Living With Sciatica? Say Goodbye to Chronic Pain With This Secret!

Physical therapy holds the key to pain relief.

Our bodies are composed of a complex network of muscles, tendons, ligaments, and nerves. Your sciatic nerve is the largest nerve you’ve got in your body. It extends from the lumbar spine through the buttocks area, and if there is unnecessary pressure applied to it, it can cause a world of problems for you!

Are you living with this condition? Physical therapy at GoodLife Physical Therapy could provide you with the relief you’ve been searching for.

Request an appointment with physical therapists today, and watch the world of pain-free living unfold before your eyes!

What is sciatica?

Sciatica, also known as “lumbar radiculopathy,” is a very painful condition that results from the irritation of the sciatic nerve. This pain is typically felt in the lumbar area and behind the thigh. It’s also a common complaint of individuals suffering from sciatica that they feel the pain radiating well into the lower limbs.

Sciatica can make bending, walking, and exercising painfully difficult. The most common cause of sciatica is lumbar disc herniation, but it can also be caused by a back injury and disc degeneration.

How is sciatica diagnosed and treated?

According to the Mayo Clinic, “Sciatica most commonly occurs when a herniated disk, bone spur on the spine or narrowing of the spine (spinal stenosis) compresses part of the nerve. This causes inflammation, pain, and often some numbness in the affected leg.”

Sciatica is typically diagnosed with questions regarding your medical history, alongside a physical exam. Many physical therapists may also have a CT scan, or MRI performed to locate the root cause of sciatica.

Move Forward PT states, “Conservative care like physical therapy often results in better and faster results than surgery or pain medication.” Physical therapy is safe, natural, and most importantly, an effective method of treatment for people dealing with sciatica pain!

A physical therapist will work with you to:

  • Reduce your pain.
  • Increase your strength and range of motion
  • Educate you on how to stand, bend and twist properly to prevent future injuries
  • Improve your flexibility.
  • Help you return to normal activities.

Physical therapists are licensed movement specialists who can teach you targeted stretching exercises for pain relief, many of which you can do at home!

Stretches for sciatica pain relief

To alleviate the pain and symptoms of sciatica, a physical therapist will often employ a variety of techniques. Active therapies, passive treatments, aquatic treatments, and other options are available.

If your physical therapist discovers any weak muscles in your core, you will be given adequate corrective exercises to strengthen them. These exercises target not just the lower back muscles but also the abdominal muscles, hip muscles, and glutes.

All of these exercises help strengthen the spinal column, including the tendons, ligaments, and supporting muscles, while keeping the spine in proper alignment.

The stretching exercises that your physical therapy will show you are meant to target inflexible and tight muscles. Hamstring stretching is a common and important part of a physical therapy treatment program to alleviate sciatica. An aquatic exercise program may also be recommended by a physical therapist. You can do exercises easily with the buoyancy of water.

Types of helpful physical therapy treatment

Passive therapy

Passive therapy may include massage, electric, heat, or ultrasound therapy. These different kinds of treatment can help reduce pain, stimulate proper blood circulation, and speed up the healing process.

Active therapy

Active therapy includes exercises, specific motions, and stretches meant to speed up the healing process and provide pain relief. Your physical therapist will educate you on the different stretches and exercises you can do at home for pain relief.

Ultrasound Therapy

Although most people identify the word “ultrasound” with pregnant patients, those aren’t the only people this technique benefits! Ultrasound therapy relieves pain by transmitting relaxing sound waves deep into the tissues.

Electrotherapy

Electrotherapy uses electricity to strengthen muscles, reduce pain, increase circulation and improve physical function.

Massage therapy

Massage therapy helps alleviate sciatic nerve pain. It loosens tight back muscles that may be pressing on the sciatic nerve, increasing the release of endorphins for pain relief. Heat therapy helps relax muscles and reduce inflammation.

Could physical therapy be the answer to sciatica pain?

Physical therapy for sciatica is a non-invasive, effective, and safe treatment method that focuses on finding and eliminating the source of your discomfort. A physical therapist will design a treatment plan that is unique to you and your needs!

Your physical therapist will assist you in learning how to prevent sciatica and other problems in the future by giving you at-home exercises for maintenance. You can prevent sciatica from reoccurring by maintaining good posture, proper body mechanics, and being in good shape!

If you or a loved one is suffering from sciatica, give our office a call for your personalized consultation with one of our physical therapists. A comprehensive exam will be performed, and your physical therapist will make sure you’re back up on your feet in no time at all.

Call us today; what are you waiting for?

Sciatica pain can change your life in a negative way, but with the help of a physical therapist, you can regain control. There is no reason for you to settle for a life filled with chronic pain symptoms from this condition.

You’re just a phone call away from living a pain-free life. Our therapists are waiting for you to reach out! Contact Us today

Sources:

3 Reasons To Go To Physical Therapy After Surgery

Whether you’re undergoing a joint replacement, a back surgery, or some other procedure, we’re confident that working with a physical therapist can help you heal up and get back to your active lifestyle as efficiently and safely as possible.

Every year, our physical therapy team meets thousands of individuals recovering from surgery.

Curious about why physical therapy is so important in the post-surgical window?

We’ve got three reasons to pique your interest! Call GoodLife Physical Therapy today to schedule an appointment, and let us help you get back up on your feet after your operation!

