BODY BALANCE PHYSICAL THERAPY LAKEWAY

Back to School

7/23/2021

The first day back to school can not only be overwhelming for the students but overwhelming for the parents as well! This Health Blog will give you some quick tips on how to start your year off right. The best part is you don’t have to do it alone. At Body Balance Physical Therapy, we can help get you and your kids in the healthiest way to carry heavy back packs, picking up and setting down kids and supplies etc. We are here to help keep your body stay healthy and happy.

The following health and safety tips are from the American Academy of Pediatrics (AAP).

Backpack Safety

Choose a backpack with wide, padded shoulder straps and a padded back. Pack light.
Organize the backpack to use all of its compartments. Pack heavier items closest to the center of the back. The backpack should never weigh more than 10% to 20% of your child's body weight. Go through the pack with your child weekly, and remove unneeded items to keep it light.
Remind your child to always use both shoulder straps. Slinging a backpack over one shoulder can strain muscles.
Adjust the pack so that the bottom sits at your child's waist.
If your school allows, consider a rolling backpack. This type of backpack may be a good choice for students who must tote a heavy load. Remember that rolling backpacks still must be carried up stairs, they may be difficult to roll in snow, and they may not fit in some lockers. And review backpack safety with your child.

To help keep your back strong throughout the year click here to Schedule an Appointment Now.
Make an appointment with one of our amazing physical therapist and let us create a personalized and tailored plan for your needs before the back pain becomes to much!

Traveling To & From School
Review the basic rules with your student and practice any new routes or modes of transportation:

Bike

Practice the bike route to school before the first day of school to make sure your child can manage it.
Always wear a bicycle helmet, no matter how short or long the ride.
Ride on the right, in the same direction as auto traffic and ride in bike lanes if they are present.
Use appropriate hand signals.
Respect traffic lights and stop signs.
Wear bright-colored clothing to increase visibility.
White or light-colored clothing and reflective gear is especially important after dark.
Know the "rules of the road."

Walking to School

Children are generally ready to start walking to school at 9 to 11 years of age.
Make sure your child's walk to school is a safe route with well-trained adult crossing guards at every intersection.
Identify other children in the neighborhood with whom your child can walk to school. In neighborhoods with higher levels of traffic, consider organizing a "walking school bus," in which an adult accompanies a group of neighborhood children walking to school.
Be realistic about your child's pedestrian skills. Because small children are impulsive and less cautious around traffic, carefully consider whether or not your child is ready to walk to school without adult supervision. If the route home requires crossing busier streets than your child can reasonably do safely, have an adult, older friend or sibling escort them home.
If your children are young or are walking to a new school, walk with them or have another adult walk with them the first week or until you are sure they know the route and can do it safely. If your child will need to cross a street on the way to school, practice safe street crossing with them before the start of school.
Bright-colored clothing or a visibility device, like a vest or armband with reflectors, will make your child more visible to drivers.

Eating During the School Day

Studies show that children who eat a nutritious breakfast function better. They do better in school, and have better concentration and more energy. Some schools provide breakfast for children; if yours does not, make sure they eat a breakfast that contains some protein.
Most schools regularly send schedules of cafeteria menus home and/or have them posted on the school's website. With this advance information, you can plan on packing lunch on the days when the main course is one your child prefers not to eat.
Many children qualify for free or reduced price food at school, including breakfast. The forms for these services can be completed at the school office. Hunger will affect a child's performance in class.
Look into what is offered inside and outside of the cafeteria, including vending machines, a la carte, school stores, snack carts and fundraisers held during the school day. All foods sold during the school day must meet nutrition standards established by the US Department of Agriculture (USDA). They should stock healthy choices such as fresh fruit, low-fat dairy products, water and 100% fruit juice. Learn about your child's school wellness policy and get involved in school groups to put it into effect. Also, consider nutrition if you child will be bringing food to eat during school.
Each 12-ounce soft drink contains approximately 10 teaspoons of sugar and 150 calories. Drinking just one can of soda a day increases a child's risk of obesity by 60%. Choose healthier options (such as water and appropriately sized juice and low-fat dairy products) to send in your child's lunch.

