Do’s and Don’ts To Avoid Low Back Pain

Simple things we do affects our back.  These simple do’s and don’ts to avoid low back pain will help you save your back and have a healthier back.

The following is for everyone who are able to perform these activities.

• Lifting
  • Bend with your knees, not your back. Left with your legs and hold object close to your body. Lift objects only chest-high.  When load is heavy, get help and plan ahead to avoid sudden load shifts.  Always be sure of your footing.
  • Don’t bend over with legs straight or twist while lifting. Avoid trying to lift above shoulder-level. These positions may cause injury.
• Standing and Walking
  • Stand with one foot up; change positions often. Bend with knees to keep back straight. Walk with good posture keeping head high, chin tucked in, pelvis forward, toes straight ahead. Wear comfortable shoes.
  • Don’t stand in one position too long. Don’t bend forward with straight legs, or walk with poor posture. Don’t wear high heeled or platform shoes when standing or walking for long periods.
• Driving
  • Move car seat forward to keep knees bent and higher than hips. Sit straight; drive with both hands on the wheel.
  • Don’t drive sitting far back from the wheel. Stretching for the pedals and wheel increases low back curve and strain.
• Sitting
  • Sit in chairs low enough to place both feet on the floor with knees higher than hips. You may cross your legs or put your feet up on a stool. Sit firmly against back of chair.
  • Don’t slump. Don’t sit in a chair that’s too high or too far from your work: – avoid leaning forward and arching your back.
• Sleeping
  • A good night’s sleep on a firm mattress is good for you and your back. Sleep on your side with knees bent, or on your back with a pillow under your knees.
  • Don’t sleep or lounge on soft, sagging, no-support mattresses or cushions. Swayback and back strain will result, especially when sleeping on your stomach.

Don’t wait for low back pain.  Take care of your back with these simple do’s and don’ts for the low back and you’ll be sure to enjoy life pain free!

If you have back pain and are having difficulty with lifting, walking, standing, sitting, driving, and sleeping, call to get examined  by our physical therapist at KTS Physical Therapy in Severna Park, MD at (443) 906-6070.

By Jennifer Angeles (Updated: 06/14/2020)

Most back injuries occur with improper lifting.  The worst lifting situation happens when the body is extended over the load – the lower back becomes the fulcrum supporting the weight of the body plus the load.  Twisting in this position causes back pain and injury.  Keeping your back straight and using your legs reduces the lever effect.

Proper Lifting Techniques

1. Have good footing – Keep feet apart and have firm footing.
2. Bend your knees – Don’t bend from the waist.
3. Tighten your stomach – this helps support your spine when you lift.
4. Lift with your legs – Your legs muscles are powerful and can do the lifting for you, don’t use your back muscles.
5. Keep the load close to your body – hold the load close to your body.  The closer it is to your spine, the less effort you exert on your back
6. Keep your back straight – Don’t bend from the waist when lifting or putting down the load, don’t add your weight to the load. Avoid twisting because this can cause back pain and injury.

Every you move you make depends on your back.  Keep your back in mind when lifting and remember these proper lifting techniques to save your back.  Back pain should be taken seriously, because the longer you wait, the worse your condition may become.

If you have back pain and have injured your back from improper lifting at work, leisure, or recreational activities, call to get examined  by our physical therapist at KTS Physical Therapy in Severna Park, MD at (443) 906-6070.

By Jennifer Angeles (Updated: 06/14/2020)

Heat pads, Ice packs, Electrical Stimulation and Ultrasound

Heating pads, ice packs, electrical stimulation, and ultrasound are used in physical therapy and most patients say it does not help with their pain and injury.  These are passive treatment that are helpful with certain conditions, but should be used early and weaned off quickly.  It shoulder never be the main part of your treatment program.  Sad to say, there are still a lot of therapy clinics that do this…then you know you’re in the wrong place.

Heating pads and ice packs

These should be used by the patient at home.  Proper instruction and use of the pads and packs are essential.  Patients can use this anytime of the day and can relax while on it.

Getting to the root cause of the problem

A good physical therapist will get to the root cause of the problem which has long lasting results.  They will also teach you how to manage and take control of your pain or problem through education and instruction.

What are other treatments out there?

Soft tissue mobilization is the application of movement and force to muscles, ligaments, nerves or other soft tissue structures to promote healing.  This can also be used to relieve pain.  There may be discomfort with this procedure.

Pressure point release is  applied to muscles that are is spasms or causing pain.  Pressure is applied to the affected muscle for about 1-2 minutes.  This may cause soreness in the area but should not come back.  This helps normalize muscles and reduce pain.

Kinetic Movement helps correct posture, healing for strength, and it is also specific to your ailment.  Rather than doing “therapeutic exercises”, kinetic movement is more personal, tailored to your needs to help strengthen you in the specific weakness, or injury you have.

Dry Needling is the use of sterile, single use, solid monofilament needles  at various lengths and angles to help release tight structures, trigger points, and relieve pain which leads to improved motion.  Dry needling must not be mistaken with Acupuncture.  Acupuncture uses meridians for treatment.

Cold Laser  uses photons (invisible light on the electromagentic spectrum)  that stimulates all the cells that it passes through to heal and strengthen the area, improve circulation, targets injured tissues.  It is safe on children, pacemakers, joint replacements or any metal in the body such as screws and plates from broken bones.

Be wary of…

• physical therapy facilities that overuse “passive treatments”  such as heat, ice, electrical stimulation and ultrasound
• facilities that don’t teach you how to control your pain at home, work and leisure activities
• facilities where you don’t learn something new at each and every visit.

