Decrease Your Pain and Increase Your Energy with These 5 Easy Tips

Are you looking for a way to relieve your aches and pains so you can get back to living your life comfortably? If so, our treatment services can greatly benefit you! Our dedicated physical therapists can provide you with the tools you need to decrease your pain and increase your energy, so your daily life will be easier than ever. There are a vast number of conditions we treat, and our main goals are to help you find relief and prevent your likelihood of further pain occurring. By incorporating these 5 easy tips into your daily life, you’ll find that your days are much less painful and more energetic!

1. Maintain proper posture throughout the day.

Posture improvement can make a huge difference in how you feel overall. Your physical therapist can design a treatment plan that will focus on improving your posture, which is something that you can carry with you long-term. Simply standing and sitting with shoulders back, chest out, and spine straightened (instead of slumping over) is a great start. Your physical therapist can guide you towards posture habits that alleviate pain and pressure, which will give you more energy to face the day.

2. Change your sitting positions.

The way in which you sit can make a big difference when it comes to pain and energy levels. Simply by avoiding pain, you’ll also feel less drained at the end of the day. Your physical therapist can also recommend some simple adjustments based on your work environment, that may help reduce pain and improve your sitting positions. For example, a lumbar cushion can help relieve pressure from your lower back.

3. Stay hydrated.

Did you know that you’re supposed to drink between half-an-ounce to one-ounce of water for each pound of your body weight each day? By drinking enough water each day, you’ll be able to avoid dehydration, as well as other undesirable issues, such as headaches, muscle cramps, and overall fatigue. Water is always the healthiest option, so try to keep plenty of water close to you as you move throughout your day. You’ll begin to notice that consistent hydration will lead to lessened pain and increased energy. It can also help keep your appetite under control, which may help you avoid gaining extra weight!

4. Get moving!

Moving is an integral part of any physical therapy program, as it is essential to relieving painful symptoms and improving your overall function. If you are in pain, it may seem better to remain sedentary until it goes away; however, exercising can actually help relieve your symptoms much quicker. By getting up and moving around every hour or so, even if you just take a simple walk around the room or around your office, you can help decrease your pain and boost your energy. You don’t have to do a full physical therapy session to feel the benefits of movement – practicing this every day can also benefit your body in several ways.

5. Pay attention to your breathing.

It is important to take breaks while you exercise, and to focus on your breathing while you do so. Focused breathing can help relieve your pain and may even give you that little extra energy burst you need to keep going with your day. Every few hours, take a few minutes to stop, close your eyes, and breathe deeply. Breathe in deeply through your nose, filling your lungs as completely as possible. Then, breathe out through your mouth, keeping lips pursed a bit to push the air out. Focus on nothing but your breathing for a few minutes and you’ll be amazed at what a difference it can make.

Schedule a consultation for more help:

Physical therapy helps patients feel their best. If you’d like further assistance from the tips above, contact our office today! Our physical therapists would be happy to meet with you for a consultation to discuss the best treatment plan for you, so you can live your highest quality of life!

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Improve Your Health, Strength, and Physical Activity with These 4 Simple Tips!

It’s not always easy to be active. We’ve all been there – letting the dumbbells collect dust in the garage, throwing the yoga mat in the storage closet, constantly walking by the running shoes without a second glance. However, once you get in the habit of being habit, it becomes much easier. With these 4 simple tips, you can achieve an active lifestyle even with your busy schedule!

1. Trick yourself into exercising.

It can be hard to find the time to exercise throughout the day – so try sneaking it in! Physical therapy often prescribes small changes to a person’s routine, in order to make the adjustments manageable. Some simple ways to be more active during your daily tasks include:

  • Opting for the stairs instead of the escalator or elevator.
  • Exiting the bus one stop early and walk the rest of the way.
  • Parking farther away from your destination and walking the extra distance.
  • Maintaining your yard – raking leaves, shoveling snow, mowing the lawn, etc.
  • Taking the dog on walks with the whole family.
  • Walking up and down the field while your children are playing sports.

