3 Tips to Combat Low Back Pain at the Gym

3 Tips to Combat Low Back Pain at the Gym
Andrea Tapia, CPT, B.S. Kinesiology

Engaging in moderate-intensity physical activity at least thirty minutes daily has been shown to improve and prolong quality of life, according to the Physical Activity Guidelines for Americans. However, what happens when active living becomes a pain in the behind? The lumbar spine, if not protected can become vulnerable to injury due to fatigue, repetitive awkward movements, and overall weakness. If not careful, your gym routine could hurt you instead of help you. Follow these three tips below:

Don’t Skip Rest Day

“Recovery from exercise training is an integral component of the overall training program and is essential for optimal performance and improvement”(Kravitz, 2009). Rest enables the body to physiologically recover from the mechanical stress placed on it. Inadequate repair time can not only decrease performance output during the next training session but increase risk of injury due to overtraining.

Use Proper Technique

Practicing proper body mechanics at decreased loads optimizes strength development in proper muscle groups, and reduces the risk of injury at higher loads. Improper body alignment during repetitive exercise allows for movement dysfunction to occur. Reduce strain on the lumbar spine by bracing deep abdominal muscles and utilizing the legs when lifting weights from the floor or overhead. Always be aware of your surroundings to help safeguard others and yourself. 


Earn Your Progression

Choose exercises specific to the goal, and ensure proper progression. Engaging in complex exercises or extreme lifting too soon can cause structural damage. “A 5-percent increase as the exercise becomes too easy is a safe progression. Exercise at a level that is appropriate for your age and your fitness level” (ACSM, 2012). If you are unsure, always seek help from a fitness professional.

If you are experiencing pain resulting from physical activity let our Licensed Physical Therapists at NY Spine & Rehab Medicine take care of your pain needs. Contact our office at (212)488-9600 to schedule an initial consultation today.

REFERENCES:

Adult Physical Activity Guidelines. Office of Disease Prevention & Health Promotion.

http://health.gov/paguidelines/guidelines/adults.aspx. Updated: 01/25/2016. Accessed January 2016.

Recovery in Training: The Essential Nutrient. IDEA Health & Fitness Association Website.

http://www.ideafit.com/fitness-library/recovery-in-training-the-essential-ingredient. Published February 2, 2009. Accessed January 2016.

Basic Injury Prevention Techniques. American College of Sports Medicine Website.

https://www.acsm.org/public-information/articles/2012/01/10/basic-injury-prevention-concepts. Published January 10, 2012. Accessed January 2016.

Clinical Practice Guidelines Linked to the International Classification of Functioning, Disability, and Health from the Orthopaedic Section of the American Physical Therapy Association. Journal of Orthopaedic & Sport Physical Therapy, 2012. Volume:42 Issue:4 Pages A1-A57 DOI: 10.2519/jospt.2012.42.4.A1. http://www.jospt.org/doi/full/10.2519/jospt.2012.42.4.A1.

Can Acupuncture Ease My Pain?

Can Acupuncture Ease my Pain?
by Andrea Tapia

According to the US News & World Report, Americans spent an estimated $34 billion in out of pocket costs on alternative medicine in 2007. Since then, health insurance companies have been making a shift in covering alternative treatment methods. Acupuncture has gained popularity with healthcare as research provides increasing beneficial evidence in pain management. Acupuncture has evolved from the treatment of smoking addictions and stress relief, to becoming the cornerstone of many Western treatment methods.

Acupuncture involves the insertion of needles to restore the flow of energy within the body, also known as “Qi” (pronounced “CHI”). When administered by a Certified Acupuncturist, certain trigger points can be stimulated within the body, which affects the sensory neurotransmitters and hormones associated with pain. These points release endorphins, increase blood flow, and thereby initiate healing and the reduction of pain.

In a 2001 pilot study, patients with low back pain were examined and treated with acupuncture over a period of twelve months. Over 80% of those evaluated benefited from acupuncture treatment and showed a decrease in low back pain and other related symptoms. 

More recent meta-analysis studies showed short-term improvements on pain scale when compared to placebo, demonstrating significant improvements in neck and back pain, chronic headaches, and osteoarthritis pain.

