Are You Experiencing Both Back AND Neck Pain? PT Can Help

Relieve Your Back and Neck Pain with the Help of Physical Therapy!

Back and neck pain are very common problems that many people deal with throughout the course of their lives.

According to the National Institute of Health, back pain is one of the most common reasons people see a doctor or miss days at work. Even school-age children can have back pain.

Unfortunately, it's not always a straightforward job to locate the exact cause of pain you experience in your neck or back. Pain can also spread to your arms, legs, and head.

Fortunately, physical therapy can help .People often end up paying for costly surgeries to find relief, or falling back on addictive medications that can cause adverse health effects later in life.

However, there is a safer remedy for pain in the back and neck: physical therapy!

How can physical therapy help with my back and neck pain?

No matter what age you are, neck and back pain is absolutely not easy to deal with! The good news?

Physical exercise, regardless of the root cause of pain, has been shown to help with neck pain or back pain. For those trying to prevent costly procedures or dangerous drugs, physical therapy is a completely safe, natural, and effective mode of care.

If you have pain in your neck or back, contact Washington Physical Therapy and Rehabilitation today and see how physical therapy will help you get back to a pain-free life.

Our physical therapists are trained and waiting for you; they've helped a lot of people, and you're next in line!

What can I expect from a PT treatment plan?

A personalized recovery plan that is tailored to your needs will be developed by your physical therapist.

Since the origin of your back or neck pain may vary, this treatment plan may be different for you than it would be for anyone else.

For example, you might be experiencing pain because of a herniated disc, a degenerative disc disease, whiplash from an auto accident, a sports injury, arthritis or poor posture.

A few conditions that could be the root cause of the pain you’re feeling are as follows:

  • Strains & sprains: This is a very common issue that sends people straight to a physical therapist. It is not uncommon for athletes to incur sprains and strains to the neck or back regions when engaging in sports that require aggressive overuse of a body part or muscle.
  • Osteoarthritis: Arthritis is developed due to wear and tear on the facet joints. This causes friction when bending, can result in pinching a nerve root, or in sciatica.
  • Degenerative disc disease: This condition occurs when there is wear and tear on the discs.
  • A herniated disc: This condition occurs when the gel-like material of the disc bulges or leaks out.

How can a physical therapist help me?

A thorough evaluation of your physical condition will be done, and a customized recovery plan will be formulated to remedy the cause of your back or neck pain.

To find the root cause of your back or neck pain, your physical therapist will perform a comprehensive examination. To test your range of motion, he or she may use an instrument called a goniometer. It is also likely that they will conduct a strength test on you.

Spinal mobility is assessed along with palpation in order to find sore or tight muscles. Your physical therapist will also ask you to perform some activities in order to find out what your level of functional mobility is.

Your physical therapist will also take a look at your medical history to see if there are any factors that could be contributing to the discomfort you are currently experiencing, such as previous accidents or surgeries.

During this time, you can discuss the things that you are now not able to do as a result of any past injuries you might have sustained.

What else should I know?

There are several common methods of physical therapy for neck and back pain. Physical therapy for these disorders focuses on spinal support systems.

They include tendons, ligaments, muscles and joints. Physical therapists typically provide stretches, exercises, and adjustments to alleviate discomfort in the neck and back.

Some therapists also use water exercises to make the therapy even easier. Aquatic therapy is helpful because the buoyancy of the water eliminates the pressure from the cervical and lumbar spine when you exercise.

Passive physical therapy also involves a range of techniques, such as heat or ice therapy, massage therapy, electrotherapy, and ultrasound therapy.

Heat or ice therapy can increase blood circulation to speed up the healing process and reduce swelling and inflammation. Massage therapy will relax your muscles to reduce your pain.

With electrotherapy, electrical waves are sent directly to the sensory nerves to prevent the signs of pain from reaching the brain. Ultrasound therapy uses sound waves to reach deep into the tissues and soothe affected areas.

Ready to get started?

Make a call today and learn how we can get you on the road to recovery.

When we have the answer right here; there's no need to suffer from pain any longer! Contact Washington Physical Therapy and Rehabilitation today.

Source:

Improve Your Balance Today with Core Strengthening Exercises

Become Steady on Your Feet with the Help of Physical Therapy!

Did you know that strengthening your core muscles is related to the development of better balance? It’s true!

When your core muscles are good, they have a better chance of stopping you from suffering chronic lower back pain and other injuries.

They can even stop you from losing your balance or falling over. A strong core helps hold you in an upright position, particularly as you get older and become more at risk of falling and injuring yourself.

If you are interested to learn more about developing a core routine to strengthen your balance, please contact Washington Physical Therapy and Rehabilitation. Schedule a meeting with one of our licensed physical therapists today!

Have you tried the drawing in maneuver?

To start with, stand up straight. Find the right pelvic position by moving your hips forward and backward until you are relaxed. Then take a deep breath and draw your belly button to your spine. Make sure you don’t hold your breath, because this isn’t a breathing exercise!

You’re supposed to be able to speak, breathe, and walk around your house with your belly button pulled in. It sounds pretty straightforward on paper, but if you’re older, recovering from injury, or out of shape in general, it’s going to be a little difficult at first.

