Category: Back and Neck Pain

Physical Therapy Clinic in West BloomfieldBlogBack and Neck Pain
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By manish 0 Comments Back and Neck Pain, Physical Therapy

Are You In Search of Safe, Effective Pain Relief For Your Back and Neck Pain?

There are many reasons why one may develop back or neck pain. Back and neck pain may range from mild to severe, and you may experience accompanying symptoms.

Neck pain is most commonly caused by muscle strains, which can develop due to a cervical herniated disc, cervical degenerative disc disease, or cervical osteoarthritis. Anything that causes the spine’s anatomy to change can result in back pain, such as lumbar disc herniation, lumbar degenerative disc disease, sacroiliac joint dysfunction, or osteoarthritis!

Luckily, physical therapy can help relieve back and neck pain and help you get back to living your everyday, pain-free life. If you’re searching for pain relief from a chronic back or neck pain condition, give Premier Therapy Center a call today to schedule an appointment. We will help ease your symptoms and teach you how to manage your pain without using harmful medications.

Common causes of back pain

You don’t have to be lifting something heavy to sustain a back injury. Several factors can contribute to back pain.

The source of the pain comes from injury or irritation of the muscles, joints (including the intervertebral discs and facet joints), nerves or surrounding ligaments, and other soft tissue.

Some of the contributing factors are often associated with back pain are:

  • Improper posture or prolonged positions (i.e., prolonged sitting)
  • Spinal muscle and tissue damage (i.e., lifting strains or trauma from accidents)
  • Limited hip, spine, and pelvis mobility
  • Limited muscle flexibility
  • Spinal/pelvic muscle weaknesses (aka “core” weakness)
  • Poor abdominal, pelvic and back muscle coordination (i.e., compensations due to injury)

Unfortunately, a lot of people don’t seek treatment when back pain arises. They might assume nothing—except for medication and rest—can solve their back pain problem, and this simply is not the case!

Common causes of neck pain

Neck pain is most commonly caused by an injury to the tissues or bone structures in the neck; however, certain degenerative conditions can also lead to neck pain.

Some common conditions that give you a pain in your neck include:

  • Muscle strains –The muscles in your neck can become strained by overuse. Even something as simple as sitting at your desk all day with your neck craned toward the computer screen can lead to a strain on your neck muscles.
  • Illnesses – Certain diseases and ailments can result in neck pain, such as rheumatoid arthritis and meningitis.
  • Nerve compression – If you have a herniated disc in your neck or narrowing of the foramen (space where the nerves exit the spine), the nerves that branch out from your spinal cord can become compressed. In some cases, nerve pain can even extend from the neck all the way down to the hands and fingers — a condition known as “radiculopathy.”
  • Injuries – Whiplash is one of the most common injuries that result in neck pain, typically sustained by an automobile or high-impact sports collision. This is known as a “strain” injury, causing the head to whip back and forth rapidly, thus affecting the soft tissues in the back of the neck.

What should I do if I have back or neck pains?

If you’re experiencing back or neck pain, it is important to consult with your primary doctor right away. He or she will most likely perform a physical exam and may want to take some x-rays or a magnetic resonance imaging (MRI) test.

With an MRI, your doctor will be able to see your soft tissues, ligaments, tendons, and blood vessels, which can provide evidence of where your back or neck pain is stemming from. Once this is determined, your doctor will suggest a course of treatment, which will likely include physical therapy.

Back pain and neck pain can lead to a loss of productivity, and it is a common cause of disability. Because of this, it is important to seek the assistance of a medical professional immediately if you are suffering from back or neck pain.

How will physical therapy help my back or neck pain?

Physical therapy is an effective treatment for both back and neck pain. The goals and expected outcomes of these treatments include:

  1. Decreased pain and stiffness. By using passive treatments such as manual therapy, your physical therapist will help alleviate pain in the affected area and accelerate the healing process.
  2. Prevention of further issues. By learning proper body mechanics, you can avoid future injuries and prevent pain from recurring.
  3. Increased range of motion. Your physical therapist will implement flexibility exercises into your treatment plan, which will help increase the range of motion in your back and neck.
  4. Improved strength. Your physical therapist will create a specific exercise plan for your particular needs, which will aid in the strengthening of muscles in the affected area.
  5. Improved quality of life. Physical therapy can help you return to your normal routine much quicker, allowing for an overall improvement in quality of life.

Treatment plans are comprised of both passive and active methods. Passive treatments work to relieve pain, inflammation, and stiffness, while active treatments work to improve strength, flexibility, and function.

Common passive treatments for back and neck pain include ice and heat therapies, manual therapy, electrical stimulation, and ultrasound. Active treatments include targeted stretches and exercises that your physical therapist will prescribe.

Contact us today for relief!

