If You’re in Pain, We’ve Got Your Back!

Relieve Chronic Back Pain with These 5 Tips

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 to function better.

Are you looking for other ways to feel less pain? Here are five of our top tips, all supported by research and relatively easy to implement.

1. Make sure you are maintaining proper 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 so many ways we move our bodies every day that may not necessarily seem problematic. But if we repeatedly put our bodies under certain types of strain, over time we can begin to experience tissue damage and chronic pain.

Consult with a physical therapist in Orland Park, Homer Glen or Crestwood, IL who can evaluate your posture, movement mechanics, and ergonomics. He or she can help you identify patterns and habits which you may not even be aware of but are still exacerbating your pain.

2. Adopt an anti-inflammatory diet

Yes, food really is thy medicine! Research suggests that avoiding highly processed foods and consuming a lot of veggies, fruits, whole grains, high quality protein, and healthy fats can help decrease pain.

One reason is that eating a lot of nutrient-dense foods ensures our tissues get the raw materials they need to heal 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. Get moving!

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.

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 pain and maximize your function so exercise is easier and safer for you to do.

4. A good night’s sleep goes a long way

Sleep is essential for optimizing your body’s healing and regeneration process. It’s also an important way for managing stress. For these reasons, getting enough sleep can actually help you experience less pain.

Does pain make it tough to fall asleep or stay asleep? Try these sleep hygiene tips to make it easier:

  • 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 your breathing

Deep breathing is good for your body because it helps you get plenty of healing oxygen into your tissues. But taking deep breaths also stimulates the part of the nervous system that helps you relax, which is a great way to alleviate stress and ease pain.

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.

When back pain becomes chronic…

The unfortunate truth is that many people will recognize back pain at some point in their lives.

Many problems with back pain are associated with acute injuries, such as auto accidents, sports accidents, pregnancy pains, or injuries of the workplace from improperly lifting heavy objects. These injuries typically heal on their own and may not even need PT intervention.

However, sometimes back pain develops into a chronic problem, especially if you experience it for longer than 3 months at a time. Some conditions (such as spinal arthritis, spondylolisthesis, or spinal stenosis) don’t heal themselves, and can result in constant or recurring discomfort.

Other types of chronic back pain are caused by repetitive motion injuries and soft tissue strain. Weak back muscles that do not support normal posture, or musculoskeletal irregularities (such as falling arches, poor workplace or sporting ergonomics) may also place your upper or lower back in a state of true agony. Fortunately, physical therapy in Orland Park, Homer Glen or Crestwood, IL can help with these chronic conditions.

Consult with a physical therapist today

Ready to schedule an appointment? Contact our physical therapy clinic today!

Sources:

Upcoming Surgery? Recover Faster with PT!

Discover How Physical Therapy Can Make Your Recovery Quicker and Easier!

Every year, our physical therapy team treats thousands of people recovering from surgery.

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

What can physical therapy do for me after surgery?

A trained physical therapist can advise you regarding the best post-surgical plan for your specific needs. As soon as you know when your surgery is scheduled you’ll want to make an appointment with a physical therapist.

A therapist will likely do a complete physical assessment before creating a unique rehab program.

Physical therapy treatment can help you achieve as much strength, stamina, flexibility, and improved range of motion as possible both before and after your surgery.

In fact, according to the American Physical Therapy Association, there are proven benefits to both pre-surgical rehabilitation AND post-surgical rehabilitation. A physical therapist may use a variety of manual therapies or teach you exercises you can do at home.

A therapist might also use heat, ice, or electrical stimulation. You’ll want to get started as soon as possible to make sure you’re prepared for surgery and can make a quick and full recovery.

Curious about why physical therapy is so important in the post-surgical window? We’ve got three reasons to pique your interest.

1. Improve your recovery.

Our bodies are incredibly powerful and capable of healing themselves. The type of non-invasive and drug-free services and techniques a physical therapist can offer can enhance self-healing power and work with the body—instead of just covering up symptoms.

By minimizing pain and reducing the risk of complications, your physical therapy team can help you stay on track during your recovery period so you can regain and maximize your strength, balance, range of motion, endurance, and overall function as quickly as possible.

2. Avoid complications.

Any surgery comes with at least some level of risk for complications including postoperative bleeding, infections, range of motion limitations, and hardware malfunction. Working with a physical therapist in Orland Park, Homer Glen or Crestwood, IL may help reduce the likelihood of experiencing a complication, which reduces stress, saves money, and protects your short-term and long-term health.

For example, physical therapists are skilled in teaching you safe ways to move and function in your daily life. If your surgeon requests that you follow certain precautions or activity restrictions for a while following your operation, your physical therapist can teach you how to follow these restrictions and progress or modify them appropriately as time goes on.

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 him or her 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.

