Category: Health and Wellness

3 tips to help you prevent sciatica flare-ups while driving
Sciatica occurs when the sciatic nerve is irritated. Your sciatic nerve starts in your lower back and then travels down each leg. If you experience sciatica, you’re not alone: Up to 40% of people may experience sciatica in their lives. Sitting in a car for an extended period of time can cause sciatica to flare up; this leads many people to wonder how to prevent sciatica while driving.

Keep reading for three tips to help prevent sciatica while driving. In addition to these, seeing a physical therapist can be a great way to prevent sciatic nerve pain while driving so you can enjoy getting in the car again.

What is sciatica?

Sciatica is not actually a condition itself. It is a symptom that is caused by irritation of the sciatic nerve, which is the human body’s longest nerve. People with this condition usually feel pain that radiates where the sciatic nerve travels in the body. The nerve starts at each side of the hips and travels down through the legs all the way to the feet. When someone has sciatica, it usually only affects one side of the buttocks and legs.

What can cause it?

Sciatica can be caused by a number of different issues, most of which result in numbness, pain and inflammation. Most of the causes of sciatica place pressure on the nerve or pinch it. Some of these may include:
- Herniated disc.
- Bone spur.
- Tumor.
- Diabetes.
Why does driving irritate sciatica?

Driving puts the body in a rigid posture that can irritate the sciatic nerve and cause sciatica. When you sit in the seat of your car, your spinal column becomes curved and compressed. This can have an effect on the vertebrae in your spine and cause significant pain or discomfort.

Sitting in the car with poor posture and with your arms outstretched to the steering wheel can put your body in a curved position, which can exacerbate sciatica. Not only does driving place pressure on your spinal column, making sciatica worse, but sitting for prolonged periods of time can have similar effects. During long drives, the pain can be extremely uncomfortable and put a damper on your travels.

What can you do to alleviate sciatica when driving?

Here are three tips that can help prevent sciatica flare-ups while driving:
- Stretch — Try stretching before and after a car ride to decompress the spine. If you have a long car drive, take breaks to get out and stretch. One easy stretch to perform is leaning forward to touch your toes. It’s OK if you can’t reach all the way down! Just by bending forward, you open up the space between your vertebrae, which can help decompress the spine and reduce irritation of the sciatic nerve.
- Get some lumbar support — Some cars come with lumbar support adjustments built into the seat. Try adjusting these settings until you are comfortable but not totally sunken into your seat. You want your spine to be somewhat straight while driving so that you don’t put any additional stress on it that can contribute to sciatica.
- Improve your driving posture — In addition to lumbar support, you also want to be mindful of your driving posture. Don’t lean or hunch forward while driving. Also, you should be upright and your knees should also be parallel to your bottom. This ensures the most neutral driving position to help reduce sciatic nerve pain. Make sure you are close to the steering wheel, and not reaching out hunched over, to prevent sciatica while driving.
Need to seek additional treatment to prevent sciatica while driving? Physical therapy can help you get back on the road with confidence

Nobody wants to dread getting into their car for a drive. That’s where we come in. Our team at Franklin Rehabilitation in Franklin, Wisconsin has years of experience in treating painful back problems like sciatica. We are prepared to build you a personalized treatment plan that can help prevent sciatica while driving.

Contact our team today for more information about sciatica relief or to schedule an initial appointment.
February 8, 2023
5 stiff neck remedies you can do at home
Do you find yourself constantly battling with a stiff neck, turning everyday activities into daunting tasks? You’re not alone. At Armor Physical Therapy, we understand how limiting and frustrating neck stiffness can be.

Neck pain is the fourth-leading cause of disability around the world, and it is often linked to stiffness and lack of mobility. With a stiff neck, daily tasks such as working at a desk or lifting your arms can feel close to impossible, especially since the symptoms of a stiff neck can compound. For example, if you have a stiff neck, you may feel soreness in the area around your shoulders or experience frequent headaches. In addition, you may feel sharp pain when moving your neck and turning your head to the side.

To help regain mobility in your neck and shoulders, it can be important to start treatment as soon as you can. At-home remedies can help relieve pain and stiffness, and noninvasive techniques at a physical therapy clinic can help release tension in your neck so that you can get long-term relief and get back to your routine.

Why are you feeling a stiff neck?

A muscle strain, or slight tears that form in the muscle tissue, is one of the most common causes of a stiff neck. You can develop a stiff neck after sleeping in the wrong position or suddenly jerking your head in an unnatural position. You can also develop a stiff neck if you repeatedly turn your head from side to side and develop a repetitive strain injury. In addition, consistently sitting in a slouching position can place immense pressure on your neck, restricting blood flow and tightening the muscles around it. Lastly, excessive stress can cause you to feel neck stiffness, as you can hold emotional stress physically in your shoulders.

