Glendale, AZ
623-486-3333
Stress Relief During The Holidays
Stress Relief During The Holidays
Stress Relief During The Holidays
Glendale, AZ
623-486-3333
Stress Relief During The Holidays
Stress Relief During The Holidays
Stress Relief During The Holidays
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Stress Relief During The Holidays

Stress Relief During The Holidays

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The Holiday season is upon us! It’s the most magical time of the year, but do you ever feel as though it’s difficult to get in the cheerful spirit with all of the tasks that need to get done? Indeed, it’s that time of year where the gifts get giving and the stress levels get rising. The holidays can be such a stressful time; one of the most stressful of the entire year. Running around to different stores for a unique gift for each person in the family, planning trips to spend time with your relatives or even planning a celebration for family and friends at your house can seem like too much to achieve within such a small amount of time. If you’re feeling mentally (and physically) exhausted, you’re not alone. We are here to tell you about some practical things you can do when you begin to feel overwhelmed in order for you to get back on track with your life. Here is a list that we have created for you to help you manage your stress this upcoming month and allow you to enjoy, not dread, the holidays this year.

Stop and Breath

As your list of “to do’s” gets longer and your calendar begins to fill up, you may become overwhelmed in all that you have to get done. Some people aren’t aware that taking the time to stop what you’re doing to relax for a short period of time can go a long way. Finding a quiet place to sit for ten minutes is key to relaxing. Sit down, close your eyes and take a deep breath in. Exhale. It is important to allow yourself this time to relax not only your body but your mind. When the ten minutes is over, take one last deep breath and continue on about your day. Relaxing and taking time away from the hustle and bustle of the holidays, even if it’s just for a few minutes, will have a positive effect on your mental state and overall attitude.

Plan Ahead

Taking time now to plan for the future will be more than worth it in the long run. Letting things pile up and saying “I’ll get to that later” can lead to a buildup of stress. You may be watching your favorite T.V. show, knowing you don’t have to get anything done until next week. But taking the time to do a little each day will lessen the stress that you will face when doing a task at the last minute. Write down your shopping list and plan out each gift you need to get, write out your tasks on a calendar or planner and even create a daily list of things that need to be done that day. All of these suggestions will be helpful in reducing your overall stress.

Make Time For Yourself

Yes, the holiday season is all about giving. But with all of this giving, sometimes we forget to take care of ourselves. Going day to day without doing something you enjoy can lead to formation of stress without us realizing it. Making a list of things that you enjoy doing during your week will allow you to incorporate time for yourself into your busy schedule. Pull out your calendar and see where you can fit in some ‘me’ time. Activities such as taking a warm bath, reading, going on a walk, getting a massage, going to physical therapy or hanging out with family and friends can easily get pushed to the side during the busy holiday season. Taking this time will enhance your overall mood and allow your body to get the self care that it needs.

Get Active

Because stress has the power to affect you physically and not just mentally, it is important to get moving. Stress triggers our body to go into “fight or flight” mode, which can ultimately cause bodily aches and pains if it persists for too long. Being active has a huge effect on how we feel. One activity that is known to calm the body down is doing yoga. Whether you choose to do it right after waking up or just before going to bed, yoga is designed to relax the body through slow movements and deep breathing. When you get moving and exert your body more during the day through specific activities, the body is more successful in relaxing when it is time to go to bed, letting your body fall asleep more easily. This also plays into the pain that is brought about by stress. Another way to relax or ease pain that results from muscle tension caused by the “fight or flight” response is by exercising. Simple exercise like walking, going for jog, and strength training is an easy and beneficial alternative to lowering stress.

Show Gratitude

While under a lot of stress, stopping to show gratitude can be crucial. Creating a list of things you are grateful for and why you are grateful for them can be an amazing addition to your week. You may be thinking, “Great, another thing to add to my busy day”. Well just like the self care discussed above, showing gratitude will open your eyes to the bigger picture and proves to be a much needed ‘pause’ during the day. You can either make a list by yourself or get your family together to go over gratitude as a group.