To learn more about our nutrition program click here:Nutrition

Develop a Sleep Routine

Getting enough sleep is critical for a child to be successful in school. Children who do not get enough sleep have difficulty concentrating and learning as well as they can.
Set a consistent bedtime for your child and stick with it every night. Having a bedtime routine that is consistent will help your child settle down and fall asleep. Components of a calming pre-bedtime routine may involve a bath/shower, reading with them, and tucking them in and saying good-night to them.
Have your child turn off electronic devices well before bedtime.
Try to have the home as quiet and calm as possible when younger children are trying to fall asleep.
Insufficient sleep is associated with lower academic achievement in middle school, high school and college, as well as higher rates of absenteeism and tardiness. The optimal amount of sleep for most younger children is 10-12 hours per night and for adolescents (13-18 year of age) is in the range of 8-10 hours per night. See Healthy Sleep Habits: How Many Hours Does Your Child Need? for more information.

Making the First Day Easier

Parents should remember that they need not wait until the first day of class to ask for help. The best time to get help might be one to two weeks before school opens.
Many children become nervous about new situations, including changing to a new school, classroom or teacher. This may occur at any age. If your child seems nervous, it can be helpful to rehearse entry into the new situation. Take them to visit the new school or classroom before the first day of school.
Find another child in the neighborhood with whom your child can walk to school or ride on the bus.
If it is a new school for your child, attend any available orientations and take an opportunity to tour the school before the first day. Bring the child to school a few days prior to class to play on the playground and get comfortable in the new environment.
If you feel it is needed, drive your child (or walk with her) to school and pick her up on the first day, and get there early on the first day to cut down on unnecessary stress.
Make sure to touch base with your child's new teacher at the beginning or end of the day so the teacher knows how much you want to be supportive of your child's school experience.
Consider starting your child on their school sleep/wake schedule a week or so ahead of time so that time change is not a factor on their first couple of days at school.

We have a great video below to show you a quick exercise you can do to strengthen your shoulder before coming in to see us. Like and share us on facebook www.facebook.com/BodyBalancePhysicalTherapyLakeway and our instagram page to stay up to date on the latests exercises, workshops, and special offers!

Additional Information from HealthyChildren.org:

Source
American Academy of Pediatrics (Copyright © 2017)
The information contained on this Web site should not be used as a substitute for the medical care and advice of your pediatrician. There may be variations in treatment that your pediatrician may recommend based on individual facts and circumstances.

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What is Ataxia?

7/2/2021

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Ataxia is a movement disorder caused by problems in the brain. When you have ataxia, you have trouble moving parts of your body the way you want. Or the muscles in your arms and legs might move when you don’t want them to. The word ataxia actually means “without coordination.”

Ataxia isn’t a disorder or a disease itself -- it’s a sign of other underlying disorders or diseases. Doctors have discovered anywhere from 50 to 100 different ataxias. They are grouped into categories based on what causes them, or based on which part of the body they affect.

How can Body Balance Physical Therapy help you? We have a Doctor of physical therapy that is a specialist in Neurological conditions who can help you build your strength and maintain independence.

It doesn’t matter what stage you’re in, physical therapy WILL MAKE A DIFFERENCE! To learn more about our specialist and how we treat click here Neurologic Physical Therapy.

Here are some of the different types of Ataxia. Reading through this can help give you a broader knowledge of what type you have or what more specific question to ask your doctor to get a proper diagnosis. Once you are diagnosed the best thing you can do next is ask your doctor for a prescription for physical therapy. The sooner you get help, the stronger you will be!

Cerebellar Ataxia
Your cerebellum is the part of your brain that’s in charge of balance and coordination. If part of your cerebellum starts to wear away, you can develop cerebellar ataxia. Sometimes it can also affect your spinal cord. It’s the most common form of ataxia.
Symptoms of cerebellar ataxia include:

Changes in your voice
Dizziness
Fatigue
Headaches
Muscle tremors
Slurred speech
Trouble walking
Wide gait

Sensory Ataxia
Sensory ataxia is the result of damage to nerves in your spinal cord or your peripheral nervous system. That is the part of your nervous system outside of the brain and spinal cord.
When you have sensory ataxia, you have less sensation in your feet and legs from the nerve damage, so you have less feedback from your brain telling you where your body is in relation to the ground. It’s also called proprioceptive ataxia.
Symptoms of sensory ataxia include:

Difficulty touching your finger to your nose with closed eyes
Inability to sense vibrations
Trouble walking in dim light
Walking with a “heavy step,” or stomping when you walk

Vestibular Ataxia
Vestibular ataxia affects your vestibular system. This system is made up of your inner ear and ear canals, which contain fluid. They sense the movements of your head and help with your balance and spatial orientation.
When the nerves in your vestibular system are affected, you can have the following problems:

Blurred vision and other eye issues
Nausea and vomiting
Problems standing and sitting
Staggering when you walk
Trouble walking in a straight line
Vertigo, or dizziness

WebMD Medical Reference
Sources
© 2020 WebMD, LLC. All rights reserved.

