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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.

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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.

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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!

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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.

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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!

Put Aches and Pains Behind You – With a Diet Change!

A Nutritional Diet Can Provide You with Pain Relief!

Certain foods with a specific diet have been known to alleviate inflammation, where some foods can aggravate it.

In fact, according to Harvard Health Publishing, “A lot of chronic pain is the result of chronic inflammation, and the evidence is quite strong that your diet can contribute to increased systemic inflammation."

If you work with a physical therapist to help manage a chronic pain condition, you will probably receive some nutritional advice as part of the process.

Physical therapists are not nutritionists, but providing nutritional advice to patients is well within the scope of a physical therapist's duties.

For some chronic conditions, dietary changes can make the biggest difference in reducing or eliminating pain. If you'd like more information on how nutrition and physical therapy go hand-in-hand, give our office a call.

Pain relief and lifestyle changes

By maintaining a nutritious dietary plan with the help of a physical therapist, you should quickly begin to notice a decrease in your pain and inflammation symptoms.

In addition to this, you can also help manage your pain and inflammation through:

  • Daily exercise: Exercise will keep the muscles warm, which can alleviate pain or stiffness, and stop the inflammation from becoming worse.
  • Stress management: If you’re feeling mentally stressed, your body can become physically stressed - causing more inflammation and a longer recovery rate. Taking time to relax can actually allow you to heal quicker!
  • Weight loss: If you have some unwanted weight, getting down to your ideal body weight will help with your pain and inflammation.

How can nutrition help manage the pain of my condition?

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

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

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

Physical therapy and nutritional advice

Using proper nutrition can prevent many types of disease and illness. The good news is that correcting your diet can also help to reverse the symptoms and pain of many conditions.

Your physical therapist will not only help you to restore muscle and joint pain through exercise, but also through nutritional advice.

During your first appointment with a physical therapist, addressing your dietary status and needs may be a key part of the process.

In some cases, patients can also be referred to a dietitian. You may be prescribed an entirely new diet to help reduce chronic aches and pains, lose weight, and improve your overall health.

Here are two possible diets that a physical therapist might recommend for patients:

  • Mediterranean Diet: The Mediterranean diet has been linked to the strikingly low rates of heart disease in certain Mediterranean countries. This diet features a lot of fish with Omega-3 fatty acids. It's also high in plant-based fats such as olive oils and nuts.
  • DASH Diet: DASH stands for Dietary Approaches to Stop Hypertension. It's a diet that is low in saturated fats and cholesterol, and which has a heavy emphasis on more fruits and vegetables. The DASH Diet can reduce hypertension and lower the risk of heart disease, while also helping patients to manage their weight.

Having a physical therapist work with you to manage your pain through exercise and diet can turn your life around.

Physical therapists help hundreds of thousands of patients each year to improve their health and reduce aches and pains.

Ready to make nutritional changes?

If you're ready to schedule your first appointment with a licensed physical therapist, call our office at Washington Physical Therapy & Rehab today!

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.

Stand Up to Your Back Pain with Physical Therapy Relief

Most Americans will suffer temporary back pain at some point in their lives. When back pain is not temporary, however, it becomes a major quality of life issue. The good news is that you don’t have to live with back pain permanently. Taking a proactive approach like working with a physical therapist can help you find back pain relief at long last. Contact Washington Physical Therapy and Rehabilitation for more information on how physical therapy can relieve your back pain.

Types of Back Pain

There are three main types of back pain:

  • Acute Back Pain: Acute back pain is the most common type. This is a temporary pain that goes away in less than three months.
  • Recurrent Back Pain: This occurs when acute back pain goes away for a while, but then comes back periodically.
  • Chronic Back Pain: If back pain lasts longer than three months without subsiding, it is classified as chronic.

Back pain is usually not serious and will resolve on its own. Recurring pain and chronic pain, however, can be a sign of a more serious health problem. There is a broad range of potential physical conditions that could be causing your back pain, which include osteoporosis, degenerative disk disease, a herniated disk, fractures or lumbar spinal stenosis.

