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man with back pain
Categories Back Pain, Resources Author marketing

Break Bad Back Habits: Reclaim a Pain-Free Life with PT


Introduction: Break Bad Back Health Habits





Maintaining a healthy back and spine is crucial for a pain-free, active life. However, many of us unknowingly develop habits that contribute to chronic pain or injury. Lower back pain is a global health issue, affecting millions worldwide. A 2021 study published in The Lancet Rheumatology reports that 619 million people suffered from lower back pain in 2020, a number expected to rise to 843 million by 2050 due to population growth and aging. In the United States, lower back pain is the leading cause of disability, impacting nearly 31 million Americans at any given time, according to the American Physical Therapy Association (APTA). The prevalence of back pain also increases with age; the CDC's National Health Interview Survey reveals that 45.6% of adults aged 65 and over experienced back pain in the past three months, compared to 28.4% of adults aged 18-29.





At The Therapy Network Physical Therapy, we prioritize your back health. We aim to help you identify and eliminate harmful habits to prevent pain and maintain an active, healthy lifestyle. By taking small, mindful steps, you can significantly reduce the risk of developing chronic back issues.









Common Bad Habits for Your Back and Their Impact









1. Poor Posture: The Silent Strain Slouching or hunching over your desk or phone places excessive strain on your spine, potentially leading to discomfort and long-term issues like herniated discs.





2. Sedentary Lifestyle: Weakening Your Support System A lack of movement can weaken the muscles that support your spine, increasing the likelihood of injury and chronic pain.





3. Lifting Incorrectly: Immediate and Long-Term Risks Using your back instead of your legs to lift heavy objects can cause immediate injury and long-term damage.





4. Ignoring Pain: A Risky Gamble Ignoring minor twinges or occasional discomfort may allow a developing issue to worsen, leading to more severe problems in the future.





5. Poor Sleeping Habits: A Recipe for Stiffness Sleeping on a non-supportive mattress or in an awkward position can contribute to back pain and stiffness, affecting your daily activities.









Proven Tips to Overcome Bad Back Habits





1. Improve Your Posture: Sit and Stand Tall Sit with your back straight, shoulders relaxed, and feet flat on the floor. Invest in ergonomic furniture to support proper alignment.









Bonus Tip: Hold your phone at eye level to avoid tilting your head forward. Use both hands to reduce strain on your neck and shoulders. Take frequent breaks to stretch and move around every 20-30 minutes.





2. Stay Active: Strengthen Your Core Incorporate regular exercise into your routine. Activities like walking, swimming, and yoga can strengthen your back and core muscles, providing better support for your spine.





3. Lift Properly: Protect Your Back When lifting heavy objects, bend at your knees, not your waist, and keep the object close to your body. Avoid twisting while lifting to reduce the risk of injury.





man lifting box back




4. Listen to Your Body: Don't Ignore Pain Pay attention to any pain or discomfort. Address issues early rather than pushing through pain. The Therapy Network offers Wellness Screenings to help you identify and address potential problems before they worsen.





5. Optimize Your Sleep: Support Your Spine Invest in a supportive mattress and try to sleep on your side with a pillow between your knees to maintain proper spinal alignment. A good night’s sleep is essential for recovery and spine health.









When to Consider Physical Therapy for Back Pain





If you experience persistent or severe back pain, seeking professional help is essential. Physical therapy is highly effective in treating back and spine issues and can provide quick relief. Consider physical therapy if:






  • Your pain lasts more than a few weeks.




  • You struggle with daily activities due to pain or stiffness.




  • You experience radiating pain or numbness down your legs.




  • You notice significant changes in your posture or mobility.





At The Therapy Network, we use the McKenzie Method, a proven technique for diagnosing and treating spine issues. Our McKenzie-trained therapists at each of our six locations are ready to help you effectively manage and treat your back pain.









Break Bad Back Habits: Take Action Today





Don't let back pain, whether minor or severe, hold you back from living your best life. Identifying and breaking bad habits can significantly improve your back and spine health. Contact The Therapy Network Physical Therapy today to learn how we can help you "Break Bad Back Habits" and maintain a healthy, pain-free spine.









