Physical Therapy Blog - Magic City Pelvic Floor Physical Therapy Located in Hoover, AL

Stress Management

Stress is such a buzz-word these days, isn’t it? From detoxing with ‘green juice’ to staring at the sun and meditating for 8 hours a day, so many activities and media campaigns have now become obsessed with tackling this elusive enemy. We can’t avoid the presence of some advert, some poster, some model telling us that her solution is the answer to stress, anxiety, and tension. But, what is the truth? How can we really get to the heart of dealing with stress… and why in the world is it so important to do, anyway? Fear not – in this post we help make sense of all the mixed messages, we go through what stress really means, and, of course, how you can start defeating it in your own life. Ready? Let’s get started.

So, what is stress? Well, on the one hand it’s your mind and body’s response to situations outside of the norm, that is, those circumstances that place pressure on your life in various ways. On the other hand, it can also be the cumulative effect of months and years of daily, gnawing minor problems, all of which culminate in a sense of chronic unease and anxiety. Either way, blood pressure rises, muscles are affected, and eventually your mind and willpower can’t keep up… you have a melt down and drop all of the balls you thought you were juggling so well.

Here’s the thing about stress: mental worry and anxiety translates into physical problems such as back pain, neck pain, and – over time – a host of other more serious issues: high blood pressure, diabetes if you’re not careful, and numerous mental health problems. So, I guess it’s easy to see why ‘stress’ is such a popular topic, right? Ignoring stress leads us down a very dangerous path, one which we won’t be able to get off very easily if we aren’t aware of the pitfalls.

So often, pain is a result of pent up tension in the muscles and surrounding areas caused by… you guessed it… stress. So, if we take a step back and trace the pain back to the root cause, you may be surprised to find that it’s not the position in which you sleep, but rather your lack of sleep that’s causing your neck pain. It may not be your shoulders that are hurting you, but your lack of a decent break from your desk that’s causing the problem. And yes – it may not be the fact that your briefcase is too heavy, it may simply be that you haven’t left it in the office often enough to know that going home to relax may actually be the best thing for it!

It’s extremely important to make time for your mind and body; in other words, don’t let stress win. You see, stress flourishes in an environment that enjoys anxiety and frenzy. Take stock of where you are, right now, and begin deconstructing the way in which you make your life hospitable to stress.

One way in which you may be causing stress to thrive is by not allowing your basic needs to be met. Are you eating well? Is your food nutritious, do you eat away from your desk, do you get enough sleep, drink enough water, and step away from the screen often enough? Are you getting some sunshine and fresh air? These things are incredibly important – your overall wellbeing depends on them.

In addition, are you giving yourself enough time to exercise? I’m not suggesting you train for a marathon, although if you want to… great! What I do want you to focus on, though, is taking 30 minutes a day to energize your body via a little exercise: walking, swimming, jogging, even rollerblading! You need to move so as to release tension and generate endorphins – the happy, stress-pulverizing hormones.

And on that note, are you doing things you love to do? When last have you painted or played that violin? Are you too old for puzzles? I think not! Challenge yourself to do the things you wish you were doing – learn a new skill and ignite a passion for something you didn’t know you loved. There is almost nothing better in the world for the reduction of stress than a committed infatuation with a hobby you love. Go ahead… give the banjo a try!

And please drink enough water. You’re 75% water… you’re basically a fish, so please hydrate, hydrate, hydrate. Your muscles need water for healing, your mind needs water to think, your skin needs water to glow, and your blood needs water to purify. There’s truly no better drink you can have – put that energy drink down and head to the tap.

Ok, I mentioned meditation earlier – and though you may not be prepared to do 8 hours, you should certainly strive to breathe deeply, think deeply, and be conscious of your mind and body for 15 – 20 minutes a day. Not only will this time revitalize you, but you’ll begin gaining a deeper and more powerful perspective of every aspect of your life. As you maintain a constant relationship with meditation, the bigger picture will emerge and you’ll find your purpose, motivation, and an inherent clarity of what’s really important in life. And guess what? Stress hates that! If you’re not sure this right for you, though, why not incorporate a therapy session or two, too? You never know – it could change your life.

On that note, if you’ve been dealing with stress for a while now and are feeling the negative effects on your body, please reach out to a physical therapist. Not only will quality, hands-on physical therapy eradicate the pain, but it will give you the best possible foundation to make those right, healthy choices. Remember, pain reinforces stress, so as a means to reducing stress, feeling happier, and making time for yourself, physical therapy is the best choice.

Don’t hesitate when it comes to stress – making decisions that can combat its sometimes heartbreaking effects is absolutely essential. From exercise, through to healthy eating and physical therapy, the choices you make – right now – will pave the way for a brighter, happier, and worry-free future.

Simple Tips to Maximize Your Winter Workout From Home

We all know the feeling… it’s cold outside, the bed is a lot warmer than the yoga mat, and your willpower is as close to zero as it can get. Making it to the gym feels the same as scaling Mount Everest at this point, and to be honest, you’d much rather just stay in bed for the rest of the day. And as if that wasn’t bad enough, the pandemic means the gym probably isn’t even open… so, the workout is put on the backburner, right? Wrong! Working out at home this winter – particularly during these unprecedented times – can actually be really fun! And no, you don’t need to rush out and buy a treadmill or spinning bike… you can just keep reading this blog for tips, advice, and motivation to get you out of bed, into your sport socks, and back to living a healthy, fit, pain free life! No equipment needed!

Keeping active is essential both in preserving your sanity as we enter the New Year, but also in strengthening and maintaining a healthy immune system. And the really great thing is… you don’t need a gym to achieve this! For the most part, gyms are convenient ways of introducing an exercise-oriented space into our lives, but they are by no means a requirement for fitness and health. You can easily attain the same type of fitness, exercise, and fun from working out at home. And for some of you reading this, working out at home may actually be a massive bonus – you can save time, money, gas, and could even incorporate family time into your workouts. Not to mention that you won’t be placing yourself at risk of a COVID-19 infection! Sounds good, right?

