Why Seeing Many Different Practitioners Isn't Getting You The Results You Want

 Pain can make us do things we never thought we’d do. It may drive us to take painkillers every few hours, turn to ice/cold packs in frustration, or kick us into high gear in the gym or our yoga classes. It may even lead some of us to turn to injections. The bottom line is that pain has a way of turning the world upside down; it can push people into the arms of the strangest ‘cures’ just so that they may be rid of the discomfort and daily agony. But, how often do those solutions and cures really work? If you’re dealing with terrible, debilitating pain, how well is that downward facing dog really coping with treating the issue? My bet is…not very well.

Now, there’s nothing wrong with trying different things and seeing different types of practitioners. In fact, chiropractors, yogis, Pilates coaches, acupuncturists, and even gymnast instructors, all serve an important purpose. Here’s the thing, though: the therapies and activities they offer can only be positive additions to your life if they are done in conjunction with a therapy that tackles the root cause of the problem.

Let me explain. When we sign on to the latest rock climbing expedition, or grit our teeth as we ease into the lotus position, our back pain remains lingering in the background. Similarly, if we pop a few painkillers and sit on the sofa for a couple of hours, that certainly doesn’t mean the pain is gone. On the contrary! All it really means is that you’ve gained a little temporary relief from a permanent, heartbreaking situation.

And I’m afraid to say that the activities you may take for granted- walking, hiking, dancing, and even swimming – could be potentially high-risk ones for those who suffer from back pain.

You see, if the root cause of the problem isn’t diagnosed, how can you possibly be sure that partaking in those activities won’t aggravate the problem even more?

The truth is, the problem isn’t necessary abseiling in your local gymnasium, or trying that new aerial acrobatics class – the problem is that the root cause of your problem hasn’t been diagnosed. If you see practitioners based on the fact that you think you ought to move more, ought to stretch more, or ought to be poked and prodded more, then the treatment you get just won’t work.

Here’s why: if the root cause of the problem isn’t correctly diagnosed and treated accordingly, nothing you do will make a real, lasting impact. If, however, you do get the root cause diagnosed and treated according, your new found love for hiking, rowing, or Thai massage, will only be a bonus.

So, let me be clear. Different activities and different therapies do serve their purpose, but the reason you’ve probably not seen many results from your yoga retreat in Napa, or your acupuncture party last week, is that the root cause of your pain remains a mystery. People are very, very good at making pain disappear for a little while, but unless you are a qualified, hands-on professional, treating pain safely and permanently, then positive, lasting result are few and far between.

Now, I know you’re thinking that your friend down the road told you her sciatica was playing up and that you’ve probably got it, too. Maybe your other friend at the pharmacy’s husband recently had surgery and now seems to know all there is to know about back pain. It may even be that you, yourself, have researched pain in your knee, back, neck or shoulder, and are now confident in your ability to self-diagnose. Well, accepting advice off the cuff, and even trusting in YouTube, may cause you some problems down the line… the body is incredibly complex and works via an intricate ballet of balance, coordination, muscle tension, and overall posture. At the end of the day, the chances are that you may not successfully diagnose the root cause of the problem or treat it accordingly, thereby putting yourself smack-bang in the middle of potential further damage, frustration, and pain.

Perhaps, however, you’ve gone to see many different medical doctors, and the advice/treatments you’ve been given haven’t really gotten you too much further than your friend’s from the pharmacy. This can be incredibly frustrating. The thing is, GP’s and other doctors often don’t have enough time to truly diagnose and treat your issue with care. This is not because they don’t want to do it; rather, it means that the system doesn’t afford them that luxury. You haven’t been getting results it may be because you’ve not been able to get the quality treatment and diagnoses you deserve.

Alright, so what do I mean by diagnosing the problem, and surely your local Pilates teacher, acupuncturist, or chiropractor could do that, right? Well, no, not unless he/she is also a qualified, hands-on physical therapist. The thing is, diagnosing the root cause of the problem takes a lot of knowledge, skill, and inherent understanding of the human body. All too often, practitioners make the mistake of diagnosing the wrong problem, thereby prescribing the entirely wrong therapies. With a physical therapist, this doesn’t happen.

I know this because physical therapy stands apart from other therapies in the fact that its practitioners pay particular attention to movement and overall bodily function. They also spend time doing so. Physical therapy is not about pain management… it’s about pain eradication.

It’s also about more than that, in fact. Physical therapy aims to rid you of your pain – yes, of course – but for physical therapists, that’s just one part of the journey. Unlike painkillers and ice/hot packs, physical therapy aims to give you the tools to maintain a pain-free life. This can really only be achieved when the root cause of the problem is diagnosed and treated correctly.

In other words, physical therapy ensures that you are equipped to tackle aerial acrobatics, tightrope walking, synchronized swimming, and tadpole fishing with absolute confidence – you face minimal risk simply because you took the right steps at the right time; physical therapy shows you how.

