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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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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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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What is Pre-hab and How Can it Help Me Recover Faster?

It's no secret that having physical therapy after an injury or surgery helps you recover faster. But what if there was a way to prevent an injury in the first place? Or what if there was a way to speed recovery from surgery long before you went under the knife? Pre-hab or preventative rehabilitation helps patients heal faster after surgery, speeds recovery and, in many cases, prevents injury in the first place. Call TheraFit™ Physical Therapy today for a consultation with our physical therapist. They can determine if pre-hab is right for you.

What Is Pre-hab?

The term pre-hab is short for preventative rehabilitation. A physical therapist typically uses pre-hab in two ways. First, they can teach targeted exercises and stretches to patients who are at risk for serious injuries. Second, pre-hab is a form of physical therapy used prior to surgery to speed healing and recovery.

Pre-hab for Injury Prevention

Pre-hab is one of the best ways to prevent injuries in patients at risk for developing significant movement problems. Those with physically demanding jobs may find that the exercises, stretches and pain relieving techniques taught at physical therapy help them perform in their jobs. This is especially true in jobs where there are high incidences of certain injuries. This type of physical therapy typically targets areas where injury is most likely to happen. For instance, those in the military are more prone to develop foot, knee, hip, and back problems due to the rigors of training and combat. Pre-hab can mitigate many of these injuries by teaching correct lifting techniques, proper posture and effective core strengthening exercises that keep service members strong and healthy. The same can be said for construction workers, firefighters, factory workers, or other employees in highly physical occupations.

Even pro and amateur athletes are finding that working with a physical therapist is paying off, long before an injury happens. Focusing on the areas that are stressed by everyday movement and poor habits, a physical therapist looks at your most injury-prone areas and helps you correct any problems before you get hurt. Chances are you are hunched over your computer most of the day. Working with a physical therapist can help strengthen your core and correct your posture, keeping you strong and healthy. Since an object in motion tends to stay in motion, physical therapy is also an ideal way to begin an exercise regimen. Focused on strength, mobility and balance, pre-hab can keep you injury free for life as you begin the process of getting in shape.

Pre-hab for Better Surgical Recovery

When it comes to going under the knife, many people fear what will come after the stitches have been sewn. This is especially true for anyone who has a total joint replacement. Faced with the risk of time in a rehabilitation hospital, many people delay joint replacement surgery out of fear of a long, difficult recovery. But doing physical therapy before surgery can reduce the odds of needing inpatient rehabilitation by 73 percent. Patients who are stronger before surgery also meet physical milestones sooner than those who do not. Within 24 hours of surgery, someone who has had a total knee replacement is expected to walk 500 to 1000 feet with the assistance of a walker. Those who work with a physical therapist before surgery are more likely to meet this demand. These patients are stronger and have better blood flow. Physical therapy also teaches them many of the movements, stretches, pain-relieving techniques, and strengthening exercises they will need in their recovery.

If you are considering surgery or if you need to fine-tune your everyday life, physical therapy is the ideal place to start. Contact TheraFit Physical Therapy now for a consultation.

Say No to Sciatica! 3 Indicators That You Need to See a Physical Therapist

Each of your sciatic nerves runs from either side of your lower back down to each of your legs. That’s why a classic sign of sciatica is having a shooting pain on one side only. While compression of one of your sciatic nerves can literally be a “pain in the butt,” it doesn’t always require medical attention. Yet sometimes physical therapy is your best bet to banish sciatica symptoms. So how can you tell when to go it alone, and when to call a physical therapist?

1. If Home Treatments Aren’t Working

There are plenty of things you can do at home to ease a mild sciatica flare-up. Alternating with cold and heat is a classic treatment for sciatica symptoms. Use an ice pack, followed by a heating pad, for about 15 minutes per application. Sleeping with a pillow between your knees can also help. If you can’t get comfortable during the day or at night, try a reclining chair to redirect the pressure from your lower back. Going for walks often helps ease sciatica pain, because “babying” your condition can actually make it worse.