3. Manage and decrease pain.

A physical therapist can teach you exercises, provide manual interventions like massage, and implement non-invasive modalities that can work together 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 normal and expected following certain types of procedures, including hip and knee replacements, and taking your pain medication as prescribed can help you participate in your physical therapy more fully. So, it’s important 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!

Ready to get started?

It’s never too early to see a physical therapist! Please contact our PT clinic today to schedule an appointment for your post-operative rehabilitation.

Is Persistent Back Pain Bothering You? Check with a PT to See if it’s a Herniated Disc

Do You Know if Your Back Pain is From a Herniated Disc?

Do you seem to have trouble performing even simple everyday activities due to severe back or neck pain?

Do you have strange neurological symptoms in your arms or legs that you simply cannot account for?

Has your spine never quite worked as it should since you experienced a recent accident?

You may be struggling with a condition known as a herniated disc. But before you stress yourself out over the prospect of undergoing major neck or back surgery, rest assured that many cases of herniated discs respond well to physical therapy and other conservative techniques.

Contact our physical therapist today to learn more!

Herniated discs, defined

To understand why and how vertebral discs herniate, it’s first important to understand what these structures are and what they do. The outer part of a vertebral disc is a disc-shaped container made of cartilage.

This container, the annulus fibrosus, holds a gelatinous inner substance called the nucleus pulposus. Discs have enough springiness, toughness and flexibility to absorb shock from walking, running, and changes in physical position.

At the same time, they maintain a constant height, which helps to support the facet joints that connect and articulate the vertebrae.

Unfortunately, functional failures can and do happen to vertebral discs. Damage or stress can cause part of the annulus fibrosus to weaken.

This leads it to balloon outward from the spinal column. If the weakened cartilage ruptures, the nucleus pulposus can make its way out of the disc and onto nearby spinal nerve tissue.

What are some signs of a herniated disc?

A sudden trauma that forces your spine out of its normal alignment can easily cause a herniated disc – but you don’t have to be in an accident to experience this painful problem.

Many herniated discs are the end result of a long-brewing chronic musculoskeletal imbalance or degenerative condition. Your herniated disc may have been caused by:

  • Degenerative disc disease: In this age-related process, the discs lose some of their internal hydration, which allows them to flatten and bulge.
  • Postural problems: Years of poor sitting or standing posture may place undue stress on the disc until it finally ruptures.
  • Obesity: Extra weight means extra pressure on your spinal discs.

Some additional risk factors that may lead to herniated discs include:

  • Physically demanding occupation
  • Frequent bending, heavy lifting, or twisting
  • Being between the ages of 30 and 50
  • Being male
  • Obesity
  • Smoking
  • Acute trauma, such as an auto accident or fall

If you’re already prone to weak spinal musculature and physical imbalances, even a simple twisting or bending motion might suddenly cause a disc to herniate.

Herniated discs can cause sharp, debilitating back or neck pain. If the discs are pinching spinal nerve roots, they can also refer neurological symptoms to an arm or leg (depending on the location of the disc.

Watch out for back pain that seems to get worse when you’re sitting down, or for pain, tingling, weakness or numbness in any of your extremities. These are the classic signs of a herniated disc.

Herniated discs and physical therapy treatments

According to SpineUniverse,

“Physical therapy often plays a major role in herniated disc recovery. Its methods not only offer immediate pain relief, but they also teach you how to condition your body to prevent further injury.

There are a variety of physical therapy techniques. Passive treatments relax your body and include deep tissue massage, hot and cold therapy, electrical stimulation (eg, TENS), and hydrotherapy.”

Our physical therapist can check your symptoms against X-rays, postural evaluations, and other factors to confirm the presence and location of a herniated disc.

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.

While the most severe cases might require surgery, physical therapy can help many sufferers overcome their symptoms the natural way.

Physical therapy to treat herniated discs focuses on building the strength in your back muscles, optimizing your posture, and increasing your pain-free flexibility.

Our physical therapist may start you with a daily walking regimen before moving on to more strenuous aerobic and strengthening exercises.

Ready to find relief?

The sooner we start treating your herniated disc through physical therapy, the better.

Contact our physical therapist to schedule an initial evaluation!

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Proper Body Mechanics for Lifting

PROPER BODY MECHANICS FOR LIFTING!

As the holidays are approaching you may find yourself doing more lifting than you are used to as you are decorating and checking things off on your holiday shopping list, and poor body mechanics during lifting is one of the leading cause of low back pain and other injuries.

It has been estimated that about 80% of the population will experience back pain at some point in their life and this has the possibility to lead to other injuries later in life.

Different types of lifts

There are different types of lifts that can be utilized depending on the height and weight of the object, and distance the object must be moved.

