We’re Bringing Function Back.

Back pain. Most of us have experienced or at least know someone who has been affected by the dreaded sciatica, SI, disc herniation, or general low back pain. In fact, did you know that up to 84% of adults will experience an episode of low back pain at some point in their life? With that in mind, it is important for you to know that most back pain, whether acute or chronic, can be treated conservatively with PT. In this post, we’re going to debunk some of the most common misconceptions about low back pain.

MYTH: I should rest after a low back flare up or acute injury.

FACT: Light movement, walking, and restorative PT exercise will help to “pump” out the inflammation your body has produced in response to the initial injury. Laying in bed all day will lead to inhibition of lumbar and core stabilizers and overall exacerbation of symptoms.

MYTH: If I have a disc herniation (PSA: discs don’t “slip”), I am going to need an injection or surgery.

FACT: Through our use of active traction, exercise, and manual treatment, disc herniations can become asymptomatic

MYTH: I’ve been dealing with this pain for years, I doubt it’s going to improve.

FACT: At IP, we treat many patients who have dealt with chronic, severe low back pain and made huge improvements to their overall function and quality of life!

IP Exercises to Address Back Pain:

Supine Windmill: Great exercise for back pain, increased mobility and shoulder stability! Pro-tip – keep both shoulders on the ground and look in the opposite direction.

Prone Rudder: Another great home exercise to address low back pain and improve posterior chain activation! Pro-tip: Keep both elbows on the ground and knees and feet squeeze tight together throughout the motion

In our last post, we discussed the importance of SMART goal setting and ways you can prevent yourself from ditching your New Year’s resolution before Valentine’s Day. If you have been wondering what goals we have set for ourselves at IP, we are going to flip the clinic upside down! John, Alex, and Jen all want to practice their variations of headstands and handstands!

Why you ask? Here are some of the benefits of practicing a form of inversions:
1) Increased core and cervical stability
2) Trains your vestibular system
3) Increased blood flow to the brain to improve concentration
4) Decreased lymphatic pooling in lower extremities
5) Builds humility through regular mistakes and practice
6) It’s FUN!

Not convinced you want to try yet? It doesn’t have to be a scary as it sounds. At IP, we have dozens of ways to modify and add assistance to various inverted poses for you to receive the therapeutic benefits of “inverting your perspective.”

Welcome to 2019!

Time for your newsfeeds, timelines, conversations, etc. to be filled with hopeful New Year’s resolutions and the clichéd “New Year, New Me” mantra. Did you know that 80% of these resolutions fail by February? You don’t have to be part of this statistic! At IP, we want to help you reach your health related goals this year. Whether you want to lose those 20 lbs you’ve been struggling with, perform your favorite activities pain free, or simply start a daily walking program, we have some helpful tools to help get you started!

First things first: Set a SMART goal

S-Specific
M-Measurable
A-Attainable
R-Realistic
T-Timely

Bad Example: I want to start working out so I can lose weight.

Good Example: Starting today, I want to walk a minimum of 10,000 steps a day and lose 10 lbs by our vacation in April.

In the “bad” example, the goal does not have a definitive timeline. How many times have you said to yourself or heard someone say, “I need to start working out.” If you do not give yourself a start day, it may never come! The first goal also does not have any measurable, specific details of what “working out” may mean. If a person has been leading a sedentary lifestyle, starting a strict exercise regimen can be daunting and lead to failure before the person even starts! By setting an achievable goal of 10,000 steps (which can be tracked with their phone, fitness band, or pedometer), the person is increasing their activity level which can eventually lead to an overall healthier, more active lifestyle and losing the 10 lbs and not just “weight” in general. Finally, make your goals realistic by keeping them smaller and setting milestones towards a bigger goal.

Setting successful goals takes practice and recognition that these goals will continue to evolve with you! Exercise and leading a healthy life is not something that is achieved and then checked of the list. Figure out what methods work for you and most importantly, find something that you will maintain! Ask your team at IP how we can help you reach your 2019 SMART goals!

IP Exercise:  Invert Your Perspective
This exercise is great for neck stability, balance and is a progressive step towards handstands! You get all the benefits of inverting while being accessible to most people. Stay tuned for handstand modifications for any level!

What is Differential Diagnosis?:

In the physical therapy setting, differential diagnosis involves comprehensive screening for systemic disease that may mimic musculoskeletal or neuromuscular conditions.

Why PT Should Be Your Go-To For Primary Care:

At Integrative Physiotherapy, we ensure that each patient is given a clear diagnosis and plan of care following their initial evaluation. Our therapists take a thorough, comprehensive history and perform evidence-based special tests to determine this diagnosis. If clinical red flags are suspected and your symptoms are not appropriate for physical therapy services, our team will help direct you to the appropriate healthcare practitioner and coordinate your plan of care. For confirmation of an injury or to rule out a systemic cause of musculoskeletal pain, John and Alex may also order imaging.

Some diagnoses that have been referred out for medical care include:

• Cardiac distress
• Kidney Stones/Kidney Infection
• Multiple Myeloma
• Lyme Disease
• Gallstones
• GERD/Stomach Ulcers

Medical management, along with our holistic treatment approach can get you back to feeling your best FASTER!

Case Example of Differential Dx at IP:

Santa sits a LOT in his sleigh. In this year’s sleigh preparation, he’s occasionally experienced a dull ache in his right shoulder.  Sometimes it wakes him during the night and he notices it when prepping presents or following a big snack of cookies and milk.

After treating it with ibuprofen and seeing his primary care physician, who ordered imaging that came back negative for a shoulder injury, Santa’s symptoms got worse…the pain intensified, he’s started having headaches a couple times a week and he felt pain more often with daily activities.

Santa then called to see Dr. John.

Dr. John got a comprehensive history; asked about Santa’s symptoms (the how, when, where and what), collects range of motion/strength measurements and does evidence-based ‘special tests’. Santa left with a clear diagnosis of cervical stenosis contributing to shoulder pain and headaches as well as gallstones… Santa was sent back to his PCP for medical management of the gallstones.

This story has a happy ending, thanks to the comprehensive differential dx process and after a few weeks of PT, Santa recovered successfully with IP’s patient-specific plan of care to strengthen and provide neuromuscular reeducation for improved posture in both sitting and standing. He was discharged pain free with a plan for how to keep the problem from returning and with appropriate medical management of his gallstones.

Although his symptoms may have indicated a possible shoulder injury, Santa was rehabilitated correctly thanks to differential dx and the IP experience, just in time for the holidays!

IP Exercise: Show Your ‘Presence’

This exercise tests your balance and give your inner ear fluid a workout (as well as your shoulders!). Stand on 2 bosu balls, holding medicine balls in each hand. Arms should be in a goal post position. Close your eyes and shake your head side to side for as long as possible while keeping your balance. Stop in the clinic to “Show Your Presence” this month for a chance to win a month free gym membership!