The goal is to build up your core strength until you can keep your belly button for 30 seconds. Then you can move on to some more demanding core exercises.

If you feel any pain at all from this maneuver, stop right away, as it shouldn’t be painful!

As you build up your core, your physical therapist will recommend that you move on to more strenuous tasks and workouts that are better suited to your age and capacity.

They range from bridges and planks for more athletic individuals, to gentler routines (like yoga) for older individuals. Your therapist will also work with you on clear core activities to help you balance.

Improve your core muscles strength and balance with PT!

You don’t need a bunch of expensive gym equipment to start working on your core strength. In fact, here’s a quick exercise that many physical therapists will recommend if you’re just starting out. It’s called the “drawing in maneuver,” or if you prefer the less fancy term, “sucking your gut in.”

Contrary to what many believe, it’s not necessary to go out and buy a ton of expensive gym equipment or memberships to work on your core strength. According to the Mayo Clinic, any exercise that involves the use of your abdominal and back counts as a core exercise.

Here is a fast and easy exercise that many physical therapists recommend to patients who are just beginning to work on theirs. It’s referred to as the “drawing-in maneuver.” We all have probably done it before; ever heard of the phrase “suck your gut in?” This is pretty much the same thing!

What should I know about my core?

Most people believe that when you’re working on your core, you’re just doing abs, but your core muscles are more than just abs! There are two types of core muscles: the inner core and the outer core.

The inner core muscles are attached to the spine. These are the muscles that balance the core and hold it in the correct place. The outer core muscles work together with the inner core muscles when you need to rotate your body to perform much of everyday physical activities.

Core stability has to do with the inner core muscles. These muscles are stabilizing for the spine. Core strength relates to the outer core muscles, and when properly formed, works to help you move about with ease.

Frequent visits with a licensed physical therapist will help you train your inner and outer core muscles for improved balance and movement!

How balance and core strength complement one another in your core muscles

In total, your body has three systems that help regulate and sustain your balance. The first one is the vestibular system, which is responsible for giving your brain the necessary information it needs about how we move, our head position, motor functions, etc.

The liquid in your inner ear functions as part of this system, sort of like a “carpenter’s balance” to keep you level. If you’ve ever found yourself feeling off-kilter or dizzy, it means that the liquid in the vestibular system is off a bit.

The second balancing system is your visual system. Your eyes send informational signals to your brain regarding your position in relevance to the world around you. The third balancing system is the proprioceptive system, which deals with your core and the muscles in that area.

Your proprioceptive nerves are sensory nerves located all over your body. They make you aware of your posture, as well as aware of where you are positioned compared to things surrounding you.

In order to stay properly balanced, all three of these systems need to be in equilibrium. A weak core is one element that can not only throw off this internal equilibrium, but can also make you feel off balance to the point of falling over.

Improve your balance today!

Physical therapy will help if you have a poor core or are struggling with balance!

Your physical therapist will conduct a comprehensive evaluation of your condition, determine your physical ability, and build a personalized care plan to suit your needs.

Please contact Washington Physical Therapy and Rehabilitation and arrange a meeting today to get started with a physical therapist.

Source:

Ready to Gain More Energy and Say Goodbye to Pain?

Better Your Health with These 5 Tips!

If you have recently been dealing with pain and are searching for lasting relief, our physical therapists are here for you. With a personalized physical therapy plan, you can discover highly efficient ways to treat your pain and improve your overall energy levels.

Our physical therapists have the experience to help you actually live a pain-free life. Please contact Washington Physical Therapy and Rehabilitation today to learn more and arrange your first appointment with us!

Here are five helpful tips that you can use to generate more energy and alleviate acute or chronic pain!

1. Make sure to hydrate

It is recommended that we drink about an ounce of water for each pound we weigh each day! That seems like a lot, but it normally averages out to be around 7-8 glasses.

Drinking enough water will prevent you from dehydrating, and this will allow you to avoid muscle cramps, headaches, fatigue, and constipation.

Water is always the healthiest drink option, so make sure you keep a full bottle or thermos near you at all times during the day.

You will notice that the more water you drink, the less pain you feel, and the more energy you have. The added bonus is that it can help you keep your appetite under control so you’re less likely to gain unnecessary weight.

2. Practice proper posture

If you make improvements with your posture it can make a massive difference with your overall health.

A physical therapy program can help you improve your posture, and this is something you can also carry out long term. Sitting and standing with your shoulders back, chest out, and a straight spine is a good start.

Avoid sitting slumped over a book, desk, or your computer at work! Your physical therapist can guide you towards proper posture habits that will help relieve pain and pressure.

3. Make ergonomic changes to the way you sit

The way you sit can have a massive impact on your pain and energy levels. Your physical therapist might recommend that you change the way you’re sitting to relieve pain.

A lumbar cushion behind your back can help relieve pressure in your lower back region. By avoiding pain, you’ll feel less zapped of energy at the end of the day. Your physical therapist will be able to offer a specialized treatment plan full of tips and exercises to help you adjust your sitting habits at home and in your work environment.