Well, if we’ve got you interested, let’s jump straight into how you can kick-start your fitness and health journey from the comfort of your home… no fancy equipment needed! Here’s how:

Set aside 15 – 30 minutes of your day for home fitness. Doing this simply means that you allocate that time to personal health – you may just stretch, dance, do a few crunches, or even run in place… the point is, you begin creating habits that will last.

Designate a space for exercising. Clear a space in your home that you can use to exercise – make sure you have enough space to stretch and move around freely. Doing this will mean that you begin training your mind to associate that space with fitness and health. The benefits of this will be astronomical in the long term.

Get mentally ready. Yep, that’s right. Get yourself excited about the prospect of getting fit, healthy, and happy. Rome wasn’t built in a day, so set yourself reasonable goals, aim to reach them within an achievable time frame, and remember that mistakes may happen. Just have fun – that’s what matters.

Those three steps out of the way, it’s time to take a look at some of the very simple exercises you can start incorporating into your home workouts. It may be snowing outside, but these moves will turn up the heat!

Bodyweight exercises cannot be understated – not only to they rely on nothing but your own weight to create resistance, they also do a fantastic job of creating strong muscles and posture. And all that means… yes, you guessed it…. a pain free, healthy life!

Squats

I’m sure you’ve heard of these before, but my guess is that’s because they are one of the best types of exercises you can do at home! Not only do they strengthen your leg muscles, but when done correctly they go a long way to maintaining good posture and a healthy back.

Make sure your back is straight and that your legs are spread shoulder-width.
Bring your hands together at your chest and bend your knees slightly.
While maintaining a straight back, continue to bend your knees, thereby allowing your buttocks to lower to the floor.
Before touching the ground, return to a standing position without curving your back.
Repeat 10 times.

*For more challenging squats, try holding the squat in position close to the floor – make sure you don’t convert the weight to your ankles; your thighs and lower back need to be engaged at all times.

Lunges

Another great exercise for your legs is the humble lunge. Again, this move strengthens your leg muscles and core muscles, thereby promoting strong back muscles and a great posture.

Ensure you back is straight and that you stand with your legs slightly apart.
Move one leg out in from of you and bend the knee slightly.
Maintain a straight back and lower your body to the ground, all the while focusing on your balance and back posture.
Create an 80 degree angle with your outstretched leg.
Being your body back and repeat the move with the other leg.
Repeat 10 times.

*For a more challenging variation of the lunge, try doing it sideways. If you happen to have a bottle of water or heavier item around, pick that up and hold it close to your chest whilst lunging – this will increase the resistance through your legs.

Glute Bridges

This exercise is great for strengthening the core muscles – and if you’re not sure why that’s so important, check out one of our other posts related to core muscles health.

Lie on your back and bend your legs.
Make sure your hands are flat at your side and that your back is flat on the mat.
Lift your buttocks and back off of the floor, making sure to keep your shoulders firmly on the mat.
Bring your pelvis up to align with your bent knees, thereby creating a ‘plank’ effect.
Hold this pose for 15 seconds at a time, thereafter returning to the mat and repeating the action 10 times.

*For a more challenging variation of the glute bridge, straighten your legs one leg at a time when you’re in the ‘plank’ position. Keep your leg out straight for 5 seconds at a time, making sure your core muscles are engaged and that your back muscles remain supported.

Home workouts can be an invaluable resource to your health, and creating ones that challenge and invigorate you doesn’t have to be impossible. If you’re at a loss about where to start, if you’re worried about pain, or if you’re nervous about which exercises may be right for you, we invite you to chat to one of our hands-on, professional physical therapists for advice and help. We’d be happy to help you on your journey to health with tailor made exercises and stretches, as well as treatment for existing pain and stiffness.

Don’t let the winter weather stop you from living the fittest, healthiest life you can. For more information on optimizing your home workouts, stretches, and fitness regimes, contact us today!

Osteoporosis: Overcoming Fear and Living your Best Life

At the best of times, the concept of bone density can be a little overwhelming. For the majority of people out there, bone density and its importance is a foreign concept made visible only when issues in the form of broken bones, ailments, or pain arise. The thing is, though, when it comes to osteoporosis, bone density is the main feature, not the trailer. If you’re reading this, chances are that you yourself suffer from osteoporosis or perhaps know someone who does. Maybe you’re here to find out what it is, or maybe you’re here to find some relief for its symptoms – either way, you’re in the right place. In this blog post, then, we’re talking about all things osteoporosis: what it is, what it means to live with it, what one can do to counteract its effects, and how lifestyle changes can alter its intensity. If you’re ready, let’s get to it.

Let’s start with what osteoporosis really is. ‘Osteo’ means bone, whilst ‘porosis’ refers to density, hence ‘osteoporosis’ literally refers to the density of bone, or the porousness of the bone. In actual fact, the ailment osteoporosis is a term used to describe a decline in bone density as a result of leached nutrients, thereby leading too brittle or fragile bones – the ultimate outcome of which may result in breaks and serious structural weaknesses. But, please take heart – living with osteoporosis isn’t a death sentence; it just means that some things need to change.

Before we get to all that, let’s see what it means to live with osteoporosis. As bones get more brittle, individuals tend to be more fearful of falls, fractures, and breaks, which can – in many cases – lead people to become more sedentary and secluded. Individuals may experience back pain, increasing aches, and a general sense of instability. However, this does not have to be the norm – living with osteoporosis can, in fact, usher in a lifestyle that is healthy, active, mobile, and full of confidence. Low bone density does not equate the end of an exciting, active, mobile life.

Here’s the thing – yes, there may be pain. And yes, there may be times of struggle, but at the end of the day the decisions you make are the ones that determine where your life will go. Some people take daily pain killers, whilst others adjust diets and take daily walks – it’s how you approach the situation that will make all the difference.