5 stiff neck remedies you can do at home

There are several ways you can treat and manage your stiff neck symptoms. You can try the following techniques to regain mobility and healing quickly:
- Massage — Massaging your neck and its surrounding tissue can help reduce the tension in your muscles that may be making your neck stiff. It can also improve blood flow to your neck, which can also relieve tension. You can try applying massages yourself, ask a partner to massage your neck, or visit a professional physical therapy clinic for help. Someone like a physical therapist can locate problem areas that would be difficult to reach on your own and apply soft tissue mobilization techniques.
- Ice and heat — Applying ice can help reduce the inflammation in your neck that may be causing stiffness and pain. You can apply ice a few times a day for a couple of days to help keep the inflammation at bay. After a few days of icing, you can alternate cooling and heating the area. Heat can help soothe your sore muscles and reduce pain.
- Stretch — Since a stiff neck is often caused by strained muscles, you can help encourage your muscle strain to heal and prevent further injury by doing some simple neck stretches once or twice a day. To start, you can try slowly rolling your head in a clockwise direction 10 times, switching directions for 10 more rolls. Combining this stretch with other stretches and exercises can strengthen your muscles, improve their flexibility, and reduce pain.
- Physical therapy exercises — It may be beneficial to see a physical therapist to establish an at-home exercise routine for your stiff neck. Physical therapy exercises can be especially helpful if you have been living with neck stiffness over a long period of time. Most importantly, at-home exercises can help you keep up with your neck stiffness and make sure that it doesn’t get worse over time or between PT sessions.
- Determine the root cause — There are many root causes that may be behind your neck stiffness and pain. It could be rooted in how your neck is positioned while you’re sleeping. How good (or bad) your posture is when sitting at your computer could dictate how stiff and painful your neck is. And these are just two common sources of neck stiffness and discomfort. Paying attention to when your neck feels stiff or painful can help you determine the root cause of your symptoms. However, if you just can’t figure out the source of your symptoms, a physical therapist can help you.
Why Choose Armor Physical Therapy for Your Stiff Neck?

A Patient-Centered Approach

We believe in treating more than just symptoms. Our dedicated team takes the time to understand your unique situation, ensuring that the care you receive is as individual as you’re. We’re committed to guiding you through each step of your recovery journey with empathy and expertise.

Professional Yet Warm Care

Our therapists combine their extensive knowledge with a genuine passion for helping others. This blend of professionalism and warmth ensures that you not only receive the highest standard of care but also feel supported and valued as a person, not just a patient.

Cutting-Edge Treatments Tailored to You

At Armor Physical Therapy, we stay at the forefront of the latest therapeutic techniques to offer you the best possible care. From manual therapy to personalized exercise plans, we tailor our treatments to meet your specific needs, helping you find lasting relief from stiff neck pain.

While immediate remedies offer quick relief, adopting long-term strategies ensures your neck remains supple and strong. If your neck pain persists, or if simple movements cause significant discomfort, reaching out to a physical therapist can provide the specialized care you need. At Armor Physical Therapy, we can offer targeted strategies, from therapeutic exercises to manual therapy techniques, tailored specifically to your situation.

Our physical therapists at Armor Physical Therapy are skilled in treating all kinds of neck pain, including whiplash, slipped discs and strains. Don’t let a stiff neck dictate your life any longer. Take the first step toward lasting relief by scheduling an appointment with us today. Our friendly team is ready to welcome you and start you on the path to a more comfortable, active lifestyle.

You can visit us at Battle Creek, Battle Creek Lakeview, Kalamazoo, East Kalamazoo, Holland, Mattawan, Midtown (Downtown Kalamazoo), Plainwell,  Portage, Richland, Schoolcraft, and Three Rivers clinics so we can help you quickly resolve the debilitating neck pain you’re feeling now – and learn how to prevent it in the future.
February 7, 2023
3 exercises you should avoid when you have spinal stenosis
Up to 500,000 Americans are currently living with spinal stenosis, a condition in which the spaces between the vertebrae narrow and compress major nerves. For most people, symptoms develop slowly. Some people may not experience any symptoms at all. Others, however, experience continuous pain and discomfort. These and other symptoms may only worsen if you’re doing the wrong exercises.

What are symptoms of spinal stenosis?

Spinal stenosis is most often found in the lower back and neck. Those who have it in their back may experience the following symptoms:
- Lower back pain and sciatica.
- Weakness in the legs and feet.
- Pain that spreads down the legs and worsens when standing.
- Numbness, tingling, or cramping in the legs and feet.
Since spinal stenosis can also affect the neck, it can lead to:
- Neck pain.
- Weakness in the hand, arm, or fingers.
- Numbness or tingling that spreads down the arms.
Depending on the severity of the condition, each type of spinal stenosis can lead to different symptoms that need a particular treatment. Physical therapists can show you exercises and stretches that can treat your unique spinal stenosis symptoms. They can also help you learn which exercises you should avoid when you have spinal stenosis.

What causes spinal stenosis?

Spinal stenosis is often an age-related condition in which the spine degenerates as the body gets older. As a result, it is most common in men and women over 50 years old.

Osteoarthritis, in which the cartilage between joints and vertebrae breaks down over time, can cause the spine to compress and irritate nearby nerves. In addition, discs in your spine can degenerate and flatten as you age, leading to disc herniation. Both arthritis and disc herniation can shorten the spine and pinch nerves along the spinal cord, leading to spinal stenosis.