2. Maintain a healthy diet.

Maintaining a healthy diet doesn’t mean you aren’t allowed to spoil yourself with treats every now and then. Nutrition is all about balance – so just make sure you balance those treats with some healthier choices. This includes:

  • Snacking smart. It is good to snack! – as long as it’s healthy. So instead of those pretzels, try grabbing some peanuts. Snacking keeps you at your best so that you can sustain your energy and stay positive.
  • Avoiding “meal skips.” Many people think that dieting includes “eating less,” but skipping meals can be just as detrimental to your nutrition as over-eating. Eating consistently provides your mind and body with the fuel necessary to help you get and stay active. It also helps you avoid your blood sugar dropping, which can lead to nervousness, irritability, and a whole host of other problems.
  • Implementing Uncle Sam’s recipe for health. “What is this?” you may ask – it is essentially the following: lots of fruits, vegetables, whole grains, and fat-free or low-fat dairy products; some lean meats or meat substitutes, including beans, eggs and nuts; and minimal saturated fats, trans fats, cholesterol, salt, and added sugars.

3. Positivity goes a long way.

If you go in with a positive mindset, exercise and eating right will become significantly easier. Research shows that a positive attitude can boost your immune system and increase your energy levels. Even if you aren’t really excited about getting up to go for a run, your body will believe what you think. Essentially, “fake it ‘til you make it” – because that mantra really works!

4. Don’t be afraid to ask for help.

Did you know that over half of the United States suffers from some sort of limiting pain? Chronic pain can significantly hinder your quality of life, but physical therapy can fortunately help correct it. It is a natural, non-invasive, safe, and effective way to manage and treat pain. In many cases, it can even eliminate the need for harmful pain-management drugs or surgical correction. The best part of all is that physical therapy provides long-term relief, while other methods may only work in the short-term.

Physical therapy can help with all types of chronic musculoskeletal and neuropathic pain, from ongoing headaches to fibromyalgia. A physical therapist can manipulate your bones and joints to reduce discomfort. Your physical therapist will work with you to form an exercise and movement plan that lessens your pain and increases your mobility.

Contact us today!

No matter what age you are, our physical therapy treatment programs can help you get up and moving. If you’re looking to improve your health, strength, and physical activity, don’t hesitate to contact us today! We’ll get you started on a plan that will help your life your life to the fullest.

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The Top 5 Ways Proper Posture can Help Alleviate Back Pain

Everyone has heard the importance of sitting or standing up straight. However, maintaining proper posture at all hours of the day is usually easier said than done.

Many people experience back pain due to poor posture. Sitting and standing up straight allows for proper spinal alignment, which can prevent back pain. However, it can be difficult to get in the habit of practicing proper posture if you are already in the habit of slouching or hunching over. Fortunately, physical therapy can help correct your bad posture habits and help you incorporate healthy ones into your lifestyle through targeted strengthening exercises and stretches.

If back pain has been limiting your life, don’t wait to find relief. Schedule your consultation today and see how our services can help treat your back pain while simultaneously improving your posture!

How can proper posture relieve back pain?

Your spine is designed to operate in a very specific way. When you move, sit, and stand in ways that disrupt the correct operation of your spine, you may eventually create undesirable problems over time.

With the help of your physical therapist, practicing good posture is one way that can work with your spine in order to minimize your back pain. Physical therapy treatments will provide educational resources for good posture and will help you discover several healthy movement patterns for relieving pain. 5 of the greatest benefits of maintaining proper posture include:

1. It helps improve physical function.

When we think of posture, many of us picture an image of static positions – such as sitting at a desk or standing up straight. However, proper posture can be (and should be) incorporated into everything we do.

Through physical therapy treatments, your physical therapist will guide you on how to maintain proper posture during all of your favorite activities, such as walking, running, and playing sports. The improved posture you adopt in each activity will lessen the wear and tear you put on your spine, which minimizes the risk of developing back pain from these activities.

2. It prevents damaging changes to the anatomy of your spine.

The ways in which you use your spine can actually cause changes to your anatomy. The stress caused by sitting hunched can eventually lead to damage of your muscles, joints, spinal discs, and the nerves and blood vessels that travel through your spine. Fortunately, in many cases, the damage can be reversed if you engage in targeted physical therapy treatments and learn how to maintain proper posture.

