Things to Look for in a Physical Therapy Clinic
You’ve injured your back doing yard work. Nine holes too many over the weekend has left your shoulder aching and intolerable. A friendly game of basketball with your kids leaves you with a swollen, painful knee. After a few days and no relief in sight, you begrudgingly set an appointment with your physician. The doctor gives you a quick examination and recommends you see a physical therapist. On the return trip home you pass at least four therapy clinics. Which one is best for you? How do you decide?
All physical therapists graduate from an accredited university and are licensed by the state. They are required to continue their education regularly to keep their license current. Physical therapist assistants graduate with an associate’s degree, usually from a community college. Therapy aides receive on the job training from the licensed professionals to assist with patient set-up and exercise programs. Most clinics have a mix of therapists, assistants, and aides to provide quality care to their patients.
Here are some questions to consider if you as the patient have some say in where you attend physical therapy ---
1. How many patients does the physical therapist work with simultaneously?
2. How much of your treatment can you expect to be supervised by the support staff (assistants, aides)?
3. Does the clinic focus on passive modalities (ultrasound, electrical stimulation, heat) or active exercise, manual techniques, and functional activities?
4. Will you be given a home program to perform throughout the treatment and once you’ve completed therapy?
5. Will the therapist set aside an adequate amount of time to educate you about your condition and how you can help yourself?
Physical therapy can be an effective way to help you recover from an injury or surgery. Finding a clinic that will provide you the best service and most effectively instruct you how to help yourself will insure the best possible outcome.
Sunday, September 7, 2008
Back Pain
Dealing with Back Pain
Most of us, at some point in our lives, will experience back pain. It might happen while doing yard work, helping somebody move, lifting luggage, or sitting too long at work or on an airplane. There are countless ways to injure our backs. The important question is this – what should we do once the pain begins?
Years ago physicians routinely recommended bed rest after a back injury. The patient was given some medications, told to go on bed rest and do as little as possible, and return in 1-2 weeks. Unfortunately, they often returned to the doctor in a more stiffened, weakened condition.
Nowadays, the number of professionals available to treat or cure your back pain seems numberless as well. Physicians, chiropractors, physical therapists, massage therapists, holistic healers – all want an opportunity to help alleviate your back pain. There are also a host of products on the market designed to decrease your pain or inflammation, improve your posture, repair your disc, or strengthen your core muscles. Each professional, and to a certain extent each product, can probably help a certain percentage of back pain sufferers.
Obviously, there isn’t one treatment option available that is best for everybody. However, in the moments immediately after your back injury, there are things you can do that will improve, not worsen, your condition. Pay attention to what makes the pain better or worse. Does sitting increase your symptoms? Is the pain better in the morning or at night? As much as possible, avoid the activities that worsen the symptoms. The old adage, “No pain, no gain”, does not apply to a back condition. Sometimes people cause more pain or damage by stubbornly continuing the activity that started the problem in the first place.
Some sort of aerobic exercise (walking, cycling, swimming, walking in a swimming pool) typically is great for your back. Find the specific exercise that you can perform for 15-20 minutes without increasing your pain. Use ice within the first 48 hours after the injury. Thereafter, heat will usually be tolerated better. Massage can often be effective at decreasing muscle tension and stiffness. Avoid staying in one position for too long. Take regular breaks while sitting or standing. It is much better to seek professional advice from one of the above providers sooner rather than later. People who tend to wait for the painful episode to pass often end up causing compensatory problems and increasing their stiffness and weakness.
In summary, if your back starts hurting, either after an incident or progressively over time, remember these basic items:
1. Be smart, not stubborn! Pay attention to what positions or activities affect the symptoms.
2. Find the type of aerobic exercise you can perform consistently without increasing your pain.
3. Ice initially, then heat, can help temporarily. Massage can be very helpful.
4. Avoid prolonged positions of either sitting or standing. Take regular breaks.
5. Seek professional advice sooner rather than later.
Most of us, at some point in our lives, will experience back pain. It might happen while doing yard work, helping somebody move, lifting luggage, or sitting too long at work or on an airplane. There are countless ways to injure our backs. The important question is this – what should we do once the pain begins?
Years ago physicians routinely recommended bed rest after a back injury. The patient was given some medications, told to go on bed rest and do as little as possible, and return in 1-2 weeks. Unfortunately, they often returned to the doctor in a more stiffened, weakened condition.
Nowadays, the number of professionals available to treat or cure your back pain seems numberless as well. Physicians, chiropractors, physical therapists, massage therapists, holistic healers – all want an opportunity to help alleviate your back pain. There are also a host of products on the market designed to decrease your pain or inflammation, improve your posture, repair your disc, or strengthen your core muscles. Each professional, and to a certain extent each product, can probably help a certain percentage of back pain sufferers.