People with spinal stenosis should avoid these types of exercises

Getting your body moving can be helpful for many types of pain, and the pain of spinal stenosis is no exception. One of the main ways physical therapists treat this condition is with exercises like core strengthening, which can serve to support your spine.

However, there are some exercises that your physical therapist may encourage you to avoid if you have spinal stenosis. This is because some exercises can further irritate your vertebrae, your spinal cord and your back.

The following exercises may worsen spinal stenosis-related symptoms over time:
- Extension stretches — Generally, stretches that release tension from muscles in your lower back can improve mobility. However, with spinal stenosis, doing so can cause the back sides of each vertebra to move closer together. This can cause the spine’s nerve pathways to narrow even more, leading to even more nerve compression and pain. For this reason, your physical therapist may ask you not to do exercises like the:
- Cobra stretch.
- Piriformis stretch.
- Standing extension stretch.
It is important to speak to your physical therapist before you try any stretches that target your back or neck. This way, they can be sure that you are limiting your risk of further injury by following a safe at-home routine.
- Running — Running is a popular cardio exercise. However, it is also a high-impact activity. High-impact exercises can place immense stress on your body and irritate your joints. Adding stress to your spine can make the symptoms of spinal stenosis worse and increase your risk of further injury. This is especially true since spinal stenosis can affect your gait and balance.
  
  If you would like to increase your cardio while protecting your spine, you can walk quickly instead and increase your distance gradually. You could also try low-impact cardio options like swimming, in which water protects your joints from shock and impact.
- Lower back exercises — Building strength in your lower back can help relieve spinal stenosis symptoms. In fact, stronger back muscles can better support your spine, easing pressure on compressed nerves.
  
  However, some strengthening exercises won’t likely offer these benefits when you have spinal stenosis. In fact, some exercises can worsen spinal stenosis symptoms. This is especially true if they involve lower back extension. Your physical therapist may tell you to avoid back strengthening exercises like the:
- Glute bridge.
- Superman.
- Cat-cow exercise.
Find out more about exercises you should avoid with spinal stenosis at SSOR

Want to make sure you’re avoiding exercises that can worsen your spinal stenosis symptoms? Our SSOR team can help you with this goal, and we can also help you reduce and prevent your symptoms. Our physical therapists can do a free screening of your back to learn how spinal stenosis is affecting you. Then, we can create a personalized therapy plan for you that’s designed to reduce symptoms and prevent future flare-ups.

Don’t have time to come to an in-person appointment? Our team can save you some time with our at-home care and virtual therapy services. We can even help you treat your spinal stenosis if you don’t have a referral from your doctor.

Contact us today for more information about our spinal stenosis treatment options or to schedule an initial appointment.
February 6, 2023
3 TMJ physical therapy exercises that can help ease your jaw pain
Many people experience jaw pain at least once in their life, but consistent pain in the jaw joint is called temporomandibular joint (TMJ) dysfunction. Unfortunately, about 25% of people are diagnosed with a TMJ disorder that leads to pain and inflammation.

Many cases of TMJ dysfunction are caused by overly tight jaw muscles. As a result, stretching these muscles can help reduce the pain and realign your jaw joint. Specific TMJ physical therapy exercises can help you restore your jaw mobility and ease your symptoms over time.

What is TMJ dysfunction?

The tissue surrounding your jaw joint — including muscles, bones, tendons and ligaments — work together to move your jaw forward and back, up and down, and side to side. However, if you frequently overstretch your jaw or grind your teeth, your jaw can become stiff and painful over time and can even affect connected body parts like your shoulders. If you have TMJ dysfunction, your symptoms may include:
- Chronic headaches.
- Ear pain or pressure.
- Pain in your neck and shoulders.
- Limited movement or locking of your jaw.
- A “popping” or grating sound when moving your jaw.
TMJ dysfunction symptoms can be caused by teeth grinding, arthritis, stress, overextension and injury. These causes can damage your jaw tissue, leading to swelling and inflammation that limits movement. Family history can also play a part in you developing TMJ symptoms as you get older.

3 TMJ physical therapy exercises that can help ease jaw pain

If your TMJ dysfunction pain is prolonged and consistent, physical therapy exercises may be able to help relieve your symptoms. You can try the below stretches and exercises to strengthen your jaw, reduce inflammation, and prevent further damage.
- Temporalis muscle stretch
The temporalis muscle is one of your jaw muscles that allows you to crush and grind food between your molars. This muscle is located on the side of your head and runs behind and in front of your ears. When this muscle is too tight, it can pull on your jaw joint and cause misalignment and pain. Physical therapists may recommend a TMJ physical therapy exercise called the temporalis muscle stretch to reduce tightness in this muscle.

To begin stretching both temporalis muscles, perform the following steps:
1. Sit in a stable chair with a neutral spine and good head and neck posture.
2. Place the heels of your hands on your head in front of your ears.
3. Slowly open your mouth as wide as you can. At the same time, gently push upward on the temporalis muscle with the heels of your hands.
4. Try to hold this stretch for about three seconds, and then return to the starting position. Your goal should be to complete a total of 10 repetitions of this stretch.
5. Masseter muscle stretch
Another muscle that can benefit from TMJ physical therapy strengthening exercises is the masseter muscle. The masseter is located right in front of the TMJ between the cheekbone and lower jaw, and it helps pull the lower jaw up as you chew. Excess tension in this muscle can lead to TMJ dysfunction, and the masseter muscle stretch is an exercise physical therapists may suggest to decrease this tension.