When taking these five suggestions into consideration, we see that the key to stress relief is finding balance. Take a step back, relax, plan ahead, take time for yourself and you will be on track to a stress free holiday.

 

Are People Prone to Injuries Around the Holidays?

Are People Prone to Injuries Around the Holidays?

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Christmas is quickly approaching and soon the office holiday parties and social gatherings will commence. This usually involves lots of drinks, good food, desserts, and running additional errands to prep for out-of-town guests (I mean, have you seen Costco…).

With all of these holiday celebrations, it can be tempting to put aside some of the things you’ve been working towards for the past year. Your exercise routines and healthy eating habits can easily be swapped out for holiday parties and big celebratory dinners. Which is okay, I’m not here to tell you to stop, I’m no party pooper. It’s my favorite thing to do during the holidays! But too much fun could lead to injuries.

But there are a couple of things to think about before you find yourself at the office holiday party until 2 in the morning. Limiting the impact that a Christmas party will have on you can reduce the chances of injury and ultimately help you to continue achieving your goals straight into the new year.

While other people cave into the temptations this season has to offer, we have some information that can keep you on track with your goals into the new year.

If you’ve attended a holiday party in the past, then you’d know that the morning after can comprise soreness, dehydration, and lack of motivation. Often times my patients arrive to their appointments in January, asking me why they feel sore and unmotivated several days after their holiday party. I explain to them that dehydration plays a huge role in how they act and feel over the course of time following their celebration. Dehydration is extremely dangerous when it comes to injuries. In the days following the party, your body will be more prone to pulling muscles due to the fact that they will be more tight than usual. Especially if you plan to go for your morning run or workout routine.

I understand the feeling, I’ve been there! But there are small decisions we can make throughout the night that will help us to do the things we want to do the next morning. I hear people talk about this issue so often, that I thought this was the perfect time of year to provide some solutions that will allow you to enjoy your holiday celebrations while still fulfilling your goals.

Are People Prone to Injuries Around the Holidays?To steer clear of the possibility of tearing a muscle so that you can continue being active, it’s important to stay on top of water consumption and add a few minutes to your warm-up (because of course you are warming up before you exercise). This will help you to avoid the dehydration that comes with drinking alcohol. If you do choose to have a few drinks at the office party, a solution I give to my patients is to drink a couple of glasses of water in between each alcoholic beverage. Having a large water bottle ready on your nightstand for when you get home will aid you in feeling better the next day, as well as drinking lots of water the following day.

A torn muscle isn’t the only thing that can arise in the days following the celebration. Lack of motivation drastically reduces your ability to continue doing the things you enjoy. Staying out later and not getting the fluids that your body needs can cause you to skip out on that early morning workout. But while everyone else is sleeping later and showing up late to or even missing their warm-up, you’ll wake up feeling prepared to go on that morning run or play around with your grandkids.

Is Your Back Sore After Wrapping Christmas Gifts?

Is Your Back Sore After Wrapping Christmas Gifts?

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Christmas is approaching and you know what that means you probably have a lot of gifts to wrap! (That’s if you haven’t finished wrapping everything up for Christmas Day just yet). But that also means sitting hunched over, suffering from back pain.

For many of us, buying gifts for loved ones is enjoyable, but when it comes to wrapping it tends to be “one of those things that need to get done”, which usually gets left to the last minute…

The curly ribbons, pretty paper, and colorful bows look great, and wrapping gifts ‘can’ be a lot of fun if you make an event out of it by adding in a little mulled wine and having Home Alone on repeat in the background, but Christmas wrapping can also be an especially painful experience for those suffering from back pain.

When I walked into my clinic this morning, I already heard one of the girls in the office complaining about a bad back after wrapping her kid’s toys, and one of our clients was suffering from an aggravated back after sitting on the floor in awkward positions for a couple of hours at the weekend getting all of the wrapping done in one go.

And if you’ve still got some last-minute gift wrapping to do (because let’s face it, there’s always another present to wrap up on Christmas Eve!) –

Here are a few tips to help minimize the strain on your back and spine, so back pain doesn’t keep you stuck on the sofa in agony on Christmas Day.