Direct Access to Physical Therapy: Start Your Recovery Now









Did you know that you can begin physical therapy without a referral from your physician? This is known as Direct Access, allowing you to get the care you need right away. At The Therapy Network Physical Therapy, we offer Direct Access to help you address your back pain promptly and effectively.


Categories News Author marketing

Dog Days of Summer at The Therapy Network


Our 'Dog Days of Summer' event at TTN has been a heartwarming success! We've loved seeing our patients' pets proudly wearing their TTN bandanas while helping to support our local SPCA shelters. These adorable photos showcase the special bond between our community and their furry friends, highlighting the joy and support they bring into our lives. Thank you for participating and sharing your photos—together, we're making a difference!












































































cobra pose
Categories Chest Pain, Costochondritis, Exercise, Resources, Sports Medicine Author marketing

Yoga and Meditation: Stress-Relief Techniques


Estimated reading time: 6 minutes





Imagine a simple, daily practice that can lower your stress levels, improve your focus, and boost your physical health. Yoga and meditation offer these benefits and more. In today’s fast-paced world, stress has become an inevitable part of life. Managing stress effectively is crucial for maintaining mental and physical health. Yoga and meditation are two powerful practices that can help alleviate stress and promote overall well-being. This blog post will explore various yoga poses and meditation techniques that can help you manage stress and contribute to lifetime fitness.





The Benefits of Yoga and Meditation





Yoga and meditation offer numerous benefits, including:






  • Reduced Stress: Both practices help lower cortisol levels, the hormone associated with stress. According to a study published in the Journal of Alternative and Complementary Medicine, regular yoga practice significantly reduces stress levels.




  • Improved Mental Clarity: Meditation enhances focus and concentration, while yoga promotes mindfulness.




  • Better Physical Health: Yoga improves flexibility, strength, and balance, while meditation can lower blood pressure and improve heart health, as detailed by the Mayo Clinic.





Yoga and Meditation Poses for Stress Relief





Child's Pose (Balasana)





yoga child's pose green on mat





  • How to Do It: Kneel on the floor, sit back on your heels, and stretch your arms forward, resting your forehead on the ground.




  • Benefits: This pose calms the mind, relieves tension in the back, neck, and shoulders, and promotes relaxation.









Cat-Cow Pose (Marjaryasana-Bitilasana)






Cat Cow Pose (Cow)




Cat Cow Pose (Cat)






  • How to Do It: Start on your hands and knees, alternating between arching your back (cow) and rounding it (cat).




  • Benefits: This gentle flow between poses helps release tension in the spine and improves flexibility.





woman in white on floor with legs on wall




Legs Up the Wall (Viparita Karani)






  • How to Do It: Lie on your back with your legs extended up against a wall. Relax your arms by your sides.




  • Benefits: This restorative pose reduces stress and fatigue, and improves circulation.













Corpse Pose (Savasana)





room full of yoga





  • How to Do It: Lie flat on your back with your arms at your sides, palms facing up, and legs slightly apart. Close your eyes and breathe deeply.




  • Benefits: This final relaxation pose helps integrate the benefits of your practice, reducing stress and promoting deep relaxation.





Yoga and Meditation Techniques for Stress Relief






yoga on beach woman




meditation on dock by lake









Mindfulness Meditation






  • How to Do It: Sit comfortably, close your eyes, and focus on your breath. Observe your thoughts without judgment and gently bring your attention back to your breath.




  • Benefits: This practice increases awareness, reduces stress, and improves emotional regulation, as highlighted by WebMD.





Loving-Kindness Meditation (Metta)






  • How to Do It: Sit comfortably, close your eyes, and silently repeat phrases of loving-kindness, such as "May I be happy, may I be healthy, may I be safe."




  • Benefits: This practice fosters compassion and reduces stress by promoting positive emotions.





Body Scan Meditation






  • How to Do It: Lie down and focus on different parts of your body, starting from your toes and moving up to your head. Notice any sensations and release tension as you go.




  • Benefits: This technique helps increase body awareness, reduces stress, and promotes relaxation.





Incorporating Yoga and Meditation into Daily Life






  1. Create a Routine: Set aside time each day for yoga and meditation. Even a few minutes can make a significant difference.