To stretch your masseter muscle, you should:
1. Sit with good posture in a stable chair.
2. Locate the masseter muscles by clenching your jaw. Doing so will allow you to place the heels of your hands on these muscles.
3. Open your jaw slowly while pushing up on the masseter muscles with your hands. At first, you might not be able to open your jaw fully without feeling pain. Simply open your jaw as far as you’re able to.
4. After holding the stretch for about three seconds, slowly return to the starting position. Continue to repeat the stretch until you’ve done 10 repetitions.
5. Forward jaw movement
While there are several TMJ exercises and stretches you can use to strengthen your jaw joint, the forward jaw movement exercise can help encourage your jaw to stay in place — especially if it often shifts or locks in an uncomfortable position. To reap the benefits of a forward jaw movement exercise, practice the following steps:
1. Look for a clean, sanitary object with a width of about a quarter inch. This can be a couple of tongue depressors.
2. Once you have your object handy, place it between your lower and upper front teeth.
3. Slide your lower jaw forward until your bottom teeth sit in front of your top teeth. Hold this position for 20 seconds.
4. Over time, this exercise will get easier. You should increase the thickness of the object between your teeth over time.
In addition to the above stretches, physical therapists can ease your jaw pain through a variety of manual therapy techniques like soft tissue mobilization.

Find more TMJ physical therapy exercises and other helpful treatments at Armor Physical Therapy

At Armor Physical Therapy, TMJ physical therapy exercises are just one tool we can use to help treat your TMJ dysfunction. We offer free screenings that are designed to help us learn how your condition is affecting you. Gathering this information then allows us to build you a personalized treatment plan for you, which can include beneficial therapy techniques like:
- Therapeutic exercises.
- Myofascial release.
- Instrument assisted soft tissue mobilization (IASTM).
- Manual therapy.
Are you ready to take the next step to start getting our help for your TMJ pain? Contact us today for more information or to schedule an initial appointment.
February 5, 2023
5 things that can make your sciatica worse
Are you suffering from lower back pain? There’s a good chance it could be related to sciatica. Up to 5% of adults experience sciatica symptoms every year, which may include:
- Sharp pain that radiates from your lower back.
- Pain on one side of your body.
- Tingling or burning that radiates from the lower back.
- Muscle weakness.
Sciatica occurs when the long and wide sciatic nerve in your lower back becomes compressed, often by a herniated disc rubbing against the nerve’s root. The sciatic nerve provides important sensory and motor information to your brain, and when it is compromised, it can become inflamed and painful. Your pain can even feel worse during certain movements, which can limit your daily routine. Physical therapy can help you regain your mobility and your comfort so that you can do regular movements with less pain.

5 things that can make your sciatica worse

Your sciatica may be radiating into other areas of your body and holding you back from making normal, everyday movements like bending down and lifting objects. As a result, it can be easy to feel frustrated by sciatica. While your sciatica can be treated through a variety of techniques, you should avoid the things that make your sciatica worse in the meantime. By avoiding them, you can temporarily relieve pressure from your sciatica nerve and give your body a chance to heal over time. Here are five things that can make your sciatica worse:
- Bending forward — Since the sciatic nerve runs over each of the buttocks on its way into the leg, bending forward can trigger an increase in sciatica. Bending forward engages the buttock muscle and causes it to rub against the already-inflamed sciatic nerve. Bending down can therefore lead to pain that radiates down your leg. It can be helpful to avoid this movement as much as possible to reduce the intensity of sciatic pain.
- Sitting for too long — Sitting for too long has also been known to make sciatica worse; the reason for this is that sitting can compress the sciatic nerve where it runs over the buttocks. In fact, many doctors recommend that standing up with good posture can help relieve sciatica. If you do need to rest, lying down flat on your back is better than sitting. When lying down, pressure is spread across the entire back of your body and not focused on the buttocks.
- Lifting objects — Not only does lifting a heavy object typically require bending forward, it can also place additional stress and weight on your spine. The added stress can squash the disc that’s already pinching your sciatic nerve and further inflame the nerve. For this reason, lifting heavy objects can make sciatica worse.
- Coughing — Coughing doesn’t seem like something that can affect sciatica, but it actually can make your sciatic pain feel much worse. When you cough, your body suddenly hunches forward, placing added stress on the lower back. Like lifting, this added stress can increase the pinching of the sciatic nerve, and in turn, this can cause your symptoms to get worse. If you are sick while experiencing sciatica, you should ask your doctor about taking a cough suppressant so that you can minimize your coughing as well as your sciatic pain.
- Sleeping on your side — When you sleep on your side, you can increase your risk of misaligning your spine, as it can curve outward awkwardly. Misalignment can put additional strain on your lower back. Many side sleepers also draw their knees up slightly to form the fetal position, which engages the buttock muscles and can cause even more sciatic nerve irritation. If possible, you should sleep on your back if you have sciatica.
How can physical therapy help keep sciatica from getting worse?