Diagnosing Back Pain with a Physical Therapist

Your journey with a physical therapist will start with a discussion of your symptoms. Your therapist will also review your medical history for any past injuries or illnesses that could be contributing to your current pain. Your physical therapist will also conduct an exam to assess how you are able to move and function as a result of your back pain.

The diagnosis phase will also involve some tests to find symptoms of more serious conditions. If your physical therapist suspects that there is a serious health condition contributing to your back pain, you will likely be referred to a specialist for more testing. In most cases, this will not be necessary.

Physical Therapy for Back Pain

Once your back pain has been diagnosed, a personalized course of physical therapy will be outlined for you. Treatments for back pain will vary based on the diagnosis, your age, weight, physical ability and other factors. Your course of treatment may include any of the following:

  • Stretching and strength-building exercises
  • Manual therapy and spinal manipulation to improve joint mobility and relieve tissue pain
  • Education on how to take better care of your back, such as proper methods of lifting, bending, sitting and sleeping positions
  • Hot or cold treatments, or electrical stimulation, for pain relief
  • Posture work to provide better support for your back

Physical Therapy Strategies for Back Pain

Over the course of your work with a physical therapist, your progress will be monitored to ensure that you are recovering. The goal is to eliminate the back pain so that you can live a normal life. A big part of working with a physical therapist is that you will learn strategies for movement and carrying out daily tasks in ways that will prevent the pain from recurring.

For example, your therapist will show you proper posture techniques while you are at home, at work or enjoying leisure activities. You will also learn how to keep up a regular exercise regimen to keep your supportive muscles strong, which will prevent the back pain from coming back. If your weight is contributing to your back pain, you will learn nutritional advice in addition to exercise to control your weight and keep back pain at bay.

The key is to be proactive in standing up to your back pain. If the pain lasts longer than three months, it probably won’t go away on its own. Request an appointment with Washington Physical Therapy and Rehabilitation today!

A Tasty Way to Get Pain and Inflammation Under Control

Who says that getting healthy has to be a chore? You’ll be delighted to learn that simply by modifying your diet, you can get chronic pain and inflammation under better control (or possibly even avoid those symptoms entirely). Better yet, the diet you choose doesn’t have to taste like a punishment for previous bad behavior. Washington Physical Therapy and Rehabilitation typically recommends dietary changes alongside exercises and other natural techniques as part of a holistic physical therapy program. Try replacing some of your old, regrettable menu items with this pain-reducing, anti-inflammatory diet.

Lean Protein Choices (Instead of Fatty Fried Meats)

It’s all too easy to settle for hamburgers, fried chicken, deli meats and other convenient protein sources — but they don’t seem so convenient once the pain and inflammation set in. You can easily correct this problem by switching to healthier proteins that include all the nutritional value without the inflammatory properties. Try gracing your table with fish (especially fatty fish such as tuna or salmon, which are high in anti-inflammatory omega-3s), tofu dishes and legumes.

Colorful Fruits and Vegetables

Fruits and vegetables come in an eye-popping array of colors, from deep purple and brilliant green to neon orange and brilliant yellow. But these colors aren’t just for show; they’re a sign that you really need to be eating more of these foods. The amazing colors are provided by antioxidants, nutrients that posses powerful anti-inflammatory powers. Broccoli and cabbage are loaded with Vitamin K, a notable inflammation fighter. Make fruits and vegetables a cornerstone of your diet, and you’ll be well on your way to feeling better.

Gut-Friendly Yogurt and Fermented Foods

There’s a constant battle going on in your gut between “bad” bacteria (which promote inflammation, chronic pain and digestive discomfort) and “good” bacteria (which support digestive health by crowding out the “bad” bacteria). You can give the good guys an edge by adding plenty of probiotic foods to your diet. Options include low-fat yogurt and fermented products such as kimchi, sauerkraut, miso and pickles.