  2. Find a Comfortable Space: Choose a quiet, comfortable space where you can practice without distractions.




  3. Use Resources: There are many online resources, apps, and classes available to guide you in your practice.





The Role of The Therapy Network





The Therapy Network (TTN) offers specialized physical therapy services that include incorporating yoga into treatment plans to help manage stress and promote lifelong fitness. Their experienced physical therapists provide personalized yoga programs tailored to individual needs, ensuring proper technique and maximizing benefits. By integrating yoga with physical therapy, TTN helps individuals achieve a balanced and healthy lifestyle, improving both physical and mental well-being.





Lifetime Fitness Through Yoga and Meditation





Practicing yoga regularly not only helps manage stress but also contributes to overall fitness and well-being throughout life. Benefits include:






  • Enhanced Flexibility and Strength: Regular yoga practice improves muscle tone and flexibility, which are crucial for maintaining mobility as we age.




  • Better Posture and Balance: Yoga strengthens the core muscles, leading to better posture and balance, reducing the risk of falls and injuries.




  • Improved Cardiovascular Health: Certain styles of yoga, such as Vinyasa or Ashtanga, provide a cardiovascular workout that can help maintain heart health.




  • Mental Clarity and Emotional Stability: Yoga and meditation practices promote mindfulness and emotional regulation, which are essential for mental health and resilience.





Conclusion





Incorporating yoga and meditation into your daily routine can significantly reduce stress and improve overall well-being. The Therapy Network provides personalized programs to help you integrate these practices into your lifestyle, ensuring long-term health and fitness. Start your journey to a stress-free life today by trying out a beginner yoga class or downloading a meditation app like Headspace or Calm.





Want to learn more?






skeleton with chostochondritis
Categories Chest Pain, Costochondritis, Dry Needling, Manual Therapy, Upper Body Author marketing

Costochondritis: Causes, Symptoms, and Treatment


Estimated reading time: 5 minutes





Imagine feeling a sharp, stabbing pain in your chest that makes you worry about a heart attack. Surprisingly, this common yet alarming symptom often points to a lesser-known condition called costochondritis. Affecting millions, costochondritis is an inflammation of the cartilage that connects your ribs to your sternum, causing discomfort and anxiety for many.





Causes of Costochondritis





Costochondritis can result from various factors, including:





coughing man on grey couch feeling costochondritis pain





  1. Trauma or Injury: Direct trauma to the chest, such as from a car accident or a fall, can lead to inflammation of the costal cartilage.




  2. Physical Strain: Repetitive physical activities or heavy lifting can strain the chest muscles and cartilage, causing inflammation.




  3. Infections: Certain infections, particularly those affecting the upper respiratory tract, can lead to costochondritis.




  4. Arthritis: Conditions like rheumatoid arthritis and osteoarthritis can cause inflammation in the cost sternal junction.




  5. Unknown Causes: In many cases, the exact cause of costochondritis remains unidentified.





Symptoms of Costochondritis





The primary symptom of costochondritis is chest pain, which can range from mild to severe. This pain is typically:






  • Localized: Pain is often felt in the front of the chest, particularly where the ribs meet the sternum.




  • Sharp or Aching: The pain may be sharp and stabbing or a dull, aching discomfort.




  • Worsened by Movement: Activities that involve upper body movement, deep breathing, or coughing can exacerbate the pain.




  • Tenderness: Pressing on the affected area usually reproduces the pain, which is a key diagnostic feature.





Diagnosis of Costochondritis






  • Palpate the Chest: Press on the cost sternal junction to check for tenderness and pain.




  • Review Symptoms: Discuss the patient's symptoms, their onset, and any recent activities or injuries that might be related.




  • Rule Out Other Conditions: Since chest pain can be associated with heart issues, tests like an electrocardiogram (ECG), chest X-rays, or blood tests may be conducted to exclude other causes.





Treatment Options






Pectoral Stretch




Chest Stretch





Treatment for costochondritis focuses on relieving pain and inflammation. Common approaches include:






  • Medications:

    • Nonsteroidal Anti-Inflammatory Drugs (NSAIDs): Medications like ibuprofen or naproxen can help reduce inflammation and pain.