While you avoid movements that make your sciatica worse, you can also take active steps to treat your symptoms. Physical therapists can help you develop an effective treatment plan specific to your symptoms and medical history. They can use a combination of several therapies, including the following:
- Stretches — Gentle stretches can release built-up tension in your back and help ease the pressure of tissue against your sciatic nerve. Stretches can also help encourage your spine into a comfortable, natural position and improve your posture. This way, your weight can be evenly distributed across your spine while standing and walking, reducing feelings of sharp pain.
- Strengthening exercises — Your physical therapist will guide you through strengthening exercises that support your spine and increase your range of motion. By engaging weakened muscles, you can improve your ability to move your back with less pain.
- Manual therapy — Physical therapists can use hands-on techniques like soft tissue mobilization to help relax your tense back muscles surrounding your sciatic nerve. Manual therapy also helps increase blood flow to your tissue area.
Your physical therapist can combine these therapies with other modalities to promote your lower back health and make daily activities easier. While going to physical therapy and avoiding movements that can worsen your sciatic symptoms, you can encourage your back into healing.

Find treatments that don’t make sciatica worse at Panther Physical Therapy

At Panther Physical Therapy, our team is proud to help people treat painful back issues like sciatica. One of our free screenings can help us determine what symptoms you have. We can then build you a treatment plan designed to target your symptoms and the root cause of your sciatica using therapy methods such as:
Take the next step toward reducing your sciatica pain. Contact our team today for more information or to schedule an initial appointment.
February 5, 2023
3 benefits a PT clinic-based gym membership can have for you
On the outside, a physical therapy clinic-based gym can seem a lot like a regular gym. Both have lots of different workout equipment and people who are interested in pushing their physical health to a better place. However, there is one key difference between a PT clinic-based gym and regular gyms. The difference lies in the mindset of each gym’s members. At the clinic-based gyms, people go there to focus on their wellness, while it can be said of most people who go to non-clinic-based gyms that their priority isn’t necessarily wellness, but fitness.

3 benefits a PT clinic-based gym membership can have that you should know about
1. Centered more on holistic wellness — When you go to an everyday gym, you’ll quickly find out that most members are focused on fitness. Some may be more concerned with appearance than overall health. Many go there without any preexisting injuries limiting their mobility. Many of them also work on particular areas of their physical fitness without paying attention to other areas. At clinic-based gyms, the focus of members is geared toward strengthening specific areas of the body but also surrounding and supporting areas. The idea behind this is that in the long term, you can strengthen your body so that you prevent future injury and find comfort knowing you’ll be physically able to live out your best life.
1. May be better for your mental health — At a clinic-based gym, members are mostly people who are working toward recovery after an injury or chronic pain. They, just like you, know how hard it can be to get back on your feet after getting hurt. You can improve your physical fitness in an environment that fosters support and understanding, rather than competition and appearance. You may even look forward to taking control of your health by regularly going to the PT clinic-based gym!
1. PT trainers who understand your injury history — Another added benefit of this unique type of gym is that there will be trainers who know what you’re going through and how they can best help you based on your history. They’re highly trained in the physical therapy field, so they know how to push you without aggravating a past injury and how to strengthen your health to prevent future injuries.
SSOR wants to be your go-to PT clinic-based gym

If you are ready to find long-lasting recovery from an injury or just looking to prevent future injury, reach out to our team at Specialists in Sports and Orthopedic Rehabilitation. Physical therapy treatment here at SSOR is unique. You can expect to receive hands-on care, personalized treatment plans and careful attention that you just won’t get from others. If you join our PT gym, you can anticipate being welcomed into an understanding and helpful community centered on physical wellness.

Our physical therapists are licensed and educated and have plenty of experience in their field. We have years of experience in treating a variety of conditions, whether they be common or unusual.

Contact us today for more information or to schedule an initial appointment.
August 15, 2022
4 benefits of doing neck range-of-motion exercises daily
One out of 3 people experience neck pain at least once a year. While types of neck pain can vary, they can all significantly impact a person’s range of motion. Range of motion refers to the amount of movement around a joint or body part. Neck stiffness often reduces a person’s range of motion and makes moving the neck extremely painful. However, using neck range-of-motion exercises can help combat neck pain and restore a healthy range of motion.

4 benefits of doing neck range-of-motion exercises every day

Range-of-motion exercises can be effective methods for pain and stiffness relief. According to a study, stretching exercises considerably lowered patients’ neck pain. Besides minimizing pain, though, neck range-of-motion exercises can:
- Improve posture — Because many people spend hours bent over their phones or computers, their necks can stiffen, leading to a shortened range of motion. Neck range-of-motion exercises can help realign and straighten the neck before and after long working hours.
- Relieve tension — For many people, neck tension and headaches are linked. When nerves in the neck are compressed or irritated, a headache can be triggered. Stretching the neck can help relieve tension in the muscles around the head, easing symptoms of migraines and headaches.
- Improve blood flow — Your neck is an extension of your spine. In particular, the cervical spine vertebrae are most closely connected to your spinal cord. By moving the muscles around your neck, you can encourage blood flow to the spinal cord and brain — central parts of the nervous system. Increased blood flow encourages the nervous system’s healthy function.
- Increase strength — Neck mobility exercises help strengthen the neck. A stronger, healthier neck can more comfortably bear the weight of the head and shoulders. It can also help relieve pressure from the vertebrae. In addition, a stronger neck can help protect the brain. A study revealed that stronger neck muscles better protected the brain from athletic injuries.
Types of neck range-of-motion exercises that can benefit your mobility