Are you living with back or neck pain? If so, say goodbye today with the help of physical therapy. Contact us today to confirm your appointment and get started on the first steps toward pain relief.

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By manish 0 Comments Back and Neck Pain

Recognizing and Treating Herniated Disc Pain With Physical Therapy

Have you noticed excruciating back pain that wasn’t around a few months ago? The cause may be a herniated disc.

You might be wondering, how can you tell for sure whether you have this specific problem? And if you do have a herniated disc, what can you do about it? These questions don’t have to add confusion and frustration to your physical woes.

At our physical therapy clinic, we see disc herniations frequently among our patients with back, arm, and/or leg pain. If you’re experiencing discomfort in any of these areas, let one of our skilled therapists take a look and determine the true source of your pain.

What is a herniated disc?

Spinal discs are small soft structures found between vertebral bones. Their main jobs are to absorb shock and maximize mobility within the spine. On the outside, these discs are tough and fibrous, but on the inside, they are soft and have a gel-like consistency.

A herniated disc occurs when the tough outer layer of the disc (called the annulus fibrosis) ruptures. This allows the inner gel substance (called the nucleus pulposus) to leak out. The ruptured disc tissue can trigger an inflammatory response and compress nearby structures, including joint receptors and spinal nerve roots.

Common signs you may have a herniated disc

The pain with a herniated disc can be sharp. Pain, numbness, and tingling can radiate to other parts of the body, too.

While most herniated discs occur in the lower back, they also can occur in the cervical area. Symptoms are dependent on where the disc is located and whether or not it’s compressing a nerve. Keep in mind that you can have a herniated disc with no symptoms, which is another reason it’s a good idea to get a physical therapist involved.

Typically, one side of a person’s body is affected. You might experience arm and leg pain, tingling, numbness, or weakness. If the herniated disc is located in the back, you’ll likely experience pain in the buttocks, thigh and calf. If it’s located in the neck, you’ll likely experience pain in the arm and shoulder.

How is a herniated disc diagnosed?

Your doctor can diagnose a herniated disc with a physical exam. Your doctor can perform a neurological exam to check muscle strength, reflexes, walking ability, and the ability to feel touch. Imaging tests may be ordered to diagnose the cause of your pain.

A CT scan shows cross-sectional images of the spinal column and can pinpoint a herniated disc. An MRI creates images of the body’s internal structures and can also confirm the location of a herniated disc.

Risk factors for herniated discs

When you see a physical therapist for back pain or herniated disc pain, they will assess you for risk factors known to be linked to herniated discs. Many of these are unpreventable (gender and age) but others are lifestyle habits, including:

  • Smoking
  • Obesity
  • Male gender
  • Acute trauma
  • Age between 30 and 50
  • Frequent bending, heavy lifting, or twisting
  • Physically demanding occupation

A herniated disc is also often the result of aging and known as disc degeneration. With age, the disc becomes less flexible. Lifting heavy objects improperly can cause a herniated disc. Genetics can also factor in.

How does a physical therapist treat a herniated disc?

Herniated discs do not disappear magically on their own. Physical therapists are trained movement specialists who can help you to recover if you have one, however.

Physical therapy plays a critical role in recovery from a herniated disc.

There are a variety of physical therapy techniques they can use to help relieve your pain. A physical therapist will work with you to develop a treatment program if you have a herniated disc. The focus is on flexibility, core stability, and muscle strength.

Core strengthening exercises will strengthen the back muscles for better support. Flexibility and stretching exercises will enhance movement. Exercises for muscle strengthening will create a strong structural support of the back.

Treatment may also include passive and active treatments. Passive treatments by a physical therapist include hot and cold therapy, transcutaneous electrical nerve stimulation (TENS), and deep tissue massage. Heat therapy increases blood flow to the target area and enhances healing.

Cold therapy reduces inflammation and muscle spasm due to a herniated disc. TENS uses tiny electric currents to trigger endorphins and reduces pain. Deep tissue massage stimulates an increase in oxygen and nutrients for pain relief and healing.

All around, physical therapy can help you recover from a herniated disc and help prevent future injury to the spine. If you’re experiencing any symptoms of a herniated disc, it’s wise to see a doctor for an accurate diagnosis.

Ready to find true relief from herniated disc pain?

If you’ve been searching high and low for relief from herniated disc pain, your search can end here. Contact Premier Therapy Centers today to learn more about how physical therapy can help you to find pain relief and get back to living a comfortable life.

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By manish 0 Comments Back and Neck Pain, Health and Wellness, Physical Therapy

How Physical Therapy Can Relieve Herniated Disc Pain

Your Pain Ends Here.

Do you ever find yourself complaining of lower back pain that just won’t quit? You might have a herniated disc. Herniated discs can occur anywhere along the spine, but the lower back area is the spot most commonly affected. Back pain can be caused by tons of different medical conditions, but in many cases, it is the result of a herniated disc.

