Remaining in a seated position for extended periods of time can restrict blood flow to your lower extremities, causing flexion, which is a compressive force in the spine. Stopping to stand between long car rides and stretch is critical for your spine, as it releases the compression, allows for blood to flow to the nerves, and helps maintain flexibility.
1. Take frequent breaks during travel
Sitting in one position for an extended period of time can tighten your back muscles, which in turn can lead to pain and even muscle spasms. So then, it’s a good idea to schedule stops every 30 to 60 minutes so you can walk around and stretch your lower back. This activity loosens your muscles and encourages blood circulation, bringing nutrients and oxygen to your lower back.
In addition to scheduling regular stops, try adjusting the position of your seat every 15 to 20 minutes. You can also pump your ankles to stimulate blood flow and to provide a slight hamstring stretch. Basically, any movement that’s safe to perform while driving can contribute to the relief of your back pain.
2. Carry a cold pack for relief
More often than not, back pain is accompanied by inflammation. Applying a cold pack for 15 to 20 minutes can reduce this inflammation and numb sore tissues, both of which can relieve your pain.
Of course, finding relief through cold therapy on a road trip requires advanced planning. Here are a few simple options you can consider:
Before you leave on your trip, fill a cooler with reusable ice packs. You can also make your own customizable ice packs at home and toss them in the cooler.
Purchase instant ice packs at a pharmacy or general merchandise store. You can store these instant packs in the glove compartment of your car.
If you’re in a pinch, you can purchase ice and plastic bags on your trip—just make sure the bags are leak-free.
Regardless of which option you choose, remember to place a protective barrier between your skin and the cold pack to avoid ice burn.
3. Divide Journey
It seems counterintuitive, but sitting places more pressure on your spine than standing. So if your lower back pain is severe, consider breaking up your road trip into manageable stages. For example, rather than traveling 12 hours in one day, try 2 travel days instead. This strategy can help reduce the pressure on your spine—and it may encourage you to seek out unique tourist destinations.
Dividing your journey may cost you additional time and money—but it’s worth it if you can avoid lower back discomfort.
Let’s talk about some tips to get rid of lower back injuries from squats. In most cases, pain from squatting comes to technical errors; whether the pain is in the lower back or in the knees. Sometimes, the lower back pain can actually originate from the hips.
Understand first the technique for a safe and effective squat.
In a squat, you want to sit back and down — producing the movement from the hips and knees, and not the lower back.
If your hips roll underneath you and your back rounds, you place your lower back in a position that is at a greater risk for injury. The more your back rounds the greater the shear force on the spine, which is dangerous.
Likewise, if you overarch your lower back when your hips tip forward and your butt pops out, you’re not only compressing the spinal segments but using the muscles of the lower back to keep your spine from rounding forward. While preventing the spine from rounding is a good thing, doing so by only using the muscles of the low back will overwork those muscles and create soreness and potential injury. You can tell this happens when you complete the squat and your lower back feels overworked and tight.
Aim to keep your back neutral throughout the movement, meaning you don’t allow it to round or overextend. Use a mirror to monitor your low back position. This might be helpful for you to reduce your lower back injuries.
Physical therapy is often associated with post-injury or post-surgery recovery. However, this is a common misconception as physiotherapy can help with a wide range of health conditions, including chronic pain, neurological disorders, and age-related issues.
Physiotherapy can help manage chronic pain by identifying the root cause of the pain and developing a personalized treatment plan that includes exercises and other modalities to alleviate pain and improve mobility. Additionally, physical therapy can be an effective treatment for neurological disorders such as multiple sclerosis and Parkinson’s disease. Through various exercises and techniques, physical therapists can help patients improve their balance, coordination, and muscle strength.
Moreover, physiotherapy can play a significant role in managing age-related issues such as arthritis, osteoporosis, and balance problems. By developing an exercise routine and providing guidance on lifestyle changes, physical therapists can help seniors maintain their independence and improve their quality of life.
Another common myth is that physiotherapy is painful. While some discomfort may be expected during treatment, physical therapists work to minimize pain and discomfort through gradual progressions and the use of techniques such as massage and heat therapy.
At Tvastacare Physiotherapy, we understand the importance of physical therapy in managing various health conditions, and our team of experienced therapists is committed to providing personalized and effective treatment to our patients. Our state-of-the-art facility is equipped with the latest technology and equipment to provide the best care possible.
It’s important to note that physiotherapy is not a one-size-fits-all solution. Every patient’s needs are unique and require a tailored treatment plan. In addition to injury and accident rehabilitation, physical therapy can also be used to prevent future injuries, improve posture, and address chronic pain. It’s never too early or too late to start incorporating physical therapy into your health and wellness routine. By working with a qualified physiotherapist, you can take control of your physical health and achieve your goals, whether that be improving your athletic performance or simply living pain-free. Don’t let myths about physical therapy hold you back from receiving the care you deserve.
