Manage Your Chronic Pain with the Help of Physical Therapy

Physical Therapy Can Help You Find the Relief You Have Been Seeking

Chronic back pain is typically defined as pain that lasts for three months or longer. This type of pain may have developed for a variety of reasons, including spinal arthritis, aging, disc problems, or myofascial pain syndrome.

With spinal arthritis, a slow thinning of the cartilage inside the spine can result in pain. A herniated or bulging disc can also result in discomfort if it is compressing on the nerve. Spinal stenosis, it may result in a narrowing of the spine, which can also lead to nerve pain. Myofascial pain syndrome is another common condition that can cause muscle tenderness and pain.

Chronic pain doesn’t have to be part of your daily life! Whatever the cause of your chronic back pain, we can help. Contact Synergy Rehab and Wellness today to learn more.

How can passive physical therapy treatments help me manage my pain?

A physical therapist can use multiple passive modalities to help reduce your chronic pain. Ice and heat therapy may be used to increase blood flow, reduce inflammation, and ease the pain.

Ultrasound is another common passive modality used by physical therapists that uses deep-heated sound waves to penetrate the soft tissues. Not only does this method work to relieve pain, but it also aids in healing the affected area.

A physical therapist may also prescribe a transcutaneous electrical nerve stimulation (TENS) unit. This unit helps to overcome the painful signals sent to the brain, in order to relieve pain in the long term.

Finally, deep tissue massage is another common passive physical therapy method for chronic pain. This manual method increases oxygen and nutrients in the affected areas for healing and also helps to reduce muscle spasms and stiffness.

According to the NCBI, “In chronic low back without serious pathology, recommended primary conservative physical treatment preferences include exercise, yoga, biofeedback, progressive relaxation, massage, manual therapy, physical therapy and interdisciplinary rehabilitation. A recent literature review with meta-analysis in patients with chronic lower back pain found moderate- to high-quality evidence that McKenzie exercises in physical therapy were superior to other rehabilitation interventions in reducing pain and disability.”

How can active physical therapy treatments help me manage my pain?

If your chronic pain is caused by spinal stenosis or a bulging disc, a physical therapist may prescribe a repeated movement treatment plan, in order to reduce numbness, pain, or weakness.

Progressive movement exercises such as McKenzie exercises may also be included in your physical therapy program to treat a wide range of conditions that may be causing your chronic pain.

Stabilization exercises to retrain deep muscle movement and strength may also be included. Your physical therapist will show you how to use the right spinal and abdominal muscles before starting any exercises, in order to stabilize the spine.

Manipulation is another technique for alleviating chronic back pain. With manipulation techniques, short and rapid thrusting movements are performed over the joint to reduce pain and increase mobility.

So, why am I experiencing chronic pain?

As stated by the National Institute of Neurological Disorders and Stroke,

“While acute pain is a normal sensation triggered in the nervous system to alert you to possible injury and the need to take care of yourself, chronic pain is different. Chronic pain persists. Pain signals keep firing in the nervous system for weeks, months, even years.

There may have been an initial mishap — sprained back, serious infection, or there may be an ongoing cause of pain — arthritis, cancer, ear infection, but some people suffer chronic pain in the absence of any past injury or evidence of body damage. Many chronic pain conditions affect older adults.

Common chronic pain complaints include headache, low back pain, cancer pain, arthritis pain, neurogenic pain (pain resulting from damage to the peripheral nerves or to the central nervous system itself), psychogenic pain (pain not due to past disease or injury or any visible sign of damage inside or outside the nervous system).

A person may have two or more co-existing chronic pain conditions. Such conditions can include chronic fatigue syndrome, endometriosis, fibromyalgia, inflammatory bowel disease, interstitial cystitis, temporomandibular joint dysfunction, and vulvodynia. It is not known whether these disorders share a common cause.”

Ready to find relief for those persistent aches and pains?

If you have been living with chronic pain, it’s time to take action. Schedule a consultation today to begin the first steps of your physical therapy assessment. Your physical therapist will work with your doctor to develop a personalized treatment plan for your specific condition.

With both active and passive treatment methods, you will be on the road to pain reduction in no time! At the end of the road, you’re going to be able to engage in your regular activities without the persistent nagging feelings of pain.

Are You In Need of Physical Therapy? These 5 Signs Say Yes

Physical Therapy Can Help You Find the Relief You’ve Been Looking For!