It’s also important to make sure you’re not sitting for prolonged periods without breaks. According to the Mayo Clinic, “Research has linked sitting for long periods of time with a number of health concerns. They include obesity and a cluster of conditions — increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels — that make up metabolic syndrome.”

Be sure to take breaks at work and get up to move around!

4. Get moving

Most of us underestimate how critical it is to move around a lot every day. This is something physical therapy will make very clear to you! When you are in pain, it might be instinct to curl up in the fetal position on your side, but that’s the worst option you can choose.

Forcing yourself to get up and walk around a bit every hour is a better choice, even if you just take a simple walk around the room. This can help relieve your pain immensely, and give you an extra boost of energy.

5. Make sure to breathe

Obviously you’re breathing all the time, however, it’s not focused breathing! Your physical therapist will show you how practicing focused breathing techniques can help relieve your pain and give you an energy boost during the day.

Every few hours, make sure you take a moment to yourself to stop, shut your eyes, and breathe. Breathe in deeply through your nose.

Make sure your lungs are as full as possible, and then breathe out through your mouth. Let a bit of air out through your lips by keeping them lightly pursed, and focus on nothing but your breathing for a few minutes.

You’ll be shocked at how much of a difference it can make with your energy and stress levels!

Ready to get started?

Physical therapy is a safe, healthy, non-invasive way to recover from injury or illness and get back to feeling your absolute best. Be sure to use the tips above to add to your customized physical therapy plan for optimum results.

If you’re ready to learn more about how healthy eating and exercise will bring back your energy and alleviate irritating pain, we’re here for you! Call Washington Physical Therapy and Rehabilitation today to arrange a consultation with a licensed physical therapist!

Source:

Ready to Relieve Pain the Natural Way? Say Goodbye to Drugs with PT

Kick Pain Management Drugs to the Curb Today!

The world we live in today is heavily medicated. Go to any grocery store or pharmacy and you'll find countless over-the-counter drugs. Doctors also consistently prescribe more extreme pain relievers, including opioids that have been widely abused over the years. Drug abuse is everywhere, and it is an ongoing battle that patients are constantly fighting.

If you've ever experienced an injury, you know it can turn your everyday life upside down. If it's a car accident, a sports-related injury, a workplace injury, or even an unintentional fall, the pain from a sudden injury can make you feel helpless. To fight this, many people resort to pain-relieving medications, such as opioids. However, what many people don't know is how much more damage these drugs do to their body than they realize.

If you're struggling with chronic pain but don't want to pump your body full of addictive drugs, you'll be delighted to discover a better, safer alternative: physical therapy. Physical therapy is a natural and effective approach to chronic pain that can make you feel better in the long-term. Let's look at how this kind of natural treatment will boost your quality of life!

You can choose the natural path to pain relief!

Your physical therapist is going to show you what to do but they don't have to do all the work! In order for physical therapy to be effective for you, you have to make an effort.

Our physical therapists here will take the time to teach you about your pain and the value of maintaining your stretches and workouts at home for long-term relief.

However, at the end of the day, you make the decision to completely partake in your journey to get rid of pain!

How can a physical therapist help relieve my pain?

Because everybody is different, and the pain levels of everyone are different, physical therapy procedures must be as well! Depending on your particular condition, your physical therapy pain treatment strategy may be different from anyone else's.

Your doctor might decide to use massage therapy, heat, ice, ultrasound, or other therapies to relieve your pain and speed up the healing process if you are dealing with pain from a recent injury.

If you are able to get up and exercise comfortably, a physical therapist will recommend simple stretching, walking, swimming, or cycling to assist with the mobilization process.

These kinds of physical therapy are excellent for helping to restore mobility to soft tissues, allowing them to function more freely and comfortably. They are also excellent at keeping arthritic joints mobile and lubricated.

Strengthening exercises can repair and rehabilitate weakened muscles to avoid causing pain. Physical therapy often includes certain exercises to help strengthen your posture, balance, and gait.

Why YOU should choose physical therapy

If you keep up with the news on a daily basis, you’ve most likely heard about the dangers of opioids. These narcotics, which include both illegal drugs and prescription medication, are the cause for at least 115 overdose deaths in America every single day.

The APTA states that clinicians “[…] should consider opioid therapy only if expected benefits for both pain and function are anticipated to outweigh risks to the patient." Opioids are extremely powerful and can interact with other drugs in a dangerous way. They also lead to abuse and addiction as well.

Steroids are another dangerous class of prescription medication, and pose many risks and dangers to your health. Epidural steroid injections are used to relieve pain, but can cause arthritis in the hips, cataracts, stomach ulcers, elevated blood sugar, and nerve damage stemming from the injection itself.

Even ordinary NSAIDs such as ibuprofen are capable of causing liver problems and bleeding in the stomach, which is worrisome, because many people who don’t even have chronic injuries use these daily.

Physical therapy can prevent you from having to deal with all of these unpleasant side effects. Some cases of severe discomfort might still require you to take medication, but physical therapy helps plenty of patients decrease -- or even eliminate -- their dependence on pain medication.