    • Pain Relievers: Over-the-counter pain relievers such as acetaminophen may be recommended for managing discomfort.






  • Physical Therapy:

    • Stretching and Strengthening Exercises: Specific exercises can improve flexibility and strengthen the chest muscles, reducing strain on the costal cartilage.




    • Heat or Ice Therapy: Applying heat or ice packs to the affected area can alleviate pain and inflammation.




    • Rest and Activity Modification: Avoiding activities that exacerbate the pain and allowing the chest to rest can promote healing.




    • Injections: In severe cases, corticosteroid injections directly into the affected area may be used to reduce inflammation.







Managing Costochondritis: Lifestyle and Home Remedies





In addition to medical treatment, certain lifestyle changes and home remedies can help manage costochondritis:






  • Ergonomic Adjustments: Ensuring proper posture and using ergonomic furniture can minimize strain on the chest.




  • Gradual Physical Activity: Gradually increasing the intensity of physical activities can prevent overuse injuries.




  • Stress Management: Practicing stress-relief techniques such as yoga or meditation can help reduce muscle tension and associated pain.




  • Dietary Considerations: Maintaining a balanced diet rich in anti-inflammatory foods, such as fruits, vegetables, and omega-3 fatty acids, can support overall health and reduce inflammation.





How The Therapy Network Can Help





The Therapy Network (TTN) provides specialized physical therapy services to help manage and treat costochondritis. Their experienced physical therapists offer:






  • Individualized Treatment Plans: Customized exercise programs to strengthen the chest muscles and improve flexibility, reducing strain on the costal cartilage.




  • Manual Therapy Techniques: Hands-on techniques to alleviate pain and improve mobility in the chest area.




  • Patient Education: Guidance on proper posture, ergonomic adjustments, and activities to avoid to prevent exacerbation of symptoms.




  • Convenient Access to Care: With multiple locations and flexible scheduling, TTN ensures easy access to appointments, allowing for timely and consistent treatment.





For more information and to book an appointment, visit The Therapy Network.





When to Seek Medical Attention





While costochondritis is generally a benign condition, it is essential to seek medical attention if you experience:






  • Severe or Worsening Pain: If the chest pain is severe or progressively worsening, it is crucial to consult a healthcare provider.




  • Difficulty Breathing: Any difficulty in breathing or shortness of breath should be evaluated by a medical professional.




  • Symptoms of Heart Problems: If chest pain is accompanied by symptoms such as dizziness, sweating, or pain radiating to the arm or jaw, seek emergency medical care as these could indicate a heart-related issue.





Conclusion





Costochondritis is a common cause of chest pain that, while often alarming, is typically manageable with appropriate treatment and self-care. Understanding the causes, recognizing the symptoms, and following a comprehensive treatment plan can significantly improve quality of life for those affected by this condition. If you suspect you have costochondritis or are experiencing persistent chest pain, consult a healthcare provider for a thorough evaluation and personalized treatment plan.





By staying informed and proactive in managing costochondritis, individuals can effectively alleviate their symptoms and maintain an active, healthy lifestyle.





For more detailed information and additional resources on costochondritis, visit trusted medical websites such as Mayo Clinic or WebMD.






metal bar therapy across female quad
Categories Back Pain, Chronic Pain, Dry Needling, Foot and Ankle, Manual Therapy, Neck Pain, Plantar Fasciitis, Resources, Sports Medicine, Walking Author marketing

Discover the Benefits of IASTM for Pain Relief and Mobility!


Are you dealing with pain, stiffness, or movement limitations? Physical therapists have many ways to help, and one technique gaining popularity is Instrument Assisted Soft Tissue Mobilization (IASTM), also known as the Graston Technique. Let’s explore how this innovative method can help you feel better and move more freely.





What is IASTM/Graston Technique?





steel graston tools on gray background




IASTM uses specialized stainless-steel instruments to target and treat soft tissues like muscles, fascia, and tendons. During the session, the therapist glides the instruments over the affected area, creating micro-trauma that kickstarts your body's natural healing process. Don’t let “micro-trauma” scare you because this is a good thing! A breakdown of scar tissue and adhesions can lead to significant improvements in tissue recovery. While you might feel some mild discomfort during treatment, it’s manageable and part of the process. It’s not painful, but you may experience mild soreness or bruising, which typically resolves within a few days. But don’t worry, soreness and bruising are completely normal—they are signs of your body’s healing response!





