeping both your muscles and ligaments loose. This will lessen your pain and improve your overall range of mobility.
  • Strengthening your muscles. When the muscles that surround and support your aching joints are stronger and more flexible, your arthritis pain will be much less severe. Physical therapy techniques can be used to increase strength, which in turn will relieve pain.

What exactly is physical therapy?

Unfortunately, there is not yet a known cure for arthritis. Physical therapy won’t reverse your arthritic condition, but it can help slow the process and decrease symptoms. Essentially, physical therapy can help you live more comfortably with your condition.

Your physical therapist will prescribe targeted exercises and stretches that will keep joints mobile and pain-free. He or she may also help you maintain a healthy body weight as needed, in order to decrease unnecessary strain on your joints.

Physical therapy may also help you avoid taking excessive amounts of medication in order to reduce your pain. A physical therapist is trained to evaluate your condition and provide the correct exercises to meet your needs. A common physical therapy exercise for arthritis patients is aquatic therapy, as working out in water allows for a soothing and non-impact exercise.

How can diet affect my arthritis?

Did you know that a healthy diet can help decrease arthritis pains? When you are experiencing pain and inflammation, it is important to stay away from foods containing high levels of sugar, MSG, and refined carbs. Some foods that can help ease your symptoms include:

  • Ginger. Ginger may be able to help reduce inflammation and alleviate arthritis pain. It also adds incredible flavor to almost any food, including soups, fruits, veggies, and meat.
  • Soy. Soy is high in protein and low in fat, and it is also a great tasting way to fight inflammation. You can get your soy through tofu, soy milk, or roasted soybeans.
  • Broccoli. Broccoli has an ingredient called sulforaphane, which has the ability to slow down or even prevent osteoarthritis. Broccoli is great served hot or cold, in salads, or as a casserole.
  • Walnuts. Much like the nutrients you find in fish, walnuts are rich in omega-3 fatty acids, which can reduce inflammation. Walnuts can be eaten alone or added to almost any sweet or salty dish.

The goals of a physical therapist:

Physical therapists are trained in multiple different methods of treatment. One of the most common treatment methods for arthritis is massage, as it is a great way to loosen up the stiff or inflamed muscles and tendons around the arthritic joint(s). Additional treatments may include ice and heat therapies, ultrasound, or laser therapy as your physical therapist deems fit. These all help in decreasing inflammation, relieving pain, and loosening up tight muscles.

One of the many goals of a physical therapist is to help you achieve the most active lifestyle possible for your condition. Just because you have arthritis doesn’t mean you can’t still enjoy the activities you love! Your physical therapist will design an individualized treatment plan for you, in order to keep your tendons, muscles, and joints working together in harmony.

Are you ready to relieve your arthritis pains? Contact our office today to get started on your journey toward long-lasting relief!

Sources:

https://www.arthritis.org/about-arthritis/understanding-arthritis/what-is-arthritis.php

https://www.arthritis.org/living-with-arthritis/treatments/

How to Improve Your Balance By Increasing Your Core Strength

The relationship between core strength and balance is something that has been widely discussed within the physical therapy field for several years. Your trunk contains multiple core muscles that work to prevent physically limiting conditions, such injuries, lower back pain, or balance and gait disorders. When your core is strong, it helps keep you upright and decreases your risk of falling. If you are interested in learning more about how our services can improve your balance, contact us today!

How are core and balance related?

There are three systems in your body that help to control your balance: The visual system, the vestibular system, and the proprioceptive system.

The visual system refers to the messages that your brain and eyes send to each other, in order to help you see. Your eyes send signals to your brain about your position in relation to the world around you.

The vestibular system refers to the liquid in your inner ear that functions as a sort of “carpenter’s balance,” in order to keep you level. If you’ve ever felt dizzy, it generally means that the liquid in the vestibular system is a little bit off-balance.

The proprioceptive system is the one that involves your core. Proprioception nerves are sensory nerves that situate throughout the body. They make you aware of your posture and aware of spatial things around you.

In order to stay balanced, one must have equilibrium in all three systems. A weak core is one element that can make you feel off-balance and cause you to fall down.

The impact of core muscles on stability:

When many people think of core muscles, they immediately picture the abs – but there are so much more! In fact, there are two separate groups of core muscles: the inner core and the outer core.

The inner core muscles are attached to your spine and they help to stabilize your core. The outer core muscles work in conjunction with the inner core muscles whenever you need to move your body from point A to point B – or, essentially to do most physical activities.

When we think of “core stability,” we are thinking of the inner core muscles. When we think of “core strength,” we are thinking of the outer core muscles. Engaging in physical therapy will help you to train both your inner and outer core muscles, in order to achieve better balance and movement.

PT treatments for core building and improved balance:

Core strength can be improved upon without pricy gym equipment. Many physical therapists will recommend a simple and quick exercise known as the “drawing in maneuver.”

To accomplish this exercise, begin by standing up straight with your hips in line with the rest of your body. Suck in your stomach, as if you were drawing your belly button in toward your spine. Then, walk around with your belly button still drawn in.

Ideally, your core muscles should be strong enough to hold that position for at least 30 seconds. However, if you are out of shape, you may have to build up to this time. This should be a painless exercise, so if you notice any pain while performing it, make sure you stop immediately. Once your core begins to build more muscle, your physical therapist will move you on to more difficult exercises, such as yoga, planks, or bridges.

If you have been struggling with your balance, we can help. Contact us today to learn how our core strengthening services can improve your balance and get you back on your feet!

Sources:

https://www.health.harvard.edu/balance-and-mobility/improve-your-balance-by-strengthening-your-core

https://www.webmd.com/fitness-exercise/features/balance-your-way-to-stronger-body