Let me tell you something I’d like you to remember: you have to stay active. Living with brittle bones doesn’t mean you need to be locked in a room and never do any exercise. In fact, that can make everything so much worse! The best thing you can do for osteoporosis is to move!

How do you get there, though? How do you change your life in the face of so much fear? I understand the precipice you now face: do you take a chance or not? I urge you to take it, if only to know that you never gave in to fear. You really can overcome this. How?

Well, first thing’s fist: get active. Hold your horses, though – I can see you getting the jumping rope out! Living with osteoporosis means you need to exercises that won’t exacerbate pain or place undue pressure on your joints. Jumping, jogging, or any other high-impact activities need be cut out where possible, whilst walking, swimming, cycling, and yoga are excellent additions to your daily routine.

In addition to getting active – that is, lubricating your joints and getting those muscles moving – you need to add a few stretches to your routine, too. Stretching your muscles will enable them to remain elastic and strong, thereby giving them the ability to support comparatively weak bone structures.

On that note, make sure you include strengthening exercises, too, as strengthening you muscles will give you a solid support system surrounding your bones. In the case of a fall or injury, having strong muscles will also aid in a far more rapid recovery.

In other words, the more you move… the less pain you’ll have, the more joyful you’ll be, and the less chance there will be of a debilitating injury down the line.

But, of course, bone density has a lot to do with nutrition too, right? If you’re eating a Big Mac every day followed by some sugary drinks later on, your body won’t really thank you for it, will it? Remember, suffering from osteoporosis really calls for a lifestyle change: everything you put into your body will translate into what you put out. So, if you’re fueling your body with nutrient rich foods – such as green vegetables, healthy fats, and good protein, you’ll find that your movement, energy levels, and overall wellbeing will increase exponentially. And here’s a little secret… milk isn’t really all that good for bone density. Gasp! It’s true. Though it contains calcium, you’re better of increasing your intake of cruciferous green vegetables and drinking enough water – lubricate your joints and give them the best possible chance of performing at their highest potential. You may also want to try supplements – make sure, however, that these compliment a well-balanced diet, as their intake can never correct a diet poor in nutrients and vitamins.

The bottom line? Stay away from things that leach nutrients – stop smoking, cool it on the alcohol, and give yourself a break from stressful environments. Try meditating, eat well, and visit health retreats for extra relaxation.

Osteoporosis can feel like a mine field – I understand that. It may feel as though you don’t know what to do, where to turn, or what to try first. Well, I’d like to help. One of the best things you can do, right now, is visit a physical therapist. Whether you’re currently in pain or not, whether you’ve never been to see a physical therapist or have been a few times in your life, or whether you know absolutely nothing or absolutely everything about bone density, I encourage you to visit a physical therapist. Physical therapy will give you the tools you need to navigate this new territory, make good lifestyle choices, and to stay active in a healthful way. In addition, physical therapy will help you deal with any pain or obstacles you face. It really is in your best interest to find a helpful, qualified, hands-on physical therapist to help you on your journey.

As you reach the end of this post, I hope you’ve found some of the answers you need – whether for yourself or a loved one. Osteoporosis may seem scary, but I promise it doesn’t have to be. Please do reach out for more information and advice – together, we can overcome this. To your health!

Injections: The Good, the Bad, and the Ugly

Remember how you used to be terrified of needles as a child? How thinking about the glinting needles probably helped you forget you were sick at all? Yes, we all know that feeling and remember it well. So, what changed? As we grew up, became braver, and started listening to our bodies a little less, our distrust of needles seems to have dwindled. Now, we run to the doctor for all manner of injections, and while vitamin B shots and flu jabs are at the lower risk end of the spectrum, many injections pose a very large, very scary risk to our health and wellbeing. Why, then, do we do subject ourselves to the needle-point? For many of us the answer is simple: we live with pain and just cannot do it anymore. Injections, on the advice of our doctors, promise a pain-free life with little to no wait. Injections don’t need marketing – they market themselves; if we’re in pain, we’ll do anything. The truth is, though, none of the side effects get discussed much, and all too often the advantages of shots are blown out of proportion. The truth is, not only do injections fail to produce any sort of permanent pain-free lifestyle, they go hand-in-hand with a whole bunch of negative aftereffects, some short term and others, sadly, long-term. If you’re reading this and thinking injections may be your only option, don’t fear – we’re here to spill the beans on shots, their consequences, and what other safe, long-term solutions you have at your disposal instead!

So, let’s talk about what injections really do and what you need to know before getting them. Firstly, injections are designed to allow chemicals to enter your bloodstream rapidly, thereby enabling pain-relief. The problem with this is that the injections themselves just cannot target the root source of the problem – they may be able to mask it for a while, at a push for a few months, perhaps, but they cannot eradicate it. Thus, the pain will always return.

And not only that. While the injections may serve a short-term purpose, they nevertheless set the tone for more dangerous issues to arise. For example, while you might not feel pain shortly after the injection – and you may be on Cloud 9 at this point– the reality is that you may actually be exacerbating the issue further, thereby ensuring that the discomfort returns tenfold once the effects of the injections wear off. In addition, the chemicals/painkillers being injected severely affect your health in many instances. Not only can they be addictive, but by they may actually affect your metabolism, muscle health, and immune system, consequently inviting numerous other health problems to become part of your life.

In fact, to illustrate this point clearly, I want you to think of a specific area you may be injected in. This could be your calf or shoulder, for example. Once the needle enters your bloodstream, the physical area in which it was inserted is obviously disrupted and damaged. Yet, what does the actual syringe solution do to the tissues? In some instances, it may break them down, damage muscle function, and even cause blood-related problems. Moreover, if the injection is aimed at your cartilage, it may actually facilitate breakdown of the cartilage itself! Yikes. All-in-all, over time the pain and discomfort you’re dealing with will get a whole lot worse. And if all that’s only in one specific area, imagine what injections are doing to the other parts of your body?