How Can IASTM Help You?





Instrument Assisted Soft Tissue Mobilization (IASTM) is a versatile tool that addresses various musculoskeletal issues. Here’s how it can make a difference:






  • Chronic Pain Relief: Suffering from persistent pain in your neck, back, shoulders, or knees? IASTM can help reduce pain and inflammation by creating controlled micro-trauma to the tissues which triggers a healing response.




  • Post-Surgery Recovery: Surgery can leave behind scar tissue that limits mobility. IASTM helps break down these adhesions, improving your range of motion and enhancing the quality and flexibility of soft tissues.




  • Sports Injuries: Whether it's a sprain, strain, or other athletic injury, IASTM promotes healing and speeds up recovery. It breaks down adhesions, increases blood flow, releases tight muscles, and enhances tissue flexibility.




  • Muscle Tightness and Trigger Points: IASTM targets tight muscles and painful trigger points, helping you move with ease. By releasing tension and improving blood flow, it reduces discomfort and enhances mobility.






grafton on female back













Common Injuries That Benefit From IASTM:






  • Tendinitis:

    • Achilles Tendinitis




    • Patellar Tendinitis (Jumper's Knee)




    • Rotator Cuff Tendinitis






  • Plantar Fasciitis:

    • Inflammation of the plantar fascia causing heel pain.






  • Myofascial Pain Syndrome:

    • Chronic pain disorder is when pressure on sensitive points (trigger points) in the muscles causes pain.






  • Scar Tissue and Adhesions:

    • Post-surgical scars or injury-related adhesions.






  • Shin Splints:

    • Medial tibial stress syndrome causes pain along the shinbone.






  • IT Band Syndrome:

    • Inflammation of the iliotibial band causes pain on the outer side of the knee.






  • Carpal Tunnel Syndrome:

    • Compression of the median nerve causes pain and numbness in the hand and fingers.






  • Chronic Ankle Sprains:

    • Recurrent ankle sprains lead to chronic pain and instability.






  • Golfers' and Tennis Elbow:

    • Medial and lateral epicondylitis causes pain in the elbow.






  • Cervical Pain:

    • Neck pain due to muscle tension or soft tissue restrictions.






  • Lower Back Pain:

    • Often due to muscle tightness, fascial restrictions, or scar tissue.






  • Bursitis:

    • Inflammation of the bursa, such as in the shoulder, hip, or knee.







Instrument Assisted Soft Tissue Mobilization helps by breaking down scar tissue, improving blood flow, reducing pain, and promoting healing in these conditions.





Watch this IASTM treatment in action! Therapist Mandi Dowdy, PT, DPT, Cert. MDT is using IASTM on Plantar Fasciitis patient, Faith. See how she glides the instrument over the lower leg and locates a trigger point. She then focuses on this point to break down tightness and knots. After the session, Faith walked away feeling more length in her calf and plantar fasciitis tendon.






https://youtube.com/shorts/vmoG39niVPI




Enhancing Your Therapy with Manual Techniques





Instrument Assisted Soft Tissue Mobilization is just one versatile tool in a comprehensive physical therapy plan. Combining IASTM with other manual therapy techniques like massage, joint mobilizations, and stretching can lead to even better results. This holistic approach helps you manage pain, improve function, and prevent future injuries.
Curious if IASTM could help you? Talk to your physical therapist! They’ll evaluate your needs and determine if this technique is suitable for your specific condition.





Partner with The Therapy Network for Your Healing Journey









Discover more about Instrument Assisted Soft Tissue Mobilization (IASTM) and other transformative physical therapy techniques at The Therapy Network, where we're dedicated to empowering and educating you to achieve your best health.





NO REFERRAL NEEDED! CLICK TO SCHEDULE AN APPOINTMENT





As a Direct Access provider, you can start your journey to recovery at The Therapy Network without a physician referral. Call us today at 757-496-3700 or visit our website to schedule your appointment. Take control of your health and experience the transformative power of effective physical therapy!










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