Why should I go to physical therapy after surgery?

Here are three great reasons why you need to schedule physical therapy appointments for your post-surgical recovery period!

1. Physical therapy helps to accelerate your recovery.

Our bodies are extremely strong and capable of self-healing. A physical therapist’s non-invasive and drug-free services and procedures can help people improve their self-healing abilities and work with their bodies rather than just masking symptoms.

Your physical therapist team can help you stay on track during your rehabilitation by minimizing discomfort and limiting the risk of problems so that you can restore and maximize your strength, balance, range of motion, endurance, and overall function as quickly as possible.

2. Physical therapy can help you to control and minimize your pain.

A physical therapist can teach you exercises, provide manual interventions like massage, and implement non-invasive modalities that can work together to alleviate your pain and even reduce your reliance on pain-relieving medications, including opioids.

Many of the interventions we provide in physical therapy work directly on the central nervous system to help modulate pain signals being sent to your brain, while others help reduce inflammation, swelling, and stiffness.

Of course, pain is typical and expected following specific procedures, including hip and knee replacements. Taking your pain medication as prescribed can help you participate in your physical therapy more fully. So, it’s essential to talk to your doctor about your pain medication options and not to stop or start taking anything without his or her input.

That said, research shows that physical therapy is a safe alternative or beneficial component to effective pain management in the post-surgical window. So be sure to talk to your doctor about setting up a referral to see a physical therapist, too!

3. Attending regular appointments with a physical therapist can reduce the risk of complications.

Any surgery carries the potential of problems such as postoperative bleeding, infections, range of motion restrictions, and hardware malfunction.

Working with a physical therapist may help reduce the likelihood of experiencing a complication, which reduces stress, saves money, and protects your short-term and long-term health.

Physical therapists are trained to educate you on how to move and function safely in everyday situations. If your surgeon instructs you to follow particular precautions or activity limits for a period of time after your surgery, your physical therapist can teach you how to adhere to these restrictions and progress or adjust them as needed.

Physical therapists can also prescribe and fit adaptive equipment such as walkers and braces to further protect your healing tissues and help you mobilize more safely.

Your physical therapist can also act as a supportive liaison between you and your surgeon and keep them updated with your progress and needs. This way, if any concerns arise, there can be faster communication between all the need-to-know members of your medical team.

Should I see a physical therapist before and after surgery?

Pre-surgical rehabilitation and post-surgical rehabilitation can be used to make any surgical procedure as easy as possible on your body. While pre-surgical rehabilitation is not always required in a treatment plan, it is always recommended to yield the best results. The best results are always achieved through treatments before and after surgery.

So, to answer your question in short: absolutely!

For example, according to an article on shoulder replacement surgery published by the Hofmann Arthritis Institute,

“Formal physical therapy is not required before surgery, but it is advised to get in the best physical shape possible before surgery to lessen the change for complication and shorten your recovery time.”

The same article also states that “The day after surgery, you will begin working with physical therapy to become comfortable using your new shoulder.” This demonstrates how beneficial it is to complete both pre-surgical rehab and post-surgical rehab. Both are meant to make your recovery process as easy and comfortable as possible.

Request an appointment with us today

It’s never too early to start seeing a physical therapist! Contact our physical therapy clinic today to schedule an appointment for your post-surgical rehabilitation. We are also available to help you begin therapy in preparation for an upcoming surgery, all you have to do is pick up the phone and call us today!

Sources:

Is It Time To See A Physical Therapist For That Herniated Disc of Yours?

You can use physical therapy to find relief from herniated disc pain.

Are you dealing with unexplained back pain? The reason for your discomfort could be a herniated disc. Disc herniations are common among our patients with back, arm, and/or leg discomfort at our physical therapy center. A herniated disc can occur anywhere in your spine!

Strange neck pains, back pains, or extremities symptoms can suggest a multitude of issues, including a herniated disc or several herniated discs.

So, what can you do if you’re not sure if you have this problem? What are your options if you have a herniated disc? These questions don’t have to add to your physical pain and confusion!

If you believe your pain and dysfunction are caused by a herniated disc, we encourage you to contact GoodLife Physical Therapy today to schedule an appointment with a physical therapist.

What is a herniated disc?

You might have heard herniated discs referred to as “slipped discs” or “ruptured discs.” Regardless of what they’re called, all of these names describe the same problem!

Your spinal discs are squat discs of tissue that lie between the vertebrae. They are small soft structures whose main jobs are to absorb shock and maximize mobility within the spine. On the outside, these discs are tough and fibrous, but on the inside, they are soft and gel-like.

Their fluid-filled center, called the nucleus pulposus, is encased in an outer structure called the annulus fibrosus. This arrangement makes the disc both tough enough and spongy enough to absorb shocks.

Unfortunately, that toughness has its limits. Sometimes a disc will lose hydration over time, causing the nucleus pulposus to shrink. The disc loses its height, which stresses the spinal joints and may cause the disc to bulge outward.

Eventually, these changes can cause part of the annulus fibrosus to balloon and tear open; this is a herniated disc. Herniated discs can also occur suddenly due to an auto accident, workplace accident, or sports injury that traumatizes the spine

Symptoms of herniated discs

A herniated disc occurs when the tough outer layer of the disc (the annulus fibrosis) ruptures. This allows the inner gel substance (the nucleus pulposus) to leak out. The ruptured disc tissue can trigger an inflammatory response and compress nearby structures, including joint receptors and spinal nerve roots.

