How to Prevent Back Pain and Injury
Peak Performance Physical
Therapy
2360 Mullan Rd. #D
Missoula, MT 59808
T: 406.542.0808
F: 406.542.0909
Email: info@peakptmt.com
Therapy
2360 Mullan Rd. #D
Missoula, MT 59808
T: 406.542.0808
F: 406.542.0909
Email: info@peakptmt.com
Neck and Back Care
Injury in the neck or back is the second most common
reason people visit their doctor. Most of us have
experienced neck or back pain, and most of the time it
quickly goes away. This pain is of greater concern if it
lasts longer than several weeks, is accompanied by
symptoms into the arms or legs, or develops at the
same time as another systemic condition. In these
situations, it is a good idea to seek medical intervention.
Your physical therapy treatment will then include a wide
variety of interventions depending on your individual
needs. Your physical therapist may use hands on
techniques of myofascial release and joint manipulation.
You may receive modalities such as ultrasound, electrical
stimulation, or traction. And you will likely be given
reason people visit their doctor. Most of us have
experienced neck or back pain, and most of the time it
quickly goes away. This pain is of greater concern if it
lasts longer than several weeks, is accompanied by
symptoms into the arms or legs, or develops at the
same time as another systemic condition. In these
situations, it is a good idea to seek medical intervention.
Your physical therapy treatment will then include a wide
variety of interventions depending on your individual
needs. Your physical therapist may use hands on
techniques of myofascial release and joint manipulation.
You may receive modalities such as ultrasound, electrical
stimulation, or traction. And you will likely be given
instruction in posture, ergonomics, body mechanics, and sports specific movement re-education to prevent recurrence
of pain. Ultimately, you will receive a custom exercise program with specific exercise tailored to your specific needs.
Our goal at Peak Performance Physical Therapy is to help you with your current pain while giving you the tools you
need to prevent your pain from returning in the future.
of pain. Ultimately, you will receive a custom exercise program with specific exercise tailored to your specific needs.
Our goal at Peak Performance Physical Therapy is to help you with your current pain while giving you the tools you
need to prevent your pain from returning in the future.
Your best bet in preventing back pain and injury is to be as fit as you can be and take steps to make your environment
as safe as possible.
Be fit
Carrying around a healthy weight for your body's frame minimizes stress on your back. You can do specific
strengthening and stretching exercises that target your back muscles. These exercises are called "core strengthening"
because they work both your abdominal and back muscles. Strong and flexible muscles will help keep your back in
shape.
Pay attention to posture
Poor posture stresses your back. When you slouch or stand with a swayback, you exaggerate your back's natural
curves. Such posture can lead to muscle fatigue and injury. In contrast, good posture relaxes your muscles and
requires minimal effort to balance your body.
Lift properly
There's a right way and a wrong way to lift and carry a load. Some key tips for lifting the right way include letting your
legs do the work, keeping objects close to your body and recruiting help if a load is too heavy.
Adopt healthy work habits
Pay attention to your surroundings and abilities on the job.
Reduce stress
Being under stress causes your muscles to tense, and this can make you more prone to injury. In addition, the more
stress you feel, the lower your tolerance for pain. Try to minimize your sources of stress both on the job and at home.
Develop coping mechanisms for times when you feel especially stressed. For instance, perform deep-breathing
exercises, take a walk around the block or talk about your frustrations with a trusted friend.
as safe as possible.
Be fit
Carrying around a healthy weight for your body's frame minimizes stress on your back. You can do specific
strengthening and stretching exercises that target your back muscles. These exercises are called "core strengthening"
because they work both your abdominal and back muscles. Strong and flexible muscles will help keep your back in
shape.
Pay attention to posture
Poor posture stresses your back. When you slouch or stand with a swayback, you exaggerate your back's natural
curves. Such posture can lead to muscle fatigue and injury. In contrast, good posture relaxes your muscles and
requires minimal effort to balance your body.
Lift properly
There's a right way and a wrong way to lift and carry a load. Some key tips for lifting the right way include letting your
legs do the work, keeping objects close to your body and recruiting help if a load is too heavy.
Adopt healthy work habits
Pay attention to your surroundings and abilities on the job.
Reduce stress
Being under stress causes your muscles to tense, and this can make you more prone to injury. In addition, the more
stress you feel, the lower your tolerance for pain. Try to minimize your sources of stress both on the job and at home.
Develop coping mechanisms for times when you feel especially stressed. For instance, perform deep-breathing
exercises, take a walk around the block or talk about your frustrations with a trusted friend.
Orthopedics Manual Therapy Sports Medicine Women’s Health Comprehensive Neck & Back Care Dance Medicine Foot Orthotics ©2008 Peak Performance Physical Therapy All Rights Reserved. Site designed and maintained by Marketplace Media |
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| 2360 Mullan Rd. #D Missoula, MT 59808 T: 406.542.0808 F: 406.542.0909 |