According to The National Institute of Health, “The highest prevalence [of herniated disc cases] is among people aged 30-50 years, with a male to female ratio of 2:1. There is little evidence to suggest that drug treatments are effective in treating herniated discs.” This is especially important because so many people try to lean on medication for relief, creating other health problems for themselves.

It is estimated that 60% to 80% of people will experience some type of lower back pain during their lifetime. There are many other names used in reference to a herniated disc, such as a “bulging disc” and “ruptured disc.” Regardless of the name, the treatment for this painful condition is the same, and physical therapy can help. Patients of all ages can receive relief and learn pain management techniques with regular visits to a physical therapist!

Why Do Herniated Discs Develop?

Spinal discs are work kind of like shock absorbers. They are soft and rubbery pads located between the bony vertebrae that help make up the spine. Spinal discs are made of a thick outer ring of cartilage and an inner gel-like material. They work to allow our backs to easily bend.

The spinal column also helps to protect the fragile nerves and your spinal cord. If the cartilage in your spinal disc is damaged or develops a defect, the gel-like substance can break through. This herniation will result in added pressure on the nerves. The result is intense pain in your lower back. Even small amounts of pressure on your spinal nerves can cause numbness, weakness, and pain.

Herniated Discs and Your Sciatic Nerve

If you happen to have a herniated disk, you can develop a condition called sciatica. Herniated discs in the lower back become as painful as they do because of the added pressure they apply to the sciatic nerve.

The sciatic nerve is made up of multiple spinal nerve branches traveling from the spine, down into the leg. If the sciatic nerve becomes pinched because of extra pressure, you will feel intense, uncomfortable pain radiating from the buttocks area, down along the back of the leg, and into the shin and foot.

The good news is physical therapy can work to reduce the pain caused by the condition! When you’re younger, your spinal discs are made up of almost 80 percent water. As you get older though, the water content lowers. This causes the discs to become less flexible, and increases the risk of tears or other issues.

Some of the other common reasons for herniated discs include:

  • Heavy lifting, or lifting things incorrectly
  • Impact sports
  • Excessive body weight or obesity
  • Traumatic injuries
  • Repetitive twisting movements (workplace or sport injuries)

How Do I Know If I Have a Herniated Disc?

Symptoms associated with a herniated disc may vary depending on where the injured disc is located on your spine.

Some of the more common symptoms you may experience include:

  • Weakness in the legs
  • Pain when bending or twisting
  • Pain that intensifies when sitting, coughing, sneezing, or bending
  • Burning, numbness, or tingling in the back, buttock, legs, and/or feet.

There is a solution to your problem that doesn’t involve expensive surgeries or addictive medications. If you think you may have a herniated disc or other back pain issues, physical therapy can help! We recommend scheduling a consultation with our physical therapist as soon as possible.

How Can Physical Therapy Reduce Pain From Herniated Discs?

Physical therapy is a totally safe, effective, non-invasive pain treatment option. It is designed to help patients of all ages heal from their injuries or age-related ailments. Our skilled physical therapist will use targeted therapy treatments to reduce and relieve back pain and inflammation, improve blood flow, and restore your range of motion.

Physical therapists are professionally trained to evaluate your condition and provide the correct exercises to meet your needs. Most of the exercises they will teach you can be done on your own at home as well, so you can continue treatment outside of appointments.

Come In & See Us Today!

Living with back pain is no easy task, but you don’t have to manage it on your own. Be sure to contact our office today to learn more about how our knowledgeable physical therapists can assess your current condition, and create a customized treatment plan specific to your needs. We’ll have you doing the things you love again, pain-free, in no time at all!

By manish 0 Comments Back and Neck Pain, Back Pain, Health and Wellness, Physical Therapy

Do You Suffer From Lower Back Pain? Physical Therapy Can Help

3 Easy Ways To Start Managing Your Pain

Dealing with back pain can be extremely uncomfortable and inconvenient. Tons of people turn to prescription medication to manage their pain, but with opioid dependence on the rise, many of them are looking for a better option. According to a study in the BMC Health Services medical journal, physical therapy can decrease dependency on pain medication while also reducing the out-of-pocket costs for patients.

Your physical therapist can provide simple strategies and exercises to help relieve your back pain during your appointments. Below are three techniques that can dramatically decrease your discomfort from back pain, and the best part is that you can even do them at home!

1. Work Your Hamstrings

A physical therapy session can get you on the right track to targeting specific hamstring muscles. When the backs of your upper thighs become too tight, your lower back has to do lots of hard work to compensate.

Your hamstring muscles are a deciding factor in whether or not your lower back joints become over-stressed. Stretching your hamstrings helps lengthen and loosen those muscles. It also may soothe your lower back — especially if you experience spasms.