Surprisingly, not all ruptured discs produce discomfort (especially because the discs themselves are relatively low in innervation and vascularization). When a herniated disc does create symptoms, the following are common ones:

  • Neck or back pain, stiffness, and muscle spasms at the level of the injured disc
  • Arm or leg pain, numbness, tingling, and weakness (if the herniated disc compresses on an adjacent nerve root that innervates the affected limb)
  • Pain that improves or “centralizes” (moves toward the spine) with spinal extensions, such as when lying down or lying prone
  • Pain that worsens with forward flexion or prolonged sitting—forward flexion may also cause the pain to “peripheralized” or move further away from the spine

A herniated disc is similar to a bulging disc; in the latter condition, the disc tissue may protrude out of place but will not rupture. 

In addition to analyzing your symptoms and performing various tests and measures, a physical therapist can help you determine if you have a herniated disc by assessing your medical history and lifestyle.

We’ll look for risk factors known to be linked to herniated discs, including:

  • Acute trauma, e.g., auto accident or fall
  • Smoking
  • Obesity
  • Male gender
  • Age between 30 and 50
  • Frequent bending, heavy lifting, or twisting
  • Physically demanding occupation

How can physical therapy help with herniated disc pain?

Research shows that physical therapy is effective for treating herniated discs. If your symptoms are affecting your activities of daily life or work, or if your symptoms persist for longer than two weeks, we recommend consulting with a physical therapist.

Physical therapy interventions like spinal traction, corrective exercises, and non-invasive modalities like electrical stimulation or diathermy can heal the injured disc, alleviate pain, and help you avoid recurring issues.

Physical therapy may also be indicated if you’ve been told by a surgeon that you could need spinal surgery to fix the herniation.

Before undergoing a spinal fusion or disc decompression treatment, many surgeons advise their patients to work with physical therapy to increase core strength and spinal health. This can improve surgical outcomes while lowering the risk of post-operative complications.

Surprisingly, studies suggest that even “idiopathic” back pain (pain that has no identified etiology) responds well to physical therapy. In other words, even if you’re not sure if you have a herniated disc, our services can still be beneficial.

Request your first appointment today

Struggling with the pain of a herniated disc can be excruciatingly difficult. Consult with a physical therapist today to get started on the path toward pain relief! Our experienced team can help you understand the source of your symptoms and heal the injured disc so your relief is longer-lasting. contact us Today !

Sources:

Find Freedom From Stress-Related Headaches Through Physical Therapy

Regain control of your life: say goodbye to headache pain!

Did you know that there is more than one kind of headache? Various types of headaches affect millions of individuals. Sinus headaches, hormone headaches, and migraines are just a few examples!

Several sorts of stress can also cause headaches. Stress-related headaches are, in fact, one of the most common headaches that people suffer from.

It’s critical to grasp the differences between stress headaches and other sorts, as we andasons for these headaches and how a physical therapist may help.

Request an appointment with GoodLife Physical Therapy to learn more about how physical therapy can help relieve your headache pain, as well as stress management techniques to make your life easier!

What is a stress headache?

A stress-related headache is sometimes called a tension headache.

You might experience a dull, achy pain along your forehead or through the back of your head. The pain sometimes starts in the neck or shoulders and progresses through areas in the head.

Sometimes there may be aching or pain in the jaws and cheeks. During stressful situations, our bodies often go into fight or flight mode.

Certain chemicals in the brain can be released during this time that can cause various changes in the body that result in pain.

How can I know if I’m suffering from stress-related headaches?

Stress-related headaches vary widely in severity, although they’re rarely as debilitating as migraines. They tend to a generalized ache over a broad region of the head instead of attacking a specific area such as the eye (a trademark of another type of headache called a cluster headache).

There are several reasons that you may be suffering from a stress-related headache. Anxiety, fatigue, and general stress can all contribute to headaches.

Certain health-related conditions, including arthritis, can cause headaches. Even poor posture can contribute to stress-related headaches.

The tension that brings these kinds of headaches on may stem from emotional stress (if that emotional stress creates chronic neck tightness), but it may also be caused by:

  • Repetitive motion or overuse from work or sports activities
  • Secondary pain problems such as arthritis in the cervical spine
  • Weak neck muscles that become fatigued easily
  • “Text neck,” a strain disorder that occurs if you’re always drooping your head forward to look at your smartphone

Stress-related headaches that bother you for more than 15 days out of the month for three months or more are considered a chronic pain condition.

Experiencing increased amounts of stress can make muscles tense and cause your blood vessels to dilate. This can cause stress-related headaches and may make other types of headaches, such as migraines, even worse.

How does physical therapy help with headache pain?

Physical therapy might not be the first thing that comes to mind when considering treatment options for headaches.

However, it may be the ideal treatment if you’re experiencing tension or stress headaches.

A physical therapist at GoodLife Physical Therapy will conduct a review of your medical history and perform a thorough evaluation of your current physical abilities and limitations.

A specific treatment plan will then be created to address your individual condition. It will be aimed at helping you find relief from headaches without the use of potentially addictive medication!

There are several specific ways that physical therapy can help reduce stress-related headaches.