Is the short-lived pay-off worth that kind of risk? We don’t think so.

If we’re being honest, the attraction of injections lies in the fact that they promise a quick solution to a problem that is consuming your daily joy. Your family time has been disrupted, you’re not able to do the activities you love, and you’re struggling to put on a brave face. Of course an injection sounds like the perfect thing, right? We understand. It’s really, really difficult to live with pain, and it’s equally as hard to stop and think about long-term negative effects when you’re currently dealing with something that’s stealing your happiness.

What we’re asking you, though, is to stop and think about the ultimate goal. If it is to permanently get rid of the pain and to maintain a pain-free, happy life, then injections simply aren’t the answer. The longer you continue down the syringe-filled path, the harder it will be to get back.

The good news is, though, there is a way to avoid the needle… physical therapy. In fact, physical therapy is so much more than a simple alternative to injections… it makes the half-empty promises of shots seem paltry compared to it. Why? Because physical therapy gives you the ability to eradicate your pain safely, effectively, and permanently, so that you can access the pain-free life you deserve.

How? Well, a qualified physical therapist is able to diagnose and treat the root cause of the problem, thereby ensuring that your pain is eradicated rather than just being masked. What makes physical therapy so powerful is that it not only rids you of your pain, but helps you maintain that pain free life! With tailor-made exercises and stretches to accompany your physical therapy sessions, you’ll be equipped with the tools to stave off injury and pain for the long haul! And not only that, but, unlike injections, physical therapy has absolutely no negative side effects: what you’ll get is your joy, family time, social life, and mobility. And no pain!

If you’re currently considering taking injections, or you’ve already started down that path, then we urge you contact us today. We want to help you reach your goals safely, effectively, and with no negative health effects. Living with constant pain is an unbearable burden; we want to give you permanent relief from your afflictions. Forget short-term solutions, veiled promises, and short-lived results: physical therapy will help you live the life you dream of living, permanently. Call us today to chat – we’re looking forward to hearing from you.

Headaches: What To Do When You Just Can’t Get Rid of Them

Headaches can strike at any time – without invite or warning – and if you’re anything like the majority of people out there, they can often affect your mood, energy levels, and general wellbeing. For some, though, headaches can be more than a passing inconvenience, with pain and discomfort lasting for a much longer time than expected despite pain meds, rest, and other treatments. The truth is, the cause of these ‘everlasting’ headaches can sometimes be traced back to an increased intake of caffeine, general dehydration, and oftentimes posture. And yet, it can be easier said than done when it comes to treating them on your own, even if you do know the likely cause. In this post, then, we lend a helping hand with a few tips as to how to treat headaches that just won’t go away; we want to show you how you can get a pain free life back, right now.

Headaches have a unique way of blindsiding us as we do our shopping, take a walk around the park, or grab some water from the cooler at work. The fact is, we just never know when we might experience the throbbing, aching sensations associated with them. Thankfully, though, there are ways of mitigating both their frequency and strength, and, as we’re about to show you, headaches don’t need to be feared.

The first port of call when it comes to treating existing headaches and staving off potential future ones is to work on your posture. Why? Well, your posture has a lot to do with how much stress is placed on your muscles, and that includes those muscles in your back and neck. When those particular muscles are strained or overcompensate on one side of your body – as when you carry your handbag or backpack over one shoulder – they may become tight and cause a domino effect leading to ongoing headaches. Therefore, the best way to tackle your headaches may well be to start with stretches and exercises that support the back and neck muscles. Strengthening those muscles, as well as your core muscles, via walking, cycling, swimming, or jogging, will set you on the right track. Keep your body supple and flexible and you’ll be amazed at how infrequent your headaches become.

Next in line is addressing your fluid intake. Not only is drinking enough water critical for the optimum function of your muscles, tissues, and organs, but a lack of aqua actually leaves you vulnerable to disease, viruses, and yes… headaches. Why is that? Well, nutrients and vitamins are often water soluble, meaning a lack of water results in an inadequate uptake of essential nutrients. Headaches can be the result of low electrolyte levels, high blood pressure, and even just increased sugar levels in the blood; drinking enough water and minerals facilitates the healthy maintenance of your blood circulatory system and thereby halts headaches in their tracks. Remember, pain is always an indication that there is an underlying issue – drink enough water to ‘rinse’ toxins from your body. Try drinking close to 2.5L a day, though aim for more if you’re exercising or training.

And on that note… limit your stress! You hear this daily, I’m sure, but stress contributes directly to your headaches. The more you stress, the more strain is placed on your muscles, overall body function, and brain health. Headaches function as the body’s alarm system when it comes to stress. So, if you’re not sleeping, not eating well, not moving enough, and not taking time out of your crazy schedule to relax, then it’s time to make a change. Relax your body, relax your mind, and say goodbye to headaches!

Having given you this advice, we understand that dealing with headaches can be daunting – especially if you’ve lived with their debilitating effects for a long period of time. Headaches, migraines, and everything in between can have a negative effect on your overall quality of life, and we want to help. You’d never have imagined that physical therapy could target headaches, did you? Well, it can, and not only that, it’s one of the most effective treatments for them. How? Well, your headaches may in fact be the cause of something entirely unexpected – from muscle pain, to stress, to improper posture – and physical therapy helps you find and treat the root cause of the problem. Unlike painkillers or massages, physical therapy doesn’t just treat the pain… it treats the cause. And once the cause is treated, the headaches will dissipate.

The fact is, physical therapy also equips you with the tools needed to reprogram your daily activities. From how much water to drink, what stretches to do, how to sit, stand, drive, and walk, and even how to hold your phone or the book you’re reading, physical therapy can teach you all of that. For a qualified, professional, hands-on physical therapist, treating headaches isn’t just about getting rid of the pain, it’s about setting you up for a lifelong journey of health and longevity in order to prevent that pain from returning in the first place.