At home, try bending over to reach down to your toes two times a day. Don’t strain as you reach down, and try not to let your knees lock up either. If you feel any pain, stop the exercise and talk to your physical therapist about alternative ways to lengthen your hamstrings. You don’t want to put any unnecessary stress or strain on your hammies, but this is a great way to stretch if you are able.

2. Be Active, But Take It Easy!

Sometimes taking it easy and resting up is the best way to relieve lower back pain. This is especially true if your pain stems from an injury or a re-injury to a specific spot. Resting and applying ice to the affected area is a good way to reduce swelling at home.

When it comes to chronic lower back pain though, getting up and moving around is much better and more effective at relieving pain than resting or lying around all day. Physical activity releases endorphins, which have natural pain-killing properties. They also improve your mood, which is an added bonus!

It’s important to work out and have a daily exercise routine, but make sure you don’t overdo it before consulting with a licensed physical therapist. Taking a walk every day is an easy way to make sure you’re staying limber and releasing those natural endorphins. Wearing a back brace can also be helpful, as it will support your lower back as you move around.

Physical therapy is a wonderful option as it delivers exercise benefits in a safe way – under the care of a professional. Your physical therapist will monitor your activity and make sure you’re aware of particular movements that might result in injury. They can also help you with flexibility and teach you exercises and stretches to help build up the muscles around your spine, which will in turn increase strength in your lower back. Having a greater range of motion will decrease the amount of stiffness you feel as well!

3. For Once, It’s O.K. To Go To Extremes

Alternating hot and cold packs on the lower back is a common option for relieving back pain, however, you don’t need to alternate if you prefer one temperature over the other! Using both hot and cold packs is not a must, but switching between the two extremes can provide a fuller range of benefits with relieving back pain.

There are many benefits to heated compresses. Hot compresses ease pain by blocking the “signals” that come from the nerves in your lower back toward your brain. Heat also increases circulation. This extra blood flow helps facilitate the healing properties found in your bloodstream. Cold compresses and packs come to the rescue with their ability to halt spasms, numb pain, and reduce swelling in the affected areas. Some people prefer one temperature over the other.

During physical therapy, your therapist will most likely apply one or both of these packs to the affected areas. It’s a good idea to ask your physical therapist about what kind of compress would be the best option for your at-home treatment. Both heating pads and ice packs are inexpensive and accessible options.

Call Our Office To Get Started

If you aren’t sure where to start with treatment of your lower back pain, have no fear! You don’t have to continue struggling with your pain. Contact Premier Therapy Center to arrange an evaluation with one of our licensed physical therapists. During your appointment, your therapist will teach you how to make simple and natural lifestyle changes that can decrease your back pain.

By manish 0 Comments Back and Neck Pain, Health and Wellness, Physical Therapy

Get Rid of Your Chronic Back Pain! 5 Ways a Physical Therapist Can Help Relieve Your Pain

How Physical Therapy Helps You Triumph Over Chronic Back Pain

Does chronic back pain keep you from living the life you want? This debilitating symptom, which may be caused by a variety of underlying issues, may make you wish you could just spend the rest of your life in your recliner. Actually, however, you can conquer your chronic back pain by getting out of that recliner and scheduling a course of physical therapy. Here are five ways that our physical therapist at Premier Therapy Centers can use this healing modality to help you put chronic back pain behind you for good.

1. Physical Therapy Strengthens Back Support and Resistance

A weak back is more likely to be a painful back. Muscles that don’t adequately support the back and spinal column leave you with postural problems that lead to pinched nerves, chronic musculoskeletal strain, and an increased vulnerability to acute injuries. Weak back muscles also tend to become easily stressed and strained, becoming inflamed, stiff and painful as their default state. Physical therapy exercises designed to beef up the strength of these muscles can provide the back with the support it needs. You’ll stand with a straighter posture, experience less day-to-day discomfort, and resist future injuries more easily.

2. Physical Therapy Increases Flexibility

Pain and stiffness go hand in hand where the human back is concerned. Osteoarthritis of the spinal joints, hips or pelvis can cause chronic pain. Muscles and connective tissues in the back reflexively tighten up in the presence of pain, which only makes you stiffer. Stretches and other physical therapy exercises can lengthen those muscles, loosening them up and increasing your pain-free back motion.

3. Physical Therapy Can Ease Inflammation

Chronic inflammation often means chronic back pain. Arthritis, autoimmune disorders, facet joint strain, tendinitis, and other such problems can leave you in constant discomfort. A physical therapist can figure out what kinds of exercises can help to increase circulation and reduce inflammation gently and naturally. Other options may include inflammation-busting techniques such as massage therapy, cold laser therapy, heat applications, cold applications, and ultrasound therapy to boost blood flow and help the tissues expel inflammatory substances.