Jennifer Millar is a physical therapist who works with John Hopkins Medicine. She will show you the benefits of exercise for managing the symptoms of ataxia. She will further describe and demonstrates the exercises that individuals with ataxia can do to improve their core strength and balance. Click here: youtu.be/BMhxywDhhrw

Jennifer Millar PT Exercise

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Lower Back and Sports Performance

6/4/2021

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Welcome to Body Balance Physical Therapy & Sports Performance's health blog about Lumbar Spine problems. Knowing the main parts of your lower back and how these parts work is important so you can learn to care for your back long term.

Two common anatomic terms are useful as they relate to the low back. The term anterior refers to the front of the spine. The term posterior refers to the back of the spine. The section of the spine that makes up the low back is called the lumbar spine. The front of the low back is therefore called the anterior lumbar area. The back of the lower spine is called the posterior lumbar area.

This article gives a general overview of the anatomy of the low back. It should help you understand: what parts make up the low back and how these parts work.

If your having lower back pain and you dont know where to start book an evelaution here Schedule an Appointment Now with one of our amazing physical therapist now!!

IMPORTANT STRUCTURES
Lumbar Spine Anatomy The important parts of the lumbar spine include: bones and joints
nerves connective tissues muscles spinal segments. This section highlights important structures in each category.

Bones and Joints
The human spine is made up of 24 spinal bones, called vertebrae. Vertebrae are stacked on top of one another to form the spinal column. The spinal column is the body's main upright support. From the side, the spine forms three curves. The neck, called the cervical spine, curves slightly inward. The middle back, or thoracic spine, curves outward. The outward curve of the thoracic spine is called kyphosis. The low back, also called the lumbar spine, curves slightly inward. An inward curve of the spine is called lordosis.

Three Curves in Spine
The lumbar spine is made up of the lower five vertebrae. Doctors often refer to these vertebrae as L1 to L5. The lowest vertebra of the lumbar spine, L5, connects to the top of the sacrum, a triangular bone at the base of the spine that fits between the two pelvic bones. Some people have an extra, or sixth, lumbar vertebra. This condition doesn't usually cause any particular problems.

Lower Vertebrae
Each vertebra is formed by a round block of bone, called a vertebral body. The lumbar vertebral bodies are taller and bulkier compared to the rest of the spine. This is partly because the low back has to withstand pressure from body weight and from movements such as lifting, carrying, and twisting. Also, large and powerful muscles attaching on or near the lumbar spine place extra force on the lumbar vertebral bodies.

A bony ring attaches to the back of each vertebral body. This ring has two parts. Two pedicle bones connect directly to the back of the vertebral body. Two lamina bones join the pedicles to complete the ring. The lamina bones form the outer rim of the bony ring. When the vertebrae are stacked on top of each other, the bony rings form a hollow tube that surrounds the spinal cord and nerves. The laminae provide a protective roof over these nerve tissues.

Bony Ring
A bony knob projects out at the point where the two lamina bones join together at the back of the spine. These projections, called spinous processes, can be felt as you rub your fingers up and down the back of your spine. Each vertebra also has two bony knobs that point out to the side, one on the left and one on the right. These bony projections are called transverse processes. The projections in the low back are broader than in other areas of the spine because many large back muscles attach and impart powerful forces on them.

Between the vertebrae of each spinal segment are two facet joints. The facet joints are located on the back of the spinal column. There are two facet joints between each pair of vertebrae, one on each side of the spine. A facet joint is made of small, bony knobs that line up along the back of the spine. Where these knobs meet, they form a joint that connects the two vertebrae. The alignment of the facet joints of the lumbar spine allows freedom of movement as you bend forward and back.

