• Home
  • Staff
  • Therapies
  • Classes/Events
  • New Patients
  • Health Partners
  • Wellness
  • Blog
Health in Motion Physical Therapy

New Parents - Tips for Decreasing Neck & Back Pain

4/15/2016

0 Comments

 
Picture
Are you a new mom or parent of young children? Are you noticing an increase in low back
or neck pain?

With little ones in tow, you may have noticed that you are bending and twisting a lot more than you used to. These types of movements can lead to back and neck strain, resulting in a very tired and achy mama or papa at the end of the day.

Here are some tips to keep in mind to minimize the amount of bending over and twisting you do throughout the day:
  1. If you need to get down to the floor to pick something up, instead of bending, perform a squat or get down on one knee.
  2. Get as close as you can to the object you are picking up.
  3. Tuck your tailbone while engaging your lower abdominal muscles. (This protects your low back.)
  4. As you stand, push with your legs and exhale to encourage more lower abdominal activation.

Here's an example using the steps above:
The car seat is on the ground and you need to use it. Stand close to the car seat and squat or get down on one knee. Before you pick it up, tuck your tailbone. Push using your legs and exhale as you stand, holding the car seat.

More tips to keep in mind:
  • Always face your body to the area of your attention.
  • Try to keep things you will need close to you. (This may involve planning ahead.)
  • If at anytime you need something that is not located right in front of you, avoid twisting to reach it. Instead, stop what you are doing and turn your body so you are facing what you need.

Using another example:

Your toddler is standing by the car and being uncooperative about getting into their car seat. Stand close to your child and practice steps 2-4 to pick him/her up. If you are not facing the area, turn your body so you are facing the open back door.
As best as you can, lower yourself into a semi squat, keeping your abdominal muscles engaged as you place your toddler into their car seat. (If there is room, you can try putting one knee on the edge of the back seat for support as you place your child into the car seat.)
If the car seat is in the middle and out of reach, get yourself and your child into the car. Once you are in the car and able, turn your body to face the car seat before helping your toddler into their seat.

This may sound like a lot to think about when you're in the heat of the moment. Just remember, anytime you can limit the amount you bend or twist, you are decreasing strain and ultimately pain to your low back & neck. All those little movements accumulate throughout your day. Keep these tips in mind and it will lead to a happier you at the end of the day.

Want more posture tips? Call our office to schedule an appointment or come talk 1 on 1 with one of our physical therapists at the Baby Expo on April 16th, 2016! 

0 Comments

CranioSacral Therapy & the Newborn

3/24/2016

0 Comments

 
Picture
WHAT IS THE CRANIOSACRAL SYSTEM AND CRANIOSACRAL THERAPY?

Craniosacral Therapy dates back to the early 1900’s when osteopathic physician William Sutherland contemplated the idea that the bones of the skull were not fused in childhood, but moved.  Being the innovative type, Dr. Sutherland put an old leather football helmet on his head that he modified with screws over each cranial bone. He proceeded to tighten the screws over each bone to restrict its movement. His wife wrote down her observations.  She noticed changes in personality, pain, coordination, balance, and sensation.  Since he could not tolerate these changes, he taught himself how to put his cranial bones back into alignment.  Cranial manipulation was born.


Further research began in the 1970’s when osteopathic physician John Upledger was assisting a spine surgery. The neurosurgeon asked him to hold the dura mater, which is the outer covering of the brain and spinal cord. As he attempted to hold it still, it kept rhythmically moving out of his forceps. Unable to understand this movement, Dr. Upledger spent the next 40 years researching and developing a theory  of the craniosacral system and craniosacral therapy.

The dura mater forms a sac around the brain and spinal cord with attachments on the skull (cranium), mouth/facial bones, and sacrum (tailbone area).  Cerebrospinal fluid fills and pulses through this sac to bathe, nourish, and protect the brain and spinal cord. Since this system influences the development and performance of the brain and spinal cord, an imbalance or restriction could potentially cause any number of problems such as headaches, pain, TMJ dysfunction, scoliosis, lack of motor coordination, learning disabilities, ADHD, and other health concerns.

Craniosacral Therapy is a very gentle manual technique that uses the force of less than the weight of a nickel to assist with removing restrictions and promoting optimum alignment and balance in the craniosacral system.

WHY IS CRANIOSACRAL THERAPY BENEFICIAL FOR NEWBORNS?

