Category Archives: Back Pain

Exercises for Bones

According to the Medical Researchers people with low bone density are at the higher risk of developing Osteoporosis. National Institutes of Health National Resource Center states that bone mass peaks during the third decade of life and after that we begin to lose bone. But this bone loss can be prevented with regular exercise. If you continue to exercise into middle age and beyond; risk of developing osteoporosis decreases undoubtedly. You can start a bone-healthy exercise program even if you are diagnosed with osteoporosis.

National Osteoporosis Foundation (NOF) suggests that as the people age, they should take the charge of their bone health. Along with diet and regular check-ups, a healthy and regular exercise regimen can help to slow down the aging effects while allowing you to maintain quality of life through activity and independence. A customized and regular exercise program may help to prevent falls and fall related fractures which quite so often result into disability and pre-mature death.

Which exercises can benefit bone health?

Exercises which can be beneficial for bone health and as well strengthen bones and muscles and improvise balance, co-ordination and flexibility can be categorized as follow :-

  • High-Impact Weight-bearing Exercises: Activities like dancing, hiking, jogging, stair climbing, tennis which make you move against gravity are grouped under this exercise regime.
  • Low-Impact Weight-bearing Exercises: Such activities help you to make bones strong while being a safer alternative to high-impact exercises. These include activities like; using elliptical training machine, using stair-step machines or moving fast on a treadmill or outside.
  • Posture Exercises: Such exercises help to improve posture and reduce risk of developing ‘sloped’ shoulders and bone fracture as well.
  • Hip and Back Strengthening Exercises: These include activities which are helpful in strengthening the muscles in the back and hips.
  • Balance Exercises: These exercises strengthen your legs and as well evaluate or test your balance while reducing the risk of falling.
  • Functional Exercises: These include activities for elder adults and specifically for those with limited movements. Such exercises improve how will you move and reduce the chances of falling and breaking a bone.

But it is to be kept in mind that before beginning any exercise regime, you should undergo a through medical examination in order to determine a safer exercise regime. Based on medical evaluation of the following factors a customized exercise regime is set up:

  • Fracture Risk
  • Balanced and Gait
  • Muscle Strength
  • Range of Motion
  • Physical Activity Level
  • Fitness

Your physical therapist would also consider your chronic medical conditions like; obesity, high blood pressure and heart disease. And thereafter, a customized program is designed based on the movement, limitation, personalized goal and health consideration of the clients.

Contact Active Physical Therapy for the state-of-art treatment of any of your musculoskeletal disease. Our treatment modules are planned and coordinated according to the needs, requirements and urgencies of our patients. The treatment modules co-ordinated by us will not only cure your current ailment but also pose a check on the further ones.

Juvenile Disc Disorder

Most of the times, chronic back pain or long term back problems are associated with elderly or middle-aged people.  But Juvenile Disc Disorder can also affect the people as young as 20 years of age. It means that if you are an adolescent, even then you cannot save yourself from this deformity. The fact is; some patients may inherit a prematurely aging spine.

What do we understand by Juvenile Disc Disorder?

Juvenile Disc Disorder is a condition, where end-plates of disc spaces are not that much strong to bear the pressures generated within the disc spaces. Such a condition leads to disc herniations into the vertebral bodies and triggers back pain at quite an early age.

The condition is very much similar to that of degenerative disc disease but with a difference that in this condition, degeneration starts at a much earlier age and generally, most of the discs of lumbar spine are involved as opposed to that of degenerative disc disorder, where only one or two discs are typically involved.

What are the causes of Juvenile Disc Disorder?

Following factors can lead to Juvenile Disc Disorder:

  • Injury to back
  • Weakening of discs due to wear and tear
  • Strain and stress you put on your backs
  • Changes in your discs and other spine structures
  • Decreasing of water in the discs
  • Discs become less spongy and much thinner
  • Space between the vertebrae above and below the disc gets smaller
  • Hypermobility of facet joints
  • Your genes; you may be pre-disposed to excessive wear and tear of joints.

What are the potential signs and symptoms of Juvenile Disc Disorder?

Any part of your spine can get affected due to Juvenile Disc Disorder but low back or neck is most commonly affected parts. Other signs and symptoms of the disease include:

  • Chronic back and neck pain
  • Pain at the site of damaged disc
  • Pain radiating to another body part
  • More pain while sitting for a long time
  • Feeling of pain while bending, lifting or twisting
  • Feeling less pain while walking, running or if you change positions frequently
  • Pain subsides with rest.

