Centra Health: Avoid Back Pain With These Tips

Centra Health: Avoid Back Pain With These Tips

EXCITED FOR GARDENING? AVOID BACK PAIN WITH THESE TIPS Health &Wellness Newsletter

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Gardening offers the opportunity to plant flowers, clean out the flower beds and vegetable gardens, and to plant bulbs that bloom next spring. Gardening has several advantages. However, you have to take the necessary steps to protect your back from injury during gardening. (continued inside) INSIDE: • Avoid Back Pain with These Tips • Keep Your Knees Safe by Preventing Injuries • Relieve Aches & Pain In Minutes • COVID-19 & Physical Therapy – Keeping Up with Your Physical Health

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AVOID BACK PAIN WITH THESE TIPS

1. Warmup first. This is especially important if you enjoy tending to your garden in the morning, as your lower back is the most vulnerable to injury first thing in the morning. It is important for morning gardeners to make sure to walk around, or at least be up and moving, for about 45 minutes before starting any bending or lifting. Adding in some back stretches can also help decrease your risk of pain or injury. 2. Dress for the garden. Gardening requires dressing for the occasion. Weather permitting, it is ideal to wear long pants and long sleeves. If it is too warm to do so, at least make sure you have on protective gloves and supportive shoes. Make sure your shoes cover the entire foot and have a skid-resistant sole. Wearing shoes with good arch support helps take away some of the strain that gardening potentially causes to your back. 3. Safety First. Choose the right gardening tools to limit the stress on your body: • The tool should be sturdy but not heavy. • Choose handles that provide a comfortable grip size. The grip should feel soft and should easily fit into your hand. • Choose a tool that is efficient at the task it is meant to perform – one that utilizes leverage and is sharp enough to cut. Protect your back before, during, and after gardening by following these tips: • Squat or use one knee to support yourself while gardening. • Keep your spine as straight as possible. • Use your hips and knees to lift, rather than your back. • Alternate tasks such as digging, lifting, and walking. This relieves strain on your spine.

(continued fromoutside) Gardening is a great way to get outside and take advantage of the fresh air, but it can also put a strain on your back. Millions of Americans suffer from debilitating back pain each year that affects their quality of life. It can present itself in a number of ways – whether you are having trouble getting out of bed, picking up your kids, putting on your socks and shoes, or partaking in your favorite hobbies, physical therapy can help relieve your back pain. Our clinic can also diagnose whether the pain you’re feeling is a result of general back pain or sciatica. Back pain typically develops as the result of an injury or muscle strain, which is why it is so common with the repetitive bending, digging, and reaching that gardening entails. Sciatica is a specific type of back pain that is extremely common. It develops from issues surrounding the nerves and can be felt in the lower back, legs, or buttocks. Sciatica occurs when the sciatic nerve becomes “pinched” or otherwise damaged in some way, thus resulting in a “shooting,” “stinging,” or “burning” sensation. Whether you’re experiencing general back pain or sciatica pain, our physical therapists at Centra Rehabilitation are licensed and trained in helping alleviate your discomfort. They can also provide you with helpful tips for avoiding back pain and sciatica while gardening (and doing other daily tasks) so you can comfortably enjoy your leisure activities. How can I prevent back pain or sciatica while gardening? Gardening offers the opportunity to experience the outdoors while working on your green thumb. However, it is important to take the necessary steps to protect your back from injury while gardening. Below are 3 tips for pain-free gardening:

YOU DO NOT NEED A DOCTOR’S PRESCRIPTION TO SEEK PHYSICAL THERAPY. IN THE STATE OF VIRGINIA YOU HAVE DIRECT ACCESS TO PHYSICAL THERAPY.

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HOW CAN PHYSICAL THERAPY HELP MY BACK PAIN OR SCIATICA?

While following the above steps can greatly decrease your risk of pain or injury, they are not always completely effective. Fortunately, back pain and sciatica are both effectively treated through physical therapy. Our licensed physical therapists will help determine your diagnosis before creating your treatment plan. The main stages of your plan will focus on pain relief, which may include any combination of light exercises, manual therapy, ice and heat therapies, posture improvement, or any other treatment that your physical therapist deems fit. As you progress and improve, your physical therapist will expand on your exercises and stretches by making themmore intensive over time. This will help increase your overall strength and range of motion. We will spend one-on-one time with you on each visit, using hands-on techniques that get the joints, muscles, and nerves moving again. We will also design a comprehensive exercise and education program to get you back to comfortably doing what you want to do. A physical therapist can help you move better with less pain, which can make your hobbies and physical activities much easier. A physical therapist can help speed up your recovery by giving you the tools to be successful – we don’t just treat your symptoms; we want to empower you to be able to prevent your pain from returning and to live your daily life without fearing discomfort from your back pain or sciatica. If you are experiencing back pain or sciatica and you are looking for relief, contact Centra Rehabilitation today – we’ll get you on the road to recovery so you can get back to tending your garden in no time!