So, if you’re tired of being in pain, trying too many different therapies and practitioners, and still not getting any real, lasting results, then it’s time to get in touch. We’re happy to answer all your questions about how physical therapy can help you, right now. Pain shouldn’t be the norm – get the right answers, the right treatment, and the right form of treatment, today.

Nutrition and Inflammation: The Do's and Don't's of a Healthy Active Lifestyle

Have you ever woken up to a headache, pain, and a thirst you can’t seem to slake? Nope, I’m not really talking about the after effects of a big night out… I’m referring more to the effects felt after a big take out! All too often, people underestimate the extraordinary power of food when it comes to their health, fitness, and general wellbeing. If you think pain and nutrition aren’t interlinked, well, you’d be very wrong. Similarly, if you think there isn’t a direct causal effect between your BigMac and some fatigue and back ache, well, you’d be wrong again! What we ingest is as important as how we workout, sleep, and maintain mental wellbeing. There’s a reason the Greek philosopher Hipprocates explained that ‘food is thy medicine and medicine is thy food’. Food matters, not only for your body, but for your mind and quality of life, too. In this post, then, we look at what the wrong foods really do to your body, why inflammation can be problematic, and what you can eat to make it balance back out. Ready? Let’s jump in?

First off, it’s important to start with why certain foods are bad for your health and a pain-free lifestyle. No, it’s not simply about the sugar and fat content, although that is, of course, important. Obesity is a big issue globally, and cutting down on harmful macronutrients such as these can go a long way to altering this. Here, though, I want to focus on inflammation itself, as it is inflammation that – more often than not – contributes directly to pain. Please know that obesity is often associated with inflammation, too, so the two are definitely not mutually exclusive.

 

What is inflammation, then? And how is it related to nutrient intake? Well, in essence, inflammation is a response by your immune system designed to fight infection – white blood cells rush to the area in question and combat the danger. However, if there is too much inflammation in the body… well, things can go awry fairly quickly. Your muscles get confused, white blood cells run amok, and your immune system becomes less capable of fighting actual danger – instead, it focusses on combatting the wrong things. And guess what? Inflammation can really cause you pain!

 

So, what induces and perpetuates inflammation? Though not limited solely to this, the intake of harmful inflammatory foods may do precisely that. Eating certain foods can increase the inflammation in your body, thereby opening yourself up to injury, infection, and a general decline in activity and energy. Doesn’t sound all that good, right? Luckily, there’s a very good way of avoiding this... stop eating inflammatory foods!

 

What are they? Well, here are a couple you may be familiar with:

 

·         Cow’s Milk and Dairy Products

·         Eggs

·         Tree nuts

·         Peanuts

·         Shellfish

·         Wheat

·         Soy

·         Fish

 

Now, if your favorite food is sushi followed by ice cream, don’t be too concerned! The idea is to be consistent in the way you approach your food choices. Don’t completely cut out nuts or eggs, for example – these foods are actually good for you in many ways. What you do need to be aware of, though, is that your body may be communicating how these foods affect it: are you experiencing a production of phlegm after drinking milk? Do you feel tired after consuming eggs? Do peanuts cause a rash? It’s very important to listen to your body and to limit those foods that may cause more harm than good. Remember, when you aren’t at your healthiest, you open the door for injury and immobility, both of which can set your health and mobility back greatly.

 

Enough of what you can’t eat, though… what should you be eating? In the war against inflammation, some foods may well combat it to greater effect than others. Eating foods that combat inflammation goes a long way to increasing energy levels, reducing down-time, and contributing to your overall heath. Eating them can even reduce the existence of free radicals in the body, that is, those cells that directly influence the production of cancer cells in the system! So, including some of these healthy and delicious foods into your diet may well go a long way to keeping you out of the hospital bay:

 

·         Fruits and vegetables

·         Healthy fats like omega-3 fatty acids 

·         Walnuts

·         Flax seed

·         Chia seed

·         Hemp seed

 

In fact, eating fewer anti-inflammatory foods may actually be as simple as steering away from the processed foods isle and roaming down the fruit and vegetable isles instead. Eat with vibrancy, as the antioxidants and anti-inflammatory properties of foods are highest in those that display the most vivid colors. Try your hand as something new – purple cabbage with butternut squash fritters, anyone?

 

You don’t need to be vegan to be healthy, but reducing inflammatory foods may well place you in good stead for healthful aging and a happy, mobile, pain free life. Remember, what you put into your body is, ultimately, what you will be able to cash out. Are the yellow arches going to fuel you better than a homemade stew with beans and some grass-fed beef? I don’t think so.

 

As you start to make healthful decisions for your life, remember to reach out to a physical therapist for some information on what to eat, how to start getting active safely, and how to assess and treat any current aches or pains you’re experiencing. To ascertain whether you’re currently living with inflammation, it’s important to speak to a professional physical therapist for the best advice.