4. Physical Therapy Guides You Toward a Less Painful Lifestyle

You might be your back’s worst enemy without even realizing it. Chronic back pain can be related to numerous lifestyle choices. Sleeping on the wrong kind of mattress, carrying too much weight, doing too much awkward bending or twisting in your workplace — these and other innocent errors can spell ongoing problems for your back. A physical therapist can point out these problems and suggest some healthy changes.

5. Physical Therapy Can Remap Your Brain’s Pain Response

Physical therapy may do plenty of good for diagnosed conditions, but what do you do if your chronic pain is idiopathic — stemming from no obvious source? Even in this situation, a physical therapist can help you. Physical therapists can employ “brain rewiring” through mindful awareness techniques that enable chronic pain sufferers to stay calm in the face of their symptoms. Since pain is greatly worsened by accompanying anxiety, you can learn how to minimize the pain signals’ effects on your psyche, thus allowing them to fade into the background.

Are You Ready to Talk to a Physical Therapist?

Physical therapy could do wonders for your aching back, but only if you’re willing to take that first essential step. Contact Premier Therapy Centers today and schedule an initial appointment!

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By manish 0 Comments Back and Neck Pain, Health and Wellness, Physical Therapy

What do you think is causing your back pain? Could it be a herniated disc? Find out.

Has anyone ever told you they have a “slipped disc”? This term is actually a misnomer since discs don’t really “slip” but either degenerate, bulge, or herniate. Fortunately, a physical therapist can treat all these issues to resolve your back pain!

The latter condition, called a disc herniation, occurs when the outer layer of the disc tears. This allows the disc’s inner gel-like substance to leak out into the surrounding joint area. This ruptured disc tissue can then press on nearby structures, like nerve roots and joint spaces.

Could this be what’s causing your pain?

Top Signs and Symptoms of a Herniated Disc

Not all herniated discs cause pain, and even if they do cause pain they won’t all present in the same way. But there are some common signs and symptoms we see among our patients who come to us with this type of spinal condition. They include:

  1. Back pain and stiffness. This usually occurs right around the level of the herniated disc. There may also be overlying muscle spasms as a protective response.
  2. Pain, numbness, and tingling that radiates into an arm or leg. This happens if the herniated disc compresses a nearby spinal nerve root.
  3. Weakness in an arm or leg. Again, this is caused by compression of a nerve root near the injured disc. Many people notice foot drop (an inability to flex their ankle up), weakened grip strength, or frequent tripping or “clumsiness.”
  4. Pain that gets worse with certain movements. In many cases, forward flexion (bending forward in the spine) can cause a herniated disc to bulge even more out of place, which can increase pain or cause it to peripheralize (move farther down a limb). Meanwhile, backward extension (leaning backward in the spine) can cause the herniated disc to retract back into better alignment, which can decrease pain or cause it to centralize (move up a limb and closer to the spine).

Risk Factors for Herniated Discs

A herniated disc can happen to anyone, but you may be more at risk if you:

  • Sit a lot
  • Do a lot of frequent bending, heavy lifting, or twisting
  • Have a physically demanding job
  • Suffer a traumatic event, such as a fall or auto accident
  • Smoke
  • Are obese or overweight
  • Are male
  • Are between the ages of 30 and 50
  • Have a family history of disc and spine problems

What a Physical Therapist Can Do for Your Herniated Disc

Scientific evidence shows us that individualized physical therapy in addition to education and lifestyle advice is highly effective for reducing chronic back pain, including back pain caused by a herniated disc. In fact, it’s considered best practice to seek conservative treatment options like physical therapy long before undergoing any surgical intervention. And because physical therapy is non-invasive, it doesn’t expose the patient to potential risks and adverse reactions of surgery, including opioid addiction, failed back surgery syndrome (FBSS), and post-operative pain, bleeding, and infection.

If you believe you have a herniated disc, we encourage you to see a physical therapist at Premier Therapy Centers. He or she can perform various tests and assess your history to make or confirm a diagnosis, so you’ll have a better understanding of what you’re dealing with. Then, he or she can prescribe customized interventions to alleviate your symptoms, heal the injured disc, and perhaps most importantly prevent recurring problems! Expect services such as:

  • Core stabilization exercises
  • Stretches to improve mobility elsewhere in the body, especially the shoulders and hips
  • Non-invasive modalities like electrical stimulation, cold laser therapy, and diathermy
  • Manual therapy, including massage and traction.
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By manish 0 Comments Back and Neck Pain, Health and Wellness, Physical Therapy

Get Back to Comfort with These Back Exercises – All of Which You Can Do at Home!

Are you feeling back pain after being quarantined to your home? You may be wondering, “Why is this? I’ve barely left the couch!” Well, therein lies the issue.

The sedentary lifestyle that I’m sure many people have experienced since being quarantined to their homes can actually lead to more aches, pains, and discomfort than one may think – especially in the back.