3. It enhances blood circulation.

When you maintain proper spinal alignment, your veins are not constricted by the pressure of your vertebrae. Your spine contains numerous components that all require good circulation, in order to operate correctly and regenerate from damage.

When your physical therapist guides you through different physical therapy exercises to help with your posture, your alignment will return to the intended shape required for optimal circulation.

4. It increases your strength and flexibility.

If you have struggled with poor posture for a while, there is a good chance that it will be difficult to maintain proper posture in the beginning. It may take some time in physical therapy to gain the strength and flexibility necessary to keep your ideal posture. Fortunately, the work you do with your physical therapist to achieve your physical goals will lead to greater overall fitness. The stronger and more flexible you get, the less likely you are to suffer from back pain on a regular basis.

5. It helps you avoid pain from improper techniques.

Good posture is a vital component of lifting objects without injury. When you lift and fail to use good posture, there is a much greater chance that you will wind up hurting your back.

Ask your physical therapist about proper lifting posture. He or she can show you how to lift correctly and guide you through some exercises to clarify the right posture.

Find relief today:

Are you ready to improve your posture and relieve your back pain? If so, call to confirm your appointment today! We’ll help you get started on the right track toward a pain-free life. Your back will be happy you did!

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Are You Experiencing One of These 5 Common Shoulder Injuries? Find Relief With PT

Physical therapy is used to treat any sports injury, workplace injury, or musculoskeletal condition you may be experiencing. It is a natural, safe, and effective way to treat both acute and chronic pain.

One of the most common reasons people seek the help of a physical therapist is to manage chronic shoulder pain. There are a number of different reasons why shoulder pain may occur, and it can greatly limit your everyday life. If you have been experiencing shoulder pain, or decreased function within your shoulder, don’t hesitate to contact our office today.

5 of the most common shoulder injuries:

The average person probably doesn’t give much thought to their shoulders as they go about their day. However, your shoulders actually do quite a lot of work to help you complete everyday tasks, and if they become strained or injured, you could be left experience severe shoulder pain. Some of the most common causes of shoulder pain include:

1. Tendon tears

The tendons in your shoulder can tear as the result of an acute injury or certain degenerative conditions. The natural aging process, sudden injuries, and overuse often cause the tendons to split or tear. Whether a patient is experiencing a partial or a full tendon tear, the pain can be extremely intense and it may require regular appointments with a skilled physical therapist.

2. Bursitis

The shoulder is a complicated joint that is made up of an intricate network of moving parts. One of the key components that make up the shoulder is called bursa. The bursa contains tiny sacs of fluid that work to keep the shoulder joint lubricated. If the bursa becomes irritated or inflamed, you can develop bursitis, and you will need to schedule a physical therapy appointment as soon as possible.

3. Tendinitis

Tendinitis is a common condition that causes inflammation in the shoulder area, and it has been known to send many people straight to a physical therapist in order to find relief. The condition typically affects those who are physically active or people who work at a job that requires them to complete repetitive motions. For example, if you’re an athlete who plays tennis, or if you work as a professional painter, you could be at risk of developing tendinitis in your shoulder. If you are at a high risk of developing tendinitis, it is important to remember that along with physical therapy, resting your shoulders regularly can help to prevent chronic pain.

4. Frozen shoulder

Frozen shoulder typically occurs after an injury or alongside another shoulder condition. Most physical therapists recommend that patients with frozen shoulder get plenty of rest in-between physical therapy appointments, in order to avoid developing scar tissue in the shoulder. If scar tissue does develop, the muscles surrounding the shoulder could eventually freeze up as well, restricting your full range of motion and resulting in chronic pain.

5. Impingement

Shoulder impingement can occur when the top part of the shoulder blade puts excessive pressure on the underlying soft tissues in the arm when it is lifted away from the body. As the arm lifts, the shoulder blade rubs against the tendons and bursa. If left untreated, impingement in the shoulder can result in bursitis and/or tendinitis.