  • Stretching exercises. Stretching exercises can help loosen tight muscles and ligaments in your neck and back that are contributing to your headaches. Certain stretches may also strengthen muscles in your neck and back. You can reduce your neck and shoulders pressure as the muscles become stronger and more flexible.
  • Heat and ice compression. Alternating between heat and cold therapy can often reduce muscle tension and stress. It not only reduces muscle strain but can provide immediate soothing relief.
  • Lifestyle changes. A physical therapist can teach you new ways of sitting, standing, and even different ways to complete daily tasks to reduce the stress and tension that contributes to stress headaches. Over time, even improved posture may decrease the number of headaches you experience.
  • Soft tissue mobilization. Massage and other types of manual therapy can often provide immediate relief from the pain associated with stress headaches. A physical therapist using the correct massage techniques can help prevent contractions in the shoulders, neck, and head that cause headaches.

What to expect in physical therapy treatment

Over-the-counter pain medicines may temporarily relieve the symptoms of stress-related headaches, but they do nothing to address the pressures and strains that cause the headaches to repeat.

Physical therapy is a fantastic place to start if you want a more long-term treatment. Our physical therapist will evaluate to determine whether you have tension headaches or another sort of headache that necessitates the care of a professional.

In addition to the techniques mentioned above, physical therapy strategies for treating tension headaches include:

  • Exercises strengthen your neck muscles, allowing them to hold the weight of your head more evenly and with less strain.
  • Postural and ergonomic advice to help you get rid of any bad habits that might be causing “text neck.”
  • Flexibility exercises, manual therapy, heat therapy, and/or ice therapy.
  • Stress reduction measures such as yoga, lifestyle changes, and advice on reducing common stress triggers in your life.

Request an appointment with a specialist today

If you’re struggling with stress-related headaches, an individual physical therapy plan may be able to reduce or even eliminate your headache pain.

You’ll want to contact a physical therapist who can help alleviate your headaches and get you on the path to a pain-free life.

Sources:

Are You Experiencing Chronic Pain? Improving Your Diet Could Help You Out!

Stop feeding your chronic pain!

Do you live with chronic aches and pains? Do they make it difficult for you to enjoy your daily routine? Is it hard for you to do things that you once loved doing with ease?

If your discomfort has been continuously worsening, you may want to reconsider your eating habits! We truly are what we eat.

Inflammatory responses can be triggered by eating too much or the wrong foods, which can lead to muscle, nerve, or joint discomfort.

Although physical therapists are not dietitians, providing dietary recommendations to patients is an important part of their job. Dietary adjustments can make the biggest difference in decreasing or eliminating pain in some chronic diseases.

By adopting a healthy nutritional strategy as part of a holistic physical therapy program, you can begin to make the changes necessary to live a more full, comfortable life.

Call GoodLife Physical Therapy today to learn more about pain management and dietary changes you can make to feel better!

How is my diet linked to my pain?

Certain kinds of foods are known to cause or aggravate inflammatory responses and chronic pain. You may be doing yourself more harm than good if you regularly consume the following kinds of foods:

  • White bread or other highly-processed carbs
  • Alcohol
  • Red meat
  • Foods heavy in processed sugars and/or trans fats (including cookies, donuts, and margarine)
  • Potatoes, tomatoes, eggplant, and other members of the nightshade family
  • Caffeinated foods and drinks

These foods can harm you in a variety of ways. Sugar and aspartame, for example, enhance insulin levels while also increasing pain sensitivity.

Caffeine and tomatoes both increase acidity in the body, which promotes inflammatory discomfort. However, the bottom line for all of these items (and a few more) is the same: an increase in your aches and pains.

Poor dietary and nutritional choices can also increase your pain by increasing your waistline. Excessive quantities of rich, fatty, sugary or starchy foods can cause your weight to balloon, especially if you lead a sedentary lifestyle.

This extra weight can accelerate joint degeneration, aggravating arthritis pain. It can also place undue strain on your muscles as they struggle to support your heavier body. Obesity can even encourage the development of bulging or herniated discs, leading to neurological issues such as sciatica.

Physical therapy and nutritional pain relief

Certain foods have been known to alleviate inflammation, where some foods can aggravate it. In fact, according to Harvard Health Publishing, “A lot of chronic pain is the result of chronic inflammation, and the evidence is quite strong that your diet can contribute to increased systemic inflammation.”

The good news is that the correct foods can help you battle inflammation just as much as the wrong foods can make it worse. Simply switching to a Mediterranean diet can put you on the road to better health and less pain.

Fruits, vegetables, fish, whole grains, and healthy oils like olive oil are all wonderful options with great nutritional content and low inflammatory potential in this diet.

Even the spices you use can make a big difference in how comfortable you are; turmeric, for example, is a powerful natural anti-inflammatory. Your physical therapist can advise you on the best dietary modifications to make to help you manage your pain.

Weight control is another vital aspect of pain management. Your physical therapy plan may include recommendations on how many calories you should consume, what kinds of foods you should eat to avoid getting fat, and any other necessary changes to your eating schedule or patterns.

Increasing your physical activity will help you get the most out of your new nutritional routine. For example, strength training that builds muscle boosts your metabolic rate, helping your body burn calories more easily.