Physical therapy is a highly beneficial form of treatment that can address many of the most common sources of pain.

However, there are many people who don’t realize that the pain they are experiencing is something that can be easily addressed with physical therapy.

Our innovative care strategies at Synergy Rehab & Wellness will help you find quick relief. If you are experiencing any of the five common symptoms listed here, then it may be time to consult with a physical therapist as far as the best ways to address your pain and discomfort.

1. Headaches

Regular, recurring headaches are another complaint that can be addressed with physical therapy.

In many situations, chronic headaches are a sign of tension in the neck and back, and therefore working with a physical therapist through targeted stretching and massage can in many cases actually reduce the occurrence and severity of these headaches.

2. Back pain

Back pain is one of the biggest causes of pain among American adults, and there are far too many who struggle with back pain who are not doing anything about it.

The reason for the increase in back pain can be blamed on all sorts of different environmental factors, from rising obesity rates to a dependence on computer-based office work that leaves adults in uncomfortable chairs for hours on end, day after day.

Physical therapy can help to address the cause of your back pain, and help to alleviate tension in the back, thereby actually reducing the experience of pain.

3. Neck pain

Neck pain can develop for a series of reasons, including following an injury or car accident, but also as a result of poor posture — and that includes your posture while you are asleep, as well as awake.

Neck pain can be difficult to cope with and treat, and attempting to treat neck pain on your own isn’t always safe.

An experienced physical therapist can identify the cause of your neck pain and create a treatment program that will alleviate your experience of pain.

4. Joint pain

Joint pain can develop as a result of arthritis, or as a lasting effect of an injury. The best way to deal with joint pain is to seek support through physical therapy.

Your joints are something that you can’t really work around, and in more cases than not, attempting to rely on another part of your body to reduce pain in your joints will only lead you to experience multiple areas of pain.

5. Difficulty with movement

There is a long list of reasons as to why someone may be unable to move as effectively or efficiently as they could in the past.

In many cases, stroke victims will find themselves unable to take regular steps and walk as they once were able to do, and even after the pain subsides, the difficulty moving may remain.

Likewise, those who struggle with an athletic related injury are often prone to having limited range of motion — and this is especially true following surgical repair of muscle tissue and tendons.

Physical therapy can help you to retrain your body for traditional movement.

A physical therapist can tell you why you’re experiencing pain

Your first visit with a physical therapist will involve a conversation about your symptoms and medical history, as well as some simple tests. Be prepared to answer questions about past injuries that may be contributing to your current aches and pains.

Your diet, exercise routine and daily activities will also be discussed. This is to give your therapist an idea of the possible cause or causes of your aches and pains.

You will then be given a series of tests, based on your description of your symptoms. These will involve posture and range of motion exercises, and possibly some strength and resistance tests.

When your therapist knows where you are experiencing aches and pains and has determined the likely causes, your personalized physical therapy treatment plan will be drawn up.

According to ChoosePT, the 4 ways physical therapists help you relieve pain include:

  • Exercise
  • Manual therapy
  • Education
  • Teamwork

We can help determine the root cause of your pain and treat it at its source. Contact us today to learn more!

Contact us for relief!

These are just five of the most common symptoms that can be addressed with physical therapy, but the list goes on and on.

Whether you are experiencing pain following a car accident or sports injury, or have realized that the pain in your back or neck has become more constant than you first expected it to be, it may be time to consult with a physical therapist as to the best way to deal with your pain.

Contact Synergy Rehab and Wellness to set up a consultation.

Long-Lasting Pain Relief Without Medication

It is no secret that pain is an annoyance that can sometimes hinder your quality of life. However, it can also be your body’s way of sending you a message. Sometimes pain can be a result of an underlying condition that you might not even know about. Medication can be used to provide short-term relief, but if you are suffering from a chronic condition, it won’t change anything in the long-term. If you are looking for a more meaningful solution to your pain, consider physical therapy. It has been proven to provide long-lasting effects and the results can be felt after just a couple of short sessions. Give Synergy Rehab and Wellness a call today for more information on our treatment services!