Schedule a consultation with us today:

If you have sustained one of the injuries above, or if you’re looking for assistance with a difference shoulder pain condition, contact us today to schedule a consultation. Physical therapy is the ideal way to treat shoulder pain in people of all ages. Our dedicated physical therapists will address your condition and design the best treatment plan for your specific needs!

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Live Your Life to the Fullest with Physical Therapy Treatments

WebMD states, "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.” The mission of any physical therapist is to relieve pain while also increasing function and mobility.

Physical therapy can be used for any physical goal you may have, whether it’s recovering from an injury, returning to work or a sport, or simply improving your body’s strength and function. Physical therapy can help live a pain-free life, with the ability to comfortably perform all the activities you love. Contact TheraFit™ today to see how our services can benefit you and help you reach your goals!

Evidence supporting the success of physical therapy:

The American Physical Therapy Association states, “Studies have established the efficacy of physical therapy in treating and reducing pain, as well as preventing chronic pain.” Some statistics supported in these studies include:

  • Success for pre- and post-surgical rehab. A review of 35 randomized controlled studies with a total of nearly 3,000 patients found that in patients undergoing total hip arthroplasty, preoperative exercise and education led to significant reductions in pain, shorter lengths of postoperative care, and improvements in function.
  • Success for arthritis. Studies have shown that therapeutic exercise programs can reduce pain and improve physical function among individuals with hip and knee osteoarthritis.
  • Success for low back pain. A review of more than 60 randomized controlled trials evaluating exercise therapy for adults with low back pain found that such treatment can decrease pain, improve function, and help people return to work. The American College of Physicians states that “non-pharmacologic interventions are considered first-line options in patients with chronic low back pain because fewer harms are associated with these types of therapies than with pharmacologic options.

How does physical therapy treat pain?

During a physical therapy session, you may engage in pain-relief exercises and stretches, strengthening exercises, or low-impact aerobic training. Pain relief exercises are designed to target the areas where you have pain and ease your symptoms, while stretching exercises help your muscles loosen up and relax. Low-impact exercises are easy on the joints and they help to increase your heart rate. You might be asked to use a stationary bike or to walk fast on a course around the building. You’ll likely be given exercises to work on your core muscles. Using your own body weight with pushups and lunges may be part of the treatment plan, as well.

Physical therapists also frequently use other modalities, in order to achieve pain relief and increased function for the patient. Some common examples of PT modalities include:

  • Massage therapy. Massage therapy may also be performed, which is a gentle therapy that helps in reducing muscle spasms and allowing your body to relax.
  • Soft tissue mobilization. Soft-tissue mobilization is also common, which is used to increase mobility by addressing fibrous areas of muscle tissue.
  • Direct manipulation. Direct manipulation of the joints can be done to improve functioning and maintain proper alignment.
  • Ice and heat therapies. Ice and heat packs may be applied to the affected area to reduce pain and inflammation.
  • Ultrasound. Ultrasound therapy sends sound waves to the affected area and blocks pain messages that are sent to the brain.
  • Electric stimulation. Electric stimulation therapy sends an electric current to the affected area, in order to reduce pain.

A physical therapist may also educate you about sensory re-education for chronic pain. Even after an injury has healed, the nervous system may still send pain signals. Sensory re-education helps desensitize the nervous system and decrease sensitivity to the affected area.

Get started today:

Physical therapy is a natural, safe, and non-invasive way to treat pain and strengthen the body. In many cases, it has even eliminated the need for harmful pain-management drugs or lengthy surgical procedures. At your initial appointment, your physical therapist will perform a comprehensive physical evaluation, in order to determine where your pain is originating and discuss the best treatment plan for your needs. From there, your physical therapist will design a personalized treatment plan specifically for you.

If you’ve been suffering from pain or a lack of function that’s limiting your life, don’t hesitate to contact TheraFit today. We’ll help you get started on the right track toward living your life to the fullest!

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Could Your Back Pain be Caused by a Herniated Disc?

Did you know that back pain is the highest reported area of pain across the United States? Chronic back pain is one of the most common reasons that people seek physical therapy treatment. 60-80% of people will experience back pain of some sort in their lives, and it is likely that it may be caused by a herniated disc.