A few range-of-motion exercises can help target many muscles in your neck. By using the weight of your head alone, you can gently stretch your neck and help relieve stiffness and pain. Exercises can include:
- Neck tilts — This involves tilting the neck to one side, holding it for 10 seconds and then repeating the motion on the other side.
- Neck rotations — Neck rotations include turning the head as far as possible to one side, looking over the shoulder. You can hold this position for at least 10 seconds before repeating on the other side.
- Neck flexion and extension — This exercise includes bending the head forward until the chin is close to the chest. Then, the head can fall in the opposite direction until it’s looking up. You can hold both positions for at least 10 seconds.
Armor PT can help improve your neck’s range of motion

Is your neck pain hindering your ability to turn your neck the way you used to? Armor Physical Therapy’s team of experts can address the cause of your neck pain and help restore your range of motion. We can also help you discover and practice the neck range-of-motion exercises that work best for you. Contact us today for more information or to schedule an initial appointment.
August 15, 2022
Is dehydration the culprit behind your back pain?
Summer means more time exercising in the sun. But the heat can put you at risk of dehydration, whether you’re working or playing outside. Dehydration occurs when the fluid you drink doesn’t replace the fluid you’ve lost. Your body’s systems require ample water to function. Without enough, dehydration sets in. Symptoms of dehydration can include headaches, dizziness and — surprisingly — back pain.

While the two might sound mutually exclusive, they have a strong link. According to a study, many participants with back pain reported that their pain was worse in the summers. In addition, about 61% said they believed their hydration levels influenced the intensity of their back pain. The reasons behind hydration-related back pain can be surprising.If you already have musculoskeletal issues in your back like arthritis, dehydration can worsen them. Water helps cushion your joints. It also helps reduce inflammation in your body and flush out toxins. Without enough water to help cycle fluid out of your upper or lower back, further inflammation and pain can occur.

How can dehydration cause your back pain?

If you’ve been outside for a long period of time and start suffering from back pain, it might be because you’re dehydrated. Here’s why your back might ache if you’ve haven’t drunk enough water in a few hours:
- Dehydration can cause your spinal discs to shrink.
  
  The vertebrae in your spine are separated by jellylike structures called discs. The main job of discs is to provide shock absorption and cushioning between each vertebrae. Without enough water, your discs can shrink and collapse, forcing your vertebrae to hold up weight they’re not used to supporting. Meanwhile, your vertebrae can be forced to push against sensitive nerves, which can radiate pain. Dehydrated discs can also lead to a herniated disc and cause swelling around your vertebrae. In total, the discs in your spine can cause you lots of back pain if they aren’t filled with enough water.
- Dehydration can cause muscle cramps and spasms.
  
  Muscle cramps and spasms can be extremely painful and uncontrollable. Both involve an involuntary tightening of the muscles. While muscle cramps in your back are less common than in your legs, back muscles can suddenly tighten if they don’t have enough access to water. Spasms can also occur when the back muscles are not well hydrated. Spasms can range from uncontrollable twitches to a constant pulsing sensation.
- Dehydration can cause preexisting chronic health conditions to flare up.
  
  If you already have musculoskeletal issues in your back like arthritis, dehydration can worsen them. Water helps cushion your joints. It also helps reduce inflammation in your body and flush out toxins. Without enough water to help cycle fluid out of your upper or lower back, further inflammation and pain can occur.
Panther PT can help you target your back pain

Whether you’re planning a vacation this summer or just like to exercise outside, dehydration can be a real concern. Back pain is one of dehydration’s many symptoms. Panther PT’s expert specialists can help alleviate your back pain by tailoring treatments to your needs. Contact our team today for more information or to schedule an initial appointment.
June 2, 2022
Should I have an ergonomic assessment done for my home workstation?
Ergonomics is the art of designing equipment to fit people rather than forcing people to adapt their bodies to the equipment. In other words, it is the proper application of material handling, safety, and medical science to create a safe and comfortable workplace.

An ergonomically designed work space reduces strain on the body and improves overall efficiency. While many workers associate ergonomics with their office jobs, it’s also essential in a home setting, as many people are working remotely, sometimes for extended hours.