1. Avoid Sitting on the Floor

We all do it. It’s our first inclination to sit on the floor with all the gifts laid out, paper, sticky bows, and tape. But all that twisting, turning, and bending over doesn’t give your back, neck, and shoulders much support, putting unnecessary strain on your muscles – so instead of wrapping on the floor, take your presents to the dining room table and sit on a comfy supportive chair.

Using a table, or counter that is waist level will ensure you’re using your arms rather than your back and will help you maintain good posture.

Watch to learn this lower back pain exercise to help stretch out your back pain.

2. Wrap as You Buy

Ok, maybe this tip is a little late, but it’s a good one to keep in mind for next year – instead of trying to wrap all of your gifts in one go, break up the wrapping sessions and try wrapping your presents periodically or whenever you shop to help minimize the strain on your neck, back and arms.

Doing this will ensure you’re not straining your muscles and sitting in a painful position for a long period of time,

3. Use Gift Bags

Wrapping can be stressful if we’ve got lots of presents to cut paper for and make sure they’re presented “perfectly” – to help reduce the stress, rather than wrapping everything in the paper how about using fun, festive gift bags along with some decorative tissue paper finished off with some ribbon for polished presentation?

Opting for gift bags helps to minimize all the cutting and stretching that you have to do as you maneuver rolls of wrapping paper, and takes very little time to do.

4. Don’t Forget to Stretch!

Yes, even with gift wrapping it is important to loosen your muscles and joints.

No one wants tight or strained muscles and simple stretching can reduce stiffness and spasms. Simple stretches like toe-touches and arm raises can help to loosen tight muscles. An added benefit is to drink a glass of water as you wrap gifts and pace yourself by stretching gently after each gift that’s wrapped.

5. Set up a Wrapping Station

Similar to the first tip (where I covered why you should avoid sitting on the floor) setting up a wrapping station is a game-changer.

All you need to do is gather everything you need to wrap your gifts, clear off the table and keep wrapping paper, scissors, tape, ribbons, and any other materials you may need at arm’s length.

And if you prefer to stand, wear supportive shoes to support your spine and stand evenly on a memory foam mat, if you have one.

Gift wrapping shouldn’t knock you out of the remaining festivities! Try implementing these tips with your last-minute wrapping so you can enjoy the gift of Christmas.

I hope you have a happy and safe holiday!

Is Your Back Sore After Wrapping Christmas Gifts?

3 Ways Your Friends Can Help You Stick To Your New Year Resolutions

3 Ways Your Friends Can Help You Stick To Your New Year Resolutions

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We’re soon approaching the end of January, and by now, statistically speaking, a lot of us have already pushed aside the new year’s resolutions we made for 2019.

Can you relate? Or are you still going strong?

If your resolutions have come to a standstill, or even if you’re still going strong – I wanted to share something with you today that I heard from one of our patients that may just help you pick your resolutions back up, and most importantly – make sure you keep enjoying them!

Last week I was enjoying my morning protein smoothie in our clinic and one of our patients, Wendy, was asking me if I’d set any goals for the new year. After I told Wendy my plans I went on to ask about hers, to which she said…

“Yes! I’ve set a few but this year I’ve decided not to do them alone, I’m partnering up and sticking to them with a friend instead, and so far so good! We haven’t skipped a walk or gym visit yet!”

Which got me thinking – maybe Wendy is onto something here.

After all, it’s a well-known fact that if you partner up with a friend who has similar goals to you, you’re a lot less likely to rain check on a 7 a.m. stretch class if your closest friend has signed up on the mat next to you.

So it makes sense that when it comes to New Year’s Resolutions – or any goals for that matter – you don’t have to go it alone.

With that in mind, here are some suggestions on how you and your friends can boost your dedication to any goal you set (even if you’ve slipped off track). Firstly…

Have Honest Check-ins With Each Other

Involving a friend adds an objective perspective. Someone with an outside view can help you see the ways you might resist change and help you find other ways to stick to new habits.

For example – while you might not realize it, your friend might be able to pick up on the fact that you tend to skip workouts when you’ve had a long, tiring day at work, or that you feel extra sluggish on a Wednesday.