 

Thankfully, inflammation can be combatted with a healthy lifestyle – and that includes drinking enough water, by the way! Dehydration exacerbates inflammation, so be sure to drink upwards of 64 ounces of water a day.

 

Tackle pain by taking a closer look at the foods you eat – ditch the pizza for some roasted beetroot and goat cheese, and try your hand at making some anti-inflammatory inspired meals this weekend. The biggest changes are made by changing the smallest things. Avoid pain, live a healthier life, and get active simply by reducing inflammation in your system… one recipe at a time. What are you waiting for?  

Disclaimer: I'm not a licensed/certified nutritionist.  I am a knowledgeable physical therapist with expert understanding of the physiological processes of how the body works and it's influences on it.

A New Year's Resolution That Will Last

If you’re like me, then you’re still in a daze – rubbing your eyes, stepping out of the last 2 years like a sleepwalker. The last 2 years have gone by in a strange blur – many working from home, the emotional highs and lows, the elections, the pandemic, living each week as if it was Groundhog's week… where did the time go? Equally, too, like me you’re probably thinking of ways to make 2022 better than what the last couple of years have brought us – and no, I don’t mean knitting a sweater or learning a new language or picking up a new hobby.  I mean ways for you to get healthy, happy, and living the life you dream of! I’d like to help you with that, and so that’s why this post is all about making the right decisions for your health, for achieving the pain free life you deserve, and for making lasting resolutions that extend beyond January second. This year is going to be great, so let’s chat about how exactly you can live your best life, right now.

For many of you reading this, pain is a daily, ongoing struggle – you wake up in pain, go to sleep in pain, and trundle through daily activities just waiting for the next opportunity to close your eyes. What kind of a life is that? Certainly not the one I know you deserve. Whether you’re struggling with back, neck, knee, shoulder, or even sciatica related pain, things need to change. The decisions you’ve made throughout 2021 – and potentially the years before – have failed you – something has to change.  The old saying, "if what you are doing isn't working, try something else."

Let’s look back on your pain journey… my guess is you may have taken far too many painkillers, spent a lot of time on the sofa, lost time with your loved ones, found yourself getting more and more depressed, and generally folding in on yourself under the pain, the pandemic, and external stresses exacerbated by your daily discomfort. Perhaps you never got the answers you needed, as doctors only pointed you towards medications and potential surgeries. Maybe you feel unmotivated and have given in to the pain as though it is age related or ‘runs in the family’. None of that is working, is it? And none of it is what you want. Luckily, things can change.

Let’s talk about physical therapy for a moment. Now, hang on – if you’ve heard about it, or maybe even tried it but haven’t had success, please don’t just stop reading. You might not have had the best physical therapist, or perhaps you didn’t get the right regime to suit you. The truth is, physical therapy remains the most effective, safe, and lasting way of eradicating pain. There are many reasons why physical therapy is so effective, so let’s run through a few of them:

 

    Physical Therapy treats the root cause of the pain.

Yes, that’s right. While painkillers mask the root cause, massages give temporary relief for a few hours, and surgery may actually make matters worse, physical therapy finds the root cause safely, treats it meticulously, and focuses on the eradication of pain as a happy bonus to solving the problem itself.

 Physical therapy is about you.

Have you ever been to a massage parlor? As relaxing as it is, the masseuse doesn’t really focus on you as an individual, does he/she? Your back or shoulder is the same as the next person’s, and your pain isn’t really a focal point. Sadly, doctors sometimes act similarly – your back pain exhibits the same markers as Susan’s, Brandon’s, and Mark’s… so it must be the same, right? Wrong. Physical therapy always focuses on your pain as distinctly yours, and on your issue as a unique one. Each individual is different, thus each physical therapy application ought to be so. And that’s exactly why physical therapy succeeds in treating the problem – you are not just a number.

The treatment outlasts the clinic.

Unlike doctors’ appointments, for example, physical therapy extends beyond the treatment you receive in the clinic. Qualified, hands-on physical therapists will supply with you a tailor made exercise and stretch program that you can do at home. In other words, a permanently pain free life is something physical therapy can offer – you are supplied with the tools to maintain the quality of life you deserve.

 Physical therapy teaches you to move.

The funny thing about physical therapy is that it teaches you so much about your body. In the treatment of your pain’s root cause, physical therapy starts teaching you about the ways in which you ought to sit, stand, walk, stretch, and even sleep! Imagine how differently you’ll approach the world around you when you know how to move effectively and pain free?  

 Freedom from pain.

Physical therapy actually offers you so much more than temporary relief from your pain. Unlike painkillers that supply you with a few hours of drowsy relief, physical therapy can give you your life back. Picking up your grandkids, playing golf, and hiking can all be back on the cards – physical therapy is not about short terms solutions, rather, it’s about long term answers. It’s about freedom.