4 ergonomic assessment steps for the home office

Ergonomics also addresses how to modify the way a job is done to make it safer and easier on the body (especially while recovering from an injury). Here are four basic steps involved in an ergonomic assessment for a home office:
- Step 1 — Sit in your current chair with your feet on the floor and check whether the backs of your legs rest comfortably against it. If not, consider upgrading to a chair that can be adjusted for height and seat depth or adding a footrest.
- Step 2 — Place your hands on the keyboard and mouse (or trackpad). Check if your elbows are at about 90-degree angles with forearms parallel to the ground. If not, you may want to purchase an adjustable keyboard tray to slide it out from underneath the desk and push it back in place when not in use.
- Step 3 — Check the distance between your eyes and monitor: Your eyes should be roughly level with the top of the monitor and no more than an arm’s length away. If you have multiple monitors, consider getting an adjustable monitor mount so they can all be adequately aligned at eye level. Consider buying a monitor stand or stacking books under it to raise it to eye level for monitors that cannot be adjusted.
- Step 4 — Make sure all cords are out of the way and properly secured, so they don’t get tangled up during use, potentially causing trips and falls.
3 benefits of an ergonomic assessment

The goal is to keep your body in neutral positions that minimize strain and discomfort, especially in the back, neck, shoulders and wrists. Here are three other benefits:
1. Improving posture and reducing discomfort — Working at home is often associated with reclining on the sofa or sitting at a kitchen table, to the detriment of our bodies. An ergonomic assessment will help you identify the best way to sit and how you can support your spine and neck to minimize any pain or discomfort.
2. Creating a healthy working environment — Ergonomics looks at how the body interacts with its environment. Our workstations should be designed to suit our bodies, not the other way around. During an assessment, a physical therapist will look at everything from your chair and desk height to the position of your computer screen, keyboard and mouse.
3. Increasing productivity — It’s essential for us to feel comfortable doing our jobs well. An ergonomic assessment will identify where there is room for improvement in your home office to work more comfortably and productively.
Peak Performance can assist you with an ergonomic assessment for a more comfortable home office

Are you feeling body strain because of the setup of your work environment? One of our physical therapists can thoroughly evaluate your body, current and past medical history, and home and work environment. We virtually simulate or re-create specific tasks or setups to get a clearer idea of the nature of your work and your general capacity for performing such work and create a customized plan for your ergonomic needs.

Contact us today for more information or to schedule an initial appointment.
April 20, 2022
Can anxiety really be causing my arm pain?
The short answer is yes. Anxiety can cause pain and other symptoms in the arm.

Arm pain is widespread and affects many people daily. Some people may experience sudden sharp pain that comes on suddenly and doesn’t last very long, while others have a more chronic condition that’s more persistent.

In addition to arm pain, Harvard University links pain to other parts of the body due to anxiety and depression. The shoulder, elbow, wrist, and hand are all areas where you can feel arm pain when experiencing stress for several reasons.

How can anxiety cause arm pain?

Anxiety puts stress on your body. It can even cause physical symptoms, including muscle tension and aches. Here are three reasons why anxiety can cause arm pain:
1. Muscle tension — When you feel anxious, your muscles will tense up. Muscle tension is a natural response for the body when it feels threatened. The problem with muscle tension is that it can result in cramps and pain.
2. Numbness — Sometimes, when you suffer from muscle tension, blood flow to the area decreases, leading to numbness and a pins-and-needles sensation. Numbness is usually temporary, but if you have anxiety for a prolonged time, it can become more permanent due to chronic tension.
3. Panic attacks — Panic attacks can cause symptoms, including chest pain and shortness of breath. The pain from a panic attack is often related to muscle tension — the chest and arm muscles tighten up when you’re in the middle of a panic attack.
3 physical therapy techniques to reduce arm pain caused by anxiety

Anxiety, pain and stress can make daily living difficult for many. However, physical therapy techniques can help you to manage them and help improve your overall well-being. Here are three methods that can be used during or after your visit to see a physical therapist:
1. Diaphragmatic breathing — This kind of breathing exercise is a powerful way to help you relax and reduce muscle tension, which reduces pain.
2. Using heat to increase blood flow — Heat is therapeutic because it increases blood flow to an area, which helps relax tense muscles, improve flexibility, and relieve pain. Heat also releases endorphins, which help you feel better mentally. Heat should not be used immediately following an injury because it increases the inflammatory response by increasing blood flow.
3. Using aquatic therapy — This form of rehabilitation is carried out in swimming pools or other aquatic environments. Pain can be reduced by using aquatic therapy (also known as hydrotherapy). Hydrotherapy relies on natural resistance and support, reduced strain, and better blood flow to reduce arm pain.
Peak Performance can help treat your arm pain and anxiety

As the plethora of options available can be pretty overwhelming to a new patient, your physical therapist can use many safe and effective therapies to relieve pain, treat injuries, and help you manage your anxiety. Our physical therapists will construct an individualized treatment plan designed to reduce your pain and anxiety. We can perform a free screening on you to pinpoint specifics about your arm pain.

Contact us today for more information or to schedule an initial appointment.
April 9, 2022
Attack neck pain during pregnancy with these 5 PT methods
According to one medical study, 39.5% of pregnant women experienced back pain, and 12.4% experienced neck pain during pregnancy. Most pregnant women experience some degree of neck pain. In many cases, the pain is mild and manageable. However, neck pain can also be severe and present a significant challenge to daily activities. If you’re pregnant and have ongoing or worsening neck pain, you may want to consider physical therapy to reduce pain and gain more mobility.

What causes pregnancy-related neck pain?