Your body, quite simply, was made to move! With gyms and exercise classes closing down, for the time being, it can be difficult to find the motivation to get your daily physical activity while sitting at home. Luckily, there are several easy exercises you can do on your own to relieve your back pain and get moving!�

Always exercise and stretch within your comfort zone. Never push into pain and if you are unsure of doing any of the exercises below, simply consult your physical therapist first.

6 exercises to stretch those back muscles:

  • Lumbar Rotation Stretch in Lying. Back giving you troubles? Try a Lumbar Rotation Stretch in Lying. Lying sideways with your top knee bent and bottom knee straight, gently rotate your torso so your head is facing the opposite direction of your legs. Hold the stretch and then switch sides. This will stretch out your back and get you feeling comfortable once again!

Here is a video for your reference: https://vimeo.com/333092920/1dbb30daae

  • Bird Dog (Leg Slide). With major businesses shutting down, we know how disappointing it is to not be able to attend the weekly yoga classes you enjoy so much. Fortunately, you can bring the same yoga stretches to your own home. Begin on the floor with your knees bent beneath you and your hands flat in front of you, so your back is flat toward the ceiling. Stretch your left arm out in front of you and your right leg out behind you, so your toes are pointing down at the ground. Hold this stretch and then repeat on the opposite side, with your right arm and your left leg. The Bird Dog (Leg Slide) exercise is great at targeting the back muscles to give you that relieving stretch you’re looking for!�

Here is a video for your reference: https://vimeo.com/371130374/85ad5de4ee

  • Hip Bias Lunges (Back Heel Down). Who doesn’t love a good lunge? This is a great exercise to get you moving. As a bonus, it not only targets your back but also focuses on your knee muscles. Begin standing in a slight lunge position with one leg slightly bent out in front of you and the other leg straight behind you. Lean your torso forward so it is almost in a 90-degree angle with the floor (this will cause your back leg to bend, as well). Hold this stretch and continue reps on the side you are on, then switch sides repeating the same steps.

Here is a video for your reference: https://vimeo.com/391227766/dc90917bdc�

  • Standing Hip Abduction 45 Degree Angle Back Arom. This exercise may have a lengthy name, but we promise it’s not that difficult! For this exercise, you will need a chair or something else to steady yourself. Stand with your left hand on the back of the chair and place your right hand on your hip. Keeping your back straight and face forward, slowly kick your back leg out behind you until you feel the stretch in your back. Continue a few reps and then switch sides, placing your left hand on your hip and kicking your left leg out behind you. Make sure to always keep the opposite hand on the chair to steady yourself.�

Here is a video for your reference: https://vimeo.com/285854056/0165cea4f4

  • Standing Shoulder Flex/Hip Extension With Back Arch (Wall). Another exercise that has a lengthy name but is very easy to do! For this exercise, you will begin standing with your hands outstretched directly in front of you on a wall. In a fluid “swinging” motion, extend your right arm and left leg behind you so your back is arched, then bring them both toward the wall. Continue doing this in fluid motions. After a few reps, repeat this exercise on the other side of your body, with your left arm and right leg.

Here is a video for your reference: https://vimeo.com/394420569/71808708d0

  • Neural Mobility SLR (Outward Turn). Looking for a great way to stretch your back, legs, and glutes at the same time? This exercise is for you! Begin by laying down on your back with both arms clasped around your right hamstring. Raise that leg in the air, keeping the left one bent with your feet flat on the ground. Flex your right foot that is in the air so that the bottom of your foot is flat facing the ceiling, then point that foot so that your toes are straight up toward the ceiling. Then, slowly bring that leg back down to a bent position between your hands. Continue for a few reps and then switch legs, repeating the same steps.

Here is a video for your reference: https://vimeo.com/370059225/1087fe3a40

Questions?

If you have any questions about any of these exercises or if you are looking for more ways to relieve back pain during the quarantine, call or message Premier Therapy Centers at any time. We want to make sure you are as comfortable as possible while also staying active at home!

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By manish 0 Comments Back and Neck Pain, Health and Wellness, Herniated Disc, Physical Therapy

What Herniated Disc pain feels like and when you should see a physical therapist

Did you know that a herniated disc can occur anywhere in your spine? At Premier Therapy Centers, we see disc herniations frequently among our patients with back, arm, and/or leg pain.

If you believe your pain and dysfunction is caused by a herniated disc, we encourage you to contact Premier Therapy Centers today to schedule an appointment with a physical therapist. Our experienced team can help you understand the source of your symptoms and heal the injured disc so your relief is longer-lasting.