Facet Joints
The surfaces of the facet joints are covered by articular cartilage. Articular cartilage is a smooth, rubbery material that covers the ends of most joints. It allows the ends of bones to move against each other smoothly, without friction.

Articular Cartilage
On the left and right side of each vertebra is a small tunnel called a neural foramen. (Foramina is the plural term.) The two nerves that leave the spine at each vertebra go through the foramina, one on the left and one on the right. The intervertebral disc (described later) sits directly in front of the opening. A bulged or herniated disc can narrow the opening and put pressure on the nerve. A facet joint sits in back of the foramen. Bone spurs that form on the facet joint can project into the tunnel, narrowing the hole and pinching the nerve.

Neural Foramen Nerves
The hollow tube formed by the bony rings on the back of the spinal column surrounds the spinal cord. The spinal cord is like a long wire made up of millions of nerve fibers. Just as the skull protects the brain, the bones of the spinal column protect the spinal cord.

Spinal Cord
The spinal cord extends down to the L2 vertebra. Below this level, the spinal canal encloses a bundle of nerves that goes to the lower limbs and pelvic organs. The Latin term for this bundle of nerves is cauda equina, meaning horse's tail. Between vertebrae, two large nerves branch off the spinal cord, one on the left and one on the right. The nerves pass through the neural foramina of each vertebra. These spinal nerves group together to form the main nerves that go to the organs and limbs. The nerves of the lumbar spine (cauda equina) go to the pelvic organs and lower limbs.

Watch our very own Dr Nathan Everett, DPT explain how it all works togeather.

Orthopedic & Manual Physical TherapyConnective Tissues
Connective tissues are networks of fiber that hold the cells of the body together. Ligaments are strong connective tissues that attach bones to other bones. Several long ligaments connect on the front and back sections of the vertebrae. The anterior longitudinal ligament runs lengthwise down the front of the vertebral bodies. Two other ligaments run full-length within the spinal canal. The posterior longitudinal ligament attaches on the back of the vertebral bodies. The ligamentum flavum is a long elastic band that connects to the front surface of the lamina bones (just behind the spinal cord). Thick ligaments also connect the bones of the lumbar spine to the sacrum (the bone below L5) and pelvis.

Ligaments
A special type of structure in the spine called an intervertebral disc is also made of connective tissue. The fibers of the disc are formed by special cells, called collagen cells. The fibers may be lined up like strands of nylon rope or crisscrossed like a net. An intervertebral disc is made of two parts. The center, called the nucleus, is spongy. It provides most of the shock absorption in the spine. The nucleus is held in place by the annulus, a series of strong ligament rings surrounding it.

Two Parts of Intervertebral Disc Muscles
The muscles of the low back are arranged in layers. Those closest to the skin's surface, the superficial layer, are covered by a thick tissue called fascia. The middle layer, called the erector spinal, has strap-shaped muscles that run up and down over the lower ribs, chest, and low back. They join in the lumbar spine to form a thick tendon that binds the bones of the low back, pelvis, and sacrum. The deepest layer of muscles attaches along the back surface of the spine bones, connecting the low back, pelvis, and sacrum. These deepest muscles coordinate their actions with the muscles of the abdomen to help hold the spine steady during activity.

Low Back Muscles Spinal Segment
A good way to understand the anatomy of the lumbar spine is by looking at a spinal segment. Each spinal segment includes two vertebrae separated by an intervertebral disc, the nerves that leave the spinal column at each vertebra, and the small facet joints that link each level of the spinal column. The intervertebral disc separates the two vertebral bodies of the spinal segment. The disc normally works like a shock absorber. It protects the spine against the daily pull of gravity. It also protects the spine during heavy activities that put strong force on the spine, such as jumping, running, and lifting. The spinal segment is connected by two facet joints, described earlier. When the facet joints of the lumbar spine move together, they bend and turn the low back.
SUMMARY
Many important parts make up the anatomy of the back. Understanding the regions and structures of the lumbar spine can help you be more involved in your health care and better able to care for your back problem. To learn what our patients have to say watch one of our testimonials here! Orthopedic & Manual Physical Therapy

Portions of this document copyright MMG, LLC.