If you’re not sure about where to start when it comes to treating your headaches, or if you’re worried, anxious, or have been defeated by daily, debilitating pain, then we invite you to chat to one of our friendly physical therapists, right now. It’s time that you get the answers you need in order to make the changes necessary for a life free of pain. Don’t allow headaches to underscore important activities in your life – take charge and start living free of pain that won’t seem to go away.

Your Guide to Stress Management

Stress can be a killer: from making you lose sleep, to raising your blood pressure and alienating loved ones, it can have a massive impact on not only your mental wellbeing, but your physical health, too. Stress places pressure on your heart, tightens your muscles and causes you to lose flexibility and mobility over time, too; stress can literally rob you of your independence in many ways. This post comes at a time where each and every one of us – globally – has had to deal with more stress overall, and juggling the COVID-19 pandemic, financial pressure, and trying to maintain our physical health, has been taking a serious toll. In this post, then, we offer you some guidelines for dealing with stress – we hope these tips will promote a better, relaxed lifestyle, a healthier body, and a happier you. Follow along and try your best to implement them throughout your day. Here we go!

Exercise Matters!

I think you knew this might be the first tip, right? Stress and exercise are just not compatible – they are a bit like water and oil. As we get stressed, our bodies don’t produce as much endorphins or serotonin as they normally would. Hormone production is relegated to other parts of the body in order to deal with the stress in a bid to deploy crises management strategies. When we exercise, though, we facilitate the production of endorphins and serotonin, thereby lifting our moods and allowing us to tackle stress in a renewed and healthful way. Going for a nice walk, jog, or gym work-out can do wonders in terms of flipping the script on stress – give it a go… after reading the rest of this post, of course!

Cutting down on Caffeine

You might not have wanted to see this one, here… but, it’s true. Caffeine can cause our stress levels to sore, as sadly, it increases anxiety and tension. In fact, your morning Java may be doing you more harm than good because, in addition to increasing anxiety, caffeine disrupts sleep patterns, thereby increasing stress further. Cutting down on caffeine intake by drinking more herbal teas is a good place to start.

Water for the Win

On that note, stress thrives on dehydration. Drinking enough water throughout your day is vital in maintaining both a healthy mind and body. Water lubricates your muscles, feeds the brain, and gives you a feeling of health and wellbeing that other drinks simply can’t give. Yes, there is water in your coffee, tea, and orange juice, but there is also unwanted sugar, caffeine, and preservatives. Keep it clean and fuel your body with wholesome fluids.

Looking After your Mind and Body: Self-Care

We live in a world that seems to have been spun off of its center: from pandemics, to protests, to technology, to wars, things can seem all but too much. So, self-care is incredibly important. We need to take time to assess our lifestyle choices and our situations – doing so will not only introduce a sense of control, but will also give us serenity in stressful situations. Why not try meditating or doing some Yoga, for example? Step away from the screens, make a nice cup of tea, and take to a mat. While you may not be a Tibetan yogi, taking some time to put a little incense on, listen to some calming music, and concentrate on nothing but your body, is a powerful way of centering yourself and reigning in those stressful thoughts. You can meditate while walking or running, too. If that’s not for you, though, try doing something you love a few times a week; maybe you like to read, go to spas, take long baths, or bake – just make sure you prioritize that time for yourself, as doing so will give you the resilience to tackle the outside stresses.

Breathe Correctly

Isn’t it odd how such an instinctual mechanism can actually contribute greatly to the level of stress you experience? Breathing is essential in maintaining a healthy, happy, stress-free you. Most of us breathe from our chests, thereby resulting in flat breathing… which doesn’t necessarily circulate oxygen as successfully as it ought to. If we focus on breathing from our diagrams, however, oxygen is more readily available and our blood oxygen levels increase significantly. The result? You feel healthier, more energetic, and you certainly feel more capable of dealing with external pressures that cause stress. Breathing techniques can be learned – all that you need is an open mind and willingness to learn! Start taking some deeper breaths, right now!

So, there you have it: some powerful tips for overcoming the stress in your life. It’s not easy, though, and we understand that. But, we also know that keeping on top of stress is a necessary step in maintaining health and wellbeing, both mentally and physically.

If you are unsure of where to start, you feel overwhelmed, or feel the negative physical/mental effects of chronic stress in your life, please contact us. Though you may not have known this, qualified, professional physical therapists can help you relieve your stress. In addition, if an existing injury is in and of itself causing you stress, please reach out. Our physical therapists can help relieve your pain, ease muscle tension teach and guide you through invaluable, tailor-made techniques for avoiding the stresses you encounter on a daily basis, can offer you the tools to help you stave off stress in the future, and can even help you with your breathing! So, please, contact as today – you are not alone and we are here to help.

We really want you to be healthy, happy, and stress free. The tips we went over in this post should act as guidelines for your life – get out there and do some exercise, drink enough water, moderate technology use, and make sure you give yourself time to unwind. Stay healthy and happy!

The Hidden Causes of Sciatica

As a physical therapist, I can honestly say that there are few words as frequently said in my field as ‘sciatica’. So, then, isn’t it odd how such an every-day ailment can be so shrouded in mystery for most people? In fact, do you really know what it is? Sciatica is actually one of the most common forms of back, leg, and hip pain around, and yet it remains incomprehensible to many. So, as an early holidays present, I wanted to take this opportunity to talk about what sciatica is, what some of the hidden causes of this affliction may be, and how it can be treated. Ready? Let’s jump in!