Having someone to help you stay on track can keep you accountable and make it feel easier to break free from those habits you want to change.

It’s true that when you have someone to help you keep focused, you gain a reason to follow through as we don’t like to let others down.

Ask A Friend For Help

Let’s face it, there’s something out there that you don’t enjoy doing – whether it’s cardio, cooking new healthy recipes, walking a tougher route, there’s always something!

Maybe you want to run more but you hate cardio – if that’s the case and you have a friend who runs regularly, asking them to run with you and help you get started can provide all the encouragement you need to not give up your new habit so quickly.

Maybe you want to take up yoga but you don’t want to go to a class alone – if you have a friend who already goes, or knows someone who wants to begin Yoga too, ask if they’ll come along with you. Sometimes having someone to do activities like yoga and other classes with, makes it that much more enjoyable and gives you a spot of ‘me time’ in the week to wind down. And you get to catch up with friends too.

Celebrate With A Friend!

Finally, a little bit of positive reinforcement.

Whenever small milestones are met, I see them as an opportunity to reinforce what has been accomplished. Doing so can inspire you to continue on toward the finish line and help you feel accomplished along the way. And a nice dinner or a massage after that long run or hike just feels that much better with your friend by your side.

Sticking to new year’s resolutions doesn’t have to be tough. And if you’ve let them slip already, don’t go beating yourself up over that either – every day is a new opportunity to get back on track with them again, and this is just one way to help make sticking to them that bit easier.

Components Of A Fall prevention evaluation

Components Of A Fall prevention evaluation

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During my evaluation with many of my patients, almost always with people over 70, is the fear and concern of losing their mobility or independence due to a fall. ​​​​​​​

And many will tell me about how they don’t like it when it takes them more than one time to try and get up out of a chair or a stool or a booth at a restaurant when they’re with family. They don’t like it when they stand up and feel wobbly or unsteady and need to grab onto a table or a loved one because they’re afraid that they’re going to fall.

What are the components of balance?

Fear of falling is an enormous issue as we age and it’s a very normal situation.

When we think of the three components of our balance:

  • 1. our vision
  • 2. our vestibular system
  • 3. our muscles in our lower leg

All three decline as we get older. It’s a natural consequence of aging.

What do physical therapists do in a fall prevention evaluation?

However, it does not mean that we can’t improve those things. Every one of those areas can improve with physical therapy or with vision correction techniques like going to see your eye doctor.

So what we do in our fall prevention programs is include an evaluation that will assess where most of the issue or problem is in your balance. And almost always, we treat leg strength because as we get older, the strength of our legs and ability to prevent or step wide to prevent a fall gets worse.

So we do a few tests to identify where we are, what our current level of ability is for the strength of our legs and then we test our balance.

And we test our balance with our eyes open and our eyes closed. Vision, as I said earlier, is a big component of our balance, and actually, as we age, we rely more and more on our vision. So in low-light situations like parking garages, movie theaters or we get up in the middle of the night to go to the bathroom, it’s a bigger problem when we can’t see very well. And the other factor is our vision gets worse and we can’t trust it as we used to. We need corrective lenses to improve our eyesight so that we can function better.

How physical therapy can help your balance

Once we identify how bad our balance is, we find exercises within the realm of ability to begin the baby steps to improve that balance and to lessen that fear of falling.

If you or someone you love has told you they have a hard time walking out in the grass because it’s a much more unsteady or wobbly surface, or they’re in the shower, and when they go to wash their hair, they have to lean up against the wall, these are all times where you should be thinking that you or this person needs help to improve their balance to reduce the risk of falling.

How Can I Make Travel More Comfortable?

How Can I Make Travel More Comfortable?

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Traveling during the holidays can, without a doubt, be dreadful. Some people even miss out on seeing their families over the holidays because they just can’t stomach the thought of sitting down for the entire flight or car ride. Here at PPT, we’ve met many people who have traveled to another state, either by car or by plane, only to return home with major back issues. Patients often come to us and ask, “I want to visit my family. What can I do to make traveling less painful for me, so that I can go see them?”.