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Keep Your Knees Safe by Preventing Injuries

Approximately one-third of Americans will experience knee pain at some point in their lives, either due to injury or an underlying condition. Your knees are hinge joints that allow for the forward-and-backward motions within the joint. The knee is one of the largest joints in your body, made up of a complex system of bones, tendons, and ligaments. Because of this, the knee can be easily injured due to overexertion and repetitive motions. Fortunately, many injuries can be prevented by simply taking preventativemeasures. If you participate in a sport, hobby, or career that is physically demanding on the knees, Centra Rehabilitation can help you prevent unwanted injuries. Contact us today to learn more! What are some common knee injuries? While there are many different types of knee injuries, some common ones include: • Patellar tendinitis – Your tendons are thick connective tissues that attachmuscles to bones. Tendinitis occurs when one or multiple tendons become inflamed. The patellar tendon, located in the knee, typically becomes inflamed through repetitive motions. • Patellofemoral syndrome – This condition is also known as anterior knee pain syndrome. It is caused when the cartilage underneath the kneecap becomes stretched, torn, or otherwise damaged from injury or excessive overuse. • Knee bursitis – Bursae are small fluid sacs that act as cushions outside of your joints. Knee bursitis occurs when the bursae in your knee becomes inflamed, limiting the ability for your tendons and ligaments tomove smoothly over the joint. • Dislocation. Dislocations of the knee can occur as a result of a fall or other sort of trauma. If you are experiencing pain from a recent slip or fall, you may be feeling the symptoms of a dislocation. • Tears. There are four ligaments in the knees that have a possible risk of tearing. The most commonly torn ligament is the “anterior cruciate ligament,” or ACL. It is also possible for cartilage to tear, causing pain. Tears are typically a result of some sort of trauma experienced in the painful area. How can I avoid injuries? There are many simple tasks you can do on your own to make sure you are at low risk of sustaining an injury. These include, but are not limited to: 1. Prepare for the terrain. Whether you’re hiking, biking, or simply taking a stroll, it is important to prepare for the terrain beforehand. Knee injuries are common

whenmoving or biking along unsteady surfaces. Hiking boots with proper traction will help youmaneuver those uneven terrains without the risk of slipping or falling. If needed, custom orthotics may also be fitted to your boots, in order to make the journey easier and more comfortable for you, in addition to decreasing your risk of injury. While biking, it is important to make sure you have a thick tread that isn’t worn-down and that your wheels can sustain any rocks or sticks youmay bike over. 2. Train your body. It is important to train your body for any physically demanding event, whether it be a sport, hobby, or job. By training, doing proper warm-ups and cool-downs after a workout, maintaining a nutritious diet, and strengthening the necessary parts of your body, you can greatly decrease your risk of sustaining an injury. Contact us to find out how we can get you to your peak performance 3. Run responsibly. Running can lead to some accidental injuries, such as Achilles tendonitis, sprains, or shin splints. By wearing the proper footwear andmaintaining a proper running technique during the summer months, you can run responsibly without the risk of sustaining an injury. Make sure your feet are always aimed in the direction you are running, your body is leaned forward, and your knees are soft and bent, in order to lessen the impact of the ground. Most importantly – always warm up beforehand! Contact us to find out other ways we can help you improve your technique. Schedule a consultation today! At Centra Rehabilitation, we want you to be able to enjoy your life without risking an undesirable knee injury. If you find yourself in any sort of pain, or if you’d like some extra assistance in injury prevention, don’t hesitate to contact us. We can design an individualized treatment plan for you, based on your specific needs and goals!