Yet while these methods may help with mild sciatica, there are times when a physical therapy session is a far better strategy. One sign that you should consult a physical therapist is if your home treatments are having little or no effect in reducing the pain and restricted motion. Another is if the symptoms persist for at least a week. Of course, the worsening of pain is the most important sign that physical therapy is needed.

2. When Symptoms Become Severe

If your sciatic nerve becomes seriously compressed, the resulting symptoms can go from uncomfortable to quite painful – and even embarrassing. You may become weak and numb on one side. Sometimes, even getting your leg or foot to move becomes impossible. If the pain hits you suddenly, and with great intensity, it’s probably time to visit a physical therapist to begin easing the pain.

Another telltale sign? The sciatic nerve can become compressed in the area that controls bladder and/or bowel function. If you lose control of either or both of these functions, you’ll obviously want to get professional help. Visit a doctor to rule out other problems. She will likely run tests, as well as refer you to a physical therapist.

3. If the Pain Follows an Injury

Mild sciatica can build up over time, and it may even go away on its own. But when you have an onset of classic sciatica symptoms following a car accident, serious fall or sports injury, contact a doctor and a physical therapist. The symptoms are more likely to be severe because of the greater impact on the area surrounding the sciatic nerve. It’s important to determine the severity of nerve damage. Your medical team needs to evaluate the need for surgery, steroid injections or prescription drugs.

Of course, even if your injury requires more aggressive treatment, physical therapy is often recommended as part of the recovery plan. Your physical therapist can help you with surgery rehab. He or She can also focus on extending the benefits of your injections and sciatica medication.

For many people with persistent or severe sciatica, physical therapy can be a lifeline. You’ll be taught targeted moves that strengthen your lower back. Strong muscles support the area around your sciatic nerve and can prevent future injuries. You’ll also work on improving your posture to keep sciatica symptoms at bay. Increasing range of motion is also part of physical therapy for sciatica.

Contact TheraFit™ Physical Therapy today to speak with an experienced physical therapist about how to manage – and even banish – painful sciatica flare-ups.

How to be Healthier, Stronger, and More Active

If you are suffering from chronic pain, you know that being healthier, stronger and more active often seems unattainable. Fortunately, the key to a more active lifestyle is simpler than you think. Call our Hazel Green or Fayetteville or office today to find out how physical therapy can help you achieve levels of health and fitness you have only dreamed about.

A Healthy Lifestyle is Not an Accident

The keys to a healthy lifestyle are not a secret, but they do take work. Eating a healthy diet is something everyone can do regardless of their activity level. But physical fitness sometimes seems unattainable for people with chronic pain. Some try to mask their symptoms with anti-inflammatory or pain-relieving medications. Others simply give up on the idea that they will ever be active again. Fortunately, there is a third option. With the help of a physical therapist, it is possible to reclaim your pain-free, healthy lifestyle.

How Physical Therapy Helps

Whether you are suffering from lingering pain after surgery or an injury or your joints aren’t what they use to be, the purpose of physical therapy is the same. A physical therapist is a movement specialist. Highly trained to diagnose problems with walking, running, bending, stretching, moving, jumping or every other physical activity, these medical professionals can pinpoint areas of improvement and create customized physical therapy treatment plans that address each patient’s unique needs. Through in-office sessions and at-home exercises, patients build endurance, improve their balance, strengthen muscles and joints, and experience pain relief without unwanted side effects.

What to expect from your first visit

Your body’s needs are unique. Instead of relying on a cookie-cutter approach to wellness, a physical therapist takes time to evaluate each individual’s pain level, movement abilities, balance requirements and lifestyle wish list. You may be asked to perform basic movements such as sitting down, standing up, walking, lifting or other motions. Once he or she has a clear picture of what you need, your physical therapist will begin constructing a treatment plan to help relieve your pain and get you back on your feet.