The answer is simple. Poor posture and little to no movement prove as the two main causes of back pain following a trip. Because of this, we’ve put together some tips and tricks in order to make traveling during the holiday season a little less painful.

Driving Tips When Traveling

If you’ve ever been stuck in a car for an extended amount of time, you know it can be brutal- especially for the driver. Neglecting your posture while seated for hours at a time can lead to severe back pain. Surprised? Poor posture, little to no movement and the wrong clothes are all key factors in the aches that we often experience when we take a road trip. Here are some tips to avoid common mistakes while taking a road trip this holiday:

Adjust Your Seat

To stop the pain before it starts, adjust your car seat! Adjusting your seat to a position that is tilted slightly backward will allow your elbows to relax and your body to sit naturally. This, in turn, will reduce the stress that is placed on the spine due to the seat carrying some of your weight.

Avoid Tight Clothes When Traveling

Wearing loose and comfortable clothes will allow more movement within the tiny space you might find yourself. Tight clothing or belts can restrict your movement and cause the body to gradually stiffen over the duration of the trip.

Stop and Stretch

When sitting uncomfortably in the car, it can be tempting to continue driving in order to get to your destination as quickly as possible. But many times people forget that giving the body a break is essential. Pulling over to a rest stop or gas station after a certain duration of time allows you to get out, walk around and give your legs a much-needed stretch. A tip to help encourage these breaks…. Drink lots of water!

Watch this video for some exercises

Flying Tips

Flying over driving does have its perks. One of them is that you can sit back and relax, rather than having to keep an eye on the road (and other drivers).

Drink Water

When choosing to fly, you’re given the option to consume alcohol while you are on the way to your destination. It’s important to stick to water while you’re up in the air. Why? Drinking alcohol can cause the body to rapidly dehydrate. Dehydration can exaggerate muscle stiffness and cramps, ultimately doing more harm than good.

In-Flight Exercises

While flying on a plane, it can be difficult to get up and move around. Unless you’re walking to the back to use the restroom, you probably aren’t getting much movement. The solution? You can do tiny in-flight exercises, such as shoulder shrugs and foot circles (think writing the ABCs, but with your feet!). This will assist with blood circulation throughout the body, and help you to avoid the formation of a blood clot in your legs, having a huge impact on the way you feel after landing.

Read this article to learn more about flying with back pain.

Avoid Moving Walkways

Once you’ve hit the tarmac, walk, don’t slide, to the baggage claim. Instead of taking the moving walkway, get your legs moving!

Push, Don’t Pull

The final piece of advice is to push your suitcase, rather than to pull it. Pulling the suitcase from behind you as you trek across the airport can cause the body to twist in a motion that can be damaging to the back. Pushing the suitcase in a forward direction alleviates any strain on the back and upper body.

We hope these travel tips allow you to travel and visit your loved ones with ease this holiday season. Questions, comments, or concerns? Let us know! Text one of our therapists at 623.244.9655.

The Power of Friendship to Stick to Your New Year’s Resolutions

The Power of Friendship to Stick to Your New Year’s Resolutions

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We’re now approaching the middle of January and by now, statistically speaking, a lot of us have already pushed aside the new year’s resolutions we made for 2020.

Can you relate? Or are you still going strong?

If your resolutions have come to a standstill, or even if you’re still going strong, we want to share something with you today that we heard from one of our patients. This may just help you pick your resolutions back up, and most importantly, make sure you continue enjoying them!

Last week I was enjoying my morning protein smoothing in our clinic when one of our patients, Wendy, was asking me if I had set any goals for the new year. After I told Wendy my plans, I went on to ask about hers, to which she said…

“Yes! I’ve set a few but this year I have decided not to do them alone. I’m partnering up and sticking to them with a friend instead, and so far so good! We haven’t skipped a walk or gym visit yet!”

Which got me thinking… Maybe Wendy is onto something here.

After all, it is a well-known fact that if you partner up with a friend who has similar goals to you, you’re a lot less likely to rain check on a 7 a.m. gym class if your close friend has signed up on the mat next to you.