Other physical therapy techniques to ease chronic aches and pains will help you become that much more mobile – enabling you to boost your workout regimen, lose more weight, and take more strain off of your joints and tissues.

What conditions can be improved with a healthy diet?

There are a number of common conditions in America that are directly related to diet and nutrition.

Here are some conditions in which nutritional advice will likely be a part of the patient’s physical therapy regimen:

  • Diabetes. More than 90 percent of patients with diabetes also experience neuropathic pain. Diet and nutrition will play a key role in managing these conditions.
  • Osteoarthritis. Obese patients are more likely to develop arthritis, especially in the knee. Once a person has been diagnosed with osteoarthritis of the knee, managing their weight becomes the most important key to managing the arthritis and pain.
  • Inflammation. American diets tend to have a lot of vegetable oils and other inflammatory foods in them. This can make the pain from inflammation even worse. In many cases, a physical therapist will prescribe a diet with more antioxidants and anti-inflammatory foods to help manage pain.
  • Autoimmune disorders. The combined total of various autoimmune disorder patients (such as Crohn’s disease, multiple sclerosis, type 1 diabetes and rheumatoid arthritis) now outnumber cancer patients in America by a wide margin. Autoimmune disorders are frequently linked directly to deficiencies in a patient’s diet.
  • Obesity. Being overweight causes a patient pain, so they become more sedentary. Becoming more sedentary causes them to gain more weight, which leads to more pain.

Request an appointment with us today!

Eating for health can include eating for pain management. Contact our physical therapy center to make this strategy work for you!

Sources:

Hip and Knee Pains Got You Down? Here’s A Safe Solution!

Request an appointment with a physical therapist today to find pain relief.

Hip and knee discomfort can be caused by a variety of factors, including excess weight, sports injuries, advanced age, and repetitive motion injuries.

Whatever the reason for your hip and/or knee pain, you must find a strategy to manage it if you are suffering it regularly!

Typically, people lean on anti-inflammatories and other drugs to alleviate pain. However, because these medications can have adverse side effects, it’s a good idea to look for different ways to ease your pain.

The good news is  GoodLife Physical Therapy in EVERGREEN PARK’s physical therapy clinic could hold the solution you’ve been searching for. Call us today to learn more and schedule your appointment with one of our skilled therapists!

How can physical therapy help with hip and knee pain?

You may get pain relief when you are at the physical therapist and going through treatment, but what about when you go home?

Your physical therapist’s main purpose is to help you heal your injuries over time. The different workouts and therapies they utilize with you will gradually improve your condition, allowing you to live a life free of discomfort.

Your hips and knees are likely to become less painful as your body becomes stronger and more mobile.

What to expect with physical therapy treatment

If your doctor has told you to take pain relievers every day for your hip and/or knee pain, you should follow your doctor’s recommendations. But it also cannot hurt to ask about alternatives like physical therapy!

Working with a physical therapist can help reduce or eliminate your pain in a variety of ways, including:

  • Heat and ice therapy. Heat can help you move more freely by improving your mobility and reducing the amount of pain you’re experiencing. Ice can also be used to relieve pain and reduce inflammation in your hip and/or knee.
  • Identify the causes of your hip and knee pain. Hip and knee discomfort can be caused by a variety of factors. A physical therapist can check your movement to see whether anything is contributing to your pain, such as bad posture, bad walking patterns, or bad job movement patterns. Physical therapists can inform you how to fix these problems once they’ve been identified.
  • Ultrasound therapy. Physical therapists utilize ultrasound to apply heat deeper in your soft tissues to relieve pain. The heat helps promote circulation and aid in healing, which might help you feel less pain on a daily basis.
  • Exercises to increase your strength. Loss of muscular strength can contribute significantly to hip and knee pain because the weaker your muscles get, the more stress is put on your joints. Physical therapy centers around specific exercises designed to target various muscles and strengthen them so that they better support your joints.
  • Exercises to improve mobility and flexibility. Often hip and knee pain can lead to loss of mobility and flexibility – which then increases the wear on your joints and leads to even more pain. Physical therapists can guide you through exercises to enhance your mobility and flexibility, allowing you to move your limbs and joints through the full range of motion that your body and circumstances allow.

Evidence supporting physical therapy for hip and knee pain

Physical therapy has been proven as one of the most effective treatment methods for knee and hip injuries. This has been demonstrated through several research-based studies, including a 2014 study published by the Journal of American Medical Association.

The study, titled “Effect of a Home-Based Exercise Program on Functional Recovery Following Rehabilitation After Hip Fracture,” focuses on the benefits of exercise programs for those recovering from hip fractures. In this study, patients were split into two groups.

The intervention group received “functionally oriented exercises (such as standing from a chair, climbing a step) taught by a physical therapist and performed independently by the participants in their homes for six months,” while the other group simply received education on cardiovascular nutrition and recovery.

Results from this study concluded that those participating in the in-home physical therapy exercise programs demonstrated “modest improvement in physical function at six months after randomization.”

Our licensed physical therapists are movement experts. They will analyze how you walk in order to determine any abnormalities and to pinpoint stiff or weak muscles. By pinpointing the exact areas of your body that are not moving as they should, they are able to create a treatment plan that will improve your strength, coordination, and overall mobility.

Request an appointment with us today!