As our babies proceed through the birth canal, they receive their first craniosacral treatment.  Their cranial bones and membranes shift and mobilize through the canal molding their heads.  However, birth difficulties can arise such as the cord being wrapped around the neck, being stuck in the birth canal requiring suctioning or a cesarean section, fetal distress, or  neck issues coming out of the birth canal to name a few.  These types of trauma may contribute to torticollis, colic, breast-feeding problems, developmental delay, strabismus (cross-eyedness), esophageal reflux, hyperactivity, recurrent ear infections, seizures, and learning disabilities. Craniosacral therapy may be of help with all of these symptoms.
 
Much of the time, we may not have the answers as to why these challenges occur after birth. Here is a scenario to think about.  The baby becomes stuck in the birth canal and endures hours of contractions before being birthed using suction or cesarean section. This may place stress on the cranial bones and dura mater which in turn may stress the nervous system.  Some of the most vulnerable nerves are the cranial nerves that come off of the brainstem which extends from the spinal cord at the top of the neck inside the bottom of the back of the skull.  There are 12 cranial nerves that innervate the muscles and provide sensation to the nose, eyes, jaw, face, ears, tongue, stomach, bowel, neck and other organs. One of the most common nerves that can become irritated is the vagus nerve that passes through the jugular foramina which is a hole in the bottom of the skull.  The jugular foramina is located behind, below, and 1 inch inward from the ear canals. The vagus nerve is influential in stomach, bowel and swallow functions.  Colic, torticollis, and esophageal reflux may be symptoms of vagus nerve dysfunction. 

As you may guess, structurally, the top of the neck and bottom of the skull are extremely important structures to have in proper alignment.  Craniosacral Therapy is a gentle, non-invasive technique used to facilitate this alignment and improve nerve dysfunction.  Most babies really seem to enjoy Craniosacral Therapy.

At Health in Motion Physical Therapy we see many older patients that have struggled all their life with migraines and neck pain related to birth trauma. If we can assist the body with correcting these issues in infancy or childhood, these health challenges may be prevented.

Already a patient of Health in Motion Physical Therapy? We offer one free craniosacral session for your newborn if you were seen at our clinic during your pregnancy. Call our office staff for more details or to schedule your baby's first visit today!
0 Comments

6 Ways to Prevent Injuries Cross Country Skiing

2/10/2016

0 Comments

 
Many of you are getting outdoors and enjoying the crisp air of winter. For those of you who enjoy cross country skiing, whether it's classic or skate skiing, here are some tips to keep your season fun and pain-free:
Cross Country Skiing in Bozeman Montana
  1. Engage your lower abdominal muscles by slightly tucking your tailbone under, making sure that as you perform this movement, your neck stays relaxed. Maintain this engagement throughout any movement.
  2. Think about elongating through your spine to the top of your head.
  3. Be mindful of your neck at all times of movement. Notice if there is any tension. If so, relax your neck muscles.
  4. Gently squeeze your shoulder blades down and in, holding this position with use of your arms. It's important to practice isolating this without tension in your neck or the tops of your shoulders.
  5. Engage your buttock muscles with your kick back.
  6. Keep your hands relaxed through your polling. This will also help to keep your shoulders and neck relaxed, encouraging more push using your leg muscles.
I know it can sometimes be a challenge just staying upright on cross country skis. These techniques will help to strengthen your core and be more stable while skiing. The goal is to avoid compensation that can lead to an overuse injury.
It's amazing how easily we fall into unhealthy habits without realizing it, sometimes creating our own pain. Our physical therapists are trained to catch these faulty movement patterns, and sometimes, just being aware of them can help. We can watch your posture while you're doing your favorite activity and give you the techniques to use to alleviate those aches that pop up.
If you are experiencing pain that is limiting your "play time", contact us. We are here to help!

0 Comments

Take the Challenge!

7/24/2015

0 Comments

 
Picture
Image courtesy of Stuart Miles at FreeDigitalPhotos.net
Do you ever wonder why your back is sore at the end of the day?  Are you aware of how many times you bend over to pick something up?  Do you twist your neck to look over your shoulder or twist your back to grab something? 
Now that it is summer, we are busy being active in the outdoors, camping and going to barbeques.  Often with these various activities, we are loading up coolers, bicycles, camping gear, etc.  It is easy to be rushing around or forgetting to ask for help with picking up or carrying something heavy. 

Trust me, you want to start, at this moment, making some changes to how you move, carry, and lift things, even if it is light-weight.  This will help to prevent neck and low back pain.  And in the long run make a big difference to how you feel at the end of the day!