In conclusion, physiotherapy is not just limited to injuries and accidents. It can be an effective treatment for chronic pain, neurological disorders, age-related issues, and more. If you are experiencing any health condition that affects your mobility, function, or quality of life, consider reaching out to a physical therapist to see how they can help you. Call Tvasta Care to know more.
A stiff neck is a common condition that many people experience at some point in their lives. It can be caused by a variety of factors, such as poor posture, injury, or tension in the muscles surrounding the neck. Stiff neck can be uncomfortable and sometimes painful, but the good news is that there are many treatments available to help manage this condition. In this article, we’ll explore some of the most effective ways to treat a stiff neck.
Heat Therapy
Applying heat to the affected area is one of the most effective ways to relieve stiffness in the neck. Heat helps to increase blood flow and relax the muscles, which can reduce tension and alleviate pain. You can apply heat to your neck using a hot water bottle, heating pad, or warm towel. Just be sure to use a temperature that is comfortable and avoid burning the skin.
Cold Therapy
Cold therapy can also be effective in treating a stiff neck, especially if the stiffness is caused by inflammation. Applying a cold pack or ice pack to the neck can help to reduce swelling and inflammation, which can alleviate pain and stiffness. Just be sure to wrap the cold pack or ice pack in a towel to avoid damaging the skin.
Massage Therapy
Massage therapy can help to relieve tension and improve blood flow in the muscles surrounding the neck. A skilled massage therapist can use a variety of techniques to help reduce stiffness and alleviate pain. Massage therapy can be especially helpful for people who experience chronic stiffness in the neck.
Stretching Exercises
Gentle stretching exercises can help to improve flexibility in the neck muscles and reduce stiffness. You can try simple exercises such as gently tilting your head to one side, holding for a few seconds, and then repeating on the other side. You can also try rolling your shoulders backward and forward to help loosen the muscles in the neck.
Posture Correction
Poor posture is a common cause of neck stiffness. If you spend a lot of time sitting at a desk or looking at a computer screen, you may be more prone to developing a stiff neck. To correct your posture, try sitting up straight with your shoulders back and your head in a neutral position. You can also try using a supportive pillow or cushion to help keep your neck in a comfortable position.
Pain Relief Medications
Over-the-counter pain relief medications such as acetaminophen or nonsteroidal anti-inflammatory drugs (NSAIDs) can be effective in reducing pain and inflammation associated with a stiff neck. However, it’s important to follow the dosage instructions carefully and to avoid using these medications for extended periods of time.
Acupuncture
Acupuncture is a traditional Chinese therapy that involves the insertion of small needles into specific points on the body. Acupuncture can be effective in treating a variety of conditions, including neck stiffness. The needles help to stimulate blood flow and release tension in the muscles, which can alleviate pain and stiffness.
Conclusion
A stiff neck can be uncomfortable and sometimes painful, but there are many treatments available to help manage this condition. Heat therapy, cold therapy, massage therapy, stretching exercises, posture correction, pain relief medications, and acupuncture are all effective treatments for a stiff neck. If you’re experiencing persistent neck stiffness or pain, it’s important to seek professional treatment to determine the underlying cause and to develop an appropriate treatment plan. And if you’re looking for top-quality physiotherapy services to manage your neck stiffness, be sure to check out Tvastacare – our experienced and compassionate team is here to help you achieve your goals!
What is multiple sclerosis and what’s important in Physiotherapy for Multiple Sclerosis?
Physiotherapy for multiple sclerosis is very important. Multiple sclerosis or MS is caused by damage to the nerve fibers within the central system (brain and spinal cord) affecting movement, cognition, and behavior.
MS has additionally termed a disease because the system attacks the myelin (protective sheath) that surround the nerve fibers disrupting signals traveling along these fibers resulting in a loss of muscle control, balance, coordination, difficulty walking, and changes in mood.
Every person with MS includes a unique presentation. Symptoms are wide-ranging and variable. It affects more women than men and is caused by a mix of genetic and environmental factors.
Physiotherapy for multiple sclerosis will help with the symptoms of MS-like mobility, spasm balance, and coordination making life a good deal easier.
Physio can promote recovery when relapses occur maximizing potential and keeping an individual with MS as active the maximum amount as possible for as long as possible.
Benign MS – this can be the mildest kind of MS and involves few relapses (times when your symptoms flare up). However, someone with this kind of MS will have to have had only a few or no symptoms for about 15 years before a diagnosis is confirmed. this sort of MS may aggravate with age.
Relapsing-remitting MS – 80% of individuals with MS have this sort of MS. this implies you have got relapses followed by periods of remission when your symptoms reclaim. Relapses occur when new or old symptoms flare-up suddenly followed by a time of recovery or remission.
