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! 

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!

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!

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.

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/

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.