How to Know if Your Back Pain is Caused by a Herniated Disc

Spinal discs are small soft structures found between vertebral bones. Their main jobs are to absorb shock and maximize mobility within the spine. On the outside, these discs are tough and fibrous, but on the inside, they are soft and gel-like. A herniated disc occurs when the tough outer layer of the disc (called the annulus fibrosis) ruptures. This allows the inner gel substance (called the nucleus pulposus) to leak out. The ruptured this disc tissue can trigger an inflammatory response and compress nearby structures, including joint receptors and spinal nerve roots.

Interestingly enough, not all herniated discs will lead to pain (especially because the discs themselves are relatively low in innervation and vascularization). However, when a herniated disc does cause symptoms, these symptoms often include:

  • Neck or back pain, stiffness, and muscle spasms at the level of the injured disc
  • Arm or leg pain, numbness, tingling, and weakness (if the herniated disc compresses on an adjacent nerve root that innervates the affected limb)
  • Pain that worsens with forwarding flexion or prolonged sitting—forward flexion may also cause the pain to “peripheralized” or move further away from the spine
  • Pain that improves or “centralizes” (moves toward the spine) with spinal extensions, such as when lying down or lying prone

A herniated disc is similar to a bulging disc; in the latter condition, the disc tissue may protrude out of place but will not rupture.

Risk Factors for Herniated Disc

In addition to analyzing your symptoms and performing various tests and measures, a physical therapist can help you determine if you have a herniated disc by assessing your medical history and lifestyle. We’ll look for risk factors known to be linked to herniated discs, including:

  • Physically demanding occupation
  • Frequent bending, heavy lifting, or twisting
  • Age between 30 and 50
  • Male gender
  • Obesity
  • Smoking
  • Acute trauma, e.g., auto accident or fall

When to See a Physical Therapist for Herniated Disc Treatment

Research shows that physical therapy is effective in treating herniated discs. If your symptoms are affecting your activities of daily life or work, or if your symptoms persist for longer than two weeks, we recommend consulting with a physical therapist. Physical therapy interventions like spinal traction, corrective exercises, and non-invasive modalities like electrical stimulation or diathermy can heal the injured disc, alleviate pain, and help you avoid recurring issues.

Physical therapy may also be indicated if you’ve been told by a surgeon that you could need spinal surgery to fix the herniation. In many cases, surgeons ask their patients to work with physical therapy before undergoing a spinal fusion or disc decompression procedure to preemptively improve core strength and spinal health. This can maximize surgical outcomes and reduce the risk of complications post-operatively.

Interestingly, research shows that even “idiopathic” cases of back pain (conditions with no known cause) respond positively to physical therapy. In other words, even if it’s not entirely clear whether you have a herniated disc, our services can still help. Contact�us today!

By manish 0 Comments Back and Neck Pain, Joint Stiffness and Pain, Physical Therapy

Addressing Chronic Back Pain: Tips to Help You Feel Better Faster

Do you periodically find yourself disabled by bouts of back pain? Do you experience ongoing back pain that never gives you a moment’s relief? Whatever form it may take, back pain can put all kinds of limits on your life — until you finally start taking the necessary steps to address it head-on. But you don’t have to schedule major surgery or allow yourself to become addicted to prescription painkillers just to keep this lurking monster at bay. Conservative strategies such as physical therapy and smart lifestyle practices can help you manage your chronic pain for life. Ask our physical therapist to evaluate your conditions and recommend specific treatments! Schedule an appointment with Premier Physical Therapy Centers today!

What Is Chronic Back Pain?

If you’ve ever injured your back in a car crash, high-impact sports injury or work-related accident, you know just how bad back pain can get. As horrendously painful as that acute back pain may be, however, at least it goes away at some point. Chronic back pain hangs on long after an acute injury or another ailment should have resolved it through healing. Technically, back pain is categorized as chronic if it continues for at least 3 months — and in many cases, chronic back pain can haunt sufferers for years. This is especially true if your back pain stems from an irreversible or progressive condition.

Typical Causes of Chronic Back Pain

The first step in addressing your back pain is having some understanding of its cause. Chronic back pain can be caused by many underlying issues, from an acute injury that failed to heal correctly to chronic health problems such as:

  • Degenerative disc disease, a condition in which the spinal discs bulge and flatten
  • Arthritis in the facet joints that mobilize your spinal column
  • Chronic muscle or connective strain due to stress, overuse or repetitive motion
  • Muscle knots associated with fibromyalgia, myofascial pain syndrome and other chronic problems
  • Physical or postural imbalances that lead to chronic muscle strain and soreness
  • Congenital deformities such as scoliosis
  • Excess weight from obesity or pregnancy
  • Herniated discs that compress spinal nerve tissue

Chronic back pain doesn’t always limit itself to your back. Conditions that involve pinched nerve roots may send pain and other odd sensations into your upper or lower extremities.