It’s difficult making decisions for your health, especially when they may be out of your comfort zone or when they require you to delve into the root cause of the pain, but making those choices will have incredible, long-lasting positive effects on your life. I understand you may be scared or skeptical, but the reality is that none of the decisions you have made until this point have worked – it’s time for a change.

If you make only a single New Year’s Resolution this year, let it be to become pain free. And if that is your choice, make sure you turn to physical therapy. Whether you’ve tried it before, or have never even heard of it, it’s time to give it a real go. You need the right physical therapist, and we’re here to help. No pharmaceuticals, no hassle, no fear – just freedom from pain and access to the quality of life you know you deserve. It’s time to find the right physical therapist for you so that you can make the start of 2022 a strong foundation for the rest of your pain-free life. Why not contact us to get started? We look forward to hearing from you!

 

 

 

Stress: Physical Symptoms and Solutions

Stress. 

Five little letters is all it takes to make a word so full of meaning that few of us really know how to get to the bottom of it. Stress: is it that feeling you get when a deadline is looming, or is it what we feel when the chicken roast burns, the movie didn’t record, or we forgot to pick our mother-in-law up from the airport? Possibly, but could it be that it’s more than that? What if you haven’t been able to pay your mortgage for a few months, if a family member has been diagnosed with an illness, or if you simply can’t keep up with the pace at work? What if you don’t know how to cope anymore? Stress is all this and, perhaps, a whole lot more. In this blog, we’re talking about all things stress-related: what it is, what it can be, how it ultimately affects not only your mental health, but your physical health as well, and, finally, what you can do about it. Keep reading, because even if you think you don’t have stress, that ache in your lower back might very well be saying something completely different.

Stress takes a toll on us emotionally; it can lead to depression, anxiety disorders, mood-swings, and various other psychological troubles if left untreated. In fact, the emotional effects of stress are so vast that they need an entire blog post of their own. For that reason, this month’s post will focus on the physical effects of stress rather than its mental counterpart.

For the most part, people assume that stress is relegated to the mind: a large amount of stress results in mental strain. Of course, this is true. But the effects of stress are even further reaching than that. Demanding, prolonged, adverse situations cause individuals to experience stress, that is, strain placed on the mind, heart, and body. As the mind becomes increasingly agitated and anxious, the body responds in like. Muscles begin to tense up, posture suffers, sleep is hard to come by, and the overall function of the body declines.

It’s important to note that a knee-injury, for example, doesn’t mean you’re necessarily stressed.

Nor does backache or headaches. In fact, stress is notorious for affecting a vast majority of areas around your body, rather than one single one. In other words, stress causes a cumulative worsening of symptoms throughout the entire body. Suffering from stress may cause a few, or all, of the following:

Back tension.

Headaches/Neck pain.

Jaw pain.

Insomnia.

Back pain from tossing/turning.

Slouching from fatigue.

Of course, as one experiences fatigue, so too the stress mounts, thereby worsening the intensity of an already vicious circle. It is not an understatement to say that “stress kills”, as a prolonged period of stress can lead not only to a mental breakdown, but to the deterioration of one’s physical body, so much so that mobility and comfort may be lost. Once again, this will further increase stress.

It’s obvious, then, that recognizing the ways in which stress is entering your life and manifesting in your body is absolutely imperative. If stressed is picked-up on early, then the effects can be safely and permanently mitigated: this will ensure that you remain mobile, pain-free, and a lot happier than if you were living with that stress on a daily basis. A stress-free life is interconnected with health, mental peace, and a pain-free life. De-stressing is perhaps the most important thing you can do, right now.

So, stress is dangerous, yes, but it is possible to cope with it in healthy, sustainable ways. It’s not only possible, though, it’s an absolute necessity. Allowing stress to build is perhaps one of the leading causes of serious injury, both mentally and physically. We really don’t want you to get to that point. So, why not try the following activities in order to cope with any possible stress you’re under:

Breathing Techniques

Readjusting your breathing in order to allow more oxygen to enter your bloodstream is vital in balancing out the stress in your life. By practicing tried-and-tested breathing techniques, stress will not be given the opportunity to wreak havoc on either your physical or mental self.

Essential Oils

There’s one very good reason essential oils have been around for thousands of years… they work! Some essential oils are able to induce relaxation, and thus using them in your bath, in lotions, in diffusers, or even just as something to sniff on occasion, is a really useful way of inviting a sense of calm into your life. Remember, as the mind unwinds, so too your body will be open to healing.

Heat/Ice

The physical effects of stress need to be tackled, too. As stress builds, so too the body may shut down. Remember, therefore, to pay attention to areas of the body that feel less mobile or painful than before. Apply heat or ice to these areas in order to alleviate the discomfort.

Thereafter, seek proper treatment from a physical therapist.