Our physical therapists will use a combination of treatment techniques to help get your pain condition under control, no matter if it’s from an acute injury, or a wound from a recent surgery.

Physical therapy is a good option for you especially if you’re looking for ongoing chronic pain management that doesn’t include constant drug usage, or if you’re already on other essential medications and you’re worried about how they will interact with your pain meds.

Ready to get started?

It should be clear now that opioids and over-the-counter medications are not the only choice for pain relief.

There are a variety of treatment services available to you via physical therapy. Our therapists are here, waiting for your call!

Contact Washington Physical Therapy and Rehabilitation today to learn more about our natural options and get back to a drug-free, pain-free lifestyle.

Source:

You Don’t Have to Live in Pain – Discover Relief with Physical Therapy

Finally Find the Relief You’ve Been Looking For

Have you suffered from sports injuries or a traffic accident recently? If you have, chances are you're still struggling with the consequences. It's time for a shift if you are dealing with acute or chronic pain and have yet to find relief. To learn more about how our certified physical therapists will get you on the road to a pain-free life, contact Washington Physical Therapy and Rehabilitation today.

How can physical therapy help me avoid injuries?

The nervous system can still send signals of pain even after the injury has completely healed. A physical therapist can also inform you about sensory re-education for chronic pain, in addition to offering pain relief for you. Sensory re-education reduces sensitivity and desensitizes the nervous system to the affected region.

In order to avoid re-injuring the same position in your body in the future or getting a new injury, your physical therapist will also teach you new ways to move in your daily life. For example, if you regularly lift heavy objects, you're likely to strain your muscles without noticing them until much later. Physical therapists will teach you the best ways to bend and lift without damaging yourself.

Do you have any of these conditions?

According to the APTA, “Studies have established the efficacy of physical therapy in treating and reducing pain as well as preventing chronic pain.”

Here are a few common disorders that, with the help of a licensed physical therapist, can be eased or even removed.

  • Arthritis: Arthritis is typically mistaken for a disease that one only encounters as they age, but no matter how old someone is, it can affect everyone! Therapeutic exercise services can alleviate pain and enhance the physical function of individuals with hip and knee osteoarthritis.
  • Rehabilitation done before and after surgery: "Pre-hab," or rehabilitation prior to surgery, has become more popular. It has been found to enhance patient outcomes and mechanisms of recovery. Studies also show that beginning physical therapy about a month before a planned procedure can also greatly accelerate the recovery period. During the healing time following a procedure, seeing a physical therapist is often a must to ensure proper alignment of muscles and joints when you learn to move around again.
  • Lower back pain & sciatica: Sciatica is a condition in which pain radiates down the legs, thighs, and buttocks. It is also normal for some parts of the leg to feel a numbness, burning, or tingling sensation. Exercises and stretches of physical therapy can help ease the pressure put on the sciatic nerve and in turn, minimize general discomfort felt in areas of the back.

What will a PT treatment plan look like?

Certain modalities can also be used in physical therapy to obtain pain relief.

A few are as follows:

  • Ultrasound therapy. Ultrasound technology can send sound waves deep into inflamed tissues and joints, prevent pain signals from getting to the brain, and is useful for musculoskeletal problems.
  • Electrical stimulation. Electrical stimulation is often used in some physical therapy treatment programs, where currents are sent to soothe affected areas and relieve discomfort.
  • Direct manipulation. Direct joint manipulation may be performed to enhance functioning and maintain proper alignment.
  • Massage therapy. Massage therapy is a manual procedure used to improve mobility in confined or limited areas. This is achieved by rhythmic stretching and applying deep pressure to fibrous muscle tissue. Massage therapies are effective in breaking up scar tissue and adhesions caused by inflammation or injury. It also helps increase blood flow and circulation to affected muscles and soft tissues.
  • Hot and cold therapy. Heat and ice packs may be used to reduce inflammation and pain in the affected areas. In physical therapy, this is a very prevalent treatment tool which can be used to complement other forms of pain relief.

How will physical therapy benefit me?

Physical therapy is aimed at minimizing and removing pain while enhancing mobility and function.

According to WebMD, "Physical therapy is often one of the best choices you can make when you have long-term pain (also called chronic pain) or an injury. It can make you stronger and help you move and feel better.”

Typical physical therapy includes numerous targeted workouts and pain relief stretches. You are presented with these exercises to strengthen the function of your core muscles. To help restore balance and range of motion, some physical therapists use bikes, exercise balls, weights, or other devices.

It may also be part of the recovery plan to use your own bodyweight for pushups and lunges. All exercises are intended to alleviate discomfort, target trouble areas, and relax muscles.

Ready to get started on your PT plan?

It's time to put your foot down if you are dealing with pain that affects your everyday life. Enough is enough. You don't have to deal with soreness, aches, and inflammation day in and day out that stops you from enjoying the things you love!

A licensed physical therapist will analyze your condition, determine any underlying health conditions that you may have, identify the cause of your pain, and clearly develop a personalized care plan for your needs.

To learn more about our pain management and relief options, contact Washington Physical Therapy and Rehabilitation today; our physical therapists are ready to help. Schedule an appointment with us today to find relief!

