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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.


kayaks, beach, pickle ball, yoga on beach
Categories Exercise, Resources, Walking Author marketing

Physical Therapy Promotes an Active Lifestyle in Coastal Virginia 


Living in the scenic coastal areas of Virginia provides many opportunities to engage in outdoor activities like pickleball, kayaking, beach walks, and golf. But what if physical limitations are keeping you from thoroughly enjoying these hobbies? This is where physical therapy can make all the difference. Physical therapy promotes an active lifestyle, and blogs by the Therapy Network team that provide physical therapy tips for outdoor hobbies are always popular. In this blog, we combined some of our top tips for hobbies enjoyed in the Hampton Roads region.





Physical Therapy Promotes Daily Lifestyle & Hobby Enjoyment





We often take our physical abilities for granted until they are compromised. Struggles with mobility, balance, or strength can hinder us from enjoying our favorite activities. But with physical therapy, you can improve these aspects and return to your active lifestyle more quickly than expected.





Man running on beach




Did You Know you do NOT need a physician's referral to start your physical therapy journey? Thanks to Virginia's Direct Access law, you can directly consult with our licensed physical therapists at The Therapy Network. Keep reading for information and a link to book your first appointment. 





Whether you enjoy pickleball, kayaking, golf, or just walking on the beach…Physical therapy promotes an active lifestyle, and The Therapy Network is here to provide services and tips.





5 Ways to Improve Your Pickleball Game with Physical Therapy 





Pickleball is increasingly popular, but like any sport, it comes with the risk of injury. Physical Therapy promotes an active lifestyle by rehabilitating you post-injury and helping you prevent future injuries. Here are some ways physical therapy can boost your pickleball game:









1. Injury Prevention: Therapists can identify weaknesses that might lead you to common pickleball injuries.





2. Strength and Conditioning: Target specific muscle groups used in pickleball to improve your game.





3. Flexibility and Range of Motion: Therapists will recommend exercises to keep your joints agile.





4. Balance and Coordination: Improve your footwork and reaction time on the court.





5. Injury Management: If you're already recovering from an injury, tailored physical therapy can speed up your recovery.





Visit our free information library and read about physical therapy's benefits for pickleball players.





Walking on the Beach in Coastal Virginia 





There's no better feeling than walking along the Virginia Beach Boardwalk or the soft sands of a secluded beach. Physical Therapy promotes an active lifestyle that makes this simple joy accessible. Follow these tips when embarking on a beach walk:





1. Start Slow: Sandy terrains are challenging. Start with short distances.





2. Wear Appropriate Footwear: Opt for sturdy sandals or shoes that offer support.





3. Walk at Low Tide: It's easier and better for your body alignment.





"The benefits of walking are numerous, but they're best-enjoyed pain-free. Physical therapy can help ensure that you can walk as far and as long as you want, whenever you want.”—American Physical Therapy Association.  





If walking on the beach becomes painful, The Therapy Network can help diagnose the issue and offer a solution. Read our full blog, “When Walking on the Beach is Painful.”









Before teeing off in any scenic golf courses across Norfolk, Virginia Beach, or Chesapeake, consider how physical therapy can help improve your game and reduce your pain.





golfer with back pain




1. Injury Evaluation and Treatment: Therapists can pinpoint the causes of your discomfort and create a treatment plan.





2. Pre-Golf Warm-Up: Learn about essential stretches and exercises.





3. Muscle and Mobility: Improve your swing and reduce the chance of injuries.





4. Injury Prevention Plan: A preventive approach can save you from long-term issues.





If you are a golfer, consider reading our blog with additional tips. Book your session at The Therapy Network to help you get the most out of your golf rounds.





Enjoy Kayaking in Coastal Virginia with the Help of Physical Therapy





Kayaking is a fantastic way to explore the waters of coastal Virginia, but preparing your body for the rigorous paddling is crucial.





Kayaking In Virginia Beach, VA
Kayaking in Virginia Beach, VA




1. Shoulder Strength: Enhance the muscle strength needed for effective paddling.





2. Elbow and Wrist Care: Physical therapy can prevent overuse injuries.





3. Muscle Imbalance: Target stabilizing muscles to avoid injury.





4. Core Fitness: A strong core is essential for kayaking.





If you enjoy paddle sports, read our latest blog about the benefits of physical therapy for kayakers. (Need link to latest blog here)





How Can The Therapy Network Help?





Physical Therapy promotes an active lifestyle that keeps you in shape and prevents injuries, ensuring you can continue enjoying all the outdoor activities that coastal Virginia offers. You do not need a physician's referral to start your journey to recovery or fitness. One is near your home or workplace, with six locations in the Hampton Roads area. 





Book an appointment today and continue enjoying all your favorite hobbies in Virginia. 


cobra pose
Categories Back Pain, Chronic Pain, News Author marketing

 The McKenzie Method® for Back Pain


Have you suffered from persistent back pain or discomfort in your extremities for months? Perhaps you have tried physical therapy and are still looking for a better solution. It is time to find out about the McKenzie Method® for back pain.