Chronic vs. acute pain:

The cause of acute pain can sometimes be easily determined, especially if it is the result of an automobile accident, a sport or work injury, or a surgical operation. With acute pain, the discomfort generally fades as the affected part of the body heals. However, chronic pain is a bit different. The cause of chronic pain may be more difficult to determine, and it can linger for months or even years before the reason is diagnosed and relief is found. Chronic pain may be the result of:

  • Chronic overuse injuries, such as tendonitis, plantar fasciitis, or carpal tunnel syndrome.
  • Chronic pain syndromes, such as fibromyalgia, which may affect nerves and muscles.
  • Degenerative joint conditions, such as osteoarthritis, which produce chronic pain and inflammation.
  • Extended lack of use, such as a lengthy recovery period after a procedure, that can cause the affected area to feel stiff or “frozen.”
  • Areas of internal scar tissue buildup that can restrict neighboring muscles and connective tissues. 
  • General muscle weakness, due to poor posture or an unbalanced body, that can cause knots or spasms.

Modern medicine tends to turn to drugs early and often, in an effort to alleviate pain problems. Unfortunately, this approach doesn’t always work in the long run. The drugs may mute the pain while they’re in your system, but the underlying problem that’s causing the pain remains untreated. As long as that untreated condition persists, so will your long-term pain – meaning an endless cycle of drugs, pain, and then more drugs. This may force you to use more and more medication as your pain continues to linger, which can become problematic as certain drugs can come with harmful side effects and addictive chemicals.

Seeking natural treatment through physical therapy:

Physical therapy is an effective form of long-term treatment, which is something that drugs simply cannot do in the long run. Once we understand the actual origin point of your pain, we can prescribe a physical therapy regimen aimed at reducing (or, in some cases, completely correction) that functional abnormality. Our physical therapists may start by addressing your immediate discomfort with passive physical therapy techniques. These natural treatment techniques can include any combination of:

  • Hot and cold compresses to reduce swelling and inflammation.
  • Deep tissue massage to decrease inflammation of your internal tissues.
  • Ultrasound therapy to enhance blood flow and relax tight muscle fibers through sound waves.
  • Electrical muscle stimulation to stimulate your body’s natural painkillers (endorphins) through tiny amounts of electrical current.

Once you’re responding to passive physical therapy, our physical therapist will introduce you to an active physical therapy plan. They will prescribe exercises that address both localized pain and referred pain problems. For example, gentle stretching exercises can loosen tight, painful muscles and increase mobility in arthritic joints, while core training exercises can correct your balance and relieve chronic strain or neurological symptoms in the body.

According to the Centers for Disease Control (CDC), non-pharmaceutical pain treatment is actually preferred over pharmaceutical pain treatment, and in most cases, they even do a better job at controlling pain. Our physical therapists can help you get to the root of your problems and stop your pain at its source, without the need for harmful drugs. Call Synergy Rehab and Wellness today to schedule your appointment, and we’ll get you started on your path toward long-lasting pain relief.

How to Relieve Your Aches and Pains Once and For All

Do you ever wake up feeling stiff and achy, as if your body is being weighed down by a pile of bricks? Everyone wakes up feeling like this from time to time – you might have had a tough workout the day before, you might have spent an excessive amount of time on your feet running errands, or you might even be coming down with a cold. These are all common reasons why people might wake up feeling achy. However, if you find that it becomes a frequent occurrence, and there doesn’t seem to be any rhyme or reason for your pain or stiffness, you may want to contact a physical therapist. Stiff and achy joints may certainly be the product of a minor issue that can be easily remedied. In other cases, it could be due to a larger, underlying issue that a doctor may have to diagnose. Whatever the case may be, physical therapy can help. Give Synergy Rehab & Wellness a call today to see how we can relieve your aches and pains!

Why do I ache in the mornings?

Sometimes your joint tissues can become irritated from overuse throughout the day, without you even realizing. When you fall asleep, you are almost completely immobile for several hours, which can cause inflammation of the tissues to grow thicker and further irritate the affected area. As a result, you wake up in the morning feeling stiff and achy. In most cases, this feeling will begin to ease quickly, after you get up and walk around. This is because movement causes the inflammation to become liquid-like, allowing pain to lessen. A simple remedy to avoiding achy morning wake-up calls is hydration. Staying hydrated allows your body’s tissues to function at their normal pace, whereas dehydration slows down your chemical processes. This will keep your tissues from becoming overly inflamed, easing irritation.

What if it’s more serious?