Some tips to keep in mind throughout your day:

1.  Try squatting or get down on 1 knee to reach the floor.

2.  When picking up something from the floor, get as close to the object as you can.

3.  As you stand up, tuck your tailbone, squeeze your gluteal or butt muscles, and push your feet into the floor as you stand.

4.  When reaching for something or putting an object you are are carrying onto a counter or shelf, always square your body (shoulders and hips) so your whole body is facing the area or object.

5.  If you want to move an object from one area to a different area, move or turn your whole body towards the area you will be at next.  This will help you to avoid twisting your neck and back, putting less strain on your spine.

Here’s the challenge part:

Notice how you feel when you wake up.  I challenge you, for one day, to keep track of how many times you bend over.  How many times do you twist your neck or back?

Notice how your body feels at the end of a busy day.

Congratulations!  Now you have increased your awareness of some of your movement patterns.  Great job!

Ready for the next Challenge?

On a different day, keep track of all the opportunities you take to practice healthier movement patterns such as, squatting, moving your whole body instead of twisting your neck or back, tucking your tailbone before you lift something, etc.

Reflect on how you felt at the beginning of your day.  How do you feel now at the end of your day?

It takes awareness to change unhealthy movement patterns.  And it takes time to break habits, so be gentle on yourself.

Every time you can notice and optimize a movement pattern, you are decreasing strain on your neck and low back.  Over time this will become easier and lower chances of injury.

Ready to take the challenge? Report your observations, struggles, thoughts below! So curious on what you discover! Good luck!

0 Comments

Why Ice Grippers?

2/25/2015

0 Comments

 
Picture
Image courtesy of dan at FreeDigitalPhotos.net
It's that time of year of cold, snowy, and sometimes icy conditions.   Are you ever hesitant to go outside out of fear of slipping on the ice?  Or missing your daily outdoor walk or run? 


I recommend purchasing a pair of ice grippers.  Ice grippers are placed on the bottoms of you shoes or winter boots and provide a tremendous amount of traction to prevent slipping on the ice. They also make it easier to walk on hard packed snow.

Ice grippers enhance your comfort and confidence while walking or being active in icy conditions.  This prevents your body from tightening up and allows for more optimal and efficient movement with balanced use of your muscles. 

There is quite the range of options of various styles of ice grippers.  I used Yaktrax for years until I discovered Shoe Boot Tread Grips.  I particularly like these for the amount of traction they provide and durability.  
Ice grippers can be purchased at most Sports Retail and shoe stores, or online. 

A couples sites that offer a variety of options:

www.thewarmingstore.com/

www.amazon.com

Purchasing a pair of ice grippers is a small investment compared to any medical care or pain you might experience from a single fall on the ice.  Be safe and still have fun!


0 Comments

Optimal Body Mechanics When Raking

10/1/2014

0 Comments

 
PictureImage courtesy of Aduldej at FreeDigitalPhotos.net
Earlier this spring, I was visiting my Mom and was asked if I could help with some yard work, which turned out to be primarily raking up old leaves and branches from the previous fall and winter.

I was excited to be outside, being physically active, and, of course, helping out.  

While raking, I tried to remember to use my core, squat down to pick up the piles of leaves, using my legs to push myself to stand, and carry the bagged leaves to the curb, all while having my water bottle near to stay hydrated.

Well, it turned out to be quite the project...

In 3 ½ hours, I filled 16 leaf bags in addition to carrying each one to the curb.

Later that day, I began to feel the soreness starting in many areas of my body.  That evening my back began to hurt and tighten, worsening as the evening progressed.  I wondered if it might even seize up with spasms.

I took an Epson salt bath and laid on an ice pack until I was able to fall asleep.  The next morning, my body hurt in places I was not even aware that I had used.

Through this experience, I was reminded how difficult it can be to remember to maintain good posture and body mechanics while doing a physical activity.

I found that as much as I tried, I still over-used my dominant leg to push to stand, I did not take near enough breaks, and at times, found myself reaching with the rake and not engaging my core.

Here are some reminders while doing yard work:
  1. Engage your core by slightly tilting your tailbone towards your pubic bone.
  2. Squat or come down on one knee instead of bending over.
  3. When lifting from ground or floor level, always push with your feet while squeezing your glutes as you stand.
  4. Stay hydrated.
  5. Take several breaks, perhaps using a timer to reinforce this.
  6. Work in small areas at a time.
  7. Avoid over-reaching by moving your feet or body to stay close to your work area.
  8. Alternate which side you work on, avoiding always using your dominant side.

