TotalPerformancePT.Fighting Lower Back Pain

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PHYSICAL THERAPY N E W S L E T T E R

Have you thought about howmuch going back to school takes a toll on your body? We may not think about it much but sitting at desks for extendedperiods of time, lugging aroundbooks, and rushing to classes can really take a physical toll - especially on the back! (Continued Inside)

FIGHTING LOWER BACK PAIN AT THE BEGINNING OF THE NEW SCHOOL YEAR

ALSO INSIDE: • Get On The Road To Recovery With Total Performance • Patient Testimonial • Staff Spotlight

PHYS I CAL THERAPY N E W S L E T T E R

FIGHTING LOWER BACK PAIN AT THE BEGINNING OF THE NEW SCHOOL YEAR

WE’RE VACCINATED! We’re happy to share that all of our physical therapists are fully vaccinated against Covid-19!

At Total Performance, we want to make sure that our patients going back to school don’t develop back pain at the beginning of the new school year. To learn more about how physical therapy can help you fight lower back pain as you go back to school, contact us today! How can I avoid back pain? 1. Ergonomics There are several ergonomic changes you can make in order to prevent back pain from developing. Seat cushions can help you sit up straighter, setting up your monitor to meet your eye line can prevent straining or slouching, and investing in a standing or adjustable desk can prevent unnecessary strain on your lower back. Schedule a consultation with a PT to discover what ergonomic changes might work best for you! 2. Exercise/Posture This may seem counterintuitive, but exercise can actually aid in back pain relief and prevention! When you are

staying active and engaging your core, you are better able to complete the physical demands of the day without noticing pain. Additionally, making sure you are practicing proper posture throughout the school day and during your workout routines can help in preventing unnecessary weight from being placed on your back and avoiding unwanted aches and pains. Your physical therapist can help you identify proper posture and discover the best exercise plan for your needs! 3. Physical therapy! Need additional assistance? Our physical therapists have got you covered! Fight lower back pain at the beginning of this new school year by getting professional help from our movement experts! Don’t wait! Schedule your appointment today!

Learn more by visiting our website at TotalPerformancePT.com or schedule your consultation today by calling 215.997.9898 !

Physical Therapists Offer Backpack Safety Tips

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CORRECT

WRONG

CORRECT

Strap on one shoulder

Wide, padded stra s on

Wide, padded straps on

Load too heavy

Load no more tha 10%-15%

Load no more than 10%-

of body weight

both shoulders

of body weight

both shoulders

of body weight

BACKPACK STRATEGIES FOR PARENTS AND STUDENTS ! Wear both straps Use of one strap causes one side of the body to bear the weight of the backpack. By wea ing 2 shoulder straps, the weight of the backpack is better dis ibuted. Wear both straps Use of one strap causes one ide f the body to bear the weight of the backpack. By wearing 2 shoulder st aps, th weight of the backp ck s b tter istrib ted.

• Select a pack with well-padded shoulder straps. Shoulders and necks have many blood vessels and nerves that can cause pain and tingling in the neck, arms, and hands when too much pressure is applied. • Adjust the shoulder straps so that the pack fits snugly on the child’s back. A pack that hangs loosely from the back can pull the child backwards and strain muscles. • Wear the waist belt if the backpack has one. This helps distribute the pack’s weight more evenly. • The bottom of the pack should rest in the curve of the lower back. It should never rest more than four inches below the child’s waistline. Lighten the load Keep the load at 10%-15% or less of the child’s body weight. Carry only those items t are required for the day. Organize the contents of the backp ck by placing the heavie items closest to the back. Some students have 2 sets of books, so as not to have to carry the heavy books to and from school. Lighten the load Keep the load at 10%-15% or less of th child’s body w ight. Carry only those items tha are required for the ay. Organize the contents of the backpack by l ing the heaviest items clos st to th back. Some students hav 2 sets of books, so as not to have t carry the heavy books to and from scho l. Choose the right size pack for your child as well as one with enough room for necessary school items. • Only put items in your How a Physical Therapist Can Help A physical therapist can help you choose a proper backpack and fit it specifically to yo child. Children come in all shapes and sizes, and some have physical limitations that require special adaptations. Additio ally, a physical therapist can help improve postur problems, correct muscle imbalances, and treat pain that can result from improper backpack use. Physical therapists can also design individualized fitness programs to help children get strong and stay strong—and carry their own loads! How a Physical Ther pist C n Help A physical t erapist can help you choose a pr p r back ack nd fit it specifically to your child. Children come i all shapes and sizes, and me have physical limitations th require special adaptations. Additionally, a physic l therapist can help improve postur problems, correct muscle i balances, nd treat pain that ca result from impr per backpack use. Phy ical therapi ts ca also design in ividualized fitness programs t help children get strong and stay strong—and carry heir own loads! • School backpacks come in different s i zes for d i f ferent a g e s . Wear the backpack over the strongest mid-back muscles Pay close attention to the way the backpack is positioned on the back. It should rest evenly in the middle of the back. Shoulder straps should be adjusted to all w the child put on and take off the backpack without difficulty nd allow free ovement of the arm Straps should not be too loose, and the backpack should not extend below the low ba Wear the b ckpack over the st onge t mid-back mus les Pay close ttention to the way b ckpack is positioned on th back. It should rest evenly in th middle of the back. Shoulder straps sho be djusted to llow he child to put on and ake off the backpack without difficulty and low free m vement of the rms. Straps should not be too loose, and the backpack should not exte d b low the lo back.