Sciatica is a very painful condition associated with pain stemming from the sciatic nerve. As one of the most prominent nerves in the lower back, pressure placed on the sciatic nerve is responsible for a myriad of issues related to back, hip, leg, and knee pain. The nerve itself runs from the lower back through the pelvis and down into both legs. It can affect the entire lower body and can cause incredible discomfort and disruption to daily life: a burning, radiating pain can stretch down the leg, into the buttocks, and through into the lower back, thereby causing such discomfort that even walking may be a strain. At times, it can even feel like a stab down the leg! Yet, thankfully, we can aim to avoid this discomfort by understanding it a bit better. Let’s take a look at some of the ways the sciatic nerve can be affected and then, happily, how to avoid them!

A few causes of sciatica:

Spinal Problems

Unfortunately, sciatica may be related to spinal issues such as slipped discs or the like. Sometimes, sciatica can be caused by extra pressure being placed on spinal discs, thereby causing the nerve to become irritated or ‘pinched’. If this is you, all hope isn’t lost, so please keep reading.

A Poor Sleeping Position

If you sleep on your back or stomach, you may be on your way to developing sciatica. Sleeping in these positions places undue pressure on the sciatic nerve, thereby causing irritation and discomfort. It’s far better to sleep on your side with a pillow placed between your knees – this will align your spine and ensure that the sciatic nerve isn’t pulled downward.

Poor Core Strength

Nope, I’m not talking about a six pack! Core strength refers to the ability of the muscles in your torso to provide adequate support to your spine. Without this support, your spine would be exposed to untold danger. In addition, if the core muscles aren’t strong enough, the sciatic nerve strains under the pressure of the spine. Why? There is nothing for it to hold onto! So, start doing some yoga or Pilates – these are good ways to start strengthening your core muscles.

Obesity

As I mentioned, sciatica is caused by pressure being placed on the nerve and thereby irritating it. It stands to reason, then, that obesity exacerbates sciatica. The more weight is carried by the spine, the greater chance of nerve irritation and pressure. So, though losing weight may seem like an uphill battle, it can be done: eat mostly vegetables, be sure to watch your sugar intake, keep hydrated and… stay active.

Prolonged Sitting

Immobility is by far the leading cause of sciatica. If the back isn’t stretched and moved, then the muscles stiffen and pressure is placed on the sciatic nerve. In addition, sitting in one position for prolonged periods of time may lead to overcompensation in the muscles, thereby placing more pressure on one side of the body than the other: this may often lead to sciatic issues down the road. The answer? Get up, stretch, and get outside!

There are, in fact, more causes for sciatica. These include, but are not limited to, osteoporosis, age related spinal defects, smoking, low activity levels, and poor posture. However, for all intents and purposes, it’s important to understand that sciatica can happen to anyone, and the pain that it presents is definitely not a walk in the park.

Happily, there is a way to overcome sciatica. And no, I don’t mean with painkillers or injections – if anything, these types of ‘solutions’ offer nothing more than a temporary reprieve and are potential health hazards. It’s far better to turn to physical therapy, as a physical therapist will not only treat the root cause of the problem, thereby giving you permanent pain relief, but will also equip you with the tools to maintain a pain free life at home. In addition, physical therapy will help you build the foundation for overcoming sciatica: from pointing you in the right direction when it comes to the causes outlined above, to showing you the correct posture you should adopt and how to manage everyday activities without placing pressure on the sciatic nerve. With tailor made stretches and routines, physical therapy is by far the safest and most effective route to take for lasting sciatica treatment.

It’s not easy to understand sciatica, but the good news is you’re not alone. We can help answer any questions you have – one of our hands-on, qualified physical therapists will be happy to allay your fears and get you started on your journey to the pain free life you deserve.

With the holidays around the corner, and many new memories to be made, we hope that this post has helped you understand sciatica a little better. What’s more, we hope we’ve given you some real advice about how to tackle the possibly debilitating pain you’re suffering from on a daily basis. For more information and advice, please call us. Happy holidays!

Stress: Physical Symptoms and Solutions

Stress. Six little letters is all it takes to make a word so full of meaning that few of us really know how to get to the bottom of it. Stress: is it that feeling you get when a deadline is looming, or is it what we feel when the chicken roast burns, the movie didn’t record, or we forgot to pick our mother-in-law up from the airport? Possibly, but could it be that it’s more than that? What if you haven’t been able to pay your mortgage for a few months, if a family member has been diagnosed with an illness, or if you simply can’t keep up with the pace at work? What if you don’t know how to cope anymore? Stress is all this and, perhaps, a whole lot more. In this blog, we’re talking about all things stress-related: what it is, what it can be, how it ultimately affects not only your mental health, but your physical health as well, and, finally, what you can do about it. Keep reading, because even if you think you don’t have stress, that ache in your lower back might very well be saying something completely different.

Stress takes a toll on us emotionally; it can lead to depression, anxiety disorders, mood-swings, and various other psychological troubles if left untreated. In fact, the emotional effects of stress are so vast that they need an entire blog post of their own. For that reason, this month’s post will focus on the physical effects of stress rather than its mental counterpart.

For the most part, people assume that stress is relegated to the mind: a large amount of stress results in mental strain. Of course, this is true. But the effects of stress are even further reaching than that. Demanding, prolonged, adverse situations cause individuals to experience stress, that is, strain placed on the mind, heart, and body. As the mind becomes increasingly agitated and anxious, the body responds in like. Muscles begin to tense up, posture suffers, sleep is hard to come by, and the overall function of the body declines.

It’s important to note that a knee-injury, for example, doesn’t mean you’re necessarily stressed. Nor does backache or headaches. In fact, stress is notorious for affecting a vast majority of areas around your body, rather than one single one. In other words, stress causes a cumulative worsening of symptoms throughout the entire body. Suffering from stress may cause a few, or all, of the following:

Back tension.
Headaches/Neck pain.
Jaw pain.
Insomnia.
Back pain from tossing/turning.
Slouching from fatigue.