I was reminded it can be a lot to think about while enjoying an activity. 

If you’re having trouble, experiencing pain, or injure yourself, visit your Physical Therapist right away.  They can help determine if there is a muscle imbalance, dysfunctional movement pattern, or poor core engagement that is needed for good posture and body mechanics.
0 Comments

Picking out a Backpack

9/10/2014

0 Comments

 
PictureImage courtesy of Ambro at FreeDigitalPhotos.net
It is that time of year again to start school shopping. If you are wondering what type or style of school backpack to buy, here are a few things to keep in mind to find the right fit:

1. Make sure there are padded shoulder straps and a padded back to reduce pressure on shoulders and back.
2. Wear both shoulder straps at the same time. This helps to even out the weight throughout your back.
3. Backpacks that offers a hip and chest belt will help distribute more of the weight on the hips and chest and less on shoulders and back.
4. Nylon material is lighter than leather.
5. Remember to maintain upright posture. If you are noticing a tendency for you or your child to lean forward with rounded shoulders, then your backpack is too heavy.
6. When picking up your backpack, remember to squat down, as you pick up your backpack, bring your pack close to you and push through your feet to stand. This will encourage the use of your core muscles, putting less strain on the low back.
7. Encourage your child to use their school locker throughout their day to avoid carrying too many books at one time.
8. When wearing your backpack, the bottom of the backpack should rest at the small of your lower back or a few inches below.
9. A backpack should weigh no more than 10-20% of your body weight.
10. When a backpack is too large it may be tempting to over fill which will put too much strain on the back.
11. Place heavier objects such as: school books, closest to the center of the back of the pack to reduce pulling on the shoulders.
12. Make sure there is enough room in your school backpack for a lunch bag and water bottle if needed.
13. Remember, the fit is more important than how it looks wearing your backpack.

For a more detailed list of reminders, check out the following website:
https://shopping.yahoo.com/news/how-to-pick-a-backpack-for-your-child-.html

To figure out an ideal weight of your backpack, check out the following website:
http://www.pamfblog.org/2011/08/children-backpack-weight/
0 Comments

Have Fun Hiking

8/1/2014

0 Comments

 
PictureImage courtesy of marcolm at FreeDigitalPhotos.net
It is that time of year where we find ourselves out and about enjoying the sun and hopefully some movement or exercise. Hiking is a great way to enjoy the outdoors while getting exercise.

I’ve put together some tips to keep in mind while hiking that can help prevent sore muscles and back tightness while increasing your efficiency and tolerance:

  1. Always make sure you have enough water to stay hydrated. This can help you feel less fatigued and more energized after a hike.
  2. If taking a backpack with you, use one that has a hip belt. This helps to distribute the weight more on your hips than your back.
  3. Wear comfortable footwear with good support.
  4. Slowly build up your endurance by starting with shorter hikes with lower inclines. Gradually increase distance and incline to challenge yourself.
  5. As you are hiking, try to remember to engage your core by gently tilting your tailbone towards your pubic bone. This will help to decrease strain on your low back and neck.
  6. Using a walking stick is helpful if balance is a concern.
  7. If hiking up a steep incline, take smaller steps to reduce strain on your muscles.
  8. Bring plenty of snacks to re-fuel your energy.
  9. Remember to take breaks if you find yourself out of breath. This can help your outdoor experience be more enjoyable.
If you have questions or concerns regarding your walking pattern, posture or body mechanics, a Physical Therapist can help. The Physical Therapists at Health in Motion Physical Therapy are happy to evaluate you, offer suggestions, and provide treatment if needed. Our goal is to help you optimize your posture and movement patterns.
0 Comments

Gardening Tips

7/2/2014

0 Comments

 
PictureImage courtesy of adamr at FreeDigitalPhotos.net
Do you love gardening? Playing in the dirt? Being out in the sun? How do you feel afterwards? Does your back or neck hurt later that day/evening or perhaps into the following day?