Obviously, there isn’t one treatment option available that is best for everybody. However, in the moments immediately after your back injury, there are things you can do that will improve, not worsen, your condition. Pay attention to what makes the pain better or worse. Does sitting increase your symptoms? Is the pain better in the morning or at night? As much as possible, avoid the activities that worsen the symptoms. The old adage, “No pain, no gain”, does not apply to a back condition. Sometimes people cause more pain or damage by stubbornly continuing the activity that started the problem in the first place.
Some sort of aerobic exercise (walking, cycling, swimming, walking in a swimming pool) typically is great for your back. Find the specific exercise that you can perform for 15-20 minutes without increasing your pain. Use ice within the first 48 hours after the injury. Thereafter, heat will usually be tolerated better. Massage can often be effective at decreasing muscle tension and stiffness. Avoid staying in one position for too long. Take regular breaks while sitting or standing. It is much better to seek professional advice from one of the above providers sooner rather than later. People who tend to wait for the painful episode to pass often end up causing compensatory problems and increasing their stiffness and weakness.
In summary, if your back starts hurting, either after an incident or progressively over time, remember these basic items:
1. Be smart, not stubborn! Pay attention to what positions or activities affect the symptoms.
2. Find the type of aerobic exercise you can perform consistently without increasing your pain.
3. Ice initially, then heat, can help temporarily. Massage can be very helpful.
4. Avoid prolonged positions of either sitting or standing. Take regular breaks.
5. Seek professional advice sooner rather than later.
Improving Your Posture
Simple Steps to Improve your Posture at Work
Over 80% of people in today’s society will experience a debilitating spine injury at some point in their lives. I believe that faulty posture plays a role in a majority of these episodes. Long commutes, extended hours in front of a computer, and a lack of consistent exercise add up to the perfect storm for postural problems. Here are some simple steps to improve your posture while at work:
1. Change positions frequently. You should avoid sitting in one position longer than 45-60 minutes. Set an alarm on the computer or a digital timer to remind you when it is time to move.
2. Avoid sitting on the edge of your chair. If you have a chair with a decent backrest, use it properly. A lumbar roll, support, or rolled-up towel can often make a bad chair better and help you to avoid slouching.
3. Make sure the computer monitor is directly in front of you at eye level.
4. Periodically perform gentle range of motion exercises (rotating your head back and forth, stretching your ear towards your shoulder) – approximately ten repetitions, holding 10-15 seconds each.
5. Postural strengthening exercises can easily be done while sitting at your desk, including the chin tuck, scapular retraction, and da Vinci’s – hold each for 5 seconds, perform 10 repetitions.
6. Away from work, a consistent exercise program to strengthen your core and postural muscles will improve your endurance and prevent fatigue and breakdown.
Over 80% of people in today’s society will experience a debilitating spine injury at some point in their lives. I believe that faulty posture plays a role in a majority of these episodes. Long commutes, extended hours in front of a computer, and a lack of consistent exercise add up to the perfect storm for postural problems. Here are some simple steps to improve your posture while at work:
1. Change positions frequently. You should avoid sitting in one position longer than 45-60 minutes. Set an alarm on the computer or a digital timer to remind you when it is time to move.
2. Avoid sitting on the edge of your chair. If you have a chair with a decent backrest, use it properly. A lumbar roll, support, or rolled-up towel can often make a bad chair better and help you to avoid slouching.
3. Make sure the computer monitor is directly in front of you at eye level.
4. Periodically perform gentle range of motion exercises (rotating your head back and forth, stretching your ear towards your shoulder) – approximately ten repetitions, holding 10-15 seconds each.
5. Postural strengthening exercises can easily be done while sitting at your desk, including the chin tuck, scapular retraction, and da Vinci’s – hold each for 5 seconds, perform 10 repetitions.
6. Away from work, a consistent exercise program to strengthen your core and postural muscles will improve your endurance and prevent fatigue and breakdown.
Proper Lifting Technique
Proper Lifting Technique
1. Get as close to the object as possible and face it directly.
2. Stand with your feet approximately shoulder-width apart.
3. Bend at the knees and hips, not at the back. Try to maintain the natural curve in the lower back.
4. Lift the object slowly, keeping it in front of you and near your center of gravity.
5. The same rules apply when lowering the object to the floor.
Things to Avoid
1. Do not twist when lifting or carrying an object. This puts an extra amount of torque on the spine that isn’t good under any circumstance.
2. Bending the back with your legs mostly straight and lifting puts an incredible amount of pressure (about 10-15 times the weight of the object) on the lumbar discs.
Obviously not every lifting opportunity allows you to follow the above guidelines perfectly. It’s not always an inanimate object like a box you are required to lift. However, if the guidelines are followed 90% of the time when lifting, the chances of injuring your back are reduced dramatically. So next time, think and plan ahead before you lift. Your back will thank you for many years to come.
1. Get as close to the object as possible and face it directly.
2. Stand with your feet approximately shoulder-width apart.
3. Bend at the knees and hips, not at the back. Try to maintain the natural curve in the lower back.
4. Lift the object slowly, keeping it in front of you and near your center of gravity.
5. The same rules apply when lowering the object to the floor.
Things to Avoid
1. Do not twist when lifting or carrying an object. This puts an extra amount of torque on the spine that isn’t good under any circumstance.