Health-Enhancing Spices

As delicious as these foods are, you’ll most likely want to add a little spice here and there. Fortunately, mother Nature has provided a whole catalog of herbs and spices that actually help to reduce pain and inflammation. If you enjoy Indian food, for instance, you’ll love the fact that turmeric contains curcumin, a powerful inflammation reducer. Garlic offers high levels of diallyl disulfide, another natural anti-inflammatory. Cayenne pepper is rich in a natural pain reliever called capsaicin. Don’t forget the oregano for a healthy dose of antioxidants.

Naturally Nice Desserts (Instead of Refined Sugar)

Refined sugar is notorious for feeding painful inflammatory disorders and symptoms. In fact, just one sugary soda per day has been shown to increase rheumatoid arthritis symptoms in women by 68 percent. The good news is that you can have a pretty sweet diet without the sugar. Try serving fresh or frozen fruit at the end of a meal for a refreshing change that won’t set off your pain sensors. If you must use a packaged sweetener, a natural option called stevia is probably the next-healthiest choice.

A Tasty Complement to Physical Therapy

As you start to feel the pain-relieving, anti-inflammatory benefits of your new dietary habits, you can get even more benefit from physical therapy and other pain management options. Washington Physical Therapy and Rehabilitation can help you construct an entire lifestyle plan that incorporates diet, exercises, healthy ergonomics, and other strategies for helping you feel great. Contact Washington Physical Therapy and Rehabilitation today!

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The Best Treatment Method for Solving All of Your Aches and Pains

Whether you have recently started waking up with generalized aches and pains, or suffering from chronic pain for a long time, physical therapy has been proven to be the best possible treatment method for you. A sedentary lifestyle, lack of exercise, poor nutrition or an injury can all contribute to aches and pains. The bad news is that the pain is probably not going to go away on its own. The good news is that a physical therapist can put you back on the right track and help get rid of those aches and pains.

Sources of Aches and Pains

If you suffer from generalized aches and pains when you wake up in the morning, here is what your physical therapist will tell you. Our bodies build up inflammation in the tissues throughout the day. This can be extremely subtle and you may not notice it, even by the end of the day. But when we lie down and go to sleep, the inflammation can thicken and settle into your muscles. This in turn immobilizes your joints and can lead to aches and pains when you wake up. That same process repeats, day after day.

Eventually, chronic pain can set in if you do not make any lifestyle changes to correct the problem. This is why it is a great idea to contact our office for a consultation, before the pain leads to more serious health problems.

Diagnosing Aches & Pains with a Physical Therapist

Your first visit with a physical therapist will involve a conversation about your symptoms and medical history, as well as some simple tests. Be prepared to answer questions about past injuries that may be contributing to your current aches and pains. Your diet, exercise routine and daily activities will also be discussed. This is to give your therapist an idea of the possible cause or causes of your aches and pains.

You will then be given a series of tests, based on your description of your symptoms. These will involve posture and range of motion exercises, and possibly some strength and resistance tests. When your therapist knows where you are experiencing aches and pains and has determined the likely causes, your personalized physical therapy treatment plan will be drawn up.

Physical Therapy for Aches and Pains

Physical therapy has a wide range of tactics and techniques that can be deployed to help with pain management. Here are just a few:

  • Tissue massage
  • Joint and bone manipulation
  • Movement therapy and exercise
  • Cold laser therapy to release endorphins
  • Microcurrent stimulation to release serotonin
  • Manual therapy

Within each of those categories, your physical therapist has a lot of tools and techniques at their disposal. For example, movement therapy and exercise might mean running on a treadmill, or working in a swimming pool. It all depends on your physical condition, the source of your aches and pains, and the treatment methods that are most likely to meet with results.

Tips for Ongoing Pain Relief

Your physical therapist will also work to educate you on ways to keep aches and pains at bay, by living a healthier lifestyle. This can range from advice on staying hydrated and enjoying better nutrition, to exercises and stretches you can do at home. The goal is to get you to the point where you are motivated to stay healthy without the need for regular physical therapy sessions. All of this will contribute to solving your aches and pains.

If aches and pains are starting to lower your quality of life, it’s time to take that first positive step by calling our office. Contact us today to schedule your first appointment with a trained and licensed physical therapist.

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