A herniated disc can develop anywhere along one’s spine but it most commonly occurs in the lower back. The pain can range in severity, but our licensed physical therapists can help you find quick relief. If you are looking for a natural, easy, and effective way to manage your back pain, schedule a consultation with TheraFit™ today!

How do herniated discs occur?

Spinal discs are soft and rubbery pads located between the bony vertebrae that help make up the spinal column. They are made of a thick outer ring of cartilage and an inner gel-like substance, designed to work as shock absorbers. Your spinal discs work to allow the back to bend with ease and they help protect your spinal cord and the delicate nerves on your back.

If the cartilage in your spinal disc somehow tears or develops a defect, the inner gel-like substance, also known as the “nucleus,” can break through. This bulging or herniation can then put pressure on the nerves, resulting in intense pain. In fact, even small amounts of pressure on your spinal nerves can cause pain, numbness, or weakness.

Herniated discs in the lower back can be particularly painful because they put pressure on the sciatic nerve, which can result in sciatica. The sciatic nerve is actually made up of several spinal nerve branches that travel from the spine down to the leg. If the sciatic nerve becomes pinched, pain can radiate from the buttocks area, down throughout the back of the leg, and into the shin and foot. Luckily, physical therapy can work to reduce the pain caused by this condition.

When you are young, your spinal discs have a high water-content level, made up of almost 80% water. However, as you age, the water content in your spinal discs lowers. This causes the discs to become less pliable, thus increasing the risk of tears or other defects. Some of the other common causes of herniated discs include:

  • Repetitive twisting movements.
  • Heavy or incorrect lifting.
  • Traumatic injury.
  • High-impact sports.
  • Excessive body weight or obesity.

How do I know if I have a herniated disc?

Symptoms associated with a herniated disc may vary, depending on where the injured disc is located. Some of the most common symptoms people experience with a herniated disc include:

  • Pain that intensifies when bending, sitting, coughing, or sneezing.
  • Weakness in the legs.
  • Pain when bending or twisting.
  • Numbness, tingling, or burning in the back, buttock, legs, and/or feet.

If you are experiencing any or all of these symptoms, you may have a herniated disc. Fortunately, physical therapy can help relieve pain due to a herniated disc or any other back pain issues. We recommend scheduling a consultation with one of our physical therapists as soon as possible, in order to treat the pain before it intensifies.

Relieve your back pain with physical therapy:

Physical therapy is non-invasive, safe, and successful in treating patients living with back pain. Our physical therapists are highly trained in specific methods and modalities aimed at alleviating your pain, stimulating blood flow, reducing your inflammation, and restoring your range of motion.

Schedule your consultation today for an effective way to recover from whatever condition may be causing your pain. Your back will be happy you did!

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Relieve Your Lower Back Pain with These 3 Simple Steps

If you have been living with lower back pain, you know how limiting it can be. While it may seem simple to relieve the pain with prescription medications, our current opioid epidemic has left people in search of less harmful solutions. Fortunately, physical therapy can be that very solution.

A study published by BMC Health Services states that physical therapy has been known to prevent habit-forming dependencies on prescription medication and reduce the overall health cost that a patient will have to pay for pain relief. Additionally, physical therapy focuses not only on the pain you are currently facing, but also on preventing your pain from returning in the future.

Your physical therapist will work closely with you provide simple pain-relief strategies that you can carry into your daily life, even after your treatment sessions are complete. 3 of these strategies include:

1. Alternating between hot and cold remedies

Alternating hot and cold compresses or packs on your lower back can help in providing significant pain relief. If you prefer one remedy over the other, it is not necessary to alternate every time, but often alternating the two extremes can help provide a fuller range of benefits.

Heat works to increase your circulation, and when your body experiences that extra blood flow, your healing properties are initiated in your bloodstream. Hot compresses and packs also ease pain by blocking the painful “signals” that run from the nerves in your lower back to your brain. However, cold packs can also come to the rescue with their ability to numb pain, halt spasms, and reduce swelling in the affected area.