  • Golfers lift
    • Used to pick up light objects from the ground.
    • Stand on one leg with a slight bend in the knee while the other leg is straight behind you, parallel to the ground keeping a flat back.
  • Deep squat lift
    • Used for heavier objects that only require 1 person such as boxes.
    • Start with the object in front of you, squat down with your hips below your knees, bring the object close to your body and stand up as you lift at the same time.
  • Traditional lift
    • Used for medium weights such as children, backpack, or suitcase.
    • Object starts in front of you, squat down but keep your hips above your knees, lift the object and bring it close to your body, then stand up.

Guidelines to Follow:

  • Test the object’s weight before lifting
  • Move item as close to your body as possible before lifting
  • Make sure feet are in a wide stance
  • Bend your knees to squat/lunge position if possible
  • Lift with your legs, not back
  • Ensure a neutral back/spine during the whole lifting motion
  • Ask for help if something is too heavy

Things to Avoid:

  • Lifting with body in a rotated position
  • Lifting from an imbalanced position
  • Twisting of body while lifting

If you have any additional questions regarding back pain and lifting please contact us any of our locations to speak to one of our Physical Therapists.

Goodlife Physcial Therapy

References:

  1. org. (2019). Back Pain Facts and Statistics. [online] Available at: https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-statistics [Accessed 2 Oct. 2019].
  2. Choose PT (2019). Tips for Lifting Objects Safely. [online] American Physical Therapy Association. Available at: https://www.choosept.com/resources/detail/lifting [Accessed 2 Oct. 2019].
  3. Healthwise Staff (2018). Proper Lifting Technique. [online] Myhealth.alberta.ca. Available at: https://myhealth.alberta.ca/Health/pages/conditions.aspx?hwid=hw206944 [Accessed 2 Oct. 2019].
  4. org. (2019). Lifting Techniques. [online] Available at: https://www.sfdph.org/dph/files/OSH/armylift.pdf [Accessed 2 Oct. 2019].
  5. Matco Moving Solutions. (2019). Properly Lifting & Moving Heavy Objects | Matco Moving Solutions. [online] Available at: https://matco.ca/proper-lifting-techniques-when-moving-heavy-objects/ [Accessed 2 Oct. 2019].
  6. com. (2019). The Importance of Proper Body Mechanics – Keeping Your Spine Healthy. [online] Available at: https://www.coloradospineinstitute.com/education/wellness/body-mechanics/ [Accessed 2 Oct. 2019].

         https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-statistics

          https://www.choosept.com/resources/detail/lifting

         https://myhealth.alberta.ca/Health/pages/conditions.aspx?hwid=hw206944

         https://www.sfdph.org/dph/files/OSH/armylift.pdf

         https://www.coloradospineinstitute.com/education/wellness/body-mechanics/

        https://matco.ca/proper-lifting-techniques-when-moving-heavy-objects/

October is National Physical Therapy Month

October is National Physical Therapy Month!

Who are Physical Therapists?

  • We are movement experts
  • We are highly trained and have post graduate degrees in the field of physical therapy
    • Physical therapists now graduate with a Doctor of Physical Therapy degree and require a state license to practice
    • We partake in routine continuing education to enhance our knowledge base
  • Physical Therapists treat patients of all ages and skill levels ranging from children to older adults
  • We empower and educate patients to be active in their own care and recovery
  • Physical Therapists are a vital member of your healthcare team
    • In the state of Illinois, a patient does NOT need a referral from a physician to start treatment with a physical therapist
    • However, we keep the rest of your healthcare team up to date with your progress. After every patient evaluation, a personalized plan of care is sent to a physician.

Personalized Plan of Care

Your therapist will develop a personalized plan of care based upon the findings in your evaluation.  This individualized plan can help you with the following:

  • Learn about and understand your injuries and condition
  • Improve mobility and function
  • Manage pain and chronic conditions
  • Avoid surgery
  • Reduce the use of opioids and other pain medications
  • Recover from injury
  • Prevent future injuries and pain
 Reasons to see a Physical Therapist:
  • Management of pain and other chronic issues
  • Injury prevention
  • Fall Prevention
  • Dizziness, imbalance, vertigo
  • Post-op
  • Ergonomic
If you have any questions for our Physical Therapists or want to know more about how physical therapy can help you or a loved one please contact any of our clinics.
Goodlife Physical Therapy
References: www.choosept.com

Tips for Proper Sitting Posture

Optimize Your Sitting Posture

A large majority of the population spends most of their day in sitting, whether it be at work/class, during their commute, or after the workday relaxing. Prolonged periods of time spent in sitting can lead to poor posture and can place undue stress on different muscles and tissues in our bodies causing neck and/or back pain.