Physical Therapy

Prolonged periods of stress can oftentimes cause physical pain. Backache, headaches, and neck pain should never be ignored: visit a hands-on physical therapist for the best, safest, most effective way of both treating the physical pain and for tips on how to prevent its resurgence. A physical therapist will not only diagnose the root-cause of the problem and eradicate the pain, but will give you tailor-made exercises so that you can continue your pain-free life outside of the clinic. Once you treat the pain, the mental healing can begin.

At the end of the day, stress is truly detrimental to one’s heath, physical well-being, and state of mind. It can rob us of our joy, hobbies, family-time, and active lifestyles. Listen to your body and make time to de-stress. Knowing if you’re stressed it absolutely essential in staving off physical pain and mental anguish. If you’re unsure why you’re in pain, you’re worried about your physical health, or you just need some advice about stress-related injuries, then we invite you to contact us, today. No one should live with stress or stress-related pain: let us help you, right now.

Tips For Avoiding Back Pain While Driving This Season

There’s something about driving, isn’t there? The long roads, the beautiful landscapes, great music on the stereo, and back pain. Wait, what? Back pain? Yes, that’s right. While we all love taking long road trips with loved ones, or indulging in the much-needed down-time on our drive to the take out, driving can take an unanticipated physical toll. On that note, the festive season is upon us and it’s my guess that the gas tank is full and you’ve already packed your elf costume for a visit to grandma’s, right? Well, in that case, you best keep reading. I’m here to tell you all about why you get back pain when driving and what you can do to avoid it.
Let’s jump straight in!

Maybe you’re wondering why you never really thought about driving as back pain being related. And that’s ok! It may not seem immediately obvious – in fact, it’s often the last place people think to look. Ironically, though, it’s probably the first culprit to turn to. Here’s why:

Poor Posture

Sitting in a car seat can be tough on your back at the best of times, but being stuck in that position for long durations of time, or for many days consecutively, can wreak absolute havoc on your back muscles and spine. Not only is your mobility and general movement restricted, but your neck, shoulders, back, and hips, are forced into a largely unnatural position. The result? Pain… and at times, a lot of it.

Lack of Movement

As mentioned above, car rides restrict movement. I’m sure you’ve experienced the frustration of not being able to stretch your legs or arms as you’d like to, right? Well, it goes even deeper than that. Your muscles stay unnaturally still during long journeys, thereby causing them to spasm or, over long periods of time, become very inflexible. All of this can result in back pain, more spasms, and ultimately, a vicious cycle.

Not Stretching Ahead of the Drive

I don’t think you realized how important this is, did you? If you don’t stretch your muscles before you drive, the consequences can be far reaching: stiffness and pain at the end of the road, but looking further ahead, prolonged back issues if you’re not careful. Many, many people could avoid back pain if they just stretched prior to driving.

To be honest, the list can be exhaustive when it comes to back pain and driving, and really, the key to avoiding injury and discomfort is to prepare ahead of time. Nope, I don’t mean grabbing a Starbucks before hitting the highway, though that would be nice. I’m talking about making sure that the environment and your body are both ready for the journey ahead.

Let’s see how you can do that…

Stretching Ahead of Time

You knew I was going to say this, didn’t you? Stretching ahead of your journey remains the single most important thing you can do to stave of back pain during and after your drive. 

Make sure you run through all the major muscles in your back, legs, shoulders, and neck – don’t skip through the stretches to avoid traffic! Give yourself enough time to really ease into the stretches – lengthen your muscles and prepare yourself for the relatively cramped car seat.

Take the Time to Adjust Your Seat… Even If You’re Switching Drivers Along the Way

Do you remember your driving test? Remember how meticulously you checked your mirrors, your seat, your seatbelt, and your neck rest? Well, why do anything differently when it comes to back pain? You have to make sure that your seat is adjusted properly: don’t lean too far forward or back, and make sure your feet are able to reach the pedals comfortably. If you drive an automatic vehicle, ensure that you aren’t crammed up against the dashboard, but are well within reach of the break. Make sure you are able to stretch your arms out ahead of you without straining, and give yourself enough lee-way to stretch your neck: check all mirrors
accordingly. There is nothing more uncomfortable than having to drive scrunched up and being restricted. 

And What About the Steering Wheel?

You didn’t think I would forget about the most important part of your posture-alignment did you? The steering wheel takes first prize when it comes to reducing back pain! Always take the time to adjust it in such a way that your back remains supported and you do not strain forward. Some cars may do this automatically, but if not, make sure you understand how to adjust the height and length of the steering wheel.

Work on Your Posture

It’s very easy to slip into a ‘sofa’ pose as your cruise down the road listening to the Beatles, but it is incredibly important to remain aware of your posture at all times. If you feel yourself slumping or leaning too far back into the seat, take a minute to re-adjust your posture. Your back will certainly thank you for it when you reach your destination!