During physical therapy, you’ll receive expert applications of these ice and heat therapies. Your physical therapist can also recommend the best types of hot or cold remedies for your specific condition. As a general rule, ice packs and heating pads are good all-around options, as both are effective, inexpensive, and readily available.

2. Working those hamstrings

While it is not something that back pain sufferers always consider, your hamstring muscles can play a key role in whether or not your lower back joints become over-stressed. When the backs of your upper thighs are too tight, your lower back has to work overtime, in order to compensate. Stretching your hamstrings helps to lengthen those muscles, which can help to soothe your lower back — especially when it’s in spasm.

A physical therapy session can help you identify specific stretches for your hamstring muscles, and will help in explaining how the two muscles affect one another. In the meantime, try bending over and reaching for your toes twice a day. Don’t strain as you reach down, and try not to lock your knees. If you feel any pain at the outset, discontinue the exercise, and talk to your physical therapist about alternative hamstring lengthening exercises.

3. Balancing your activity with rest

Bed rest is a common initial prescription for lower back pain in some cases. It is especially true if your pain comes from an injury or re-injury. In fact, resting while applying ice packs is a time-honored way of reducing swelling in the first day or two. However, for chronic lower back pain, moving around is a much better medicine than lying around. Physical activity releases your natural endorphins, which have both mood-lifting and pain-killing properties.

Of course, it is important not to overdo your workouts before consulting with your physical therapist. Keep it simple by taking a light walk or getting some household chores done, in order to limber up your back and release those helpful endorphins. If a brace helps in relieving your pain, wear it to support your lower back as you move.

Physical therapy is an important exercise option. It delivers both the benefit of exercise and the watchful eye of a professional to make sure you are using proper technique and remaining sage. Your physical therapist can warn you about moves that risk re-injury and will work with you on both flexibility and strengthening moves. These exercises are meant to build up the muscles that support your spine, in order to ease pain on your lower back. They also help provide greater range-of-motion as you work through that back stiffness.

Find relief today:

If you are in need of extra assistance for managing our lower back pain, don’t hesitate to contact our office today. One of our dedicated physical therapists will be happy to meet with you to discuss treatment and simple lifestyle changes that can help decrease the severity and frequency of your lower back pain episodes. Call TheraFit™ Physical Therapy today to get started on your path toward lower back pain relief!

How Does Nutrition Help Relieve Pain and Inflammation?

Are you living with chronic pain or inflammation? If so, there may be a simple solution for you: changing your eating habits. Proper nutrition can play an important role in managing your discomfort. Many people live with chronic pains every day, unaware that simply eating the right foods can actually help them find relief. Maintaining a healthy diet, in addition to frequent exercise and reduced stress, can help alleviate your inflammation and chronic pain. For more information on how nutrition can help you find relief, contact our Hazel Green, AL or Fayetteville, TN office today.

Why do we experience inflammation?

In many cases, inflammation is natural. Without inflammation, injuries would not be able to heal completely. It is the body’s way of promoting healing in response to physical harm or sickness. Pain and inflammation typically go hand-in-hand, so if you are feeling pain in a certain area, there’s a good chance that it’s also inflamed. With any wound, infection, tissue damage, or buildup of toxins in your body, your immune response will be triggered in order to initiate the healing process, thus resulting in inflammation.

While inflammation generally is a positive response, chronic inflammation can be an indication of a deeper underlying condition. Without treatment, chronic inflammation can lead to much worse outcomes, such as arthritis, diabetes, heart disease, and even some cancers. If your pain or inflammation has persisted for three months or longer, it is important to consult with a physical therapist as soon as possible, in order to get it under control.

Treating pain and inflammation with nutritious foods is a natural, easy, and healthy way to ease your discomfort.