If your doctor has diagnosed you with a more serious medical condition that impacts your joints and tissues, physical therapy may be the next step. It is a common and effective treatment plan for pain relief that most doctors will suggest. Here are some of the most common ailments that can be relieved with the guidance of a physical therapist:

  • Osteoarthritis
  • Rheumatoid arthritis
  • Gout
  • Bursitis
  • Lupus
  • Bone cancer

All of these conditions can cause aches, pains, and stiffness. Physical therapy treatment plans for these conditions will focus on helping you achieve a greater range of motion in your affected joints or limbs, in addition to providing pain relief. These work to improve overall function and help you get back to your normal mobility. 

Tips for maintaining limber joints:

Your physical therapy regimen will be dependent upon your specific symptoms and/or diagnosis. However, many physical therapists will also suggest at-home remedies, in addition to your specialized treatment plan. Here are some tips that your physical therapist will likely share with you on your journey toward wellness:

  • Sleep it off. Getting a good night’s sleep creates an endless cycle of benefits, especially when it comes to physical therapy. Sufficient amounts of sleep will increase your ability to exercise effectively, which in turn will help you sleep better at night. Your sleep and exercise habits go hand-in-hand, and the results of one will always affect the other.
  • Eat right. Consumption of brightly colored fruits and vegetables can help alleviate pain. These healthy foods have more antioxidants and vitamins, which fight off the inflammation that leads to pain and irritation. A better diet also helps you to get better sleep and helps your body receive more benefit from exercise – thus, adding to the endless cycle of benefits. 
  • Stand up straighter. Proper posture is a great way to avoid unnecessary aches and pains. If your work requires you to sit at a desk for long hours, or if you stay sedentary for long periods of time every day, try to get up every half hour for some light stretches. Relieve joint pain by moving around and keeping your circulation going. Try to avoid slouching or hunching at your desk, making sure that your spine is straight and your shoulders are back. 

Physical therapy can help:

You don’t have to be an athlete to work with a physical therapist. In fact, you don’t even have to be in shape to work with a physical therapist. Many people avoid physical therapy due to embarrassment, but your physical therapist will help you create a treatment plan for your specific needs, and he or she will never judge you. Rather, he or she will encourage and support all the achievements you make along the way! Most of the exercises and stretches that your therapist will recommend are simple to perform and don’t require any special equipment — and most of our patients are just regular people (not super athletes.) We would love to help you along your journey toward long-lasting pain relief. Call our office to schedule an appointment today, and we’ll help you solve your aches and pains once and for all!

How to Make Your Stress-Related Headaches Disappear

Did you know that headaches are the third most common pain complaint throughout the world? They can impact your quality of life and make it difficult to function normally. Luckily, headache relief can be found through physical therapy. Your trained physical therapist will work with you to provide pain relief from headaches, in addition to any other aches and pains you may be suffering from. In this guide, we’ll outline the different types of headaches and the causes for them, in addition to explaining how physical therapy can help. 

Different types of headaches: 

Any type of pain that occurs within the head can be referred to as a “headache.” Most headaches will resolve on their own without medical intervention; however, severe or recurrent headaches that interfere with one’s quality of life should most certainly be evaluated further. The challenge lies in identifying which type of headache you’re experiencing and then devising a treatment plan accordingly. Physical therapists are adept at diagnosing different types of headaches and can develop pain relief strategies for stress-related headaches. 

There several different types of headaches that can be treated with physical therapy. These include, but are not limited to:

  • Stress (tension) 
  • Post-traumatic 
  • Migraine or sinus
  • Caffeine
  • Hormone 
  • Exertion
  • Cluster 
  • Rebound
  • Hypertension

What are stress-related/tension headaches?

Tension headaches are some of the most commonly treated headaches by a physical therapist. They occur when the neck and scalp muscle contract or become tense, and they can happen at any age. Stress-related headaches generally start at the back of the head and progress to the top of the head and eyes, sometimes accompanied by facial pain along the jaw and cheeks. This type of discomfort has been compared to having hair pulled or wearing a very tight hat. These types of headaches can occur as a result of:

  • Increased stress
  • Poor posture
  • Neck or jaw problems
  • Fatigue
  • Arthritis
  • Anxiety
  • Depression

How physical therapy helps:

At your initial visit, your physical therapist will conduct a thorough evaluation of your physical abilities, in addition to reviewing your health history. He or she will ask you a series of questions to determine the type of headache you’re experiencing. After your physical therapist determines what type of headache you’re dealing with you’ll work together to develop a treatment plan for meeting your physical health goals.