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How The Shoulder Works

6/3/2021

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This article will help you understand:

what parts make up the shoulder
how these parts work together

IMPORTANT STRUCTURES
Acromioclavicular Joint
The important structures of the shoulder can be divided into several categories.
These include:

bones and joints
ligaments and tendons
muscles
nerves
blood vessels
bursae

Bones and Joints
The bones of the shoulder are the humerus (the upper arm bone), the scapula (the shoulder blade), and the clavicle (the collar bone). The roof of the shoulder is formed by a part of the scapula called the acromion.

Shoulder Bones
There are actually four joints that make up the shoulder. The main shoulder joint, called the glenohumeral joint, is formed where the ball of the humerus fits into a shallow socket on the scapula. This shallow socket is called the glenoid.
The acromioclavicular (AC) joint is where the clavicle meets the acromion.

Acromioclavicular and Glenohumarel Joints
The sternoclavicular (SC) joint supports the connection of the arms and shoulders to the main skeleton on the front of the chest.

Sternoclavicular and Scapulothroacic Joints
A false joint is formed where the shoulder blade glides against the thorax (the rib cage). This joint, called the scapulothroacic joint, is important because it requires that the muscles surrounding the shoulder blade work together to keep the socket lined up during shoulder movements.
Articular cartilage is the material that covers the ends of the bones of any joint. Articular cartilage is about one-quarter of an inch thick in most large, weight-bearing joints. It is a bit thinner in joints such as the shoulder, which don't normally support weight. Articular cartilage is white and shiny and has a rubbery consistency. It is slippery, which allows the joint surfaces to slide against one another without causing any damage. The function of articular cartilage is to absorb shock and provide an extremely smooth surface to make motion easier. We have articular cartilage essentially everywhere that two bony surfaces move against one another, or articulate. In the shoulder, articular cartilage covers the end of the humerus and socket area of the glenoid on the scapula.

Ligaments and Tendons
There are several important ligaments in the shoulder. Ligaments are soft tissue structures that connect bones to bones. A joint capsule is a watertight sac that surrounds a joint. In the shoulder, the joint capsule is formed by a group of ligaments that connect the humerus to the glenoid. These ligaments are the main source of stability for the shoulder. They help hold the shoulder in place and keep it from dislocating.

Ligaments attach the clavicle to the acromion in the AC joint. Two ligaments connect the clavicle to the scapula by attaching to the coracoid process, a bony knob that sticks out of the scapula in the front of the shoulder.
A special type of ligament forms a unique structure inside the shoulder called the labrum. The labrum is attached almost completely around the edge of the glenoid. When viewed in cross section, the labrum is wedge-shaped. The shape and the way the labrum is attached create a deeper cup for the glenoid socket. This is important because the glenoid socket is so flat and shallow that the ball of the humerus does not fit tightly. The labrum creates a deeper cup for the ball of the humerus to fit into.

The labrum is also where the biceps tendon attaches to the glenoid. Tendons are much like ligaments, except that tendons attach muscles to bones. Muscles move the bones by pulling on the tendons. The biceps tendon runs from the biceps muscle, across the front of the shoulder, to the glenoid. At the very top of the glenoid, the biceps tendon attaches to the bone and actually becomes part of the labrum. This connection can be a source of problems when the biceps tendon is damaged and pulls away from its attachment to the glenoid.

Want a quick exercise to measure your shoulder strength? Whatch one of our great videos below or visit us on our youtube channel for TONS of options!!
www.youtube.com/channel/UCMUUkF2LxK5SL9X9CySOL7g

Anatomy Ligaments and Tendons

Labrum
The tendons of the rotator cuff are the next layer in the shoulder joint. Four rotator cuff tendons connect the deepest layer of muscles to the humerus.
Muscles the rotator cuff tendons attach to the deep rotator cuff muscles. This group of muscles lies just outside the shoulder joint. These muscles help raise the arm from the side and rotate the shoulder in the many directions. They are involved in many day-to-day activities. The rotator cuff muscles and tendons also help keep the shoulder joint stable by holding the humeral head in the glenoid socket.

Rotator Cuff Tendons
The large deltoid muscle is the outer layer of shoulder muscle. The deltoid is the largest, strongest muscle of the shoulder. The deltoid muscle takes over lifting the arm once the arm is away from the side.