Don’t Let Pain Control Your Life – Find Relief with Physical Therapy

Did You Know Physical Therapy Could Help You Finally Find Relief for Your Chronic Pain?

As you may have already learned the hard way, chronic pain can hurt more than just your body. Conditions that limit your mobility and prevent you from pursuing your favorite activities can make you feel a gut-wrenching loss of control over your own life.

The sheer endless onslaught of pain can also promote serious mood disorders such as depression and anxiety. If you're not living the life you want, you can change that life by changing your approach to your chronic pain problem.

That's where physical therapy can come to your rescue.

Passive and active therapies to help relieve your chronic pain

Once our physical therapist has isolated the underlying cause of your chronic joint pain, we can prescribe techniques to help you start feeling - and moving - more like your old self.

Physical therapy for joint pain may start with passive exercises, in which we move the afflicted joint for you to increase its pain-free range of motion.

Exercises that reduce the amount of weight on the joints can also be extremely helpful. For instance, we may recommend swimming or water walking as a means of exercising the hips and knees without also forcing them to bear your full weight.

Other types of exercises can also help you overcome your joint pain while improving joint function. Strengthening exercises help by reinforcing the muscles and connective tissues that serve the joint. Corrective exercises and neuromuscular re-education can help you maintain a straighter, more symmetrical posture.

Last but not least, physical therapy offers a variety of helpful modalities beyond exercise. We may treat your joint pain with heat, ice, and manual therapies such as massage, just to name a few.

Take control with physical therapy

Simply taking action and trying a new weapon on your chronic pain can make you feel better by giving you back your feeling of control.

You'll feel even better once your physical therapy program starts to tame your pain and restore your mobility. A caring physical therapist provides you with all kinds of tools, beginning with a better understanding of your pain's causes and effects. You'll receive valuable education on how you can use physical therapy for a lifetime of drug-free pain management.

Then there's the physical therapy itself. Strength training, flexibility exercises, massage, laser therapy, TENS (transcutaneous electrical nerve stimulation), dry needling, heat or ice treatments, and acupuncture can all work together to reduce your pain and inflammation.

A long-term physical therapy pain management plan can even include techniques to "rewire" your brain. We can show you how to alter your relationship with your pain, enabling you to pursue your exercises and other treatments with more energy and enthusiasm.

As your pain recedes, your mood stabilizes and your sleep quality improves. Best of all, you will feel like you're calling the shots for your life once again.

Did you know chronic pain could have these limitations on your life?

Chronic pain is a lingering source of distress by definition. Pain that goes on for months or years at a time can wreck your life, especially if you know that irreversible damage lies at the root of the pain.

As a result, you may experience any or all of the following torments:

  • Depression and anxiety. There is a clear, well-established link between chronic pain and equally debilitating mood disorders. One study found that 77 percent of chronic pain sufferers also suffer from depression. Major, long-term depression can have its own negative effects on your health, from sleeplessness and fatigue to difficulty concentrating. The unpredictable or frightening aspects of chronic pain, from its impact on your medical bills to concerns over a serious illness, can also cause intense anxiety or aggravate a pre existing anxiety disorder.
  • Learned helplessness. Chronic pain can lead to a psychological response known as learned helplessness, especially when your chosen pain-fighting techniques aren't getting results. Eventually you stop even trying to combat the waves of pain and the limitations that they impose on you.
  • Lifestyle limitations. Your life was a lot more fun, varied and involving before chronic pain came along. Now that you can no longer play your favorite sport, pursue a beloved hobby, play with your kids or work at your job, you feel understandably bored and frustrated.

Physical therapy over surgery for chronic pain

According to Harvard Health Publishing,

“Trying physical therapy before opting for surgery may be the better choice. You may be able to spare yourself the expense, pain, and recovery time of surgery, says physical therapist Karen Weber, clinical supervisor at Harvard-affiliated Spaulding Rehabilitation Outpatient Centers in Braintree and Quincy, Mass.

There is growing evidence supporting that idea. In the past few years, studies have indicated that physical therapy is just as effective as surgery for relieving pain and restoring function for people with arthritis in their knees or backs.”

Schedule a consultation with your physical therapist

Don't let chronic pain tell you what to do or how to feel. Reclaim command over your life, starting today.

Contact our physical therapist to learn more about our pain-busting methods. You'll be taking the first step toward a happier existence!

Sources:

Have You Been Waking Up Feeling Achy? If So, You’re Not Alone

Did You Know Physical Therapy Can Help You Relieve Your Aches and Pains

There are few things worse than waking up in the morning to chronic pain in your neck, back, or joints. Morning aches and pains can make it difficult to complete even the simplest tasks, like getting up out of bed or putting on your shoes.

But with the help of a few physical therapist approved stretches, you can begin to work certain areas of the body in the AM to help relieve pain and discomfort. The following physical therapy stretches are ideal for starting your day with flexibility in mind.

They are also helpful in restoring your natural range of motion, reducing pain and inflammation as well. Keep reading to learn more.