A nutritious, anti-inflammatory diet:

Several patients who choose to participate in an anti-inflammatory diet report a significant decrease in symptoms. You can help speed up the healing process as the body purifies itself during the inflammation process by switching to a diet that complements the removal of toxins. The three basic components to an anti-inflammatory diet include:

  • Less dairy and grains. In order to strengthen your body's immune response as much as possible, you'll want to try and avoid simple carbs and sugars completely. That means no pastries, no donuts, and no white breads. Dairy products should also be extremely limited, so be mindful of serving very little cheese or milk with anything. Whole grains such as barley, oats, brown rice, and wheat are best when practicing an anti-inflammatory diet.
  • Less red meat. It is best to avoid red meat altogether in an anti-inflammatory diet, but if you must add some in there, it should be very scarce. One small piece of steak, one time per week, should be your maximum limit. The proteins in red meat require extra work from your kidneys to process; therefore, eating a lot of it will slow down your healing process. The good news is that chicken and fish are just fine for an anti-inflammatory diet.
  • More vegetables. One of the best ways to reduce inflammation is to increase your veggie intake. This diet is most successful if you eat up to nine servings a day, with the vegetables preferably served raw. Brussels sprouts, cabbage, cauliflower, and broccoli are some the best options. It is okay to substitute fruits for a couple of your servings, in order to break it up, but vegetables should be your main ingredient for the most part.

Contact us for assistance:

The diet above should help reduce your pain and inflammation. Additional steps you can take to relieve discomfort and improve your health include exercising daily, managing your stress, and maintaining a healthy body weight.

If these tips don’t prove to be successful, or if you’d like more assistance in making them a part of your everyday lifestyle, don’t hesitate to contact TheraFit™ Physical Therapy. We’ll set you up with a consultation to discuss how we can help you achieve your health and wellness goals!

Stand up to Lower Back Pain – Find Relief Through Physical Therapy

Lower back pain is a very common sensation that affects 60-70% of people across industrialized nations. It can also greatly limit many aspects of your daily life. For example, working, doing the activities you love, spending time with friends and family, or even just relaxing can be difficult if you are ached by lower back pain.  It is the leading cause of inactivity among adults, and it can result in other health issues if left untreated. In fact, according to the World Health Organization, an estimated 149 million days of work are lost due to lower back pain.

If you are suffering from lower back pain, it is important to find relief as soon as possible. Contact our Hazel Green or Fayetteville office today to find out how our services can ease your pain and get you back to comfortably living your life.

PT treatments for lower back pain:

The role of a physical therapist is to help patients alleviate pain and regain function. This is done by promoting healing to the affected area and using targeted exercises to restore function and movement. Then you come in for a consultation, your physical therapist will provide you with an extensive evaluation, discovering what form of treatment will be best for your condition.

There are two specific categories of physical therapy - passive therapy and active therapy:

1. Passive physical therapy

Passive therapy works to manage pain. The main goal of passive therapy is to alleviate pain altogether so the rest of your treatment program will be easier. Lower back pain may impede your physical abilities due to the pain you are experiencing, so passive therapy works to alleviate that pain in order to improve your physical abilities. Passive therapy  can include any combination of specialty treatments, including, but not limited to:

  • Manual therapy.
  • Massage.
  • Ice and heat therapies.
  • Dry needling.
  • Ultrasound.
  • Hydrotherapy.
  • Electrical stimulation, such as TENS Units.
  • Iontophoresis.

2. Active physical therapy

Active therapy focuses on targeted exercises and stretches in order to improve function in the affected area. Many active physical therapy treatments are designed so the patient can perform them on their own, after their PT sessions are over. Once your lower back pain has subsided enough that your physical therapist believes you are ready for active physical therapy, he or she will set up an exercise plan specific to your needs. This may include any combination of strength training, stability training, and stretching. These exercises will help provide support to the painful area and will guide you further in your recovery process. Active therapy is geared toward helping you regain your muscle strength, flexibility, and range of motion.

What to expect from your visit:

At your initial consultation, your physical therapist will conduct a thorough physical evaluation to determine the best course of treatment for your specific needs. You will also discuss your medical history, lifestyle, and any additional symptoms you may be experiencing.

Once your evaluation is complete, your physical therapist will design an individualized treatment plan for you, beginning with passive physical therapy and leading into active physical therapy. You may also be given exercises to do at home, during your time away from treatments. This is all done in order to reduce pain, avoid further injury, and provide you with the quickest recovery time possible.

