All Posts tagged back

The Key To Decreasing Low Back Pain

The Key To Decreasing Low Back Pain

One of the best parts of my job as a physical therapist is the opportunity I have to get to know my patients on a personal level.  Physical therapists are unique in the healthcare field because we are able to spend a significant amount of one-on-one time with each of our patients (typical visits last about an hour).  In comparison to the busy world of medicine, this is a welcome change of pace for patients.  During this time together, I enjoy hearing their stories.  I find the history behind my patient’s physical challenges and rehabilitation truly inspirational.  A fairly unique aspect about working in such close proximity to a health club at the Fit Stop is to be able to see my patients through the transition from rehabilitation to wellness in the gym.  I get excited when I see that transition happen!

For example, I have worked with several individuals who have suffered extensive injuries as a result of a car accident or other work-related injury. Following the arduous task of rehab in PT, many of these patients continue to independently perform their gym routine as was established in PT.  Speaking from experience – each of these patients would be in a much worse state in regards to their pain and overall function if not for sticking with that routine.  I guess there is no real way of proving that assertion.  However, I read an article relating to low back pain the other day which seems to support that premonition in a pretty impressive way.  A new systematic review published in JAMA Internal Medicine looked at the effect of exercise on low back pain.  This study combined the results of 23 different studies, consisting of 30,850 participants.  The results are quite impressive. They found that exercise alone was linked to a 35% reduction on low back pain risk and a 45% reduction when exercise was combined with education.  Also, exercise was found to reduce the likelihood of sick days at work by 78%.  Now, an interesting part of this analysis lies in the carryover of these benefits, because they were only found to be maintained for 1 year.  However, there is reported in the study, that a significant dropoff in the exercise was found in some of the participants.  This idea supports my “hunch” mentioned at the beginning of this post: for exercise to be an effective means of treating pain in the long run, IT HAS TO BE KEPT UP!  For pain (particularly for low back pain as mentioned in this study), it’s vital that you keep doing the work, even when you start to feel better. If not, there is a good chance that your pain can return (and now we even have evidence supporting that thought!),

So, all this being said, what exactly does “exercise to prevent low back pain” mean.  What are the best exercises to prevent low back pain?  Well, we here on the Fit Stop blog have been preaching these exercises for some time now.  I believe that a good, comprehensive exercise routine to prevent low back pain should consist of the following general components:

1. Aerobic Exercise:  at least 30 minutes, 4-5 days per week of a moderate intensity (See our post: “How much physical activity do I need?
2. Strengthening: 2-3 times per week, with focus on “core” muscle groups and leg strengthening (See our posts: “6 Core Muscles You Didn’t Know You Had – And How To Train Them!”, and “What are the core muscles and how do I strengthen them?”)
3. Flexibility training: 2-3 times per week (see our post: “5 Great Stretches For Low Back Pain”)

So for low back pain, (and I personally believe this concept applies to most musculoskeletal pain out there) the idea is pretty simple:  exercise=hurting less.  My hardworking patients that have dedicated themselves to a life of consistent exercise at the Fit Stop have figured this idea out for themselves.  Their commitment and effort is inspirational to me, and I am grateful to witness this on a daily basis.

Remember to come see us at Fit Stop PT if you have any questions about low back pain or any of the exercises mentioned above. We would love to address some of your concerns and recommend what kind of exercise is best for your low back pain. Please contact us by clicking on the clinic location nearest to you:

Heber City        Salt Lake

Toby Bluth, PT, DPT
Fit Stop Physical Therapy – Heber City
345 West 600 South Suite 200
Heber City, UT 84032
(435) 654-5607

 

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What Do Physical Therapists Treat

What Do Physical Therapists Treat

When you think of a “physical therapy patient” what comes to your mind? I’ll bet that for most people it’s someone who just had surgery and is rehabilitating their knee or shoulder. While it’s true that many conditions we treat are following surgery, did you know that the majority of our patients never set foot in an operating room?! Today on the Fit Stop Blog, Jared Beckstrand, PT, DPT, is discussing some of other common conditions we treat as physical therapists – some that you may not even know we treat! Keep reading for more…

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5 Great Exercises To Strengthen Your Core

5 Great Exercises To Strengthen Your Core

As physical therapists, one of the problems that we encounter most frequently is low back pain. Did you know that statistics show that 8 in 10 people will experience an episode of low back pain in their lifetime? 80%! If you haven’t had to deal with back pain yet in your life get ready – chances are it’s coming! But did you also know that there’s a lot you can do to prevent pain/help it feel better? Whether you have back pain right now or have had it in the past, strengthening your core is one of the most important steps you can take in resolving/preventing this problem. Today on the Fit Stop Blog, one of our back pain specialists, Jared Beckstrand, PT, DPT will be sharing 5 of the best exercises you can do to strengthen your core muscles. Keep reading for more!

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When Should I See Someone About My Back Pain?

When Should I See Someone About My Back Pain?

