PEAK enews AUG

Do Life Better.®

helenapt.com

1302 Prospect Ave., Ste C.
Helena, MT 59601
(406) 502-1900

helenapt.com

Back Pain

Are you one of the 61% of Americans to suffer from low back pain?
Learn how physical therapy can help.

There is a roadmap back to mobility, activity, and health with the Is back pain affecting your:
help of a physical therapist. We work with patients to help reduce
pain and improve or restore mobility, in many cases reducing the o sleep?
need for expensive surgery or long-term use of prescription med- o travel?
ications. A physical therapist will develop a customized plan for o intimacy?
recovery based on your individual needs, so you don’t miss out on o work?
the things you need to do in life. o family time?
o ability to exercise?
What causes low back pain?
What are people with back pain doing
Many times, the exact cause is unclear; however, common about it?
causes include:
4 overuse, strain, or injury n Most people try heat or ice to relieve the pain.
4 Inability of muscles, ligaments, and joints
n Three out of four women take over-the-counter or
to work as they should prescription medication.
4 Stress
n One in four limit movement. Movement is often the
Much less common, the cause is a health condition such as: overlooked way to manage low back pain.
4 Lumbar spinal stenosis (a narrowing within the
What will a physical therapist
vertebrae of the spinal column resulting in too much do for your back pain?
pressure on the spinal cord)
4 Osteoporosis (a thinning of bone tissue and loss of bone After an initial examination to determine the cause of your pain,
density over time) your physical therapist will design an individualized treatment
4 Degenerative disk disease (a flattening and stiffening of plan. There is no one-size-fits-all approach.
the discs between the vertebrae).

Treatment may include:

cont. on pg 2

BACK PAIN, CONT. from page 1 If your pain lasts more than a
few days...
• Manual therapy, including soft tissue
mobilization and spinal manipulation to or gets worse, schedule an appointment to see a
improve movement of the spine. physical therapist. We will work collaboratively
with other health care professionals to ensure
• Specific strengthening and flexibility treatment is comprehensive and consistent
exercises with your medical history. Patients can go di-
rectly to a physical therapist for an evaluation
• Education about how you can take better of their low back pain and in most cases may
care of your back begin their treatment without a physician re-
ferral. Physical therapy is covered by federal,
• Training for proper lilting, bending, and state, and private insurance plans. We are happy to answer ques-
sitting at work and at home, as well as tions about insurance and billing when you come to our office.
proper sleeping positions
“Most of us will experience low back pain at
• Assistance in creating a safe and effective some point in our lives, but it does not mean we
physical activity program to improve your have to suffer through it. Patients tell me all the
overall health time: I wish I came to you sooner.
With the right treatment, people can reduce or
How can you reduce your chances eliminate low back pain and get
of having low back pain? back to doing what they love.”

1. Maintain a regular physical — James Irrgang, PT, PhD, ATC, FAPTA,
fitness regimen president of the Orthopaedic Section of the American
Physical Therapy Association
Your physical fitness regimen should include
regular strengthening exercises to improve the CALL PEAK FOR A FREE CONSULTATION.
strength and flexibility of the back, core, and
leg muscles. Ask your physical therapist for
help with an exercise plan or if you’re unsure
how to perform any exercises. Fewer reps with
good form are better than more reps with poor form.

2. Use proper body mechanics during activities
You should always use proper body mechanics while at
work, play, or doing daily activities such as lifting, shoveling,
or gardening.

OUR PATIENTS’ SUCCESS Do life better.®

“ When I was referred to PEAK, I was experiencing the most intense back pain
in my life. Through a combination of manipulation, dry needling, and targeted
exercising, I not only saw my immediate symptoms relieved, I actually felt better
than I had in years. I was truly surprised and impressed by the results of these
non-invasive procedures. I know that I would recommend the same treatments
to my friends and family.

— Brandon C.

<How FIXWWORST
POSTURE MISTAKES

TEXTING SITTING STANDING

• neck is not bent forward • back is straight • ears are in line with shoulders
• shoulders are square • lower back is supported against • weight is evenly distributed
• shoulders are relaxed • core is engaged
• phone is raised to chin height the chair • pelvis is in line with knees and
• chin is down • elbows are bent at 90° angles ankles
• feet are flat on the ground
walking driving
bag carrying

• shoulders are relaxed • purse is not too heavy • ears are in line with middle
• upper body not pitched too • heavier items closer to the body of shoulders
• weight of bags are evenly distributed
forward over the hips • lower back is pressed against seat
• toes are pointed straight ahead • shoulders are in line with hips
• step pattern is heel toe • seat back is upright and close to

steering wheel
• hips are even

FPAREINE 3 Exercises to Help
Reverse Bad Posture
CONSULTATION
Did you know that for every inch the head moves forward in posture, its
Handle your pain weight on your neck and upper back muscles increases by 10 pounds?
BEFORE it gets worse! For example, a human head weighing 12 pounds held forward only 3
inches from the shoulders results in 42 pounds of pressure on the neck
We can help you... and upper back muscles. When you neglect your posture, you invite
4 Relieve your pain chronic back pain. Rounding your low back while sitting for extended
4 Increase your strength periods of time in front of a computer, standing for hours stooped over,
4 Be more active again sleeping improperly and lifting poorly can all lead to debilitating aches.
4 Restore your flexibility Frequently getting up from a seated position and doing these six quick
4 Have more energy and easy realignment exercises can help you reeducate your muscles
4 Feel healthier from getting stuck in a hunched over position.
4 Walk and move better
1. Chin Tuck
Call for an appointment.
PHYSICAL THERAPY The Chin Tuck can help reverse forward-head posture by
CAN HELP! strengthening the neck muscles.
This exercise can be done sitting or standing. Start with
your shoulders rolled back and down. While looking
straight ahead, place two fingers on your chin, slightly tuck
your chin and move your head back. Hold for 3-5 seconds
and then release. Repeat 10 times.
Tip: The more of a double chin you create, the better the
results.

2. Wall Angel

Stand with your back against a flat wall with your feet
about four inches from the base. Maintain a slight
bend in your knees. Your glutes, spine and head should
all be against the wall. Bring your arms up with elbows
bent so your upper arms are parallel to the floor and
squeeze your shoulder blades together, forming a letter
"W." Hold for 3 seconds.
Next, straighten your elbows to raise your arms up to form the letter “Y.” Make
sure not to shrug your shoulders to your ears. Repeat this 10 times, starting at
“W,” holding for 3 seconds and then raising your arms into a “Y.” Do 2-3 sets.

1302 Prospect Ave., Ste C. in Helena 3. Doorway Stretch

406-502-1900 This exercise loosens those tight chest muscles!
Standing in a doorway, lift your arm so it's parallel to the
floor and bend at the elbow so your fingers point toward
the ceiling. Place your hand on the doorjamb.
Slowly lean into your raised arm and push against the
doorjamb for 7-10 seconds. Relax the pressure and then
press your arm against the doorjamb again, this time
coming into a slight lunge with your legs so your chest
moves forward past the doorjamb for 7-10 seconds (im-
age at left). Repeat this stretch two to three times on each
side.