3 stretches you can do in the morning to help relieve your pain

By committing to a few simple morning stretches each day, you can help to keep your body feeling limber and reduce pain in between your regular physical therapy appointments.

Some of the best stretches to use early in your day include:

The Inchworm

This is another physical therapy stretch that is great for relieving joint pain and improving circulation in the mornings.

Start by standing with your abs engaged. Slowly roll down, bending at the knee if necessary and touch the floor. Walk your hands forward, until you are in the push-up position. Then walk your feet forward, inch-by-inch, until you reach the back of your hands.

Slowly roll your body back up into a standing position. Repeat the stretch at least 5 times, with your core engaged each time.

Low Back Stretch

If you’re dealing with recurring low back pain in the mornings, this simple physical therapy stretch can provide you with a great deal of relief. Begin by laying down on your back, bending your knees and keeping your feet flat on the floor.

Use both hands to pull up one knee towards your chest, while keeping the other foot flat on the floor. Bring the active leg back to the starting position and repeat the stretch with the opposite leg. Keeping the other foot flat on the floor.

Next, bring both knees to your chest at once. Hold each position for 20 to 30 seconds and repeat the stretch at least 3 times.

Child’s Pose

Popular in yoga routines, Child’s Pose is a great stretch for connective tissue and joint pain. If you suffer from arthritis in the knees or low back pain, this is a great stretch to complete before beginning your day.

Start the pose by kneeling in bed, then sitting back so that your bottom is resting comfortably on your heels. Next, gently bend your body forward until your head touches the mattress. It can be helpful to then stretch your arms out and fold them in front of your face for additional support.

Once you’ve eased into the position, you can then reach your arms out forward to help open the connective tissues in your neck, shoulders, and back area. Hold the pose for at least 2 minutes.

Did you know staying active could also help relieve pain?

The key is to find a fun activity that you enjoy doing and that also fits your current fitness level.

If you spend your days hobbling painfully from your bed to your reclining chair and back, the notion of pursuing any kind of vigorous activity may be the furthest thing from your mind.

The truth, however, is that getting active can vastly improve your health, your comfort, mobility, and overall quality of life.

Could you be in need of a new mattress?

According to Spine Health, “Sleeping on the wrong mattress can cause or worsen lower back pain. Lack of support from a mattress reinforces poor sleeping posture, strains muscles and does not help keep the spine in alignment, all of which contribute to low back pain.

Sleep comfort is also sacrificed if a mattress does not match one's individual preferences. A mattress that provides both comfort and back support helps reduce low back pain, allowing the structures in the spine to really rest and rejuvenate during the night.”

While the Better Sleep Council recommends replacing your mattress every 7 to 10 years, the way you feel in the morning is a better indicator that it's time to replace your sleep surface.

If your mattress was once comfortable but now seems to be at the root of your aches and pains, it may be time to replace it. Physical changes like injuries, surgery and weight change can also change your body's position as you sleep, necessitating a faster change in your mattress.

Find relief for your aches and pains by scheduling a consultation with a physical therapist

If you struggle with aches and pain every morning, you should speak with our physical therapist sooner rather than later about creating a personalized treatment plan.

There's no reason to start your day off in pain and suffering through feelings of discomfort. Are you interested in learning more about the many benefits of physical therapy for pain management?

Contact us for more information and be sure to schedule an initial consultation with our friendly and experienced physical therapist today.

Ready to Leave Those Pain Relievers Behind? Physical Therapy Can Provide You With Relief

If you're taking pain relievers and just don't want to stay dependent on them forever, physical therapy can be exactly the solution you need.

Physical therapy can be very beneficial for both short-term pain (usually, that which lasts just a few weeks or months) and long-term or chronic pain (that which lasts for more than three months).

The opioid epidemic is often in the news, and it may have started you thinking about the effect that pain pills are having on your life. You might be tired of needing to take pain relievers every day when you wake up, during the day as you struggle to move without pain, and at night just to sleep comfortably.

Fortunately, physical therapy can provide you with long-lasting relief. Physical therapy can help you govern your pain without drugs, giving you a chance to break away from your reliance on opioids.

Relieving pain with physical therapy

Physical therapy can help you get a handle on your pain so that you don't need opioids anymore. Of course, you should only discontinue high doses of opioids under professional medical supervision (to prevent a potentially dangerous withdrawal).

In the meantime, however, our physical therapist can work with you on treating the biomechanical problems that caused your pain in the first place.

Here are just a few of the physical therapy modalities that can help you conquer your pain:

  • Exercises can increase your pain-free range of motion, strengthen the muscles that support your body, and increase blood flow to reduce inflammation.
  • Massage therapy can control painful muscle spasms, help the tissues expel inflammatory substances, and direct more blood and oxygen to an injury.
  • Laser therapy can ease pain caused by injuries, arthritis, muscular strain, tendinitis, or neuropathy.
  • Transcutaneous electrical nerve stimulation (TENS) uses electrical energy to block pain signals to nerves.

The many benefits of physical therapy

Physical therapists are now equipped to help you in two different ways: by restoring your function and relieving your pain.

