Physical Therapy: How It Can Help You

I love staying home with my two boys. I've officially gone on PRN status since we had our new baby boy. Since, I don't have work time to make me think, I find my brain slowly shrinking and singing Elmo's World tunes. (If you haven't seen Elmo's World most of the time it's the theme song or any number of things sung to the tune of Jingle Bells.)

I've decided in order to keep my brain active that I am going to try to answer some common physical therapy questions. Inevitably, when someone finds out that I'm a PT, they ask me a question. If you have a significant problem I'm always going to recommend a one-on-one session with an evaluation, but sometimes people need to know some small things that really help. My sister thinks I should just get insured and start a small side business to make exercise programs for people, taking into account of their various ailments, but I'm not up to that quite yet.

I am going to start out with just the basics. If you have a question please feel free to e-mail or leave a comment and I'd be happy to answer it to the best of my ability. The husband will be grateful because he can only do so many rotator cuff and back exercises without going crazy. (He does get free back adjustments because I made him promise he would never take hardcore pain medication just for his back so I don't think he's suffering that much.)
I asked the husband what he would want to know and he said, "My back is tight because I sit all day long. What can I do?"

A lot of people that sit all day long have neck or low back pain. The first thing you can do it get a pillow, towel roll, or lumbar roll and use it. Just place it where it is comfortable and helps you to keep from slouching forward. The disc in the spine has increased pressure on it when you slouch forward. Your low back has a natural curve or extension in it that decreases as we get older. Usually when a person comes in with low back pain I look to see if their hamstrings are tight. The hamstring's origin are along the lumbar vertebrae and cross 2 different joints, the hip and the knee. When they tighten it can cause some low back pain or knee pain. For me, after pregnancy, I'm so weak in the abdominal and so tight in the hamstrings, that if I don't stretch, it makes my back ache. Here are 2 things to help.

1. The basic back extension. How to do it: Lay on your stomach. Put your hands beside you with your elbows bent like you are going to do a push up. Press up while keeping your hips on the ground. Do 10 repetitions. If it hurts and sends sharp shooting pains up your spine, please stop and proceed to make an appointment with your doctor. Also if you have Spondylolisthesis you should not do this one.
2. Basic hamstring stretch. How to do it: Lay on your back. Place one leg straight on the floor. Lift the other one up and put your hands behind it. Straighten you knee and pull the leg you are stretching toward you. Hold for 30 seconds and do 3-5.
3. Stretching works best if you do it at least 2 times a day. If you are really tight I recommend you do it more until you've reached the maintenance phase. Seems simple? Sometimes just doing simple things helps a lot!If you want pictures let me know. I can't decide. The husband has volunteered to pose for the photos, as long as he can wear a bag over his head. Shall I do that or just leave it be? I mean, it would be hilarious, but I'm still not sure.