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COVID-19 & PHYSICAL THERAPY – KEEPING UP WITH YOUR PHYSICAL HEALTH

muscles at once. With these planks, you’ll be taking your home workouts to the next level! For the Split Stance Side Plank with Arm Raise, begin by lying on one side of your body, propping yourself up with your bent arm on that side. Lift your hips so you are in a side plank position, and lift your opposite arm to the sky. Hold this position for 30 seconds or until you begin to feel tired. Repeat these steps on the opposite side. 4. Dynamic Hamstring Warm Up. It is important to stretch those hamstrings while you’re stuck at home to prevent them from becoming tight! This exercise will help you do just that. Begin standing up straight. Bend your right knee, and extend your left leg out in front of you so the heel of your foot is to the floor and your toes are to the sky. Bend your torso over your outstretched leg in a 90 degree angle, feeling the stretch in your left hamstring. Repeat these steps on the opposite side, making sure to alternate between each of your legs to get a good stretch on both sides. 5. DynamicHip FlexorWarmUp Straight. This exercise is great for getting your body all stretched out either before or after a workout. It is easy to do and targets several muscles in your body! With this one, you will also begin by standing up straight. Place one foot in front of you in a slight lunge position and reach your arms to the sky. Arch your back and look up to feel the stretch in your back, shoulders, and neck. Repeat these steps on the opposite leg. This exercise is also very helpful to do whenever you are feeling tight or achy in your back, neck, or upper extremities! Centra Rehabilitation is here for you. If you have any questions about these workouts or if you’d like to inquire about additional advice to get moving from the comfort and safety of your own home, don’t hesitate to call or message us. For the time being, Centra Rehabilitation is also still open and seeing patients, while taking the necessary precautions tomake sure everything is sanitary, and everyone is safe. However, certain visits will be transitioned over to our telehealth services so we can treat patients virtually. If you feel as if you need to come in physically for an appointment, we are here to help. If you would like to receive assistance while also distancing at home, we are here to help you, as well. For more information on our clinic safety practices or additional advice on how you can stay active at home during this time, contact us today.

In light of the COVID-19 pandemic that has been causing numerous facilities to shut down, we as medical professionals are diligently trying to serve our patients in the best ways possible without risking the spread of this disease.The sedentary lifestyle that I’msuremany people have experienced since being quarantined to their homes can actually lead tomore aches, pains, and discomfort than onemay think. Your body, quite simply, wasmade tomove!With gyms and exercise classes closing down, for the time being, it can be difficult to find themotivation to get your daily physical activity while sitting at home. Luckily, there are several easy exercises you can do on your own to relieve your pain and get moving! Just because you’re in the confines of your home during this time, it doesn’t mean you can’t still achieve a workout. Now more than ever it is important to take care of your health. At Centra Rehabilitation, we are still here to help you achieve your physical goals, even while you are quarantined at home. Below are some exercises you can do on your own to get moving and stay active, even as everything is closing down: 1. Dumbbell Wood Chops. Looking for exercises to do with your dumbbell at home? Dumbbell Wood Chops are a great full-body exercise to get you moving. Begin by holding the dumbbell with both hands above one side of your head. Swing the dumbbell in a controlled motion diagonally down across your body, toward your opposite hip. Use the power from your hip rotation to make this swingingmotion. By engaging your back, shoulder, legs, and abdominal muscles, you can feel good knowing that you’re getting the full workout you’re looking for! 2. RunningMan. Are you an avid runner or cycler?When quarantined at home, it can seem disheartening when unable to go outdoors and do the activities you enjoy. Exercises like the Running Man can simulate the feeling of those activities by focusing on the samemuscles. Begin by lifting your right leg so that it is parallel to the floor. Bend your arms into proper running positions, with right arm bent in front of your torso and your left arm bent behind your torso. In one motion, extend your right leg so that it is behind you and lean forward with your torso, extending your right arm in front of you and your left arm behind you. 3. Split Stance Side Plank with Arm Raise. Planks are always a good choice for working out at home since they are easy to do and great at targeting several

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Relieve Aches & Pain In Minutes Without Pain Medication! Try these movements if you are experiencing pain.

STANDING EXTENSIONS While standing, place your hands on your hips and lean back to arch your back. Hold for 10 seconds and repeat 8 times.

REPEAT TRUNK FLEXION | TO FLOOR Sit in a chair with good posture. Hands on thighs. Let your trunk sag toward the floor use your arms to control the movement. Let your arms dangle to the floor. Now use your arms to push yourself up. Repeat 10 times.

Stretches back

Stretches lower back

Exercises copyright of

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Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Discover How To Live Pain-Free

At Centra Rehabilitation, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to call Centra Rehabilitation if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury

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VISIT A CENTRA LOCATION NEAR YOU!

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Jamerson Family YMCA

434-237-8160

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Alterholt Road

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Centra Virginia Baptist Hospital

434-200-4668

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Center for Pelvic Health

434-200-7600

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Centra Lynchburg Medical Center

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Bedford

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Farmville

434-315-2920

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