During your first visit, you can expect to undergo some of the following:

  • Inquiries about the location of the pain, in addition to any other symptoms you are experiencing. 
  • Questions regarding previous injuries to your neck, head, jaw and/or back.
  • Measurements regarding the range of motion of your shoulders, neck, and other relevant parts of the body.
  • Examination of your posture while engaged in different activities.
  • Tests of your muscle strength and sensation.
  • Manual therapy to ascertain the mobility of joints and muscles in your neck.

A physical therapist’s mission:

While the end goal of physical therapy is pain relief, there are some important steps along the way that our physical therapist will help you with, in order to decrease pain and improve function. These include, but are not limited to:

  • Posture improvement. Your posture throughout the day greatly impacts your likelihood for pain and stress-related headaches. Our physical therapist will teach you methods of improving your posture in order to function more comfortably in your daily life.
  • Strength improvement. You’ll learn exercises to help strengthen the muscles that control your neck and upper back, in order to improve posture and increase your ability to stand or sit comfortably for longer periods of time. 
  • Neck improvement. Using manual therapy, our physical therapist will stretch the muscles in the back of your neck to relieve pain and increase movement.

Different types of physical therapy treatments

Our physical therapist may suggest any combination of specialized treatment services, including but not limited to:

  • Heat or ice compressions
  • Soft tissue mobilization
  • Muscular releases
  • Muscle energy techniques
  • Body mobilization
  • Cervical traction
  • McKenzie-based therapies
  • Stretching
  • Strengthening

With all treatment plans, you can expect to receive education that will supplement your in-office experience.

Persistent and life-altering headaches may not go away without physical therapy. To experience long-lasting pain relief and improve your quality of life, contact our office today. Our staff at Synergy Rehab & Wellness at our Verona, VA, and Waynesboro, VA location would be happy to talk with you and discuss how we can help you achieve a pain-free life. 

How to Treat Arthritis Pain Without Medication

What is arthritis?

Arthritis can sometimes serve as a bit of an umbrella term. It is used to describe over 100 different types of joint pain and joint disease experienced by millions of people. It is true that arthritis seems to favor the elderly, as it becomes more apparent in people as they age; however, it is possible for people to experience arthritis in their early middle age. 

According to a study published in the American Journal of Sports Medicine, it actually has a higher probability of affecting elite male athletes than the rest of the general public. It states that about 30 percent of elite male athletes who engage in contact sports will develop arthritis in the knees and hips, due to the wear and tear that the overexertion has on their joints. They are also more likely to be at risk for arthritis later in life. 

What can I do?

A common treatment for arthritis is medication, usually for pain manageability. Your physician may prescribe NSAID pain relievers, corticosteroids, antirheumatic drugs, or antibiotics for your arthritis treatment. Medication is easy – you pop it in your mouth, chase it with water, and your pain subsides shortly afterward. However, they can also cause some unfavorable side effects, and in some cases they can be habit-forming. With NSAIDs, you run the risk of blood clots, heart attack, or stroke. With corticosteroids, you run the risk of cataracts, high blood sugar levels, and bone loss. Luckily, there is a much safer and healthier alternative to treating arthritis: physical therapy. 

If you believe you may be experiencing arthritic pain, and you’re looking for relief without the harmful risk of drugs, call our office today. We’ll set you up with a physical therapist who can help you kick the meds and reduce your arthritis symptoms!

The different types of arthritis:

  • Osteoarthritis: This is the most common type of arthritis. It is caused by a reduction in joint cartilage through the “wear and tear” one experiences with age. This process of wearing down cartilage causes bones to rub together, which leads to pain and swelling. Physical therapy can often help to reduce osteoarthritis pain without medication, especially if it is diagnosed as mild-to-moderate.
  • Inflammatory Arthritis: Also referred to as Rheumatoid Arthritis, this occurs when the body’s immune system attacks joint tissues with intense inflammation. Inflammatory arthritis often has a genetic cause, and doctors usually treat it aggressively with drugs. However, depending on the severity of symptoms, physical therapy may be recommended for treatment as well.
  • Metabolic Arthritis: The most common type of metabolic arthritis is gout, a condition caused by uric acid crystals building up in the joints of the extremities, especially in the feet. This is typically a result of reduced kidney function. Physical therapy can help gout patients restore range of motion in the affected area, and it can even reduce the buildup of acidic crystals that accumulate in the joints.