There are some easy things to keep in mind while you have fun in the garden to help the aches and pain:



  1. When performing any activity always engage your core, by simply tucking your tailbone towards your pubic bone. This helps take the strain off your back and neck.
  2. When picking up something from the ground, avoid bending over. Squat or come down on one knee.
  3. Next bring the object as close to your body as possible.
  4. To stand, engage your core and push your feet into the ground while holding onto your object.
  5. Work in a small area at a time.
  6. Relocate your position so your work area is always directly in front of you. This will avoid over reaching which puts strain on your back.
  7. Take breaks.
  8. Stay hydrated. Keep a water bottle nearby.
  9. And most important have fun!
By keeping these tips in mind, your body will tolerate more time in the garden and less pain afterwards.

If it feels overwhelming to think about all of this, try practicing one or two things at a time until you feel comfortable. Slowly add in tips or practice different ones each time you garden or do yard work. You may find some to be more helpful than others.

0 Comments

Uneven Wear On Your Shoes

5/22/2014

0 Comments

 
PictureImage courtesy of wellnessforlifechiropractic.blogspot.com
Have you ever noticed an uneven wearing on the bottom of your shoes? Do you ever wonder what causes this or how it can be avoided?

This usually occurs from an imbalanced postural or movement pattern, such as how you walk, run or stand. Areas of greater wear on the bottom of shoes correlates with where the pressure is greatest under your feet. When the body is in mid-line, your weight should be evenly balanced across your feet. If a person has a tendency towards standing on one foot more, or rolling their ankles in or out while walking or running, the wear pattern on the bottom of your shoes will mirror this. This asymmetry usually is a result of an imbalance with muscle strength, flattened or high arches, joint mobility, and posture when walking.

The body is always trying to stay in mid-line. When an imbalance occurs, other areas of the body begin to compensate. For example, when your left ankle rolls in (called pronation), the left leg will shorten causing the pelvis to side bend to the left. To over compensate this imbalance, the trunk and shoulders will side bend to the right followed by the neck and head side bending to the left, as demonstrated in the image below.

So even though an uneven wear pattern on your shoes may seem minor, even the slightest of non-optimal changes can affect the whole body, thus creating a posture and movement imbalance. If undetected, problems can arise (i.e. foot and heel pain, plantar fasciitis, knee instability, wearing of the joints, hip pain, tension and pain in the low back and neck).

Even if the wear pattern is slight, if untreated, may develop into more severe symptoms that will affect tolerance to exercise, standing, and daily activities.

So what would a person do? Some options are:
  1. Go to your local shoe store and get properly fitted for the type of shoe that best supports your gait pattern.
  2. Purchase orthotics for additional arch support. Many times shoe stores will offer a variety of different brands for arch supports, which are more affordable than custom orthotics, and a nice option for children and teenagers whose foot size is still changing.
  3. Make an appointment with a physical therapist to have your walking or running pattern observed. Through an evaluation, your PT will be able to determine what is the cause and give you exercises to help bring more balance to the muscular-skeletal system, optimize posture, and treat any symptoms that may be occurring.

With summer coming up and flip flops starting to make their appearance, here’s a related article on information on healthy wearing of your flip flops:
http://www.emaxhealth.com/8782/warnings-and-advice-wearing-flip-flops-summer
0 Comments

    Contributors:

    Sherri Martinez, M.P.T. with Health in Motion Physical Therapy. She is an outdoor enthusiast with a passion for movement and body awareness.

    Lori Gillet, D.P.T. and owner of Health in Motion Physical Therapy. She specializes in CranioSacral and cold-laser therapy and has a passion for working with babies, musicians, and patients with really tough cases that are yet to find the relief they need to get back to every day living.

    Subscribe to our videos on YouTube!

    Archives

    April 2016
    March 2016
    February 2016
    July 2015
    February 2015
    October 2014
    September 2014
    August 2014
    July 2014
    May 2014

    Categories

    All
    Body Mechanics
    Exercise
    Fall Season
    Posture
    Summer Season

    RSS Feed

Like Us on Facebook

Sign Up for Our Newsletter



We offer FREE, monthly Community Education classes on different topics and newsletters with helpful tips, articles, and videos to keep you pain-free while doing the activities you love. Sign up to stay in the loop of upcoming classes and get interesting news delivered to your inbox!
Sign Up Now

Questions? Comments? Contact Us


Submit
3985 Valley Commons Drive, Bozeman, Montana 59718 | Click here for directions | (406) 585-4642 | info@healthinmotionpt.com
Home | Staff | Therapies | Classes | New Patients | Health Partners | Wellness | Blog | Contact | Leave a Review

© Copyright 2016 Health in Motion Physical Therapy. All Rights Reserved. 
Website by Simple Start Web Design
✕