Restoring normal motion is a key aspect to alleviating pain and allowing you to safely partake in the activities you love. Our dedicated team can help you walk, run, and play better. With our motion analysis, strength testing, coordination testing, and more, we can spot your muscles and joints that are in need of treatment.

Your treatment plan will be individualized, based on your specific needs, in order to help you reach your optimum function with the least amount of effort.

Please contact us today to schedule an appointment with a physical therapist for your hip and knee pain. We are standing by to assist you!

Sources:

5 Tips To Help You Address Your Chronic Back Pain Problem

A physical therapist could help you feel better, faster!

Did you know that approximately 80 percent of Americans have experienced (or will experience) back pain? It’s true! In fact, according to the Centers for Disease Control and Prevention, around 1 in 5 people have chronic pain.

If you experience pain and discomfort on a daily basis, we encourage you to consult with a physical therapist who can work with you to address the symptoms and causes of your pain and help you gain better function.

Do you live with chronic back pain? Here are five of our top tips for handling it, all backed by research and relatively easy to implement!

Request an appointment with one of our skilled physical therapists at GoodLife Physical Therapy in Evergreen Park today, and let us help you find true relief from your back pain.

Why does back pain occur?

“Back pain” is an all-encompassing term used to describe a vast number of conditions that cause pain in the upper or lower back. Sports-related injuries, poor posture, and car accidents are just a few of the many ways that someone can develop back pain.

The most common cause of back pain is from sustaining an injury. This can happen in one of two ways – from an instant, sudden trauma, or from a repetitive-use injury that develops gradually over time.

Approximately one-quarter of U.S. adults reported having low back pain lasting at least one whole day in the past three months, and 7.6% reported at least one episode of severe acute low back pain within a one-year period.

More than two-thirds of back strains are caused by lifting and other exertions, such as pulling and pushing. Most cases of back pain are mechanical—meaning they are NOT caused by serious conditions, such as infection, fracture, or cancer.

Regardless of the reason for your back pain and discomfort, the good news is that there are several ways you can manage your problem!

Tips for managing back pain

1. Practice deep breathing exercises.

Deep breathing is beneficial to your health because it allows you to receive enough oxygen into your tissues to heal them.

The following exercise, known as four-square breathing or box breathing, has been shown to help manage pain. Sit in a comfortable position and follow these steps:

  • Breathe in through your nose for 4 counts.
  • Hold your breath for 4 counts.
  • Breathe out through your mouth for 4 counts.
  • Hold at the bottom of your exhalation for 4 counts, then repeat the cycle for 2 minutes.

Deep breathing also stimulates the area of the neural system that helps you relax, which is an excellent approach to relieve tension and pain.

2. Eat healthy food.

Yes, food is truly medicine! You are what you eat, and according to research, limiting overly processed foods and increasing your intake of vegetables, fruits, whole grains, high-quality protein, and healthy fats will help you feel better.

One explanation for this is that eating a varied diet rich in nutrient-dense meals guarantees that our tissues receive the raw ingredients they require to mend and repair.

Plus, when we minimize or eliminate foods in our diet that tend to promote inflammation, including alcohol and sugar, then pain our pain levels can naturally go down.

3. Study your posture.

Do you constantly slouch in your chair or hunch over your phone? Are you using proper body mechanics when picking up objects—whether it’s a heavy box, a pencil on the ground, or even your child or grandchild?

There are numerous ways we move our bodies on a daily basis that may not appear to be troublesome. However, if we regularly put our bodies through certain forms of strain, we might develop tissue damage and chronic discomfort.

See a physical therapist and have your posture, movement mechanics, and ergonomics evaluated. They can assist you in identifying patterns and behaviors that are causing your pain even if you aren’t aware of them.

4. Get a good night’s rest!

Sleep is necessary for your body’s healing and regeneration processes to run smoothly. It’s also a good technique to deal with stress.

Getting enough sleep can help you experience less discomfort for these reasons.

Is it difficult to fall or remain asleep while you’re in pain? To make it easier, use these sleep hygiene tips:

  • Sleep in a pitch black room with the bedroom temperature set to 65 to 68 degrees.
  • Dim the lights and power down your electronics for at least an hour before bedtime.
  • Go to bed at the same time every night, and wake up at the same time every morning (weekends and holidays included).

5. Exercise daily for at least 30 minutes a day.

It’s helpful to talk to a physical therapist if you have chronic pain before starting an exercise program.

Your physical therapist can provide services that naturally alleviate your chronic pain and maximize your function so exercise is easier and safer for you to do.

Exercise can alleviate pain by increasing blood flow, stimulating the release of hormones and neurotransmitters that provide natural pain relief, and increasing joint strength and stability.

So get active—around 30 minutes of exercise on most or all days of the week.

Request an appointment today!

If you’re sick of dealing with your back pain on your own, know that help is available to you at GoodLife Physical Therapy in Evergreen Park. If you are ready to schedule an appointment, contact our physical therapy clinic today!

Sources:

Stay Active By Incorporating These 5 Easy Steps into Your Lifestyle

With your busy life, it can be difficult to find time for physical activity. We all understand too well the lengthy to-do list that never seems to get completed. After a full day of work, running errands, making dinner, and still trying to find time to relax, it can be tough to try and force yourself to get out there and exercise. Fortunately, there are some helpful tricks and tips you can incorporate into your daily life that can help you stay motivated and active throughout the day – without taking up too much of your valuable time! To find out more about how improve your quality of life, contact GoodLife Physical Therapy office today!