If you’ve been suffering from aches and pains, don’t suffer any longer - stand up to your lower back pain today. Contact TheraFit™ Physical Therapy to schedule an appointment and get started on your path toward recovery and relief!

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Reducing Inflammation with the Right Nutritional Fuels

Does your daily life revolve around chronic pain or inflammation? While this is a common everyday roadblock that many people experience, there are actually some simple ways to avoid it. It is no secret that exercise is a crucial part of any physical therapy regimen, but fueling your body with nutritional meals also plays an important role.

Everything you eat works to fuel your body and eating the right foods can help you recover much quicker from painful or uncomfortable conditions. The three main ingredients that work together to help reduce your pain and inflammation include 1) exercising regularly, 2) decreasing your amount of stress, and 3) maintaining a strict nutritional diet. To learn more about how nutrition can help you live a happier and healthier life, contact our Hazel Green or Fayetteville office today!

Why am I experiencing inflammation?

Inflammation is your body’s natural response to injury, ailment, or some other sort of harm. For example, if you have sustained an injury, wound, infection, tissue damage, or buildup of toxins in your body, your immune response will be triggered to deal with it. In many cases, inflammation is actually a good thing - without it, injuries would never heal. However, too much inflammation is unhealthy, and if the healing process continues for too long, chronic inflammation can occur.

Chronic inflammation can pose some serious health risks, as it can lead to diabetes, arthritis, heart disease, or even some cancers. If you have been experiencing persistent pain, it is in your best interest to consult with a physical therapist as soon as possible, in order to treat any chronic inflammation that may be occurring.

Avoiding chronic inflammation through your diet:

While it is still recommended to seek the help of a physical therapist, there are some easy ways you can turn around your inflammation symptoms on your own - such as adopting an anti-inflammatory diet policy.  Inflammation is your body’s way of trying to heal, which can be accelerated through a nutritional diet that complements the removal of toxins.

The three basic components of an anti-inflammatory diet are:

1. Veggies!

The best vegetable options for maintaining an anti-inflammatory diet include cabbage, broccoli, Brussels sprouts, and cauliflower. Raw vegetables tend to work better at speeding up the healing process, but it is perfectly fine to cook them if you prefer them that way. Most nutritionists recommend nine servings of vegetables a day for an anti-inflammatory diet; however, it is okay to substitute fruits for a couple of those servings if the veggies become too much.

2. Fewer grains and dairy

Avoiding simple carbs and sugars will help in strengthening your body’s immune response. Unfortunately, this means saying goodbye to pastries, donuts, and white bread. It is also important to try and limit dairy products as much as possible, so try to stray away from cheese or milk. The best grains for an anti-inflammatory diet are wheat, barley, brown rice, and oats.

3. No red meat

Avoiding red meat altogether is best when practicing an anti-inflammatory diet. If this becomes too difficult, red meat is okay in small doses - but it should be an extremely rare treat in your diet. Your kidneys work extra hard to process the proteins found in red meat, which ultimately slows down the body’s natural healing process. It is okay to have one small piece of steak, one time per week, but you should try not to exceed that limit. Fortunately, chicken and fish are perfectly fine sources of protein in an anti-inflammatory diet - and you can enjoy them with all your vegetable servings!

What else can I do?

Following the anti-inflammatory diet tips above should help in quickly reducing your pain and inflammation symptoms. In addition to your diet, a few more ways you can fight inflammation on your own include:

  • Daily exercise. Exercising regularly helps in keeping the muscles warm, which can alleviate pain, stiffness, and inflammation.
  • Weight loss. If you have some unwanted weight, getting down to your ideal body weight will help with your pain and inflammation.
  • Stress management. Mental stress can cause physical stress on the body - causing more inflammation and a longer recovery rate. Taking time to relax can actually allow you to heal quicker!

To schedule a consultation with one of our licensed physical therapists, contact TheraFit™ Physical Therapy today. We’ll design a treatment plan for you to ease your pain and inflammation, and we will provide additional advice on how you can live a healthier lifestyle overall!

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