Aching backs and shoulders? Tingling arms? Weakened muscles? Stooped posture? Does your child have these symptoms after wearing a heavy school backpack? Carrying too much weight in a pack or wearing it the wrong way can lead to pain and strain. Parents can take steps to help children load and wear backpacks the correct way to avoid health problems. Loading the backpack: • A child’s backpack should weigh no more than about 10% of his or her body weight. This means a student weighing 100 pounds shouldn’t wear a loaded school backpack heavier than about 10 pounds. • Load heaviest items closest to the child’s back (the back of the pack). • Arrange books and materials so they won’t slide around in the backpack. • Check what your child carries to school and brings home. Make sure the items are necessary for the day’s activities. • If the backpack is too heavy or tightly packed, your child can hand carry a book or other item outside the pack. • If the backpack is too heavy on a regular basis, consider using a book bag on wheels if your child’s school allows it. Wearing the backpack: • Distribute weight evenly by using both straps. Wearing a pack slung over one shoulder can cause a child to lean to one side, curving the spine and causing pain or discomfort. ! !

backpack that you need for the day.

Find a physical therapist in your area at www.moveforwardpt.com

GET BACK TO PT AND GET BACK TO FEELING GREAT! CONTACT US TODAY! CALL US AT 215.997.9898 OR VISIT US AT TOTALPERFORMANCEPT.COM

Learn more by visiting our website at TotalPerformancePT.com or schedule your consultation today by calling 215.997.9898 !

IMPROVE YOUR POSTURE I N T H E C L A S S R O OM S UMM E R WO R K O U T S The benefits of good posture are more than just looking good, no matter what grade you happen to be in— even college! No worries, though, we have your back and we have some tips for you to improve your posture without even trying. 1. Adjust your backpack: One of the reasons your back hurts is because the weight you carry on your backpack. The gap between your back and your backpack is what causes the stress to your back, though, which damages your posture at the end. To fix this, adjust your backpack handles so it can be as close to your back as possible to avoid your spine to curve excessively when carrying your backpack. 2. Unload your backpack: I know, I know, you have a biology exam tomorrow and you need to bring your chemistry book with you so you can do the lab properly. But carrying everything in your backpack and loading it with heavy school supplies is not good for your back or your posture. Leave the heavy supplies in your locker or carry them in your hands. This will -literally- take weight from your back and will improve your posture. 3. Wear both straps of your backpack: The cool kids walk around campus carrying their backpacks on just one shoulder, but the cool kids also have bad posture and back problems. Do not follow this trend, and use both straps of your backpack so the weight is evenly distributed on your back.

STAFF SPOTLIGHT DR. CASSIDY JAMESON, PHYSICAL THERAPIST NORRISTOWN

Dr. Jameson completed both her bachelor’s degree in Exercise Science from the University of South Carolina and more recently, her Doctor of Physical Therapy at Temple University. In my free time, I enjoy rock climbing, playing with my dog Sully, and laying out in the sun. I love traveling and have been to Australia, China, Norway, and Vietnam. In the clinic, you’ll find me

listening to music and laughing with my patients. My favorite part of being a physical therapist is helping my patients regain their confidence and freedom through tailored strengthening programs. I would love to meet you, discuss your goals, and get you on track to feeling your best!

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Hear Why Our Patients Love Us! Magic! Alex and the team restored my strength and conf idence after I suffered f rom a herniated disc. Now I’m back in the gym and feel great. The entire staff are courteous, helpful, and knowledgeable. I highly recommend working with them. — J. P.

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Source: https://www.uprightpose.com/blogs/news/how-to-improve-your-posture-as-a-college-student

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WE A R E V A C C I N AT E D !

R E S T A S S U R E D T H A T W E A R E S T I L L K E E P I N G C L E A N L I N E S S O U R H I G H E S T P R I O R I T Y

BOOK YOUR APPOINTMENT TODAY! 215.997.9898

AVOIDING HUGS OR SHAKING OF HANDS

WASH YOUR HANDS REGULARLY

AVOID TOUCHING YOUR FACE WITH YOUR HANDS

Learn more by visiting our website at TotalPerformancePT.com or schedule your consultation today by calling 215.997.9898 !

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