By incorporating these 5 easy steps into your lifestyle, you can remain active throughout the day while still staying true to your routine!

Tip #1: Sleep, sleep, sleep.

We’ve all heard it before: “You need a good night’s sleep in order to perform your best.” But do we stay true to this? For most of us, the answer is “no,” whether it is intentional or not.

It is no secret that sleep is vital for the proper functioning of the body; however, sleep disturbances occur in approximately one-third of the US population. Physical therapy can help you achieve better sleep, which can also help you achieve a higher degree of activity in your waking hours. Physical therapists are trained in areas that are critical to sleep, such as pain modulation, tissue healing, cognitive functioning, and cardiovascular health. A physical therapist can also provide suggestions for how you can integrate sleep health with overall wellbeing.

Tip #2: Rid yourself of unnecessary pain.

One of the most common reasons why people lose their active lifestyle is pain. Whether it’s a pain you’ve been experiencing for some time, or the simple threat of pain occurring, it has proven enough to slow people down or sit them out altogether.

According to the National Institutes of Health, most Americans experience chronic pain. An estimated 25.3 million adults reported pain every day for the preceding three months in a 2012 National Health Interview Survey. Nearly 40 million adults acknowledge suffering from severe pain, which is also a predictor of other health concerns.

Luckily, there is a simple way to manage or even eliminate pain completely – physical therapy treatments. Hands-on therapy from a trained physical therapist, or more specialized treatments such as ultrasound and electrical stimulation, can all help in alleviating pain. Physical therapy treatments have also been proven to restore muscle and joint function, in order to help you lead a more active lifestyle.

Tip #3: Complete daily chores.

Cleaning your house employs a variety of muscle groups, in addition to keeping you active. Every step you take and every inch you vacuum helps you stay fit. For an added benefit, squeeze your glutes and abdominal muscles as you’re trailing from room to room.

Tip #4: Invest in an interactive tool.

There are a variety of products on the market that will encourage, inspire, and track your physical activity. Research shows that utilizing such products may have a favorable impact on your levels of activity. The key to success is to establish daily, weekly, or monthly goals that are easily tracked within the tool and to follow consistent strategies, such as:

  • Writing down your goals. A common goal that people set for themselves is 10,000 steps per day. However, it is worthwhile to check with a medical professional, in order to avoid overextending yourself.
  • Using the tool every single day. Consistency creates habits, which by nature are notoriously difficult to break.
  • Engaging in activities that you enjoy. While tools come with limitations — namely the activities that it measures — it is extremely helpful to choose a tracker based on the activities you enjoy. If you are doing something that interests you, it will be easier to maintain over time.
  • Encouraging your friends and family to use the tool with you. Many trackers have interactive features that allow you to measure your progress against someone else’s. Most of us also benefit from having a workout buddy, so this informal type of comparison can really serve as an effective motivator. Plus, you’ll have someone to hold you accountable for reaching your goals.

Tip #5: Take daily walks with your dog.

It is true that a dog is a man’s best friend – and your dog likely won’t back down from the opportunity to be your exercise companion. The arrival of a new pet, particularly a dog, is an effective way to get owners moving. Physical activity is necessary for a dog, even if it is simply a short walk every day. This can help owners remain accountable for getting their daily exercise in, as well.

Want more assistance? Contact us!

If you’d like more motivation and structure on staying physically active in your daily life, don’t hesitate to contact GoodLife Physical Therapy today! Our licensed physical therapists will be more than happy to consult with you and discuss plans for your physical therapy journey. We’ll create a treatment plan for your specific needs and will help you achieve your health and wellness goals!

Sources:

https://www.nih.gov/news-events/news-releases/nih-analysis-shows-americans-are-pain

https://www.ncbi.nlm.nih.gov/pubmed/28789471

Decrease Your Pain and Increase Your Energy with These 5 Easy Tips

Are you looking for a way to relieve your aches and pains so you can get back to living your life comfortably? If so, our treatment services can greatly benefit you! GoodLife Physical Therapy dedicated physical therapists can provide you with the tools you need to decrease your pain and increase your energy, so your daily life will be easier than ever. There are a vast number of conditions we treat, and our main goals are to help you find relief and prevent your likelihood of further pain occurring. By incorporating these 5 easy tips into your daily life, you’ll find that your days are much less painful and more energetic!

1. Maintain proper posture throughout the day.

Posture improvement can make a huge difference in how you feel overall. Your physical therapist can design a treatment plan that will focus on improving your posture, which is something that you can carry with you long-term. Simply standing and sitting with shoulders back, chest out, and spine straightened (instead of slumping over) is a great start. Your physical therapist can guide you towards posture habits that alleviate pain and pressure, which will give you more energy to face the day.

2. Change your sitting positions.

The way in which you sit can make a big difference when it comes to pain and energy levels. Simply by avoiding pain, you’ll also feel less drained at the end of the day. Our physical therapist can also recommend some simple adjustments based on your work environment, that may help reduce pain and improve your sitting positions. For example, a lumbar cushion can help relieve pressure from your lower back.