Deltoid Muscle
Nerves all of the nerves that travel down the arm pass through the axilla (the armpit) just under the shoulder joint. Three main nerves begin together at the shoulder: the radial nerve, the ulnar nerve, and the median nerve. These nerves carry the signals from the brain to the muscles that move the arm. The nerves also carry signals back to the brain about sensations such as touch, pain, and temperature.

Nerves and Blood Vessels

Blood Vessels traveling along with the nerves are the large vessels that supply the arm with blood. The large axillary artery travels through the axilla. If you place your hand in your armpit, you may be able to feel the pulsing of this large artery. The axillary artery has many smaller branches that supply blood to different parts of the shoulder. The shoulder has a very rich blood supply.

Bursae sandwiched between the rotator cuff muscles and the outer layer of large bulky shoulder muscles are structures known as bursae. Bursae are everywhere in the body. They are found wherever two body parts move against one another and there is no joint to reduce the friction. A single bursa is simply a sac between two moving surfaces that contains a small amount of lubricating fluid.

Think of a bursa like this: If you press your hands together and slide them against one another, you produce some friction. In fact, when your hands are cold you may rub them together briskly to create heat from the friction. Now imagine that you hold in your hands a small plastic sack that contains a few drops of salad oil. This sack would let your hands glide freely against each other without a lot of friction.

SUMMARY
As you can see, the shoulder is extremely complex, with a design that provides maximum mobility and range of motion. Besides big lifting jobs, the shoulder joint is also responsible for getting the hand in the right position for any function. When you realize all the different ways and positions we use our hands every day, it is easy to understand how hard daily life can be when the shoulder isn't working well.

Call (512)261-8699 now to book an appointment with one of our physical therapist and let us get you out of pain fast!

Portions of this document copyright MMG, LLC.

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Causes of Sciatica and The Solution

6/3/2021

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There can be a variety of root causes of sciatica, such as a herniated disc, degenerative disc disease, facet joint dysfunction, osteoarthritis and more. The center of a lumbar disc is filled with a jelly-like substance that can break through the outer layer and press on a nearby nerve root.

This nerve compression can cause nerve root pain in the back. Keep in mind that the disc walls are abundant with nerve fibers. Any tear through the wall can cause severe pain. As people age, the lumbar discs lose hydration and wear down. There is no cushion for any impact. Tears can also develop and cause pain. This condition is known as degenerative disc disease.

Facet joint dysfunction can also cause back pain and sciatica. If the cartilage of these joints is damaged or not functioning properly, the end result can be back pain or sciatica. Osteoarthritis is associated with aging. It is a condition that gradually progresses.

The discs and facet joints are worn down. It causes back pain, swelling and instability. Any trauma or compression fracture can result in sciatica, such as a car accident or a fall.

Do You Feel That Way Too?
Backpain and sciatica are often related. Sciatica causes back pain, numbness and weakness that radiates along the sciatic nerve.

The sciatic nerve is a big nerve that travels the full length of the body, following the lumbar region of the back and down the leg all the way to the feet.

Pain that radiates from your lower (lumbar) spine to your buttock and down the back of your leg is the hallmark of sciatica. You might feel the discomfort almost anywhere along the nerve pathway, but it's especially likely to follow a path from your low back to your buttock and the back of your thigh and calf. Pressure is usually put upon the lumbar nerve root. It is important to note that sciatica is a symptom of an underlying problem. It is not a diagnosis in itself. The pain can vary widely, from a mild ache to a sharp, burning sensation or excruciating pain. Sometimes it can feel like a jolt or electric shock. It can be worse when you cough or sneeze, and prolonged sitting can aggravate symptoms. Usually only one side of your body is affected. Some people also have numbness, tingling or muscle weakness in the affected leg or foot.

You might have pain in one part of your leg and numbness in another part.

Well, here's 4 things you can do:

1. First off, you need to make a decision about getting help. So many people procrastinate for so long, thinking that Sciatic pain will ‘just go away with time’, but then 6 months down the line they’re still putting up with it, and nothing’s changed… Or it gets worse

2. Next, do the RIGHT exercises - one of the best things to help you ease your Back and Sciatic pain is to do the right series of progressed exercises - the right exercises given to you by a Physical therapist will help reduce pain, and allow you to move freely again quick - and make sure that the problems don’t come back anytime soon (or aggravate your back even more like some exercises do).