There are several possible causes for neck pain during pregnancy:
- Weight gain — As your baby grows, your center of gravity shifts forward. This puts a strain on the back of your neck and upper back muscles. It can also lead to more stress and pain in joints like your hips.
- Posture changes — When your belly gets more extensive, you may start to lean backward to balance your growing weight better. This can force you to arch your back, which strains the muscles in your lower back. This position can also cause you to bend your head forward more. This can strain your neck muscles and contribute to neck pain.
- Hormones —The high levels of hormones in your body during pregnancy relax the joints in your pelvis, as well as other joints throughout the body — including those in the spine. This can make you more likely to injure a joint or strain a muscle or ligament by stretching too far or lifting something heavy. It also means your neck may be less stable and more prone to painful injuries.
What to do when you have chronic or extreme neck pain during pregnancy

When your neck pain is severe or ongoing, you should seek medical attention. Your health care provider or a physical therapist can help identify and diagnose the source of your pain.

A physical therapist can also build you an individualized treatment plan for neck pain. Your plan can include beneficial physical therapy methods such as:
- Soft tissue mobilization — This technique involves your physical therapist using their hands to apply pressure to tense neck and shoulder soft tissue. This is intended to reduce both tension and pain in your neck.
- Ergonomic recommendations — Your physical therapist can evaluate how you’re holding your neck and head during normal daily activities. They can recommend ergonomic corrections that can reduce neck pain.
- At-home care — Many therapy teams offer one-on-one appointments where the specialist comes to your home. This allows them to help you learn therapeutic exercises and treat your pain without you having to leave home.
- Therapeutic exercises — Your physical therapist can instruct you how to do many exercises intended to relieve neck tension and pain. One medical study reports that a combination of exercises and manual therapy methods helped 75% of patients reduce their neck pain.
- Virtual therapy — Often, you can meet with your physical therapist online if you can’t come to their clinic. This typically involves you working with your physical therapist over a Skype-like video feed, and the connection is secure to protect your privacy.
Neck pain during pregnancy is a common condition that many women suffer through. Luckily, several physical therapy treatment methods can help reduce this pain. If you’re one of the numerous women who experience neck pain during pregnancy, don’t keep living with it. Seek out help from a physical therapist.

Turn to Back in Motion Physical Therapy for neck pain treatment during pregnancy

At Back in Motion Physical Therapy, our goal is to reduce neck pain during pregnancy. Our staff possesses decades of combined experience in treating many physical conditions, including neck pain. We can perform a free screening on you to determine the source of your pain. Our physical therapists can then build you a personalized therapy plan designed to reduce your pain and help you finish your pregnancy with more ease.

Contact us today for more information about how we can help you with neck pain treatment or to schedule your initial appointment.
March 21, 2022
How can physical therapists help with slip, trip and fall prevention?
Physical therapists play an important role in helping with slip, trip and fall prevention. One of those roles is identifying mobility issues.

Mobility issues are those that affect gait, balance and coordination. These conditions can make it difficult to navigate stairs, walkways, or uneven surfaces at home or at work. Physical therapists can also help workers and their employers address overlooked dangers in a work environment that can increase the risk of accidents.

Ways physical therapists can help with slip, trip and fall prevention at work

Physical therapists can help an individual worker or a whole company improve their slip, trip and fall prevention. Some of the ways physical therapists can help include:
- Helping companies follow OSHA rules — OSHA has certain requirements for employers. As an example, the working conditions must be free of known risks. Workers should receive training designed to reduce these risks. Physical therapists come into play to provide specific instructions on how to reduce risks. They may even partner with the employer to deliver training to the employees.
- Assessing workplace environments — Slippery surfaces and/or poor lighting can lead to a slip, trip or fall at work. Physical therapists can help assess your workspace and identify issues like these and more, and identifying issues is the first step toward improved slip, trip and fall prevention.
- Helping implement new prevention measures — A physical therapist can point out measures that need to be put in place. They might recommend protecting all floor holes that could be accidentally walked into by workers. They may suggest that each elevated platform, floor, or runway should have a guardrail and a toe board. Fixes like these can help companies stay compliant with OSHA.
- Train employees to spot problem areas — Physical therapists can train employees to spot potential trip hazards. This is important when people are walking up and down stairs. Whenever you see an area without a handrail, consider how someone might trip over it or slip on something wet. Getting these things taken care of as soon as possible is essential if there is any chance of them happening.
- Advice on ergonomics — Physical therapists can help companies decide on office furniture. A good ergonomic chair, for instance, can be adjusted to fit your body perfectly. Some chairs also have lumbar support cushions that support your lower back and eliminate the need to adjust your position throughout the day.
What if you injure yourself in a slip, trip or fall at work? Armor PT can help

Physical therapists can play a vital role in preventing injuries from falls by teaching workers and companies how to address these dangers. They can also help people after an accident has occurred. For instance, our Armor PT physical therapists can conduct tests to see how well someone moves after an injury. They can also help build you a personalized recovery plan for your specific injury and help you learn how to prevent similar injuries in the future.

Please contact us today to schedule your first appointment if you have fallen at work and would like to be evaluated by one of our top-notch physical therapists.
January 3, 2022