Take Regular Breaks

If you needed an excuse to stop over for a coffee and a snack, then I’m happy to give you one. Taking regular breaks during longer journeys is essential when it comes to avoiding back pain. Once you park, make sure to get out of the car, stretch, rehydrate, and re-center your focus. Ensure that you’re aware of your posture and, if you’re in pain, make the necessary adjustments to your seat and mirrors.

Cruise Control

If your car is equipped with cruise control, then you’re quite lucky! Cruise control enables you to take a break from one single seating position in order to shift into another. Be sure, though, that whichever position you choose is supportive of your back and ensures that your posture remains correct.

Here’s the thing… as much as we crave grandma’s homemade apple pies, long distance or continual driving can end our festive season before it even starts. Back pain related to driving is very much a present you don’t want to open. So, why not contact a professional, hands-on physical therapist to help you prevent it? Yes, that’s right, physical therapists can help you avoid back pain by showing you how to correct your posture, adjust your seats, and stretch properly. And not only that, physical therapy will help you eradicate back pain if you’re already suffering from it! By treating the root cause of the problem, physical therapy will help you maintain a pain free life while simultaneously equipping you with the tools to carry on
your healthy journey at home!

So, really, the road to a pain free back is much shorter than you think. Don’t let long distance driving put a damper on your festive season – give us a call to find out we can get you back on the road safely and securely. Happy Holidays!

Best Tips to Avoid Sciatica Pain

Sciatica symptoms can vary from having severe pain that radiates through the legs and feed to a burning sensation or the inability to put your full weight on one leg.

According to Harvard Health, approximately 40% of people experience sciatica at some point in their life, with about 10% of the population suffering at any given time.
 
Though it’s common to experience sciatica, it’s not normal.
 

In this article, you’ll learn tips on dealing with sciatic pain and what to do next to keep it from getting worse. 

What is Sciatica?
 
Though you might hear people say, “I have sciatica,” sciatica is not a condition. Instead, it’s a nerve pain symptom of numerous other back problems such as a herniated disc, a bone spur on a vertebra, or the narrowing of spinal cord nerve openings (called spinal stenosis).
 
The nerve pain you’re feeling comes from inflammation in the sciatic nerve. This nerve is the largest in the body, both in terms of length and width. It starts in the lower back area (the lumbar spine) and branches down through the legs and feet.
 
The size and location of the sciatic nerve can make sciatica extremely painful and uncomfortable. It can create feelings of sharpness, numbness, and tingling that go all the way from your low back down to your foot. The good news is that sciatica can be both treated and prevented.
 
Causes of Sciatica
 
There are several risk factors that can increase the likelihood of and aggravate sciatica, including:
 
Age: Symptoms tend to first appear in adults between 25 and 45 years of age. An accumulation of injuries and microtraumas can trigger the first sensations of pain.

Weight: Carrying more than what is considered a healthy weight can put increased stress and pressure on your spine.

Occupation: Both sedentary and physical jobs can contribute to spinal conditions.

Sitting: As the saying goes, “sitting is the new cancer.” Being sedentary for extended periods throughout the day can adversely affect your back.

Diabetes: According to the Mayo Clinic, people with diabetes are at a higher risk for nerve damage.
 
How to Avoid Sciatica Pain
 
There are numerous ways to avoid and lessen sciatic nerve pain, ranging from lifestyle changes to treatment options, especially physical therapy.
 
Maintain good posture. Slouching and sitting in improper positions can put undue strain on your back, making sciatica worse. When you’re standing, make sure you put equal weight on both legs and maintain a position where your shoulders and hips are balanced.

Avoid sitting for long periods. If you have a desk job, make sure you take frequent breaks to get up, walk around, and stretch.

Lose weight. If your current weight is outside of the CDC’s guidelines, consider taking steps to reduce your weight. A balanced diet that restricts calories combined with a moderate exercise routine can help you shed pounds safely while relieving sciatica pressure.
 
Strengthen your core muscles. Muscle weakness, especially in the abdominal muscles, can trigger back pain because the lack of strength in your abdominal area can affect your posture. Strengthening your stomach muscles can help with your posture, and therefore, your back pain symptoms.

Adjust your sleep position. We spend many hours sleeping each day, and being in the wrong position here can wreak havoc on your spine. The best sleeping positions are:
 

• On your side with a pillow between your knees and ankles.
• On your back with a pillow under your knees.

 
Also, while on the topic of sleep, consider getting a new mattress if yours is old and not giving you the proper support.

Effective Treatment for Sciatica Pain Relief
 
A physical therapist (PT) is crucial to helping you live pain-free from sciatica. They can recommend a treatment regime that will address the true cause of your sciatica and give you the tools you need to get back to pain-free living.  Working with a professional can ensure that you take safe and healthy steps to treat sciatica and ease pain.
 
If you’re in pain and ready to get your life back, contact Jamie at Manual Therapy Effects at (703) 650-8824 to schedule a complimentary consultation.