According to ABC NEWS, “Research studies consistently show that acupuncture can be an effective form of pain management, with some studies finding it even more effective than pain-relieving drugs or surgery.” With ongoing information surrounding the benefits of acupuncture in place of or in addition to current treatment modalities, such as Physical Therapy, it would be difficult for the consumer to disregard.

If you are experiencing any form of back pain, neck pain, or chronic headaches, you may benefit greatly from looking into alternative treatments such as acupuncture. Dr. David Chu is Board Certified in Physical Medicine & Rehabilitation as well as a Certified Acupuncturist. Dr. Chu treats hundreds of patients utilizing acupuncture and other treatment methods effectively.

Request an appointment here.

REFERENCES:

Manheimer E, Cheng K, Linde K, et al. Acupuncture for Peripheral Joint Osteoarthritis. Cochrane database of systematic reviews (Online). 2010; (1):CD001977. doi:10.1002/14651858.CD001977.pub2.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3169099/

Neport, Liz. A Close-up Look at Acupuncture for Pain. Good Morning America.

http://abcnews.go.com/Health/close-acupuncture-pain/story?id=23411898 Published April 22, 2014. Accessed September 8, 2015.

O’Connor, Anahad. Acupuncture Provides True Pain Relief in Study. The New York Times. September 11, 2012. http://well.blogs.nytimes.com/2012/09/11/acupuncture-provides-true-pain-relief-in-study/?ref=topics&_r=0. Accessed September 8, 2015.

Renter, Elizabeth. Does Your Health Insurance Cover Alternative Medicine? U.S. News & World Report. http://health.usnews.com/health-news/health-insurance/articles/2015/03/09/does-your-health-insurance-cover-alternative-medicine. Published March 9, 2015. Accessed September 3, 2015.

Vickers AJ, Cronin AM, Maschino AC, et al. Acupuncture for Chronic Pain: Individual Patient Data Meta-analysis. Arch Intern Med. 2012;172(19):1444-1453. doi:10.1001/archinternmed.2012.3654.

http://archinte.jamanetwork.com/article.aspx?articleid=1357513

Wilkinson J, Faleiro R et al. Acupuncture in Pain Management. Oxford Journals (Online). 2015. doi:10.1093/bjaceaccp/mkm021 http://ceaccp.oxfordjournals.org/content/7/4/135.full.pdf+html

Is Sitting Down A Silent Killer?

Is Sitting Down A Silent Killer? by Andrea Tapia

There is no doubt we spend the majority of our day seated. If you work a standard 9-5, chances are you're contributing to more than eight hours a day sitting.  Take a moment to consider the day; working, commuting, eating, watching television, and the list goes on.

Associated Health Risks

The negative effects of prolonged sitting include narrowing of the chest cavity. This reduces the body’s lung expansion thereby diminishing oxygen intake, which then circulates throughout the blood stream. Limited oxygen uptake reduces blood flow to muscles, joints, ligaments and vital organs such as the brain, making concentration difficult.

Muscle Imbalance

Sitting for prolonged periods can also disrupt the body’s homeostasis. Altering this physical equilibrium leads to muscle imbalance. According to Dr. Rainegale Pesidas, DPT,

“If this is not corrected the results can include poor circulation, decreased flexibility, muscle weakness, and chronic pain.”

 Muscle imbalances associated with sitting can be categorized into two groups: inactive and overactive muscle groups.

• Inactive muscles, such as the abdominals, gluteus complex, and those of the upper back, begin to atrophy causing muscle weakness.
• Overactive muscles, such as the chest, hip flexors, and low back begin to compress causing nerves, arteries, and veins around these joints to become blocked. Blockage of any kind is not something to be ignored and can cause symptoms of tingling or numbness down the limbs. 

Seated posture also contributes to inactivity, accelerating disc degeneration and disc herniation. Alongside these physical risks, a sedentary lifestyle has been associated with increased risk of cardiovascular disease and decreased lifespan.

What Can I Do Right Now?

Move that body!