How many of you have ever had an injury? Okay, okay – put all your hands down. Now how many of you have had an injury that lasted a little longer than normal? Maybe you thought “if I just rest it and give it time it will get better on its own” and then after 2, 3, 6, even 24 weeks it was still hurting you. It honestly happens to all of us. But what if there were a way to know when you should probably call up your doc for an injury that just won’t get better on its own? Well you’re in luck – today we’ve got one of our resident back pain specialists, Cameron Garber, PT, DPT here discussing important signs that will indicate to you whether your back will get better on its own with time or if you need to jump on the phone and get an appointment scheduled…

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Top 10 Best Exercises For Reducing Low Back Pain

Top 10 Best Exercises For Reducing Low Back Pain

Approximately 60% of all Physical Therapy visits nation-wide are for the treatment of low-back or neck pain.  This means we see A LOT of patients with back pain in our Fit Stop clinics.  It also means that physical therapists are leaders in the field of best treatment options for the management of your low back pain. Today Cameron Garber, PT, DPT is sharing some of the best exercises you can do at home to treat your back pain and get it under control. Keep reading for more!

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Inexpensive treatment for low back pain

Inexpensive treatment for low back pain

Back pain is one of the most common problems we experience. In fact, it’s estimated that 8 out of every 10 of us will experience back pain at some point in their lives. It’s the number one reason for missing days at work and the number two reason for people to consult with their doctors (number one is upper respiratory infection). While the causes of low back pain are numerous, the treatments to get rid of it are just as plentiful. These treatments can range from incredibly expensive all the way down to simple lifestyle changes! Often when people come in to our PT clinics I find most patients’ back pain can be reduced by these very simple solutions;  many of which cost little to no money. Today on the Fit Stop Blog, one of our back pain specialists, Cameron Garber, PT, DPT, is sharing a few of his favorite inexpensive tips for getting rid of back pain. How many of them will help your pain…?

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Does spinal decompression therapy work?

Does spinal decompression therapy work?

You may have heard about non-surgical spinal decompression on TV or radio ads.  You may have heard the claims that it can be a wonderful miracle which eliminates your back and neck pain. The truth is…it can be.  If spinal decompression is the right treatment for you it can be a critical component in relieving your pain.  It can also backfire and increase your symptoms.  The question lies in whether or not it is the right treatment for you.  As the experts in musculoskeletal treatment, your physical therapist is the best choice for learning if spinal decompression will help treat your symptoms. Today one of our spine care specialists, Cameron Garber, PT, DPT is sharing some insight into this treatment method so you can make an educated decision on whether or not it’s right for you.

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How to treat your low back pain

How to treat your low back pain

One of the best parts of my job as a physical therapist is the opportunity I have to get to know my patients on a personal level.  Physical therapists are unique in the healthcare field because we are able to spend a significant amount of one-on-one time with each of our patients (typical visits last about an hour).  In comparison to the busy world of medicine, this is a welcome change of pace for patients.  During this time together, I enjoy hearing their stories.  I find the history behind my patient’s physical challenges and rehabilitation truly inspirational.  A fairly unique aspect about working in such close proximity to a health club at the Fit Stop is to be able to see my patients through the transition from rehabilitation to wellness in the gym.  I get excited when I see that transition happen!

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Do Inversion Tables Help Low Back Pain

Do Inversion Tables Help Low Back Pain

Will an Inversion Table help my Low Back Pain?

As a physical therapist, I have heard many, many very interesting treatment approaches for low back pain (LBP).  We as human beings have actually gotten pretty creative in treating LBP.  From the more mainstream approaches of modern medicine, to the more “alternative” approach, there is much to choose from out there.  Because of the myriad of options, it can be pretty difficult to know exactly where to start, and what to focus on.  Today one of our back pain specialists, Toby Bluth, PT, DPT, weighs in on one of these treatments – inversion tables. Learn the how, why, and what behind this treatment and whether or not you could benefit from it! Keep reading for more…

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6 Core Muscles You Didn’t Know You Had – And How To Train Them!

6 Core Muscles You Didn’t Know You Had – And How To Train Them!

One of the biggest key phrases you hear in fitness today is the “core.”  We are continually told we should be strengthening the core.  We hear a lot about core strengthening and core exercises and having shredded abs.  Most people think core and abs are synonymous terms.  Well, it is true that abdominal muscles are core muscles, but the “6-pack” rectus abdominis muscles most people associate with the core are functionally the least important of them all.
In truth, “core muscles” are any muscle which attaches one part of your trunk (chest and abdomen) to another or from your trunk to your shoulder blade or pelvis.  Examples of these other core muscles are the trapezius muscles, shoulder and hip stabilizers, back extensors or deep abdominal muscles. Today on the Fit Stop Blog, one of our core muscle specialists, Cameron Garber, PT, DPT, is breaking down some of the lesser-known core muscles – what they are, why they’re important, and sharing some great at-home exercises you can do to strengthen them. Keep reading for more:

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