3. Avoid sitting and long periods of rest - ever tried to get up from the sofa after resting for a while, but you struggle because your back feels so painful and tight? That’s because one of the worst things you can do that adds to Back pain is rest, and sit for long periods of time. Too much rest, and sitting in awkward positions makes your back stiff and tight. It would really help if you were given appropriate strengthening exercises for better posture, alongside hands-on treatment, to get you active and healthy as quickly as possible.

4. Get real, “hands-on” Physio - PT is proven to help people with low-back pain. In fact, at Body Balance Physical Therapy, it’s one of the most common injuries we see. If your back pain is affecting your job, your ability to keep active, if it threatens your independence or gets in the way of spending quality time with family and friends - Physical Therapy can help get you back to living the life you deserve as quickly as possible.

If you would like to know how the Physical Therapy team at Body Balance Physical Therapy can help you live with less Back pain - we invite you to start with a no-obligation, risk free appointment at our clinic.
 Click here to Schedule an Appointment Now

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Is It Safe to Exercise with A Bad Back?

5/26/2021

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Let's talk about exercise and back pain…
Last week I had a question asked by one of our patients, Mary, 58, from Lakeway… And it’s one that we get asked often at Body Balance Physical Therapy!!

“Is it ok to exercise when my back is hurting? I’ve just got into a good routine sticking to the gym and working out three times a week, and I really don’t want to stop…”

I get the frustration, and I also know that the thought of doing any movement at all when you’re going through some kind of pain might feel a little scary… You don’t want to run the risk of aggravating it any more in case it turns into something more serious.

You don’t want to go ‘too hard’ in the gym for fear you pull another muscle.

And you don’t want to wake up one day to find that you can no longer roll out of bed easily, walk down the road, or even drive because what you did, made it worse.

But don’t let that worry you too much – that’s rarely ever the case! An aching lower back doesn’t mean you’ve got to be housebound, with heat and ice packs until it magically disappears. You CAN keep moving! In fact, not moving at all can make your back pain worse! Here’s why…

If you suffer from lower back pain that comes and goes, gentle walking with exercises designed to improve lower back strength and movement added in, will make a big difference. Walking is a completely natural movement that keeps your joints mobile and muscles working – even those in your feet, lets, hips and torso – which play an important role in keeping the muscles in your back that hold you up right, strong.

Join us for our FREE webinars and workshops where one of our great doctors will go through how the back works and steps you can take today to make it feel better quick! Click below !
EVENTS / WEBINARS

Stretching combined with walking will improve your backs strength, flexibility and posture, which in turn, can help stop back pain from creeping up on you when you least expect it. What’s more, it can also reduce how painful it feels and how much it gets in the way of day to day life.

So here’s the important question to answer now that you know it 100% is ok to exercise even if you’ve got a bad back…

What exercise can you actually be doing? Because of course, too much exercise, or exercise that’s strenuous could make it worse or keep it hanging around longer.

Introducing Yoga. Even though there’s false beliefs around Yoga, like ‘you’ve got to be flexible’ etc., etc., etc… you can ditch those false beliefs behind because it’s for anyone! Let me tell you why – Yoga helps build strength.

Yoga requires you to concentrate on specific muscles in the body when holding poses – many of which improve back strength. When these muscles are stronger your back pain can be greatly reduced and is less likely to affect you as bad as it once did.

As well as strengthening, Yoga relaxes the body and reduces any tension in stress-carrying muscles (a.k.a your back!)

For people with lower back pain, stretching is important. Stretching the muscles in your legs actually help to increase range of movement in your hips, taking the stress off your lower back – which in addition increases blood flow, allowing nutrients to flow in, taking care of the muscles in your back.

It’s also one of the best forms of exercise to maintain and improve a healthy posture. Great for your back, stopping back pain in its tracks, and add to that it feels great when you can walk around confident and tall.

So there you have it, gentle walks and yoga. Both of these will help you gain back your strength in your back, so you can return to doing the exercise you love the most.

To help manage your pain Dr.Nathan Everett DPT has created this quick video to give you some inside tips! YOU DO NOT HAVE TO LIVE WITH THIS PAIN ANYMORE! Come in today and see us!
Schedule an Appointment Now

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How to Make Sure Back Pain (And Your GP) Don’t Rob You of Your Retirement Dream…

5/26/2021

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OK, I HAD to share this with you…
I received the most incredible email and photos this week from a patient of ours who only a year ago had been told her retirement plans, after working so hard for them, may in fact never become a reality.

