I can’t tell you how often people come into my office for Physical Therapy only after they have been agonizing in pain for long periods of time. In fact, I’ve seen people literally crawl or drag their leg in through the door. Why wait?
Too busy?
Think maybe the pain will go away on its own?
Or my favorite: You’ll just deal with it? You deserve better than that.
Let’s face it. Life can be hectic and the last thing you need is something slowing you down. So my advice is simple: If your body doesn’t work off the pain itself out after a week or show no sign of noticeable improvement, chances are it’s time to get it checked out. I call it the one week rule.
When in doubt, get it checked out by your doctor and then ask to be referred to Elite Physical Therapy. The choice of where to go for Physical Therapy is always yours. Your doctor may recommend a place that he/she is familiar with. However, you may go wherever you want. This is important to know and crucial to a successful outcome. Elite Physical Therapy won’t waste your time. They keep physical therapy personal & fun so that you get the attention you need, and can return to what you enjoy doing safely and comfortably.
In the meantime, there are some things that you can do to prevent future flare ups or decrease the likelihood of a back injury, which statistics show bother 80% of the population at least one time in their lives:
1. Deal with Stress
Stress can turn muscles into knots, which is the last thing you want when you've got a bum back. Anxiety can also intensify the perception of pain, turning a little bit of discomfort into big time trouble. You can't eliminate the pressure in your life, but you can find ways to let off steam. Try taking 2 minutes to close your eyes and consciously relax or try going for a walk around the block.
2. Be Good To Your Back
A few simple habits can take a lot of the load off your back:
• Don't sit or stand for more than a few minutes in the same position. Get up, change positions, and move around regularly throughout the day.
• Look for ways to limit high-impact (jogging on a dirt track rather than concrete, for instance).
• There isn’t any good evidence that back belts help prevent problems. However, lifting heavy objects by bending your knees and keeping the weight as close to your body as possible does avoid putting unnecessary strain on low back muscles.
3. The Back Plan
Keeping the core body muscles in your back, abdomen, and pelvis flexible and strong is the single best way to ward off back trouble because they support the spine. A research study conducted in Australia found that volunteers who exercised key core body muscles were one-third less likely to have back flare-ups over the next 2 years. Which exercises are best? The good news is that almost any kind of movement is good for your back. I’ve put together a basic routine that you can do anywhere that works all the important core body muscles. This is not meant to be a substitution for Physical Therapy or seeing a doctor. I recommend that if you have a back problem, you should first see your doctor so that you don’t risk aggravating it or making it worse.
When you roll out of bed tomorrow get started. Perform this routine 3 days a week; go up to 4 days in successive weeks. If you need pictures to demonstrate the routine, you may visit www.elitephysicaltherapy.com. Perform 2 sets of 10 repetitions of your strength exercises, and hold your stretches for 30 seconds on each side. Within 3 weeks you'll not only have better definition in your midsection, you'll find that everyday activities require a lot less effort. If you start the program when you're pain free -- and stick with it -- you may never suffer serious back problems again.
Strength
1. The “Bird Dog”. On your hands and knees alternate lifting your opposite arm and leg. If it is too difficult try alternating your legs first.
2. The Plank. In a push up position on your forearms hold yourself straight for 10 seconds.
3. Bridges. Lying on your back, lift yourself up. For more of a challenge, try it resting your heels on an exercise ball.
Flexibility
1. Knees-to-chest. Lie on your back and slowly pull your knee toward your chest and hold. Return to starting position and repeat with your other leg.
2. Hamstrings. Sit on the floor with your left leg straight out in front of you, right foot tucked against your left thigh so that your legs make a figure-4. Reach your left arm as far as you can toward your toes and hold, while maintaining a tall back. Repeat with the right leg.
3. Piriformis. Lie on your back with one leg straight and one leg bent and crossed over the other. Then, pull the crossed leg across your body and hold. Repeat on the other leg too.
Elite Physical Therapy has helped thousands of people with back & neck problems, sports injuries, work & auto injuries, arthritis, knee & shoulder pain, and all general muscle & joint aches & pains. For more information in how they can help you, please call (401) 737-4581 and visit the website: www.elitephysicaltherapy.com.
For your convenience they have 2 locations: Warwick and the east side of Providence.
Feel better. Live better.
Michael Nula, MSPT
Owner/Physical Therapist
Elite Physical Therapy, Inc.
Warwick & Providence, RI
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