Of course, as one experiences fatigue, so too the stress mounts, thereby worsening the intensity of an already vicious circle. It is not an understatement to say that “stress kills”, as a prolonged period of stress can lead not only to a mental breakdown, but to the deterioration of one’s physical body, so much so that mobility and comfort may be lost. Once again, this will further increase stress.

It’s obvious, then, that recognizing the ways in which stress is entering your life and manifesting in your body is absolutely imperative. If stressed is picked-up on early, then the effects can be safely and permanently mitigated: this will ensure that you remain mobile, pain-free, and a lot happier than if you were living with that stress on a daily basis. A stress-free life is interconnected with health, mental peace, and a pain-free life. De-stressing is perhaps the most important thing you can do, right now.

So, stress is dangerous, yes, but it is possible to cope with it in healthy, sustainable ways. It’s not only possible, though, it’s an absolute necessity. Allowing stress to build is perhaps one of the leading causes of serious injury, both mentally and physically. We really don’t want you to get to that point. So, why not try the following activities in order to cope with any possible stress you’re under:

Breathing Techniques

Readjusting your breathing in order to allow more oxygen to enter your bloodstream is vital in balancing out the stress in your life. By practicing tried-and-tested breathing techniques, stress will not be given the opportunity to wreak havoc on either your physical or mental self.

Essential Oils

There’s one very good reason essential oils have been around for thousands of years… they work! Some essential oils are able to induce relaxation, and thus using them in your bath, in lotions, in burners, or even just as something to sniff on occasion, is a really useful way of inviting a sense of calm into your life. Remember, as the mind unwinds, so too your body will be open to healing.

Heat/Ice

The physical effects of stress need to be tackled, too. As stress builds, so too the body may shut down. Remember, therefore, to pay attention to areas of the body that feel less mobile or painful than before. Apply heat or ice to these areas in order to alleviate the discomfort. Thereafter, seek proper treatment from a physical therapist.

Physical Therapy

Prolonged periods of stress can oftentimes cause physical pain. Backache, headaches, and neck pain should never be ignored: visit a hands-on physical therapist for the best, safest, most effective way of both treating the physical pain and for tips on how to prevent its resurgence. A physical therapist will not only diagnose the root-cause of the problem and eradicate the pain, but will give you tailor-made exercises so that you can continue your pain-free life outside of the clinic. Once you treat the pain, the mental healing can begin.

At the end of the day, stress is truly detrimental to one’s heath, physical well-being, and state of mind. It can rob us of our joy, hobbies, family-time, and active lifestyles. Listen to your body and make time to de-stress. Knowing if you’re stressed it absolutely essential in staving off physical pain and mental anguish. If you’re unsure why you’re in pain, you’re worried about your physical health, or you just need some advice about stress-related injuries, then we invite you to contact us, today. No one should live with stress or stress-related pain: let us help you, right now.

Improving Posture with Daily Habits

Have you ever wondered why your neck always hurts? What about why there is that nagging discomfort in your upper and lower back? How about the nagging pain in your shoulders, hips, or even feet? Well, all of those aches and pains could be down to one very important aspect of your life: your posture. Yes, that’s right. For those of you who have never considered your posture important, or who haven’t really given the way you sit, stand, or walk much thought, we’re giving you some advice: it’s time to take notice. Your posture affects almost everything about your body, from muscle health through to bone structure and overall mobility. It’s no wonder, then, that today’s blog is all about posture. So, get ready, sit up straight, and start diving into why your posture matters.

Having a good posture is important for more than self-confidence. Sure, it’s great to enter a room like Patrick Swayze in Dirty Dancing, but walking balanced and upright means a lot more. For one thing, a good posture directly affects the health and suppleness of our muscles. Practicing good posture ensures that our muscles remain strong and mobile, thereby allowing them to offer much-needed support to our skeletal structure. Back, neck, and hip pain is often result of uneven, unbalanced posture. Why? Because the muscles in those areas are not strong, supple, or mobile enough to step-up to the plate. They can only function correctly if good posture is enforced.

We can picture you adjusting yourself in your seat, now. And that’s good! Far too many of us forget that the small, daily habits we have actually effect our posture the most. From sitting incorrectly in a desk chair, through to carrying uneven amounts of weight and overcompensating on one side when driving, we’re all guilty of practicing bad posture throughout the day. The good news is, though, we now know there is room for improvement!

First things first, though: how do we know if our posture is off? Well, the key to knowing if your posture isn’t quite right is to listen to your body. Pay close attention to the little things you do. For example, do you always carry your bag on one side of your body and then lead away from the weight in order to balance? If so, you’re practicing incorrect posture: your spine curves unnaturally in order to accommodate the uneven weight. Another example is this: when you drive, do you lean your elbow into the driver’s door? If so, your spine is once again curving unnaturally. How about when you walk? Do you lean very far forward or do you tend to curve your lower back/coccyx out? If so, your walk is off and your incorrect posture could cause back pain down the road. All three of these examples are just a tiny few compared to the various ways in which incorrect posture can rear its ugly head in your daily activities. For this reason, it’s extremely important to be aware and to get the right advice immediately.

Always remind yourself of your posture and, where applicable, aim to improve it. For example, you could start sleeping with a pillow between your legs so as to align your spine. You could also start sitting upright in your chair at work, lift the height of your computer monitor, and refrain from using laptops where possible. Remember to get up regularly and go for a walk, too! Furthermore, when you’re standing, make sure you’re upright with your spine aligned. Ensure that your shoulders aren’t hunched and that your weight is spread evenly across your legs. The same advice is true for when you walk: distribute weight evenly and ensure that your spine is always supported. Be sure to wear appropriate footwear, too, as your shoes can directly affect your posture and, therefore, your health.