How to Avoid the Trap of Back Pain Compromising Your Retirement Plans and Dreams… Retirement for many patients we see here at Body Balance means freedom to do what you want, when you want! You’ve worked so hard for it all your life and you’ve earned it!

Here’s just a few of the common retirement goals that our patients have shared with us: “When I retire I’m going to be more active, walk more, travel, spend more quality time with the family and my grandkids.”

I’m sure you’ve heard similar, and maybe you’re even planning the same for your retirement too? If so… keep reading!

There’s a common factor that we don’t take into consideration when planning our dreams than can often creep up on us – particularly in our 50s and 60’s…. And that’s the curse of back pain. So many of us have a lifestyle and jobs that involve a lot of sitting.

Whether this is on a computer, in an office or driving to and from work, its unavoidable! And our backs simply aren’t designed to take the pressure of sitting for so much of our lives. The thing is, when you’re younger you can “get away with it”. But here’s the thing, when we get older – it becomes hard to get away with this! Think of your body like a car – after so many years and miles of working hard, cars need a tuning up again to run smoothly. Well our bodies are exactly the same. So when was the last time you gave you’re body a complete check-up and tune-up? …

Ok, so back to Bridget (who has sent me her incredible photos) Bridget had a great career as a teacher – and a damn good one too, and had planned walking holidays far and wide with her husband for when they both retired.

Not long after she retired was when the most dreaded thing happened. ***BANG***. Back pain literally stopped her in her tracks.

Yes, Bridget had suffered with the odd aches and pains in her back over the years when she sat too long, but that’s quite normal right?

Wrong!

Those aches and pains are your bodies’ way of letting you know something’s not right and you need a "Tune-up".

After repeatedly being told by her physician “it's just ‘wear and tear’, keep taking pain killers” … Bridget came to us desperate to keep her dream of enjoying all of the walking holidays that she’s worked all her life for, alive.

Luckily Bridget (like many others suffering unnecessarily with aches and pains), just needed a few tight muscles relaxing and weak muscles strengthened. Simple!

Thank goodness Bridget didn’t listen and just "rest it", or she’d still be suffering now. Sounds scary right?

But instead she has just returned from an incredible two-week walking holiday in the Swiss Alps.

Now keeping herself strong with Pilates and her monthly “check-up” in the clinic, Bridget already has many more holidays planned for the future with her husband and family.

To hear some of our other patients success stories follow us on Facebook and Instagram!
www.facebook.com/BodyBalancePhysicalTherapyLakeway

If you want to know more about how to make sure your future isn’t compromised by ill health just get in touch and go to www.BodyBalanceLakeway.com and claim your FREE discovery call today!

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Health Blog

Back to School

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Lower Back and Sports Performance

Watch our very own Dr Nathan Everett, DPT explain how it all works togeather.

How The Shoulder Works

Want a quick exercise to measure your shoulder strength? Whatch one of our great videos below or visit us on our youtube channel for TONS of options!!
www.youtube.com/channel/UCMUUkF2LxK5SL9X9CySOL7g

Causes of Sciatica and The Solution

Is It Safe to Exercise with A Bad Back?

How to Make Sure Back Pain (And Your GP) Don’t Rob You of Your Retirement Dream…

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Health Blog

Back to School

What is Ataxia?

Lower Back and Sports Performance

Watch our very own Dr Nathan Everett, DPT explain how it all works togeather.

How The Shoulder Works

Want a quick exercise to measure your shoulder strength? Whatch one of our great videos below or visit us on our youtube channel for TONS of options!! www.youtube.com/channel/UCMUUkF2LxK5SL9X9CySOL7g

Causes of Sciatica and The Solution

Is It Safe to Exercise with A Bad Back?

How to Make Sure Back Pain (And Your GP) Don’t Rob You of Your Retirement Dream…

Author

Archives

Categories

Location

Contact Us

Subscribe Today!

Want a quick exercise to measure your shoulder strength? Whatch one of our great videos below or visit us on our youtube channel for TONS of options!!
www.youtube.com/channel/UCMUUkF2LxK5SL9X9CySOL7g