So it makes sense that when it comes to new year’s resolutions or any goals for that matter, you don’t have to go at it alone.

With this in mind, here are some suggestions on how you and your friends can boost your dedication to any goal you set (even if you’ve slipped off track).

Have Honest Check-Ins With Each Other

Involving a friend adds and objective perspective. Someone with an outside view can help you see the ways you might resist change and help you to find other ways to stick to new habits.

For example- while you might not realize it, your friend might be able to pick up on the fact that you tend to skip workouts when you’ve had a long, tiring day at work, or that you feel extra sluggish on a Wednesday.

Having someone to help you stay on track can keep you accountable and make it easier to break free from those habits you want to change.

It’s true that when you have someone to help you stay focused, you gain a reason to follow through as we don’t like to let others down.

Ask A Friend For Help

Let’s face it. There’s something out there that you don’t enjoy doing. Whether it’s cardio, cooking new healthy recipes, walking a tougher route, there’s always something!

Maybe you want to run more but you hate cardio. If that’s the case and you have a friend who runs regularly, asking them to run with you and help you to get started can provide all the encouragement that you need to not give up your new habit so quickly.

Maybe you want to take up yoga but you don’t want to go to a class alone. If you have a friend who already goes, or know of someone who wants to begin yoga too, ask if they’ll come along with you. Sometimes having someone to do activities like yoga or other classes makes it that much more enjoyable and gives you a spot of ‘me during the week to wind down. And you get to catch up with friends too.

Celebrate With A Friend!

Finally, a little bit of positive reinforcement.

Whenever small milestones are met, I see them as an opportunity to reinforce what has been accomplished. Doing so can inspire you to continue on towards the finish line and help you to feel accomplished along the way. And a nice dinner or massage after that long run or hike just feels that much better with your friend by your side.

Sticking to new year’s resolutions don’t have to be tough. And if you’ve let them slip already, don’t go beating yourself up over that either. Every day is a new opportunity to get back on track with them again, and this is just one way to help to stick to them that much easier.

If you have questions or concerns, call or text one of our PTs at 623.486.3333.

Flattening the Curve: A Success Story

Flattening the Curve: A Success Story

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Springtime is here and the weather is finally perfect for all your outdoor activities. Everyone should be outside in the sunshine, but instead, we are staying inside our homes and practicing social distancing. Coronavirus 2019 or Covid-19 has many of us stressed out and unsure of how to cope with the recommendations to help flatten the curve.

It’s important we take this time to remember we are not “stuck at home”, but playing our part to protect ourselves, our loved ones, and complete strangers.

It is a stressful time as we can feel cut-off from family, friends, and the outside world. As we all do our part to slow the spread of the virus, it becomes easy to think that we have to become hermits and stay in our homes 24/7. Increased stress can look like: “increased fear and worry about your own health and the health of your loved ones, changes in sleeping or eating patterns, difficulty sleeping or concentrating, and worsening of chronic health problems”1.

We are going to talk about some things you can do to help cope with the stress and how you don’t have to avoid the beautiful sunshine all the time!

TAKE BREAKS FROM NEWS AND SOCIAL MEDIA

While learning accurate information about Covid-19 and individual risk can make the outbreak seem less stressful, it is very important to take breaks from the news and social media to reduce overall stress levels. I’m as guilty of this as any of you, reading articles or stories shared on Facebook or reading my local news stories, but I try to check more credible sources such as the CDC or WHO websites a few times a week for updates and avoid reading every article that I see on social media. Hearing, reading, and talking about the pandemic all the time can increase your stress levels and make you more upset.

TAKE CARE OF YOUR MIND AND BODY

As tensions can start to rise from being in closer quarters than normal with your loved ones, it’s important to remember to take care of your mind and body. Taking even 2 minutes a day to focus on your breathing, how the inhales and exhales feel as the breath moves in and out of your body, and where your mind tends to wander to as you try to focus, can make you feel calmer and more in control of what you allow your mind to focus on.