2. Bending the back with your legs mostly straight and lifting puts an incredible amount of pressure (about 10-15 times the weight of the object) on the lumbar discs.
Obviously not every lifting opportunity allows you to follow the above guidelines perfectly. It’s not always an inanimate object like a box you are required to lift. However, if the guidelines are followed 90% of the time when lifting, the chances of injuring your back are reduced dramatically. So next time, think and plan ahead before you lift. Your back will thank you for many years to come.
Starting and Exercise Program
Starting an Exercise Program
Most of us are busy with work, busy with kids, or busy convincing ourselves we are too busy. Unfortunately our hectic lives don’t always translate into positive activities for our overall health. Most people realize they should probably exercise more than they do. In spite of our hectic schedules, it is important to make time to regularly exercise. Here are a few suggestions:
1. If you have a history of health problems, get clearance from a physician before you begin your exercise program.
2. Set reasonable, obtainable goals. To begin with, strive for 2-4 days/week of mild to moderate exercise.
3. If accessible, cross training (a variety of aerobic activities) will keep you interested and help you avoid overuse injuries. Possibilities include cycling, walking, swimming, jogging, elliptical machine, cross country skiing, water exercises, etc.
4. A combination of aerobic, stretching, and strengthening exercises is often the most effective type of program.
5. If you choose to join a health club and are unfamiliar with the equipment, hire a personal trainer. It will be well worth the cost. Sign up for a few sessions with a qualified trainer to receive proper training on how to safely utilize the exercise equipment. Ask the trainer to develop a customized program for you, and then continue on your own.
6. Don’t ignore any aches or pains you may experience. Muscle soreness, especially with a new exercise regimen, is a common after-effect. It should subside fairly quickly. In contrast, if you experience sharp pain or achy and swollen joints, consider a consultation with a physician or other medical professional.
7. Strive for consistency, but allow for some flexibility. It may take awhile to develop the habit of becoming fit. Don’t beat yourself up if you fail to catch the vision immediately.
8. Have fun! That sounds very cliché, but it is vital. Find an exercise or two that you can learn to love (or at least like initially). My wife has never seen a jogger who looks like they are having fun. She is obviously not a runner. Instead, she chooses to stay active and fit with tennis and aerobics. Be patient and find the right exercise(s) for you.
Life is good. Life is better when you can enjoy it with a healthy body. Consistent and proper exercise will play an important role in helping you achieve that healthy body.
Most of us are busy with work, busy with kids, or busy convincing ourselves we are too busy. Unfortunately our hectic lives don’t always translate into positive activities for our overall health. Most people realize they should probably exercise more than they do. In spite of our hectic schedules, it is important to make time to regularly exercise. Here are a few suggestions:
1. If you have a history of health problems, get clearance from a physician before you begin your exercise program.
2. Set reasonable, obtainable goals. To begin with, strive for 2-4 days/week of mild to moderate exercise.
3. If accessible, cross training (a variety of aerobic activities) will keep you interested and help you avoid overuse injuries. Possibilities include cycling, walking, swimming, jogging, elliptical machine, cross country skiing, water exercises, etc.
4. A combination of aerobic, stretching, and strengthening exercises is often the most effective type of program.
5. If you choose to join a health club and are unfamiliar with the equipment, hire a personal trainer. It will be well worth the cost. Sign up for a few sessions with a qualified trainer to receive proper training on how to safely utilize the exercise equipment. Ask the trainer to develop a customized program for you, and then continue on your own.
6. Don’t ignore any aches or pains you may experience. Muscle soreness, especially with a new exercise regimen, is a common after-effect. It should subside fairly quickly. In contrast, if you experience sharp pain or achy and swollen joints, consider a consultation with a physician or other medical professional.
7. Strive for consistency, but allow for some flexibility. It may take awhile to develop the habit of becoming fit. Don’t beat yourself up if you fail to catch the vision immediately.
8. Have fun! That sounds very cliché, but it is vital. Find an exercise or two that you can learn to love (or at least like initially). My wife has never seen a jogger who looks like they are having fun. She is obviously not a runner. Instead, she chooses to stay active and fit with tennis and aerobics. Be patient and find the right exercise(s) for you.
Life is good. Life is better when you can enjoy it with a healthy body. Consistent and proper exercise will play an important role in helping you achieve that healthy body.
Welcome!
Welcome to Rehab Education. This blog is designed to provide supplemental information about physical therapy, injury recovery, posture, and exercise/fitness. It is not meant to replace the information you may receive from your physical therapist or physician. The information is based on over 13 years of experience in outpatient physical therapy. You are welcome to comment on specific topics, or submit questions you may have concerning your physical therapy experience. I appreciate your interest in this blog and therapy in general.
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