Having said all that, we also know that it can be tricky to self-diagnose potential posture issues. Oftentimes, habits are formed over years and years, and that’s exactly why breaking them, or even recognizing their damaging effects, can be very difficult. However, if you’re serious about tackling your posture – whether to ensure prolonged health and a pain free life, or to eradicate existing pain – it’s imperative that you see a physical therapist. Professional, hands-on physical therapy is the safest, most effective way of tackling posture-related issues. Not only will a physical therapist diagnose and treat the root cause of the problem, thereby eradicating the pain, but he/she will also give you tailor-made exercises and invaluable advice in order to equip you with the tools to maintain a pain-free life filled with great posture!

At the end of the day, just as a lifetime of bad habits can lead to injury, so too can the practice of correct, targeted habits improve your posture and thereby undo the damage. Rome wasn’t built in a day, and the improvement of your posture doesn’t hinge on a large, extreme gesture: it takes the accumulative effects of daily, conscious changes to alter bad posture. Listen to your body and make the changes needed to move forward into a pain-free, long, mobile life.

We understand that bad posture has the potential to hinder mobility and active lifestyles. We also know that it may well lead to serious injury or prolonged suffering… and we really don’t want that for you. If you’re not sure whether you have bad posture and you just want some answers in order to avoid negative repercussions, or whether you’re suffering from pain related to bad posture, then we invite you to contact one of our friendly, knowledgeable physical therapists today. Make the change needed to create positive habits that will last a lifetime. Good posture paves the way for a healthful, pain-free life, and we cannot wait to give you the foundation you need to start implementing them correctly and safely. Call us today – we look forward to hearing from you!

Are you thinking of getting knee or hip replacement surgery? Ask yourself these three questions first!

So, you’re thinking about knee or hip replacement surgery… it’s a big decision. Alongside getting a mortgage, starting a family, and walking your children down the aisle, major surgery is one of the biggest decisions you’ll make in your lifetime. And yet… have you thought about it much? Have you thought about what surgery will mean for you in the future, for your family, or for your mobility? There’s a lot at stake. It takes careful consideration, and oftentimes you’ll need to ask yourself some hard hitting questions. We know it isn’t easy, and it can feel as though you just don’t know where to start. But, don’ worry, we’re here to help. Keep reading to see three of the most important questions you need to ask yourself before undergoing knee or hip replacement surgery.

Have you tried more conservative methods other than surgery?

Sometimes it feels as though knee or hip surgery is the only option, and more often than not this feeling is a result of months or years of accumulated, constant pain. You just want to make it disappear, right? Well, the thing is, you have to ask yourself if you’ve tried every possible alternative before going under the scalpel, as hard as that may be right now. Why? Well, surgery can be life altering in many different ways and, sadly, it may not even solve the problem in the end. So, ask yourself, have you tried more conservative methods? What about physical therapy?

Physical therapy is the most effective and safest way of treating knee and hip pain without undergoing surgery. Why? Well, it’s not invasive in the least and it actually treats the root cause of the problem. In other words, physical therapy doesn’t just treat the pain, it treats the actual issue in order to facilitate permanent health and wellbeing. Surgery just cannot do this. Doesn’t that sound so much better than painkillers and a scar?

Have you been told knee or hip replacement surgery is your only option… by your surgeon?

Sadly, all too many knee and hip replacement surgeries are undertaken at the behest of a single person… usually the surgeon. Though shocking, this is more common than you think, as most surgeries are never queried for a second opinion or an alternative treatment. Again, this is largely due to accumulated pain and frustration on the part of the patient – all he/she wants is for the pain to disappear.

Yet, it is absolutely vital that each suggestion for a surgery is followed up by a second opinion. Why? Well, because hip or knee surgery is a life-altering decision and shouldn’t be taken lightly. The best authority to offer you an unbiased, professional one is a physical therapist. Physical therapists aim to treat the root cause of the problem so that you do not have to live in pain – his/her opinion will always follow an in-depth consultation and diagnosis, and will always have your best interests at heart. You will get the answers you need in order to make an informed decision about your surgery. If you could be treated without the trauma of surgery, wouldn’t you want to know if that’s an option?

Is surgery really your last hope, or is a nonsurgical option still on the table?

Surgery should always be your absolute last option – there is no going back from the operating table, and anything changed, altered, or hurt during your surgery cannot be undone. That’s why it’s imperative that you take every precaution to avoid undergoing the knife.

Physical therapy can put your mind at ease about your decision, as qualified, professional physical therapists will be able to fully comprehend your issue. If physical therapy can treat the cause, eradicate the pain, and get you back to living the pain free life you deserve to live, isn’t it worth a try? A life without painkillers, daily debilitating pain, post-surgical trauma, and the possibility of re-occurring issues down the line truly is a possibility for you – don’t give up, physical therapy really can help you.

Too many people think of physical therapy as the ‘after care’ for surgery. Most individuals think of physical therapists as those who teach patients how to regain mobility after undergoing invasive operations. While this may be the truth in part, physical therapy is a lot more involved than the last phase of a surgical cycle.

In fact, physical therapy is much more interested in keeping you away from the operating table. In other words, physical therapy is much more about preventative medicine than anything else. If you are able to increase your mobility now, to treat the root cause of the problem now, to achieve a pain free life now… wouldn’t that be amazing? And that’s exactly what physical therapy does. Yes, physical therapy helps individuals recover from surgery, but the most incredible thing about physical therapy is that is can help keep those individuals out of the hospital theatre in the first place!

If you’re reading this and thinking… “Why haven’t I tried physical therapy yet?”, then I hope you are now considering reaching out. There is absolutely nothing to lose… while there is everything to gain. For treatment that finds and treats the root cause of your problem, that offers professional, hands-on advice and care, for an ongoing program of stretches and exercise that helps you maintain a pain free life at home, and for access to a more mobile, energetic, and pain free life, physical therapy is the answer.

Ask yourself the above questions, be honest, and then come back to a space where surgery is the last option. Don’t make a decision you’ll regret – reach out now and chat to one of our hands on, professional, friendly physical therapists in order to start getting the answers you need and deserve in order to live the life you’ve been dreaming of.