This may be the perfect time to take up yoga or meditation practice to help quiet your mind and improve your mind-body connection. It is also important to eat healthy meals (even though those “junk food quarantine snacks” can look appealing). I know many people stocked up on dry or canned goods just in case, but while you still have the opportunity to continue to try eating less processed foods and get those delicious fruits and vegetables.

Sugar and alcohol have been shown to lower our immune systems so try to avoid those during this stressful time to help your body fight off infections. Also, make sure to get plenty of sleep. Being home more than usual can mean a slight change in your routine, so try to get at least 7-8 hours and stick to your normal schedule.

GO OUTSIDE

If allowed in your area, continue or even start to go on a daily walk if your body allows. It is encouraged to maintain at least 6 feet apart and avoid crowded areas, but you are still able to go outside and get some vitamin D. Going outside for a walk, bike ride, or any other activity you enjoy can help lower stress levels through cardiovascular exercise and help you avoid feeling cooped up all day.

This may be the time you finally get in the habit of exercising on a regular basis. If you have some other health issues that are keeping you from being active, try sitting outdoors to read a book or listen to some music.

CONNECT WITH FAMILY AND FRIENDS

Technology has really helped us out with this one. During a time where it is easy to feel alone and isolated, our computers and phones can keep us connected to those we care about. You can use many different platforms to video chat such as Skype, Zoom, or Facetime in order to see your loved ones.

You can also call, text, or write a letter to let someone know you are thinking about them. If you are feeling particularly anxious or isolated during this time, reach out not only to a loved one but to a healthcare provider as this is an extremely stressful situation for many.

It is important during this time to try and find some balance between your new routine and your old routine. Give yourself some time each day to relax and take care of yourself as well as those around you. We are all in this together and need to stay connected as we continue to stay apart.

Telehealth: Current and Future Benefits

Telehealth: Current and Future Benefits

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What is telehealth and why are we hearing so much about it now?

Telehealth is the use of electronic communication to provide healthcare services from remote locations. This has been around for quite a while and some of you may even have utilized these services with your physician or other healthcare professionals in the past. In light of the recommendations for Covid-19 encouraging people to maintain social distancing and only utilize essential healthcare services, some clinics have turned to only urgent or emergent cases in person and performing other services via telehealth.

This differs state by state and between professions based on their federal laws and state practice acts, however many states have loosened the rules during this time to limit the number of people out and about. Telehealth allows those who are worried about transmission to get the healthcare services they need without leaving the safety/comfort of their own home.

So besides all that confusing stuff, could telehealth be beneficial for you now during the Covid-19 pandemic, and could it be something you may actually continue with when things settle down? Synchronous telehealth visits allow you a real-time visual/audio connection with a provider to discuss your specific needs and allow you to continue or even start addressing problems you may have lived with for a while now.

More people are finding themselves working from home, sitting more, doing different types of exercises than normal, and doing all those chores around the house that you didn’t have time for before the pandemic. However, people are also finding themselves with more time as they take out long commutes, pick up/drop off kids, or reduce work hours. This could actually be a great time to do something for yourself and get that nagging pain taken care of!

Appointments from the comfort of your own home also allow the provider to make sure the exercises and stretches they are recommending will actually work in your environment. In the clinic, we are spoiled with many different pieces of equipment and can sometimes forget that when you leave our space you may not have access to items you need to complete the new exercises we showed you that day.

Telehealth visits allow your provider to see the space you will be performing your exercises in, what equipment or items you already have so you don’t have to buy new things, and to allow them to keep making progressions for you even if you can’t get into the clinic because of covid-19, childcare, or other time constraints. It also allows us to see the setup of those of you who are working from home to help see if that could be contributing to your issue or help prevent any future aches and pains.

Many patients think they are missing out on some hands-on or in-person cues to help make sure you are moving your body correctly. And we get it, this is commonly the primary reason people get treatment.

The truth is, the hands-on portion is only intended to act as a supplement to correctly prescribed exercises. Certain conditions make this hard to perform on your own, but there are certain self soft tissue or joint mobilization techniques to help replace the hands-on portion we can teach you while doing a telehealth visit. Also, this also doesn’t need to be long-term if the hands-on seem to provide you with some relief. But some of you may find you like the convenience of these video assessments and exercise prescriptions long after the Covid-19 pandemic dust has settled.