Fall Hiking: How to Stay Safe This Season

Hiking season is here! As the trees change color and you start turning the heating in your homes up, many of us are heading out into the woods and mountains for intrepid hikes and camping adventures. And yet, how many of us do it safely? It’s fair to say that most of those who put on their boots and grab a backpack don’t really know if they’re doing things safely, let alone why it’s important to know if they are! Luckily, we’re here to help. In this post, then, we cover all things hiking – from bags, to shoes, to water… we’ve got it all. So, stay tuned!

Let’s start with a few basics. How many of you reading this have watched 27 Hours or Backcountry? Yup, I cringe too. Hiking is an incredibly popular activity, but it can also be very, very dangerous.

Because most hikers actually head out on their own, the risk of getting lost or injured is high.

In order to mitigate this, it’s always a good idea to know exactly where you’re going: research ahead of time, get maps ready, and always give the directions to someone else for safe keeping.

It’s vital that someone knows where you’re going, how long you’ll be gone for, and how to contact you in case of an emergency. Not only will this give your loved ones peace of mind, but it will allow you to make the most of your hike without a nagging sense of worry lurking behind you.

Next up is, of course, hydration. How many times in your life have you heard that you ought to drink more water? Well, this is another one of those times. Staying hydrated is an essential part of any hiking routine, as being outdoors in the sun de-hydrates you at a much faster rate than you realize. In fact, as you sweat you not only lose fluid, but you also lose important electrolytes. What’s that, I hear you ask? Well, salt, sugar, and vitamins, in short. A loss of fluid and electrolytes will eventually mean muscle weakness, fatigue, and a higher potential for injury. So, it’s imperative that you not only gulp that H20, but that you also ensure you’ve got a snack to replenish your lost energy sources. In this way, you can enjoy your walk without the risk of dehydration, exhaustion, or injury.

In so far as hiking is all about the path, it’s also about the shoe! Yes, that’s right – the hiking boot makes the hiker. Ankle, foot, and knee injuries are extremely prevalent amongst hikers, and this is primarily because the majority of them do not wear the right shoe for the level of activity they do. Make sure that the shoe you wear offers you the correct support and comfort –they need to be aligned with your tread, terrain, and speed. If in doubt, ask a physical therapist for advice and recommendations related to your specific routine and body.

Let’s not forget about the backpack. In general, the hiker’s backpack is their pride and joy – it contains all of his/her supplies and is his/her constant companion on the trail. No drawstring backpacks, please! So, it is no wonder that the quality and type of backpack you use is absolutely essential. The main thing to be aware of is that not all hiking backpacks are made equal: be sure to check for proper back and shoulder support. In addition, make sure that the weight in the back is evenly distributed. All too often injury occurs because the weight of the backpack leans more to one side, thereby causing muscle compensation and ultimately injuries to the back and knees. Don’t let this happen to you! Once again, if you’re unsure about which backpack is right for you, simply ask a professional, hands-on physical therapist for advice and help tailored specifically to your body and gait.

Once you have your shoes, backpack, water, and map ready to go, you need to think about what you’re packing! Hiking is 50% preparation and 50% hike. Make sure you have packed all the essentials. These include a small first aid kit, flashlight, warm clothing, water, rations of food, etc. Make sure you take matches or a lighter with you – there is nothing worse than not being able to make a fire when you’re cold or wet! Be sure of the seasons: pack according to the weather, and make sure you have the appropriate clothing needed - keep in mind the temperature gets colder as you get higher in elevation. If you’re have an epi-pen, or if you take medication, make sure these are packed before you head off.
Hiking is one of the most exhilaration forms of exercise, as it not only strengthens your body and mind, but it also fuels your sense of adventure and independence.  That having been said, hiking can pose many risks, and, as this post has shown, it is important to mitigate them in so far as possible. If you’re thinking that it may be a bit daunting to tackle this list, don’t fear.

Why not contact a professional, hands-on physical therapist for advice? He/she will be able to give you tailored exercises to strengthen your back, neck, and legs in preparation for your trek, will help you become strong and supple, and will give you invaluable advice about the type of gear and shoes you ought to use. In addition, if you’re currently suffering from an injury which prevents you from getting out there, a physical therapist will be able to treat the root cause of the problem, thereby giving you a pain free life… filled with hikes! As a bonus, physical therapy will help you avoid injury by teaching you proper technique and posture.

Sounds good, huh? So, what are you waiting for?

Take advantage of the beautiful weather this fall and get your hiking boots on – the proper ones, of course. It’s time to get your blood pumping in the great outdoors – do it safely with the help of physical therapy!

Herniated Disc vs and Bulging Disc: What's the difference?

