Is Back Pain Slowing You Down?
Physical Therapy Can Help!
Back pain can be one of the most debilitating conditions, affecting up to 80% of the population at some time in their life. Unfortunately, some studies suggest that up to 90% of low back pain (LBP) diagnoses are non-specific.
This means that not only do people suffer from back pain, but the exact cause may be difficult to identify. For some people, when left untreated, lower back pain can even lead to long-term pain, dysfunction and even nerve damage.
The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also hinder your time spent with friends and family. The good news is that with guidance from your physical therapist you can find solutions to your pain and how to manage it, so you can get back to living the life you enjoy!
Our Patients Are Seeing Results
What We Know About the Causes of Back Pain
Mechanical low back pain starts in and around the spine itself. The source of the pain comes from injury or irritation of the muscles, joints (including the intervertebral discs and facet joints), nerves or surrounding ligaments and other soft tissue.
The contributing factors often associated with back pain are:
- Improper posture or prolonged positions (i.e. prolonged sitting)
- Spinal muscle and tissue damage (i.e. lifting strains or trauma from accidents)
- Limited hip, spine and pelvis mobility
- Limited muscle flexibility
- Spinal/pelvic muscle weaknesses (aka “core” weakness)
- Poor abdominal, pelvic and back muscle coordination (i.e. compensations due to injury)
Unfortunately, a lot of people don’t seek treatment when back pain arises. They might assume nothing—except for medication and rest—can solve their back pain problem. There is little to no evidence of the benefits of acetaminophen, skeletal muscle relaxants, and lidocaine patches in the treatment of chronic low back pain.
Physical Therapy Is an Effective Back Pain Solution!
You’re in luck: For most people, back pain resolves on its own. And for those that continue to experience pain, physical therapy can help.
According to research on back pain, physical therapy treatments are effective for acute and chronic conditions. Physical therapy treatments for back pain include manual therapy, joint mobilization manipulation, exercise instruction, education and techniques like FDA approved Laser Therapy and Neuromuscular Re-Education (neubie). These have all been proven to help alleviate pain and restore function.
Physical therapists assess your particular condition to identify the contributing factors and address ALL of them. Rather than focusing on one cause of your pain, your physical therapist will address all of the causes.
We are skilled at hands-on intervention and exercise selection for the most comprehensive and appropriate intervention to help you resolve your pain and/or restore your function.
Back Pain Prevention
A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back.
Limit Sitting For Too Long
Prolonged sitting is not good for your back, or your overall health. Although adjusting your posture while sitting can be helpful, a more effective option is to stand up periodically throughout the day. Limit your sitting to 30-45 minutes at a time. The results will be noticeable!
Use Good Posture
Our spine is designed to move which means our posture should also move. The spine does not like to remain in any one position for extended times. Most people slouch and then hold that position for extended periods of time. By finding a “good” posture you can counteract the slouch. When you’re standing, imagine your breast bone is lifted towards the sky. This will naturally cause your spine to straighten out — lifting you up — keeping your hips, spine, shoulders and neck aligned.
Use Strength Training
Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, running and swimming, you can keep them strong. Train the muscles of your hips, pelvis and spine — your core muscles.
Call Our Clinic Today
Visit a physical therapist for a comprehensive assessment and learn what steps you can take to alleviate your pain and prevent further episodes. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a physical therapist. We offer the results you are looking for!
Exercise of the Month
Neck Glide
- Stand tall with your shoulders relaxed and your head in a neutral position.
- Gently draw your head straight backward, keeping your chin level—like you’re trying to make a double chin.
- Avoid tilting your head up or down.
- Hold briefly, then return to the starting position. 3 Sets, 10 Reps.
Recipe of the Month: Overnight Oats
Ingredients:
- ⅓ cup old-fashioned oats
- ¼ teaspoon ground cinnamon
- 1 tablespoon chia seeds
- 1 tablespoon peanut butter
- ⅔ cup milk
- ½ cup sliced banana
- Drizzle of maple syrup or honey, if desired
Instructions:
- Mix everything together, cover and refrigerate overnight.
- Serve with your favorite toppings.
- Makes 1 serving.
Staff Spotlight:
Amber N. Ricker (PTA, Vice President, Clinical Director)
Amber’s personal and professional mission is to make a positive and lasting difference in the lives of others. As Clinical Director of Chiron Physical Therapy, Amber lives her mission out loud as she exemplifies the “Ps” — Personalized and Passion – of our PERFECT PT Promise in each interaction she has with patients and the community.
Whether talking about hobbies, sports, movies, food, or the latest show on Netflix, Amber gets to know each individual who walks through the door as a person – not simply as a condition – as she helps them achieve their goals of returning to sports and/or the daily activities they enjoy quickly and pain-free.
Born and raised in Northern Virginia, Amber graduated from Shepherd University where she studied Exercise Science and played outfield on the University’s softball team. Following graduation, Amber continued her studies at Blue Ridge Community and Technical College where she received her PTA degree in 2013 before joining the Chiron family in 2015.
Amber is a fan of the Nationals, Capitals, Washington Football team, and the Volunteers of Tennessee. Married and the proud mama of two children, Amber enjoys going to the gym, running, watching action movies, and spending time with her lifelong friends and their respective spouses.
Don’t Let Yard Work Be a Pain!
Tips for Avoiding an Injury in the Garden
Have you been putting off yard work? Consider this: It’s a great source of exercise and an excuse to get out in the fresh air. But it is essential for you to be mindful of injuries, particularly before diving into a strenuous outdoor project.
At Chiron Physical Therapy, we want to help you be safe and healthy as you work in your garden. Here are three of our physical therapists’ favorite tips for avoiding an injury as you take care of outdoor chores:
- Warm up before you get started: Just as you get your body ready to go on a run or lift heavy weights, warm up before diving into intense yard work. Dynamic stretches or light aerobic activities work perfectly. Our team can give you suggestions!
- Switch things up: Repetitive movements and staying in one position can both lead to strain and injury. If you’re performing a repetitive task, take breaks or alternate with different activities. For example, trim your rose bushes for 20 minutes, then take a break by sweeping your patio.
- Be mindful of your movement: Certain movements, such as bending or twisting, put you at a higher risk of injury. If you find yourself contorting into awkward positions to complete a task, stop and take a moment to think about proper biomechanics. Our therapists can give you more personalized guidance.
The last thing you want is to injure yourself while working out in the garden. A little mindfulness can go a long way in preventing pain and injury. Have questions? Our physical therapists can help! Call us to schedule an appointment today.
Sources
- https://pubmed.ncbi.nlm.nih.gov/30252425/
- https://pubmed.ncbi.nlm.nih.gov/32669487/
- https://pubmed.ncbi.nlm.nih.gov/29602304/
- https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD006555.pub2/full?highlightAbstract=back%7Cexercise%7Cpain%7Cexercis
- https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004057.pub3/full?highlightAbstract=back%7Cpain
- https://pubmed.ncbi.nlm.nih.gov/27285608/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2200681/
- https://www.health.harvard.edu/pain/dont-take-back-pain-sitting-down
- https://www.physio-pedia.com/Musculoskeletal_Injury_Prevention