How will physical therapy help me?

A physical therapist’s main goal when treating arthritis is reducing stress on the joints, increasing strength, and preserving range of motion. Some benefits to working with a physical therapist include:

  • Weight control. Your physical therapist will work with you to control your weight through exercise and diet. Controlling your weight helps to prevent added stress on weight-bearing joints.
  • Proper posture. Posture work will help to reduce stress on your joints.
  • Stretching/exercise. Light exercises and stretching will help to increase range of motion in the affected areas.
  • Rest. Your therapist will also recommend a schedule for rest and sleep to complement your exercises. This helps the body to heal and will hopefully reduce your amount of arthritic inflammation and pain.

Every treatment regimen is different based on your body’s needs and your particular type of arthritis. The best way to get started on a natural, safe, and healthy treatment through physical therapy is by calling and scheduling a consultation with one of our physical therapists today. We’ll get you feeling comfortable and pain-free after just a few short sessions! Contact Synergy Rehab & Wellness at our Verona, VA, or Waynesboro, VA location today!

5 Common Indicators that You Need Physical Therapy

Physical therapy isn’t just for rehabilitation or athletes in training. There are many reasons why a person might need the assistance of a physical therapist. Contact Synergy Rehab & Wellness at our Verona, VA, or Waynesboro, VA location! There are five basic indicators that you need to visit a physical therapist.

1. You’re Experiencing Sharp Pain

Sharp pain, especially if it’s ongoing, maybe a sign of a serious injury. It could be a pulled muscle or possibly a stress fracture. The sooner an injury is treated the more likely it will heal quickly. There is also the chance that an injury will get worse if it is not treated in a timely manner. A physical therapist can do an evaluation and get you started on a treatment program to treat the root cause of your pain. Choose PT states that a physical therapist may use a variety of methods to treat pain including manual therapy, exercise, and education. Reducing and eliminating any type of ongoing pain will enable you to more fully participate and enjoy your daily activities.

2. You Just Had Surgery

After even minor surgery, your body is struggling to heal and recover to its normal state. No matter what type of surgery you’ve just had, physical therapy can help you more quickly regain strength and flexibility. Physical therapy is especially important if you have or will spend a significant amount of time lying in a hospital bed. It’s necessary to keep muscles and joints as flexible as possible during the healing process. A physical therapist can also design a program to reduce the amount of scar tissue that forms after surgery. Physical therapy can help you return to your regular routine as quickly as possible.

3. You’re Struggling with Conditions from Repetitive Use

You may be one of millions of individuals that sit in the same position, doing the same type of work for hours at a time. Even if you’re standing and moving around, moving your body in the same way, such as always lifting or pulling items the same way, can result in a repetitive injury. Carpal tunnel or tennis elbow are common injuries that are often caused by repetitive movements. A physical therapist can teach you simple exercises to treat the condition. A therapist can also show you how to perform repetitive tasks in ways that will prevent future injuries from occurring.

4. You’re Experiencing More Injuries than Usual

If you’re increasingly pulling muscles or falling more frequently you would likely benefit from working with a physical therapist. A trained physical therapist can teach you exercises that can improve your balance and increase overall stability. You may need to learn new ways of warming up or cooling down after your favorite activities to reduce the chance of pulling a muscle or tendon.

5. You’ve Stopped Doing Things You Used to Enjoy

There may not be any specific injury or pain you’re currently experiencing, but you’ve noticed it’s more difficult to do the things you enjoy. Whether it’s due to a chronic condition such as arthritis or general wear and tear on your joints and muscles, physical therapy can help you get back to the activities you love.

Everything from injuries and surgery to repetitive use and even aging may require physical therapy to get you moving as efficiently as possible. An individualized physical therapy program can also reduce or even eliminate pain. Physical therapy can help people of all ages live healthier, more active lives. For more information contact us today!