Your physical therapist restores your function by strengthening the weakened muscles, ligaments, tendons, and body tissues. This allows your body to heal and gives you the strong support system you need to enjoy full function long-term.

In addition to getting stronger, you'll also get pain relief from the newest evidence-based pain interventions.

Your doctor and physical therapist can work together to help you feel better. Instead of opioid pain medications, which can be addictive and even deadly, your doctor may prescribe an option like nerve membrane stabilizers and then send you to a skilled physical therapist who can help you heal without the interference of opioid medications.

Your physical therapist can also help you with stress management.

If you're dealing with stress and anxiety because of your pain, physical therapy can improve your life by teaching you new mindfulness techniques like meditation, stress reduction exercises, and other alternative ways to deal with the situations that tend to lead to problems.

Opioids vs. physical therapy

Opioid medication does play a role in pain management, but it's really best for situations where you feel severe pain immediately after the injury or immediately after surgery. Ideally, opioid medication should be used sparingly and only for a week or less.

Opioid medication was never designed to be the type of drug that you take for months, years, or a lifetime. Opiates can trigger extreme sensitivity in your pain receptors, which is why they may end up making your pain even worse over time.

That's why physical therapy is such a good alternative. It allows you to bypass that chronic dependency. Physical therapy is designed to relieve the pain without drugs.

If it seems too good to be true, just keep reading. You'll learn how physical therapy can stop the pain and help you leave the pills behind for good.

Evidence supporting PT

As stated by the APTA website, “The White House has announced that APTA is among the organizations that have joined a public-private partnership to combat opioid usage and prescription drug abuse, and that the association will reach out to the public and its members to deliver the message that pain can be effectively managed through conservative, non drug approaches.

Physical therapists can help individuals manage pain, and greater use of physical therapy could make a real impact on the tragic levels of drug abuse in this country—abuse that often begins with a prescription for pain medication."

If you are ready to find relief without the side effects of opioids, contact us today.

Find fast relief today

Physical therapy isn't just about your pain. It's about your whole-body function, your mental wellness, and your long-term health.

Your physical therapist can help you improve every aspect of your wellness to overcome pain and enjoy a life without the fog of pain pills for the rest of your life.

Get in touch with our caring physical therapists at Washing Physical Therapy and Rehabilitation to get past pain medication now.

Sources:

Feeling Achy or Sluggish? These 5 Tips Can Help You Feel Healthier!

Did You Know Exercise Could Help Improve Your Overall Health and Wellness?

Staying active is one of the key factors in maintaining long-term health. Fitting exercise and even moderate activity into your daily routine; however, isn't always easy.

Whether it's because of a busy schedule or a health condition, you may find it difficult to get the daily exercise you need. The following are five easy ways to stay active.

1. Prepare your meals at home

Cooking at home not only means healthier eating but is an easy way to stay active and burn a few extra calories.

Standing on your feet, moving around the kitchen, and chopping and mixing food burns a lot more calories than eating out.

When you take into account shopping for groceries, pushing a cart, and the clean-up after a meal is over, this can add up to a lot of activity.

2. Get moving with your pet

Getting a pet, especially a dog, will help improve your overall activity level. You're more likely to enjoy moving if you have a cat or a dog to play with.

Taking daily walks and spending time with your pet outdoors is a fantastic way to get moderate exercise that is both fun and healthy.

Having a pet may also reduce anxiety, depression, and loneliness.

3. Consult with a physical therapist

Physical therapy can help improve long-term injuries that never completely healed and reduce the pain from chronic conditions such as arthritis. Even if you're in relatively good health, physical therapy can help you stay active and feel more energetic.

A physical therapist can design an exercise routine that can improve your overall stamina, strength, and flexibility.

Whether it's athletic improvement or the ability to carry out daily activities with greater ease and endurance, physical therapy can provide a number of benefits.

4. Get moving during your work breaks

If you have a desk job, you should already know how important it is to get up and periodically start moving around. You can walk the stairs or around the perimeter of your office during lunch breaks.

There are even simple exercises and stretches you can do at your desk. If you don't work outside the home, you can still incorporate walking breaks and intermittent stretching into your daily routine.

5. Go walking!

You probably already know that walking is one of the easiest and best forms of exercise. But are you taking advantage of all your opportunities to walk?

Are you walking up and down the stairs in your home or apartment instead of always taking the elevators or staying seated for long periods of time?

Even walking to the end of the drive each day to get the mail instead of picking it up from the car window can make a difference.

There are a few tips to follow that will encourage you to walk more:

  • Get a walking partner. Having someone who will keep you accountable will help you stay motivated on the days you don't feel like walking.
  • Walk with a pedometer. A pedometer is a low tech item that counts the number of steps you take. It's a fun way to keep track of how far you've walked.
  • Wear more comfortable shoes. If your feet are sore because of shoes that fit poorly, you'll be less likely to spend time walking. A physical therapist can help you select the best shoes.

Another tip on getting active

The key is to find a fun activity that you enjoy doing and that also fits your current fitness level. If you spend your days hobbling painfully from your bed to your reclining chair and back, the notion of pursuing any kind of vigorous activity may be the furthest thing from your mind.