How Physical Therapy Can Help You Fight Back

Don’t fall into the trap of feeling helpless against your chronic back pain. Our physical therapist can analyze your current condition to determine the exact cause of your symptoms. We can then prescribe, not just physical therapy exercises, but an entire way of living that helps you maintain optimal day-to-day comfort. Here are some tips you can incorporate into your new pain-management routine:

  • Exercise – Regular physical therapy exercises to strengthen your core muscles (including the muscles of the abdomen, pelvis and lower back) can stabilize your spine and ease muscle pain.
  • Change your ergonomics – Move things around in your workplace so that you can reach frequently-needed items with a minimum of stooping, bending or twisting.
  • Sleep differently – Switch to a different type of mattress or adjust your sleep position to minimize nighttime (and next-day) pain.
  • Pursue stress reduction – Yoga, meditation, and other stress-busting techniques can help you keep your back muscles relaxed.
  • Improve your nutrition – Emphasize anti-inflammatory foods, “nature’s medicine” for chronic pain. Our physical therapist can also prescribe exercises to help you lose weight, thus taking pressure off of your spine.

Ready to learn more about how to fight chronic back pain? Contact�Premier Physical Therapy Centers today!

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By manish 0 Comments Back and Neck Pain, Back Pain, Health and Wellness, Physical Therapy

3 Simple Ways to Reduce Lower Back Pain

Are you suffering from lower back pain? If so, you know how debilitating it can be. It seems easy enough to take medication to ease the pain, but with over-dependence on prescription medication becoming a national epidemic, many people with lower back pain are looking for a simpler solution. According to a study published in BMC Health Services, physical therapy has been known to prevent habit-forming dependencies on prescription medication, and to reduce the overall health cost that a patient will have to pay for pain relief.�

In fact, your physical therapist will not only help relieve your lower back pain during your sessions, but they can also provide simple pain-relief strategies that you can carry into your daily life. Some of the best pain-reducing techniques that you can undertake both at home and during physical therapy include:

1. Find a natural balance between your rest and activity.

Bed rest is a common initial prescription for lower back pain in some cases. It is especially true if your pain comes from an injury or re-injury. In fact, resting while applying ice packs is a time-honored way of reducing swelling in the first day or two. However, for chronic lower back pain, moving around is much better medicine than lying around. Physical activity releases your natural endorphins, which have both mood-lifting and pain-killing properties.

Of course, it is important not to overdo your workouts before consulting with your physical therapist. Keep it simple by taking a light walk or getting some household chores done, in order to limber up your back and release those helpful endorphins. If a brace helps in relieving your pain, wear it to support your lower back as you move.

Physical therapy is an important exercise option. It delivers both the benefit of exercise and the watchful eye of a professional to make sure you are using proper technique and remaining sage. Your physical therapist can warn you about moves that risk re-injury and will work with you on both flexibility and strengthening moves. These exercises are meant to build up the muscles that support your spine, in order to ease the pain on your lower back. They also help provide greater range-of-motion as you work through that back stiffness. �

2. Focus on your hamstrings.

While it is not something that backs pain sufferers always consider, your hamstring muscles can play a key role in whether or not your lower back joints become over-stressed. When the backs of your upper thighs are too tight, your lower back has to work in overtime, in order to compensate. Stretching your hamstrings helps to lengthen those muscles, which can help to soothe your lower back — especially when it’s in spasm.

A physical therapy session can help you identify specific stretches for your hamstring muscles, and will help in explaining how the two muscles affect one another. In the meantime, try bending over and reaching for your toes twice a day. Don’t strain as you reach down, and try not to lock your knees. If you feel any pain at the outset, discontinue the exercise, and talk to your physical therapist about alternative hamstring lengthening exercises.�

3. Alternate between ice and heat remedies.

Alternating hot and cold compresses or packs on your lower back can help in providing significant pain relief. If you prefer one remedy over the other, it is not necessary to alternate every time, but often alternating the two extremes can help provide a fuller range of benefits.

Heat works to increase your circulation, and when your body experiences that extra blood flow, your healing properties are initiated in your bloodstream. Hot compresses and packs also ease pain by blocking the painful “signals” that run from the nerves in your lower back to your brain. However, cold packs can also come to the rescue with their ability to numb the pain, halt spasms, and reduce swelling in the affected area.

During physical therapy, you’ll receive expert applications of these ice and heat therapies. Your physical therapist can also recommend the best types of hot or cold remedies for your specific condition. As a general rule, ice packs and heating pads are good all-around options, as both are effective, inexpensive, and readily available.

Contact us for assistance:

If you are unsure where to begin when it comes to treating your lower back pain, contact Premier Therapy Centers in West Bloomfield & Commerce Township today to schedule a consultation. During your first session, you can get started on learning how to make simple changes that will decrease the severity and frequency of your lower back pain episodes. Our dedicated physical therapists will be here to assist you every step of the way, and will help you reach each of your goals on your journey toward long-lasting pain relief!