Secondary progressive MS – About 50% who have relapsing-remitting MS persist to develop secondary progressive MS within 10 years. The symptoms don’t heal once the relapse is over and slowly build up making everyday tasks tougher over time.
Primary progressive MS – this kind of MS implies that symptoms get steadily more severe with no periods of remission.
Diagnosis of sclerosis
Symptoms are very vague making diagnosis difficult. An individual may need to undergo many tests to substantiate a diagnosis and this could be a lengthy process.
If MS is suspected you may be remarked a neurologist who will conduct an in-depth neurological examination which can involve, magnetic resonance imaging (MRI), evoked potentials, or a lumbar puncture.
Functional grip exercises for physiotherapy for Multiple Sclerosis
What causes multiple sclerosis?
MS is caused by the inflammation of nerve fibers in the brain and the spinal cord. This inflammation occurs because white blood cells start attacking the myelin covering the nerve fibers, which then develop scars called lesions, or plaques.
This slows down and can even stop the messages traveling along the nerve fibers. Over time, the myelin can be completely broken down and the nerve fibers themselves can become damaged.
It is not fully understood what causes this damage to the myelin. It has been suggested to have genetic and environmental components.
There is no single gene that causes MS, however, research into the possibility of a combination of genes that make MS more likely are under investigation.
Alternatively, people who are related to a person with MS are slightly more likely to develop MS.
MS is relatively common in the UK, North America, and Scandinavia, but hardly ever occurs in countries such as Malaysia and Ecuador so research suggests that MS is more likely to occur in countries north of the equator suggesting climate influences. It has been suggested that MS could be triggered by a particular bacteria or virus which thrives in cooler environments. However, more research is needed in this area.
What are the effects/symptoms of multiple sclerosis?
The symptoms of MS vary from person to person as well as day today.
The most common symptoms include:
Non-Physical
Eye problems, including pain, double vision, some blindness, and difficulty focusing.
Bladder and bowel problems
Difficulty speaking and swallowing
Mood swings
Problems with learning and memory
Sexual difficulties
Physical
Fatigue
Muscle weakness, stiffness, and spasms (muscle contracting tightly and painfully)
Loss of balance, coordination, and dizziness making walking difficult
Pain (neuropathic or musculoskeletal)
Numbness or tingling of your skin
Physiotherapy will help with the physical symptoms of MS whilst also improving your energy levels and self-esteem.
Physiotherapy for multiple sclerosis
Physiotherapy can be of great benefit to people with MS. It helps maintain independence by improving symptoms such as fatigue and muscle spasm, as well as preventing loss of mobility, strength, and balance. Physiotherapists play a key role in the treatment of MS. Our specialized neurological physiotherapists at Tvastacare.com are experienced in treating people with MS.
Our dedicated physiotherapists at Tvastacare.com will help you achieve your maximum potential for physical independence, flexibility, strength, and fitness levels, and provide advice and support on any new movement problems that may arise. Physiotherapy for multiple sclerosis is important when the physical symptoms are changing, or during the recovery phase after a relapse. Physiotherapy aims to:
Help control and co-ordinate movement patterns.
Reduce spasticity and encourage more normal movements.
Regain functional abilities.
Keep muscles strong and strengthen those that are weak.
Keep joints mobile and prevent stiffness
Improve coordination and balance.
Prevent pressure sores.
Prevent muscle contractures
Reduce the risk of falling
Promote recovery
Physiotherapy treatment will depend on which symptom you are experiencing at the time and treatment programs will be tailored to your individual needs.
At Tvastacare.com we understand that MS not only affects you but those close to you. A structured program will be developed to incorporate family and carers and will be centered around:
Correcting posture with particular emphasis on the right way to stand, to walk, to rise from a sitting or lying position, and how best to position oneself for sleeping.
A range of exercises and physical activity to improve muscle strength and functional ability.
Specialized stretches to relieve stiffness or spasms
Exercises to build stamina and reduce fatigue
Exercises to promote coordination and balance
Advice on walking aids, ankle braces, or orthotic devices to aid everyday activities and minimize injury.
Hydrotherapy can help people with MS stretch tight muscles and improve posture in standing and walking.
Promoting normal and easier movement so that you can enjoy a more active life.
The treatment program is adjusted appropriately, following re-assessment when you have made progress or when your symptoms change.
At Tvastacare.com our motivated physiotherapists will therefore promote your independence by showing you how to help yourself in trying to regain your movement and coordination.
Physiotherapy for multiple sclerosis will also focus on activities of daily living and will maximize your potential and enhance your recovery.
Physical therapy should commence as soon as possible following an initial attack to allow you to reach your full potential and limit the progression of your symptoms.
Physio-services for MS often have a long waiting list and treatment is restricted to a few sessions. Our specialized neurological physiotherapists at Tvastacare.com are able to provide physiotherapy assessment and treatment as soon and as often as is required.