Reducing the amount of time spent sitting can help reduce back pain and neck pain. Make time for your health. Set reminders throughout the day to get up from your desk. Take time to stretch, walk around, and disconnect from your workstation. If you’re watching television take the time between commercials to be active or finish household chores. The body was meant for movement, don’t waste your days idle.

Long Term Prevention & Current Pain Management

If you are experiencing pain from prolonged sitting, any of our Physicians on staff understand and treat a variety of pain conditions and spine related injuries.  Let us help you develop the right treatment plan for you. Physical Therapy has also shown to help reduce and eliminate pain caused by prolonged sitting. Improving muscle function, motor control, muscular endurance and strength can not only alleviate current pain, but also prevent future reoccurrences.

Are you suffering from back pain or neck pain and don't know which doctor to see? Give us a call at 212-488-9600 or click here to request an appointment.

References:

http://www.juststand.org/Tools/SittingCalculator/tabid/866/language/en-US/Default.aspx

http://www.washingtonpost.com/national/health-science/too-much-sitting-may-have-some-serious-health-effects--even-if-you-exercise/2015/01/26/d0345a4a-a250-11e4-b146-577832eafcb4_story.html

http://www.spine-health.com/blog/new-health-epidemic-sitting-disease

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3477898/

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4373888/

Plantar Fasciitis Treatment Guide

Plantar Fasciitis Treatment Guide in Honor of National Foot Awareness Month

According to the American Physical Therapy Association, Plantar Fasciitis is one of the most common foot conditions treated by healthcare providers; estimating to occur in approximately 2 million Americans each year and as much as 10% over the course of a lifetime.

Plantar Fasciitis occurs when the plantar fascia, fibrous connective tissue, located on the ball foot becomes weak and strained. Repetitive strain on the tissue can result in tiny mirco-tears in the fascia resulting in inflammation and pain.

Demographic & Contributing Factors

Plantar Fasciitis can occur in individuals of all ages and demographics including:

• Highly active individuals
• Athletes
• Military personnel
• Overweight individuals
• Individuals who have recently increased physical activity
• Those with excessive pronation (feet roll in)
• Those with arches or flat feet
• Individuals with poor foot support

Treatment for Plantar Fascitis

The first step to treating Acute Plantar Fasciitis is rest! Monitoring and decreasing physical activity along with ice will help to decrease inflammation. Other options include: weight loss in individuals considered overweight, physical therapy, and orthotics. If symptoms persist, Plantar Fascitis can also be treated with Cortisone or PRP Injections.

Plantar Fasciitis & New York Spine & Rehab Medicine

Amy Figlewicz is a Board Certified Physical Therapist who graduated from the University of Illinois at Chicago with a Doctorate in Physical Therapy. She has over 10 years of experience working in an outpatient orthopedic setting.

Amy is also certified to fit patients for custom molded orthotics which can help patients with various conditions such as plantar fasciitis, knee pain, or hip pain.

If you are experiencing foot pain in New York City, turn to the experts at NY Spine and Rehab Medicine. Call us at 212-488-9600 or book an appointment online now!

References

An Evidence-Based Approach to Plantar Fasciitis. Volume 26, Issue11, November 2013. Web Access April 8, 2014.

http://www.podiatrytoday.com/evidence-based-medicine-approach-plantar-fasciitis

Developing a Comprehensive Plan to Treat Plantar Fasciitis. Volume 26, Issue 1, January 2013. Web Access April 8, 2014.

http://www.podiatrytoday.com/developing-comprehensive-plan-treat-plantar-fasciitis

Heel Pain –Plantar Fasciitis: Clinical Practice Guidelines Linked to the International Classification of Functioning, Disability, and Health from the Orthopedic Section of the American Physical Therapy Association.  J Orthop Sports Phys Ther. 2008:28 (4) Web Access April 8, 2014.

http://www.orthopt.org/ICF/Heel%20Pain-Plantar%20Fasciitis%20-%20JOSPT%20-%20%20April%202008.pdf

Physical Therapist’s Guide to Plantar Fasciitis. Move Forward PT. Web Access April 8, 2014.

http://www.moveforwardpt.com/SymptomsConditionsDetail.aspx?cid=a2395ee9-08bb-47cc-9edc-1943e2fdbf2e#.U0QMX6WfFFQ