Back pain is one of the most debilitating injuries out there. We don’t say this lightly. It really is one of the injuries responsible for the most heartbreak and sadness. From shooting pains, to chronic, unrelenting, searing pain, for those of us who suffer from back pain, the reality of dealing with its symptoms can be overwhelming at times. It is easy to lose a lust for life. The good news is that we’re about to tackle two of the most common back injuries: herniated discs and bulging discs. We look at why one may be confronted with these injuries and, better still, what one can do to get back to a normal pain-free life… we know how much this means to you.

First off, let’s chat about what herniated and bulging discs really are. Clearly their names talk of an injury related to discs in the spinal structure, but often even that idea can become hazy upon closer inspection. With that in mind, what we’d like you to do is think of the spine as a series of building blocks in a vertical, upright tower – like a Lego tower perhaps. Imagine that each block is separated by a jelly donut. It’s a bit like your kid’s science fair project, right? Each block rests on a donut so as to take some pressure off of the one below it. The donuts, therefore, perform a very specific, very important task in the structure as a whole. Now, if we think of the spinal discs as the donuts in our spines, then we may begin to see why injuries within them – or on them – can cause structural damage, injury, and pain.

Let’s consider what may happen if our donuts have jelly in them. In this case, if the donut experiences too much pressure from the above, then the jelly will spill out of the center of that donut. On the other hand, if the pressure is notable yet not destructive, the jelly may bulge out, not spill over. The former metaphor is a good one for thinking about a herniated disk: vital cushioning liquid is lost from a disc/ multiple discs in our spines if too much pressure is applied. Alternately, a bulging disc fits neatly into our latter metaphor: heavy pressure causes the liquid to expand horizontally, but not to leak from the disk.

And now that we understand what both a herniated and bulging disk is, it’s time to take a closer look at each.

Herniated Discs

Ok, so we understand that in this situation a spinal disc – or many, if serious – has ruptured, thereby causing a crack in its shell. The soft jelly-like liquid, known as cartilage, leaks from it, consequently causing a myriad of issues. Because the cartilage is no longer capable of providing adequate support to the spinal vertebrae above it, the bone itself bears down on the one underneath, thereby trapping surrounding nerves and causing the sufferer great amounts of pain.

The uncomfortable symptoms of a herniated disc include:

·         Feelings of sharp pain in the back or down the leg.

·         Numbness.

·         Tingling.

·         Weakness in the arms and/or legs, buttocks, thighs, and calf muscles.

Herniated discs are amongst the most painful and debilitating back injuries out there.  And, because of their sudden onset – due to force or sudden pressure – many people are blindsided by their symptoms. We’ll get to some answers for this predicament a little later on, but for now let’s move on to bulging discs.

Bulging Discs

Unlike herniated discs, a bulging disc doesn’t produce any cracks in the disc wall. However, that certainly doesn’t mean that the discomfort is lessened. The pressure placed on a bulging disc still means that the nerves are placed under pressure, thereby pinching them in some cases. Once again, we find the following disheartening symptoms in bulging disc sufferers:

·         Pins and Needles.

·         Spasms.

·         Numbness.

·         Muscle Weakness.

·         Overactive Reflexes.

Notably, then, both herniated and bulging discs are caused by pressure. However, wear and tear on the body can make discs susceptible to these types of injuries. We often find that, while falls, accidents, and heavy lifting bring about a large number of these types of injuries, it is often the repeated actions involved in everyday activities that cause the most harm: daily heavy lifting at ones job, incorrect posture when standing, sitting, lying down, etc., twisting and/or turning sharply, and incorrect weight distribution when doing mundane activities like carrying a handbag or lifting shopping bags.

Disc issues such as herniated and bulging discs can strike at any moment. Therefore, taking care of your back and neck becomes increasingly vital as you age – strengthening back muscles and facilitating mobility is of the utmost importance. But, for those of you who have been dealt a blow and are now suffering from either of these ailments, we have good news: physical therapy can help. In the capable hands of a professional physical therapist, the root-cause of the problem will be determined. This means, if you are suffering from either a herniated disc, a bulging disc, or something altogether different, a physical therapist will find out. Unlike methods which aim to mask the pain via painkillers or surgery, physical therapy will treat the actual cause of the problem, thereby eradicating your pain permanently and safely. With tailor-made exercises provided alongside world-class treatment, physical therapy sets you up to maintain your pain-free life at home. It really is the safest, most effective way of treating your back problems, right now.

Life is too short to strain under the burden of a back injury. Nerve pain CANNOT be eradicated via painkillers, and the pills you’re taking may actually be a lot more detrimental than you think. We offer you a way of treating your pain safely and effectively, and not only that, we give you answers to all the questions we know you have.

So, if you’re unsure whether you’re suffering from a herniated disc or bulging disc, or even if you just want to make sure your back is strong, mobile, and flexible enough to potentially avoid these types of injuries, then we invite you to contact us today. To find out how we can help you, and what the next step in your journey to health is, simply click ==>> to ask about cost and availability. It’s time to live pain-free… and we cannot wait to help. We look very much forward to meeting you!