The truth, however, is that getting active can vastly improve your health, your comfort, mobility, and overall quality of life.

Remember to avoid injuries!

While it’s always important to get active to relieve aches and pains, and to improve your health and wellness, it is also important to avoid injuries.

Here are some great ways to avoid injuries while also staying active:

  • Using the proper equipment. When engaging in any type of physical activity, it is important to make sure you have the right equipment. For example, running shoes, hiking boots, helmets, and more can help you avoid injury and stay safe while doing the activities you enjoy. They can make all the difference when it comes to preventing injuries.
  • Staying within your abilities. It is important to train and practice for any physical activity you’d like to try. Start small in the beginning and build up from there. For example, if you aren’t used to running but you’d like to complete a 5k, don’t start off with 3-mile runs. Begin with a half mile and slowly build up. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. A physical therapist can help you understand the limits of your body and can create an exercise plan for you to reach your physical goals.
  • Hydrating and eating nutritious meals. Did you know that your body is over 70% water? Because of this, it requires water in order to remain supple and function properly. Without adequate water and nutrition, your body’s tissues are more prone to over-stretching and injury. Make sure you drink the recommended 8 glasses of water a day, and always keep a water bottle with you when you are working out. If needed, you can also replenish your electrolytes with sports drinks, such as Gatorade.
  • Stretching. This is one of the most important ways to prevent injuries. Your tissues require water in order to be elastic, and stretching helps to bring water into the tissues. This increases muscle flexibility and prevents them from becoming stiff or tight, thus decreasing the chances of them over-stretching and/or tearing.

Ready to get started?

Making a few simple changes in your life can dramatically increase your activity level.

These changes, along with visiting a physical therapist, can improve your health and overall well-being. Contact us today!

Source:

The Drug-Free Path to Pain Relief: Physical Therapy

Pain is a serious problem in today’s world. An estimated 1 out of every 5 Americans suffers from some degree of chronic pain, and 8 percent of those sufferers find the pain so intense that they can’t pursue their normal activities. It’s little wonder, then, that painkillers and anti-inflammatory drugs have grown into such a mammoth industry. Unfortunately, these drugs offer their own share of troubles, from addiction to dangerous effects on internal organs. Many people are now seeking effective pain relief that doesn’t come from a pill bottle. If you’re one of those people, you need to know about the amazing pain-busting potential of physical therapy.

The Problem With Painkillers

A variety of over-the-counter and prescription medications promise to ease pain and inflammation temporarily. Steroids do this by suppressing the immune system for people suffering from painful auto-immune disorders (such as rheumatoid arthritis). That same immune-suppressing power, however, also makes the body more vulnerable to infection. Long-term steroid use has also been associated with cataracts, glaucoma, hypertension, water retention, acne, high blood sugar and osteoporosis. NSAIDs (non-steroidal anti-inflammatory drugs) block the production of inflammatory chemicals in the body. These drugs aren’t necessarily safe, either. NSAIDs can cause stomach bleeding and kidney damage in some individuals. They have also been associated with elevated heart attack and stroke risks.

Perhaps the most ominous danger comes from opioid drugs. Opioids can deaden more than just pain. These powerful drugs caused over 70,000 fatal overdoses in 2017 alone. Some of these deaths may have been related to recreational drug use, but over 60 percent of the deceased were chronic pain sufferers.

Physical Therapy for All-Natural Pain Management

Physical therapy offers numerous advantages as a safe, effective, all-natural pain management tool. A physical therapist takes each individual’s symptoms (and those symptoms’ underlying causes) into account when devising a physical therapy plan for pain management. Your plan might include modalities such as:

  • Aerobic exercises to get the blood flowing and encourage joint lubrication
  • Resistance training exercises to strengthen muscles, making physical actions less of a strain
  • Cold laser therapy and/or massage therapy to boost circulation, relax tissues and reduce inflammation
  • Electrical nerve stimulation to interrupt pain signals
  • Chiropractic adjustment to help joints move more freely and correct painful musculoskeletal imbalances
  • A soothing combination of heat therapy and cryotherapy

Physical therapy appears to have one more major contribution to make toward freeing pain sufferers from their symptoms. Some physical therapists have adopted “brain-rewiring” techniques such as graded motor imagery to help patients develop a new perception of their pain — one that allows them to master and minimize their responses to it. This form of physical therapy seeks to give individuals more control over their pain so that they can tolerate more exercise, which then reduces the pain even more.

Physical therapy can do more than just help you feel better. By providing you with non-pharmaceutical pain control measures, this form of care can help you steer clear of the side effects of prescription and non-prescription drugs. Better yet, you’re going beyond the temporary numbing of your symptoms by actually treating the underlying causes of those symptoms. Why settle for the illusion of relief when you can have the real thing — and improve your health and functionality in the process?

Looking for Answers to Your Pain? Talk to Our Physical Therapist

Our physical therapist will be happy to create a pain management program just for you. Request an appointment with Washington Physical Therapy and Rehabilitation today!

Source:

Quick Links

Request Appointment

Are You Ready To Live Pain-Free?

Request An Appointment