Ached by Lower Back Pain? Stand up Straighter with Physical Therapy

Lower back pain is a sensation all too familiar to millions of people. This ache can hinder many aspects of your life: working, spending time with friends and family, partaking in the activities you enjoy, and even just relaxing. The World Health Organization estimates that in the United States, 149 million days of work are lost due to low back pain. It is the leading cause of inactivity among adults, and it can result in other health issues if left untreated. It is also extremely common, appearing in 60-70% of people across industrialized nations.

If lower back pain is plaguing your everyday life, it is important that you find relief as soon as you can. For more information on how we can help get you back to a pain-free life, call Synergy Rehab & Wellness in Staunton or Waynesboro today.

How can physical therapy help?

Physical therapists focus specifically on pain and injury to help their patients regain function, comfort, and mobility. Physical therapy treatments are used to alleviate pain, promote healing, and bring restored function and movement to the painful area. When you come in for a consultation, your physical therapist will provide you with an extensive evaluation, discovering what form of treatment will be best for whatever orthopedic, neurologic, or cardiovascular condition you are facing. 

Physical therapy also consists of two categorized types of treatments: passive physical therapy and active physical therapy:

Passive physical therapy

The purpose of passive physical therapy is to help pain become more manageable, and hopefully to alleviate it altogether. Lower back pain can be a debilitating condition, impeding your physical abilities. Because of this, physical therapists work hard to reduce pain as much as possible. Passive physical therapy can include any combination of these special treatments, as deemed fit by your physical therapist:

  • Electrical stimulation, such as TENS Units
  • Massage
  • Manual therapies
  • Hydrotherapy
  • Ultrasound
  • Dry needling
  • Heat/ice packs
  • Iontophoresis

Some of these methods are used to reduce pain and swelling, such as heat/ice packs and massage therapy. Electrical stimulation, while it sounds intimidating, is a painless treatment that delivers minuscule waves of electricity throughout your nervous system. This also helps with pain relief, and it can also help in decreasing muscle spasms, as well as encouraging your body to produce pain-relieving hormones. Hydrotherapy is an aquatic-based treatment, in which patients will perform low-intensity movements in water, thus relieving any muscle pressure they may be experiencing and allowing their joints to move freely and comfortably. These techniques are more commonly used for the treatment of lower back pain than others, although any could be prescribed based on your physical therapist’s discretion. 

Active physical therapy

The purpose of active physical therapy is to provide exercises that the patient can do on their own in the later stages of their physical therapy treatment. Once your lower back pain has subsided enough that your physical therapist believes you are ready for active physical therapy, he or she will set up an exercise schedule specific to your needs. This can include any combination of stretching, strength training, and stability training, and it is all geared toward helping you gain back your flexibility, range of motion, and muscle strength. These exercises will help provide support to the painful area and will guide you further in your recovery process. 

What will my visits look like?

At your initial consultation, your physical therapist will ask you several questions regarding your medical history, lifestyle, and painful area(s). This information will assist your physical therapist in creating the best treatment plan for you and your specific needs, so you can be provided with long-term results. 

After your consultation, your evaluation process will begin. Your physical therapist will examine you by assessing your posture, coordination, strength, balance, flexibility, blood pressure, and/or heart rate, depending on your pain and symptoms. This evaluation will be both manual and visual.

When you’ve completed your thorough evaluation, your physical therapist will then create your treatment plan, beginning with passive physical therapy and leading into active physical therapy. You may also be given exercises to do at home, during your time away from treatments. This is all done in order to reduce pain, avoid further injury, and provide you with the quickest recovery time possible. 

If you believe your lower back pain could benefit from our physical therapy services, give our office a call today to schedule your initial consultation. We’ll help you stand up to your back pain! 

Eating Right: A Simple Technique for Reducing Pain and Inflammation

Do you deal with chronic pain or inflammation in your daily life? It isn’t uncommon, but it is avoidable. While exercise is a crucial part of your physical therapy regimen, proper nutrition can also play an important role.  The foods you eat work to fuel your body and eating the right ones can help you recover much quicker from painful or uncomfortable conditions. Exercising regularly, reducing your stress intake, and keeping a strict nutritional diet all work together to help limit and alleviate your pain and inflammation. For more information on how nutrition can help you, contact Synergy Rehab & Wellness today at our Verona, VA, or Waynesboro, VA location – to schedule a consultation with one of our physical therapists. 