We are likely going to see long-term changes in the healthcare system from Covid-19 which hopefully gives patients more access to services in the future. Telehealth is a great choice right now as we try to limit person-to-person contact to reduce exposure to Covid-19.

Telehealth will also be a great choice moving forward for many patients who find they are limited by transportation, long work hours, childcare, travel often, live far away from the clinic, or live in a place with adverse weather conditions. So don’t be deterred from your goals. Continue to prioritize your health. There are many options available to you to support your health and wellbeing. Take advantage and be well.

Traveling During The Holidays?

Traveling During The Holidays?

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Traveling during the holidays can, without a doubt, be dreadful. Some people even miss out on seeing their families over the holidays because they just can’t stomach the thought of sitting down for the entire flight or car ride. Here at PPT, we’ve met many people who have traveled to another state, either by car or by plane, only to return home with major back issues. Patients often come to us and ask, “I want to visit my family. What can I do to make traveling less painful for me, so that I can go see them?”.

The answer is simple. Poor posture and little to no movement prove as the two main causes of back pain following a trip. Because of this, we’ve put together some tips and tricks in order to make traveling during the holiday season a little less painful.

Driving traveling Tips

If you’ve ever been stuck traveling in a car for an extended amount of time, you know it can be brutal- especially for the driver. Neglecting your posture while seated for hours at a time can lead to severe back pain. Surprised? Poor posture, little to no movement, and the wrong clothes are all key factors in the aches that we often experience when we take a road trip. Here are some tips to avoid common mistakes while taking a road trip this holiday:

Adjust Your Seat

To stop the pain before it starts, adjust your car seat! Adjusting your seat to a position that is tilted slightly backward will allow your elbows to relax and your body to sit naturally. This, in turn, will reduce the stress that is placed on the spine due to the seat carrying some of your weight.

Avoid Tight Clothes

Wearing loose and comfortable clothes will allow more movement within the tiny space you might find yourself in. Tight clothing or belts can restrict your movement and cause the body to gradually stiffen over the duration of the trip.

Stop and Stretch

When sitting uncomfortably in the car, it can be tempting to continue driving in order to get to your destination as quickly as possible. But many times people forget that giving the body a break is essential. Pulling over to a rest stop or gas station after a certain duration of time allows you to get out, walk around, and give your legs a much-needed stretch. A tip to help encourage these breaks…. Drink lots of water!

Traveling Tips

Flying over driving does have its perks. One of them is that you can sit back and relax, rather than having to keep an eye on the road (and other drivers).

Drink Water

When choosing to fly, you’re given the option to consume alcohol while you are on the way to your destination. It’s important to stick to water while you’re up in the air. Why? Drinking alcohol can cause the body to rapidly dehydrate. Dehydration can exaggerate muscle stiffness and cramps, ultimately doing more harm than good.

In-Flight Exercises

While flying on a plane, it can be difficult to get up and move around. Unless you’re walking to the back to use the restroom, you probably aren’t getting much movement. The solution? You can do tiny in-flight exercises, such as shoulder shrugs and foot circles (think writing the ABCs, but with your feet!). This will assist with blood circulation throughout the body, and help you to avoid the formation of a blood clot in your legs, having a huge impact on the way you feel after landing.

Experiencing back pain? Check out our website to learn how Preferred Physical Therapy can help you solve your pain.

Avoid Moving Walkways

Once you’ve hit the tarmac, walk, don’t slide, to the baggage claim. Instead of taking the moving walkway, get your legs moving!

Push, Don’t Pull

The final piece of advice is to push your suitcase, rather than to pull it. Pulling the suitcase from behind you as you trek across the airport can cause the body to twist in a motion that can be damaging to the back. Pushing the suitcase in a forward direction alleviates any strain on the back and upper body.

We hope these travel tips allow you to travel and visit your loved ones with ease this holiday season. Questions, comments, or concerns? Let us know! Text one of our therapists at 623.244.9655.

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