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information to develop a comprehensive program that includes targeted manual techniques, mobility work, strengthening, and appropriate pain relief techniques for the individual athlete. Our therapeutic interventions will start with pain management and restoring mobility to the injured area. Next, we will focus on progressing your strength and dynamic stability exercises designed to restore function and prevent injuries. We will also incorporate body mechanics and proper lifting exercises to stimulate your nervous system and help ensure you can adequately perform the tasks you need to avoid an injury. Just like you need to warm up at the gym, you should warm up in the garden. Taking care of your yard requires large ranges of motion and strength so you can bend, lift, kneel, and squat properly. At OSR Physical Therapy, our team recommends addressing your limitations head-on. Avoiding movements will not prepare your body to perform them when the time comes. Instead, take a proactive approach, plan frequent breaks, perform simple backbends to counteract the forward begins, and avoid ignoring or pushing through pain. Request an appointment at OSR Physical Therapy today! Although it can be crucial to modify how you lift, limit activity, and perform a proper warm-up before working in the yard, it is essential to know that getting help with mild pain is also important. Request an appointment with one of our specialists, and let us help you get your body ready for a pain-free gardening season! Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6620421/ https://pubmed.ncbi.nlm.nih.gov/30252425/ https://pubmed.ncbi.nlm.nih.gov/32669487/ https://www.nature.com/articles/s41598-019-44664-8 https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004057.pub3/full?highlightAbstrac t=back%7Cpain
The source of back pain typically comes from injury or irritation of the muscles, joints (including the intervertebral discs and facet joints), nerves, or surrounding ligaments and other soft tissue. The contributing factors that are most often associated with back pain include: • Improper posture or prolonged positions (i.e., prolonged sitting or bending) • Spinal muscle and tissue damage (i.e., lifting strains or repetitive bending and twisting) • Limited hip, spine, and pelvis mobility • Spinal/pelvic muscle weaknesses (aka "core" weakness) • Poor abdominal, pelvic and back muscle coordination (i.e., compensations due to injury) Ignoring the pain and/or pushing through pain can leave you susceptible to pain and injury. A proactive approach can reduce the risks and improve your overall health so your body can handle the stressors that can negatively impact your spine. At OSR Physical Therapy, our physical therapists can help provide you with exercise programs and routines to make sure your body is adequately prepared and can handle gardening demands. How physical therapy can help your back pain Too often, people wait until their pain is severe or don't exercise regularly throughout the year, which leads to more complications and possible injuries. Our team will conduct a thorough evaluation to determine the injury's severity and identify any other weaknesses or limitations that may affect your function and recovery ability. We will use this The Source of Your Back Pain
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At-Home Exercise
Stretches back
DYNAMIC BACK STROKE STANDING
Start by standing up straight. Swing one arm forward and up over your head. Continue swinging your arm back behind you and down to your side to complete the circle. Repeat 3 sets, 10 reps each.
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Always consult with your physical therapist or physician before beginning an exercise you are unsure of.
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