The McKenzie Method® used in physical therapy is a non-invasive and self-managed solution that may fit your needs today and into the future. Each of TTN’s six locations has a McKenzie Institute®-trained physical therapist.





How Common is Back Pain?





You are not alone. Here are a few statistics about back pain in the US today:






  • Over 72 million Americans will suffer from back pain during their lifetime. That is 8 out of 10 in the United States. —Vertosmed.com






  • Out of those with mild symptoms, 5% will develop chronic pain if left untreated. –Pain News Network






  • 4 out of 10 employees that sit at a desk will suffer from back pain at some time. --NIH





Usually, back pain builds gradually until the pain is noticed and impacts the enjoyment of your day. Here is a quote that sums up the problem facing many today:





"When back pain suddenly shows up, we are tempted to blame it on the last minor stressor that affected it, such as a soft bed in a hotel. This is like blaming your bankruptcy on the last latte you bought before your account finally went into the red.”—Todd Hargrove.





After reading the quote, you may be nodding your head in agreement. Most suffering from long-term back pain admit to ignoring the initial discomfort.





The Method that Works is Available Now





You may be new to the pain or have been suffering from back pain over an extended period of time.  You may have even tried other solutions, even physical therapy.





Two of the top benefits of The McKenzie Method® is that your therapist will know within a few sessions if another treatment protocol is needed. If successful, it becomes a method you can deploy at the first sign of discomfort.





What if you could turn back time and stop or alleviate back pain before it impacts your day? The McKenzie Method® for back pain gives you the tools and exercises to relieve pain without using pharmaceuticals. The technique relieves pain and lets you continue a productive and enjoyable lifestyle.





It is a method backed by science with a long record of a positive outcome. You can learn about the McKenzie Method® by meeting with a McKenzie Institute®- trained physical therapist at The Therapy Network. In addition, read the latest updates by the McKenzie Method® Institute.






https://youtu.be/noF9uulyi4I?t=9
Good Morning America describing McKenzie Method Treatment




The McKenzie Method® at The Therapy Network





You may ask, "What is the McKenzie Method®, and how do I learn about it?"  The method is non-invasive and focuses on the need of each patient. Often, the technique helps where other physical therapy methods have not.





Here is a quote from a TTN therapist that specializes in the McKenzie Method®:






"Specializing in the treatment of spinal patients at our Chesapeake office, I received my Certification in McKenzie Method® of Diagnosis and Therapy in 1999 and have been using it to treat spinal cases ever since. I utilize this method because it is patient-driven and exercise-based, backed by research, and incredibly effective. Many of my referrals come from physicians whose patients tried traditional physical therapy (sans-McKenzie) and failed to see improvement.”—Elaine Comer PT





The McKenzie Method® for back pain includes a tailored routine of exercises and stretches that patients can do at home. It is an active therapy method that is cost-effective. Once you learn the technique and the best steps for your diagnosis, you can self-manage the process.





Schedule An Appointment at The Therapy Network Today





Think of the McKenzie Method® as an investment in a pain-free future. If you are ready to learn more, it is time to schedule an appointment at The Therapy Network.





http://www.thetherapynetwork.com/schedule-appointment/The Therapy Network is coastal Virginia's leading physical therapy network. Schedule an appointment online or call 757-496-3700. Let us teach you the McKenzie Method® for back pain today.


Categories Back Pain, Chronic Pain, Dry Needling, Exercise Author marketing

What is Dry Needling?



If you’re looking for a way to relieve muscle pain and improve overall performance, you might consider physical therapy dry needling. This treatment method is becoming increasingly popular among physical therapists as an effective way to treat a variety of musculoskeletal conditions, from neck and shoulder pain to tennis elbow. In this blog post, we’ll discuss the basics of physical therapy dry needling and how it can help you.


Technique





is a technique used to treat muscle pain and improve performance. It involves inserting tiny, thin needles into trigger points, or areas of muscle tension, to stimulate and release muscle tension. This can help improve range of motion, reduce pain, and improve overall mobility.


Types of Needles





The needles used in physical therapy dry needling are typically sterile, disposable needles that are inserted into the skin. The needles are inserted to a depth that is specific to the patient’s condition, and the area is then manipulated to stimulate the muscles. This can help to relieve pain and improve range of motion.


Treatment





The dry needling treatment is typically done in a series of sessions that last anywhere from 10 minutes to an hour. During each session, the physical therapist will assess the patient’s condition and response to the treatment before moving forward. The number of sessions depends on the individual patient and the condition being treated.


Benefits 





Physical therapy dry needling can be beneficial for a variety of conditions and injuries, such as tmj/tmd, neck and shoulder pain, tennis elbow, low back pain, and carpal tunnel syndrome. It can also help improve athletic performance by releasing tension in tight muscles and increasing range of motion. If you’re looking for a way to reduce muscle pain and improve performance, physical therapy dry needling may be an option for you. Talk to your physical therapist to find out if this treatment is right for you.


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