3. Stay hydrated.

Did you know that you’re supposed to drink between half-an-ounce to one-ounce of water for each pound of your body weight each day? By drinking enough water each day, you’ll be able to avoid dehydration, as well as other undesirable issues, such as headaches, muscle cramps, and overall fatigue. Water is always the healthiest option, so try to keep plenty of water close to you as you move throughout your day. You’ll begin to notice that consistent hydration will lead to lessened pain and increased energy. It can also help keep your appetite under control, which may help you avoid gaining extra weight!

4. Get moving!

Moving is an integral part of any physical therapy program, as it is essential to relieving painful symptoms and improving your overall function. If you are in pain, it may seem better to remain sedentary until it goes away; however, exercising can actually help relieve your symptoms much quicker. By getting up and moving around every hour or so, even if you just take a simple walk around the room or around your office, you can help decrease your pain and boost your energy. You don’t have to do a full physical therapy session to feel the benefits of movement – practicing this every day can also benefit your body in several ways.

5. Pay attention to your breathing.

It is important to take breaks while you exercise, and to focus on your breathing while you do so. Focused breathing can help relieve your pain and may even give you that little extra energy burst you need to keep going with your day. Every few hours, take a few minutes to stop, close your eyes, and breathe deeply. Breathe in deeply through your nose, filling your lungs as completely as possible. Then, breathe out through your mouth, keeping lips pursed a bit to push the air out. Focus on nothing but your breathing for a few minutes and you’ll be amazed at what a difference it can make.

Schedule a consultation for more help:

Physical therapy helps patients feel their best. If you’d like further assistance from the tips above, contact GoodLife Physical Therapy office today! Our physical therapists would be happy to meet with you for a consultation to discuss the best treatment plan for you, so you can live your highest quality of life!

Sources:

https://www.webmd.com/women/features/10-energy-boosters

https://www.moveforwardpt.com/SymptomsConditionsDetail.aspx?cid=e6dabed7-c6d5-4362-8260-9ce807427619

9 Ways Stretching Can Improve Your Health and Wellness

Is stretching part of your daily life? If not, it should be. Stretching is a great way to start your day and it comes with a wide range of benefits. Don’t know where to start? Don’t fret! Our licensed physical therapists can help you create a stretching plan that will work best for you. To find out more about how daily stretches and improve your quality of life, contact GoodLife Physical Therapy office today!

The top 9 benefits of incorporating stretching into your daily life include:

1. Improved Energy.

This is the best reason to get in a good stretch first thing in the morning. A few good stretches, conducted properly with deep breathing, can give you the burst of energy you need to start off your day. If you begin to feel sluggish at work during the day, take a quick “stretch break” to boost your energy level.

2. Increased Stamina.

A good, long stretching session after a heavy workout can actually improve the stamina of your muscles. When you stretch, it increases the blood flow to those sore muscles and relieves fatigue. Stretching keeps oxygen flowing to your muscles, which delays the onset of muscle fatigue. As a result, this helps your muscles to “hang in there” for a longer period of time before fatigue sets in!

3. Improved Flexibility.

A common goal in physical therapy is to improve your flexibility and range of motion. Better flexibility carries a host of benefits. It improves your physical performance and reduces the chances of injury. Additionally, when you become more flexible, your body requires less energy to carry out everyday actions.

4. Better Blood Circulation.

One of the main goals of a stretching regimen is to get your blood flowing to the extremities. Blood carries oxygen to your cells and makes you healthier overall. This promotes cell growth and helps your organs function properly. Stretching also lowers your heart rate, which reduces strain on your heart and causes your blood pressure to become more consistent. Additionally, better blood circulation from stretching can also reduce post-workout soreness.

5. Improved Posture.

Stretching every day can help posture by lengthening certain muscles that have a tendency to tighten up when we sit in a chair for work all day. Focusing on your lower back, chest, and shoulders will aid in keeping your spine properly aligned. Stretching also relieves aches and pains, which can cause you to want to slouch.

6. Decreased Muscle Soreness.

Give your muscles plenty of time to relax and loosen up with a good stretch before and after a workout. As mentioned, stretching improves blood flow to the muscles. This carries oxygen and plenty of necessary nutrients to the muscles, which in turn reduces soreness after your workout.

7. Improved Cholesterol.

Stretching sessions can help to reduce cholesterol in your body, as long as you’re also following a heart-healthy diet. This can help you avoid heart disease. Stretching has even been shown to reverse the effects of hardening arteries due to cholesterol.

8. Decreased Risk of Injury.

If you work in an office, you may think there’s no risk of getting injured. However, there is not entirely true – what about when you have to bend over, pick up, and carry a 20-pound box of office supplies? This could easily lead to a pulled or strained muscle, resulting in several weeks of pain and physical therapy to recover. Stretching regularly will greatly decrease the risk of an incident such as this occurring.

9. Decreased Stress.

We all carry stress in our bodies. Too much stress can cause your muscles to contract, which can make you feel tense and on-edge. Stretching releases natural endorphins, which will help you relax, boost your mood, and reduce the amount of stress in your body.

Schedule your consultation!

Do you want to add all these benefits to your daily life? You can easily get started by scheduling your consultation with GoodLife Physical Therapy today! One of our physical therapists will discuss the best plan for incorporating daily stretches as a way to improve your overall health and wellness. Your body will thank you!

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/

https://www.mayoclinic.org/healthy-lifestyle/fitness/basics/stretching-and-flexibility/hlv-20049447