What are the treatment options suggested by the Physical Therapists to treat Juvenile Disc Disorder?

Physical Therapy treatment to treat Juvenile Disc Disorder is much similar to that of Degenerative Disc Disorder. Most of the patients respond well to the physical therapy techniques and recovery is possible in about five-six weeks. Physicals therapists may suggest the following techniques to treat Juvenile Disc Disorder:

  • Physical Therapist may suggest rest or restricted activity but for few days only. Extended rest is not recommended and mild activity is suggested for better healing.
  • A daily hamstring stretching and aerobic conditioning may be suggested for the better healing
  • Deep tissue massage is recommended to release the tension in soft tissues like; ligaments, tendons or muscles
  • Heat therapy is suggested to remove the waste by-products caused due to spasms.
  • Cold therapy is used to lessen the pain and inflammation.
  • Spinal traction is administered to eliminate the pain caused due to the muscle tightness or compressed nerves.
  • Various exercises to improvise the flexibility, strength, core stability and range of motion are practised.
  • An individualized treatment program, taking into account your health and history is formulated
  • Your physical therapists will make you learn about various body mechanics to limit pain. Positions causing pain will also be made familiar to you.
  • Proper work ergonomics and posture corrections are taught to help you to take better care of your back.
  • Strengthening exercises to strengthen abdominal and back muscles are also recommended.

Juvenile Disc Disorder can wreak havoc on the back of an adolescent, so the parents should watch out for the early signs of the disease and if you find out any warning signs, should go for immediate diagnosis and treatment. Contact Active Physical Therapy for the state-of-art treatment of any of your musculoskeletal disease. Our treatment modules are planned and coordinated according to the needs, requirements and urgencies of our patients. The treatment modules co-ordinated by us will not only cure your current ailment but also pose a check on the further ones.

Physical Therapy Tips for Safer Springtime Cleaning

Tips for Safe and Healthy Spring Cleaning

Tips for Safe and Healthy Spring Cleaning

Spring is always a welcome change after cold and lethargic winters. The blue skies and warm temperatures also bring open windows, fresh air, blossoming flowers and above all the spring cleaning.  Spring cleaning can be as hard and difficult as full-body workout as it involves good dusting, mowing of lawns; clearing gutters and many more. But the statistics show that great many numbers of people injure themselves during this annual cleaning. Active Physical Therapy suggests you to be cautious and observe the following measures to avoid any harm or injury to your body:

  • Do not perform similar motions repeatedly as this can result into sprains, strains or low back pain.
  • Keep your spine in line i.e. maintain a good posture and keep a wide base of support.
  • Avoid too much twisting or bending while lifting objects. Lift the objects properly by getting closer to them i.e. use your legs instead of your back.
  • Use long-handled tools, kneeling pad and stools while doing yard work and gardening as well.
  • Keep your properly hydrated throughout the cleaning session.
  • Wear skid resistant shoes to ensure proper footing on uneven surfaces.
  • Take regular breaks, in order to relax your tense muscles.
  • Use correct height ladder to minimize the risk of falls during cleaning your windows. Also make sure that ladder is placed on a levelled surface.
  • Move your feet and body while vacuuming, instead of reaching forward and sideways with your arms and trunk.
  • Use extension cords carefully. Do not drape them across the spans of crossing walkways to avoid tripping or falling.
  • Avoid twisting while bending, raking or thatching; instead use your legs to shift your weight from side to side.
  • To avoid slips and falls, always work in the yard wherever it is dry. Do not overfill bags or tarps as it can put pressure on your spine.
  • Do not over-exert yourself. Listen to your body and if you notice any symptoms like light-headedness, shortness of breath, sudden or severe headache, excess sweating, chest or stomach pain after or during cleaning, Contact Your Doctor immediately.

Prevention is always better than cure. Poor Physical posture, lack of exercise or warm-up, poor Physical condition can lead to injury or pain. So always do your best and follow good practices to save yourself form all such hazards.

Active Physical Therapy will be glad to help you with more spring cleaning tips or with any injuries or pain you experience during cleaning. Our diligent and expert physical therapists use state of art techniques to treat any of your musculoskeletal pains or injuries.