Sitting Posture at WorkStation

Here are a few tips to consider in order to promote better posture at your desk:

  1. Sit up straight, scoot all the way back in the chair
  2. Keep feet flat on the floor or supported
  3. Position ankles in front of the knees
  4. Head positioned in line with shoulders (no strain in neck)
  5. Relax shoulders
  6. Get up and move every half hour to an hour for a couple of minutes

Products to Improve Sitting Posture

If your work/home/school isn’t set up with the proper furniture/tools, below are some tips to help make your space more work-friendly:

  • Utilize a lumbar roll or simply roll up a bath towel and place in the small of your back if your chair does not have lumbar support or it does not completely align to the curves in your back. Not only can you use this when sitting at work/school, but you can also use while driving to maintain good posture throughout your day.
  • Adjust your computer screen or laptop as close to eye level as possible, stack up a couple of books or purchase a book/laptop stand that will help you keep your screen at eye level and prevent from overstraining at your neck. Portable book/laptop stands are available and can be useful to students on the go between classes and study breaks!
  • If the height of your chair can’t be adjusted or you cannot lower your chair low enough because of your desk/table, utilize a small box or footrest at your feet to avoid crossing your feet or letting your feet dangle.
  • Adjust the chair armrests if possible, so your elbows remain at your side and forearm rests on the armrest.

https://www.shifu.com/wp-content/uploads/2018/08/lumbar-support-pillow-reviews.jpg

As a final note, if you are experiencing discomfort when sitting at your desk feel free to contact us for more information regarding scheduling an evaluation with one of our therapists and as a friendly reminder, a prescription is no longer needed to start Physical Therapy.

Goodlife Physical Therapy

Taping and Physical Therapy

Taping and Physical Therapy

Have you ever watched a sporting event on TV and noticed a particular athlete has tape applied to their shoulder?  Or maybe you know someone who applies tape to their knees prior to running. Although taping is often associated with athletes, Physical Therapists utilize taping techniques to treat a variety of ailments. When applied correctly tape can help prevent injury, improve performance and posture, and reduce pain, swelling, and inflammation.

Types of tape

There are several different types of tape available for therapeutic use, each having their own specialized properties. 

  • Kinesiology Tape
    • Flexible, breathable, water resistant
    • Helps to reduce pain2,3,4
    • Can be used to facilitate or inhibit specific muscles
    • Can help to reduce compensatory movements
    • Helps to increase circulation, deliver nutrients to injured tissue, reduce swelling, and accelerates the healing process.1
    • Improve function and performance by increasing joint awareness which is also known as joint proprioception during complex movement tasks that are necessary for athletic performance.5,6

 

                                                                                  

                    Posture Taping                     Swelling Reduction Tape Application           Reduced bruising after taping

  • McConnell Tape
    • Rigid and highly adhesive therefore it does require pre-tape to protect the skin
    • Helps to reduce pain during functional movements by improving alignment and mechanics.7

                                                

                                         Knee Taping                           Posture Taping

Taping may be a beneficial tool in in your rehabilitation journey or to help enhance your athletic performances.  However, research has shown that overall outcomes are better when using taping as a supplement to an individualized rehabilitation plan of care. 

If you have any specific questions regarding how tape may benefit you or a family member please contact one of our locations to speak with a Physical Therapist.  

 Call one of our locations today to set up your initial evaluation and begin your journey to better!

Orland Park (708)966-4386               Homer Glen (708) 645-7700

References

  1. Kase K. Wallis J. Kase T. Clinical Therapeutic Applications of the Kinesio Taping Method. 2nd Edt Albuquerque, NM, Kinesio Taping Association; 2006
  2. Kirmizigil B, Chauchat JR, Yalciner O, Iyigun G, Angin E, Baltaci G. The Effectiveness of Kinesio Taping in Recovering from Delayed Onset Muscle Soreness: A Cross-Over Study. J Sport Rehabil. 2019:1-28.
  3. Öztürk G, Külcü DG, Mesci N, Şilte AD, Aydog E. Efficacy of kinesio tape application on pain and muscle strength in patients with myofascial pain syndrome: a placebo-controlled trial. J Phys Ther Sci. 2016;28(4):1074-1079.
  4. Rahlf AL, Braumann KM, Zech A. Kinesio Taping Improves Perceptions of Pain and Function of Patients with Knee Osteoarthritis. A Randomized, Controlled Trial. J Sport Rehabil. 2018:1-21.
  5. Chang HY, Chou KY, Lin JJ, Lin CF, Wang CH. Immediate effect of forearm Kinesio taping on maximal grip strength and force sense in healthy collegiate athletes. Phys Ther Sport. 2010;11(4):122-127.
  6. Chang HY, Wang CH, Chou KY, Cheng SC. Could forearm Kinesio Taping improve strength, force sense, and pain in baseball pitchers with medial epicondylitis? Clin J Sport Med. 2012;22(4):327-333.
  7. Logan CA, Bhashyam AR, Tisosky AJ, et al. Systematic Review of the Effect of Taping Techniques on Patellofemoral Pain Syndrome. Sports Health. 2017;9(5):456-461.