If you need physical therapy and would like to get longer lasting results, call our office at (443) 906-6070 and make an appointment today!

By Jennifer Angeles (Updated: 06/14/2020)

Plantar fasciitis or heel pain is common condition among athletes, runners, but also affects those who are sedentary as well.  It is hard to get rid if not taken care of, and you can suffer for months.  Here are some plantar fasciitis exercises to live pain free.

What is Plantar Fasciitis?

Plantar Fasciitis is inflammation of the fibrous band (fascia) that runs along the foot, and connects from the heel to the base of the toes.  When the plantar fascia gets tight and irritated, it will get inflammed and cause pain.  It causes heel pain when walking, when you initially apply weight on that foot.  This is often felt when you first get up in the morning, or when you get up from sitting for a period of time.  Oftentimes, there is no pain symptoms while on your feet or during activities, but felt after the activity.  Most pain is felt on the bottom of the foot on the heel, the inner and outer part of the heel.  Pain from plantar fasciitis are described as burning and aching.

What are the causes of Plantar Fasciitis?

• Improper shoes – wearing worn out shoes, thin soled, flip flops, lacking arch support, no shock absorption, and frequent use of high-heeled shoes causes the Achilles tendon to shorten and irritate the plantar fascia over time.
• Poor foot mechanics – flat foot, overpronated feet, high arches, and toes that run inward, hip knee and foot injuries or poor posture, muscle imbalance can cause plantar fasciitis.
• Overweight – sudden increase in weight
• Sports or physical activity – sudden overload on your sport, recreational and physical activities placing stress to the foot.
• Diabetes, Arthritis

Plantar Fasciitis Exercises

Here are some exercise tips to help relieve and get rid of plantar fasciitis

• Calf stretches:  standing calf stretch against the wall with the knee straight, and with the knee bent 60 seconds hold, 3-5 repetitions.
• Plantar fascia stretch on steps:  Standing on the ball of your feet, slowly lower the heel down until you feel a stretch in your foot. 60 seconds hold, 3-5 repetitions.
• Passive toe motions:  holding your toes, bend and extend the toes to passively exercise the muscles in the foot (intrinsic muscles of the foot), 50-100 repetitions.

Physical therapists can treat plantar fasciitis.  Cortisone injections from your doctor has also been known to help.

If you think you are suffering from plantar fasciitis or heel pain and would like to be seen by our  physical therapists, call our physical therapy office in Severna Park at (443) 906-6070 and make an appointment today!

By Jennifer Angeles (Updated: 06/14/2020)

Do You Know Your Neck?

Knowing how a healthy neck works can help you understand your neck problem better.  The neck is made up of structures that help hold your head up.  Muscles in your neck and shoulders play an important role in your neck’s health, in supporting your head and with movements in many directions.  Correct movement and rest help neck structures remain flexible and healthy. So, do you know your neck?

Your Lifestyle or an Injury Can Cause Neck Problems

You may have neck problems caused by several ways.  You may have strained your neck from repeated movements.  You may have  had an injury such as a car accident, or a fall.  Age and stress can be contributing factors.  If your neck is damaged, you may feel pain, stiffness, or numbness.  Other symptoms can be muscle tightness in your neck and shoulders, or pain on other parts of your body such as your arms and hands.

Poor posture, injuries, arthritis, stress – these may take aim at your neck, cause pain, and limit your ability to do the things you enjoy.

Treatment Can Relieve Your Symptoms

If you have neck pain and stiffness, you may be able to get relief.  A Physical Therapist can help you manage your neck problems and with daily exercise and good posture habits, you can help improve the health of your neck.

• Rest.  This may not be the easiest thing to do since you need time away from work or other responsibilities.  But give yourself some time to rest to speed  healing and relieve discomfort.  Lie down with a pillow or rolled-towel under your neck.  When upright, some practitioners may prescribe a cervical collar.
• Apply Ice.  While resting, icing your neck helps relieve your pain.  Ice packs are readily available, or use a “bag of peas”.  If ice doesn’t give you relief, a heating pad may help to improve the circulation and relieve the muscle tension and pain.
• Medication.  Depending on your needs, your doctor may prescribe medications or even advise you take over-the-counter pain medication to help relieve your symptoms.  Analgesics help relieve pain, muscle relaxants helps relieve muscle tension and spasms, anti inflammatories help decrease swelling in your neck.

Follow These Helpful Hints

1.  Daily Routine.

• When shaving, don’t tilt your head back
• Wash your hair in the shower, not in the sink
• Use a straw when you drink from a can or bottle

2.  Driving.

• Avoid prolonged driving or riding.
• Adjust your seat and headrest so that your back and head are properly supported

3.  Working.

• Take breaks and stretch your neck often.
• Work at eye level.  Use a stand when typing.  Use a stepladder instead of reaching up
• Always use common send when lifting

4.  Leisure Activities.

• Break frequently from activities like gardening.
• Don’t sit so close to the front of an audience, like when watching a movie, that you need to tilt your head back to see.

5.  Sleeping.

• Use a firm mattress and keep your head level
• Don’t sleep on your stomach for it forces your head up.
• It’s best to sleep on your back with one pillow, and support your neck.

Know your neck, protect you neck with good body mechanics, manage stress in your life.  Good everyday neck care can help prevent future problems.  Don’t risk your neck!

If you have neck problems that just won’t go away, call KTS Physical Therapy for an appointment today!

By Jennifer Angeles (Updated: 06/14/2020)