Physical therapy in a nutshell

Typically, physical therapy involves three phases – pain relief, strengthening and functional integration. A lot of people are hesitant to start physical therapy because they are afraid it will hurt. In reality, one of the main goals of physical therapy is to relieve your pain while helping you get stronger in the process. Ice, heat, ultrasound therapy, stretching and bracing are all tools in a physical therapist’s belt to help you feel better.

Second, an active lifest yle depends on movement. That is why physical therapy targets specific movements that increase flexibility, balance, strength and mobility. These exercises may be done in the office of a physical therapist, or many can be done on your own at home.

Finally, being healthy is a lifestyle, not a single event. The end result of physical therapy is living the life you want, free from painful limitations. That can only happen when you apply the concepts you learn in therapy to the outside world. Your therapist will help you do just that.

In the end, an active lifestyle is possible, even if you struggle with chronic pain. Stop waiting around to get better and take your fitness into your own hands. Call TheraFit™ Physical Therapy today for a free consultation and find out why physical therapy is the key to your healthy lifestyle.

The Connection Between Core Strength and Better Balance

Physical therapy as an industry has been talking about the link between core strength and better balance for years. When the "core" muscles around your trunk are strong, they prevent chronic lower back pain and many other injuries, but they also keep you from losing your balance and falling down. A stronger core will help to keep you upright -- especially as you age and start to become more at risk of falling. If you'd like to get started on a core routine to improve your balance, contact TheraFit™ PT today to speak with a physical therapist!

How Core Strength and Balance Are Linked

There are three systems in your body that help to control your balance. One is the vestibular system; the liquid in your inner ear functions sort of like a "carpenter's balance" to keep you level. If you've ever felt dizzy, it means the liquid in the vestibular system can be "off" a little bit. Another balancing system is your visual system. Your eyes send signals to your brain about your position in relation to the world around you. The final system is the proprioceptive system, which has to do with your core.

Proprioception nerves are sensory nerves situated throughout the body that make you aware of your posture and awareness of spatial things around you. To stay balanced, you have to have equilibrium in all three systems. A weak core is one element that can make you feel off balance and cause you to fall down.

Core Muscles, Core Stability & Core Strength

Your core muscles are more than just your abs! In fact, there are two groups of core muscles: Inner core and outer core. The inner core muscles are attached to your spine; they're the muscles that stabilize your core. The outer core muscles work in conjunction with the inner core muscles when you need to move your body from point A to point B (or to do most physical activities).

Core stability relates to your inner core muscles. These muscles stabilize your spine. Core strength relates to the outer core muscles and is developed to help you move around better. Engaging in physical therapy will help you to train both inner and outer core muscles for better balance and movement.

Core Strength & Stability Through Physical Therapy

You don't need a bunch of expensive gym equipment to start working on your core strength. In fact, here's a quick exercise that many physical therapists will recommend if you're just starting out. It's called the "drawing in maneuver," or if you prefer the less fancy term, "sucking your gut in."

First, stand up straight and find the proper pelvic position. This is done by rotating your hips forward and back finding the comfortable "middle" position. Then, draw your belly button in toward your spine. Don't hold your breath -- it's not a breathing exercise. You should be able to talk, breathe and slowly walk around with your belly button drawn in. It sounds easy, but if you're older, out of shape or recovering from an injury, the drawing in maneuver will be a little difficult at first.

You want to build up your core muscles until you can hold your belly button in for 30 seconds before moving on to more difficult core exercises. Also, if you feel any pain from this exercise, stop immediately. It shouldn't be painful. As you build up your core, your physical therapist will recommend moving on to more strenuous exercises that are appropriate for your age and ability. This can range from planks and bridges for the more athletic, to gentler workouts like a yoga routine for older folks. Your therapist will also work with you on specific core exercises to help your balance.

If you have a weak core or you're struggling with balance, physical therapy can help! Contact our Fayetteville or Hazel Green offices and schedule an appointment to get started with a physical therapist today.