Dealing with pain on a daily basis is fatiguing and frustrating.
At Nick Rinard Physical Therapy, we empower our patients with individual, customized home exercise programs to help you gain control of your symptoms.
We believe in education, and prioritize teaching our patients how to become effective in their daily routines. If you are tired of being a victim to your out of control symptoms, contact us! 503-244-6232 or have or doctor fax a referral to 503-244-7410
Our team is dedicated to helping you chart a course to better health.
Sit as little as possible. Standing or lying down are preferable to sitting when in acute low back pain. If you must sit, sit only in a straight backed chair with good posture. Avoid couches or soft chairs. Use a towel roll to support the natural curve of your spine.
Do not bend forwards as in touching your toes when in acute low back pain—even if it feels like you are doing good by “stretching” the muscles of the low back. Rather than reaching down to get things, squat down using the legs and keep the back absolutely straight.
Try to lie more on your stomach rather than on your back. Avoid the temptation to lie on your back with the head and knees propped up—this just rounds the back more and places inappropriate stress on injured structures.
You should stay normally active–in other words try not to stay in bed for long periods. Move around, take walk if you can. Do not do the knees to chest exercise you may have learned before. This is an advanced exercise and usually not appropriate for acute conditions. It is better in most cases to lie on your stomach and work towards supporting yourself on the elbows.
“Nick and his team were very friendly and supportive. They worked miracles to give me the tools and information to keep me healthy. They explained everything they were doing and why they were doing it. I was unable to walk going to my first visit and after my session I was able to walk again. Highly recommend Nick and team.”
Here at Nick Rinard Physical Therapy, our primary focus is on identifying the mechanical cause of pain and the exercises needed to correct it.
What is ultrasound? How does it work? Let’s take a look!
Ultrasound waves are sent into the tissues using a handheld probe causing the tissues to vibrate. This vibration can have multiple benefits by breaking down scar tissue to aide in improving function and increasing local blood flow to reduce inflammation and pain. When tissues are inflamed, the cells have to work overtime. This extra work causes increased need for nutrition and increased production of cellular waste, but without an increase in the cells ability to process this waste. The ultrasound vibrations literally shake the waste material out of the cells, which helps them to work more efficiently.
Pretty cool, huh?! Any other science enthusiasts find this fascinating??
Today I’d like to discuss the topic of accountability. That which helps you with your home exercise program so that you receive the maximum benefit from your physical therapy. I sought the help of two people I know rarely miss a workout. They use different strategies. One I like to call the “Pregame Plan” and the other is “Dress for Success Method.”
The Pregame Plan: Every evening Nick lays out his workout clothes so when he wakes up the next morning, he is already prepared to follow through with his exercise agenda. Nick prioritizes self-care by getting his work out done before his work day begins so that he can benefit from the energizing effect of exercise throughout the day.
The Dress for Success Method: After work each day, Erick changes out of his office attire and into his workout clothes. He allows himself an hour to decompress before heading to the gym. However, because he is already wearing his workout attire, he is prepared to follow through with exercise that day rather than surrender to the couch. Erick also organizes his workouts with his housemates, and they hold each other accountable by asking how each other’s workouts went that day.
What strategies do you use to help you remember to take good care of yourself? Are you more of a Pregame Planner or Dress for Success? Do you have a different method all together? Let us know what is helping you succeed with your accountability.