Why we experience inflammation:

Your immune system can naturally respond to injury, ailment, or other harm through inflammation. If you have an infection, wound, tissue damage, or buildup of toxins in your body, the immune response is triggered to deal with it. Without inflammation, injuries wouldn’t be able to heal; however, if this process goes on for too long, chronic inflammation can occur. This can lead to serious health conditions, such as arthritis, diabetes, heart disease, or even some cancers. If you experience persistent pain, it is wise to contact a physical therapist as soon as possible, as it may mean that the inflammation has become chronic.

Traditionally, chronic inflammation has been treated through strict rest and medication. However, a lack of exercise can actually make inflammation worse, as it constricts joints and causes muscles to stiffen. Additionally, medications come with a whole slew of side effects, some of which can be dangerous and/or habit-forming. Luckily, pain and inflammation can be treated in much easier and healthier ways – such as diet. 

Beat inflammation with a nutritional diet!

Nutritionists have had patients report great success in turning around their symptoms by adopting an anti-inflammatory diet. Inflammation is your body’s way of trying to heal, which can be accelerated through a nutritional diet that complements the removal of toxins. 

The three basic components of an anti-inflammatory diet are:

  • Lots of veggies!

Raw broccoli, Brussels sprouts, cauliflower, and cabbage are the best options when sustaining an anti-inflammatory diet. They can be cooked if you prefer, but raw vegetables are generally better for speeding up the inflammation process. You’ll want to eat up to nine servings per day, and you can substitute fruits for a couple of those servings to break it up, if it becomes too much. Otherwise, the timeless saying “eat your veggies,” is key.

  • Take it easy on grains and dairy.

In order to strengthen your body’s immune response, you’ll want to avoid simple carbs and sugars. Unfortunately, that means no donuts, no pastries, and no white breads. Dairy products should also be extremely limited, so very little cheese or milk with anything. Whole grains, such as barley, oats, brown rice, and wheat are best.

  • Avoid red meat altogether.

It is best to avoid red meat while participating in an anti-inflammatory diet. If this proves difficult, red meat is okay in small doses; however, it should be an extremely rare treat in your diet. The proteins in red meat require extra work from your kidneys to process, so it will slow down the healing process if you eat a lot of it. One small piece of steak, one time per week, should be your maximum limit. Luckily, chicken and fish are just fine for an anti-inflammatory diet. Enjoy them with all of those servings of vegetables!

More helpful tips:

If you stick to the diet listed above, you should see your pain and inflammation symptoms start to reduce very quickly. In addition to a nutritional diet, you can also help fight inflammation through:

  • Weight loss: If you have some unwanted weight, getting down to your ideal body weight will help with your pain and inflammation.
  • Stress management:  If you’re feeling mentally stressed, your body can become physically stressed – causing more inflammation and a longer recovery rate. Taking time to relax can actually allow you to heal quicker!
  • Daily exercise: Exercise will keep the muscles warm, which can alleviate pain or stiffness, and stop the inflammation from becoming worse.

Contact us today if you’d like to speak with a physical therapist about pain management or additional advice on how to reduce inflammation! 

Get Moving at Home! Tips for Achieving a Full-Body Workout!

Just because you’re in the confines of your home during this time, it doesn’t mean you can’t still achieve a full-body workout. Yes, it is true that gyms, workout classes, intramural leagues, and the like are closed/postponed for the time being – but it is still important to remain active and get your whole body moving as often as you can.

While, like many of us, you may not have a home gym or the resources that a fully functioning brick-and-mortar gym may have, there is still plenty you can do at home – you just have to know the right exercises! For a full-body workout that will leave you feeling as if you just had your normal session at the gym or your workout class of choice, follow the exercises below.

5 full-body exercises to feel the burn at home:

  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 swinging motion. 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! 

Here is a video for your reference: https://vimeo.com/380487900/01e9d5eb56 

  1. Running Man. 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 same muscles. 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.

Here is a video for your reference: https://vimeo.com/266320240/e24492ba6e 

  1. 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 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.

Here is a video for your reference: https://vimeo.com/365312407/f94fc2ebb9 

  1. 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.

Here is a video for your reference: https://vimeo.com/359766215/7c4c1251d0 

  1. Dynamic Hip Flexor Warm Up 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!

Here is a video for your reference: https://vimeo.com/359766170/4aa490e69d 

Questions?

As always, 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 Synergy Rehab & Wellness. We are still here to help you reach your physical goals!

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