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Low back pain is one of the most common ailments for seeking out healthcare and affects about 80% of the population at some point in their lifetime. It is the second most common reason for someone to see their primary care provider and accounts for billions of dollars spent annually. Physical therapy is widely considered one of the first, if not the first treatment in managing low back pain. Many episodes of back pain do take care of themselves, but others become chronic (lasting longer than 3 months). As physical therapists, we are often asked, “What can I do for my back pain?” from friends, family, and even just acquaintances when they learn what we do for a living. That answer is difficult to answer since there are many causes of back pain and not all of them are treated the same or with the same exercises. With that said, my most common answer is, “Come in for an evaluation and we can find the best individual exercises for you.” However, some don’t have the time or resources to do that and say so. The next recommendation is activity. General, whole body, free weight strength training has been shown to reduce pain and increase function1. Squats have repeatedly been shown to improve core strength and increase function alone, WHEN DONE CORRECTLY. Squats are one of my favorite exercises, but we see common changes in form and technique, especially with those who have chronic low back pain2. Those individuals would benefit from physical therapy, while others may benefit from a personal trainer as well for coaching on squatting and helping them get set up with an exercise routine (be on the lookout for another blog on correct squat technique and a few of our favorite exercises to improve squats). Another great activity for reducing pain is walking. Walking for 15-20 minutes has been shown to reduce pain and increase reported function in individuals with back pain, especially with chronic back pain. 3 It also is linked with lower stress and temporary reduction in pain. There are even studies on the importance of getting more steps daily following lumbar surgery for predicted long term success.4 My last but not least recommendation is a book called “Treat Your Own Back” by Robin McKenzie (see link below or pick up a copy from our lobby). The book is an easy read and is often read in just a short time. It takes you through self-testing exercises to improve your back pain and is suited for those with chronic or acute back pain. Treat Your Own Back: McKenzie, Robin: 9780987650405: Amazon.com: Books Jon Scherbenske, PT, DPT, Cert-MDT
1. The Mysterious TMJ First things first: What’s the deal with TMJ? It stands for the temporomandibular joint—the hinge that connects your jawbone to your skull. Think of it as the gateway to chewing, talking, and occasionally yelling at slow drivers 😁. When we have dysfunction, we’ll actually call it TMD – temporomandibular dysfunction (but when you come in saying you have TMJ…I get it!). 2. The Drama Queen Joint The TMJ doesn’t like to be overworked or stressed and it lets us KNOW. It throws tantrums in the form of pain, stiffness, and clicks. But we can do something about it! 3. The PT’s Toolbox a. Manual Magic Manual therapy is our secret weapon. We work outside AND inside muscles in order to decrease the tension we’ve been building all day because of life in general. 😊 b. Exercise Yes. We most certainly exercise the jaw and we do it by more than talking (though my twin 6 year old boys think they need to exercise it ALL DAY LONG). We provide different jaw, neck and even upper back exercises to improve posture (see below), stabilize and see those long term results. 4. The Forward Head Posture Conspiracy Your head is like a bowling ball perched on your neck. If it leans forward (thanks, smartphones), your TMJ gets annoyed. It ESPECIALLY gets irritable if we lean forward with our chin in our hand. PTs understand compensation patterns and will get you back on track. 5. The PT-Dentist Tag Team I have worked hard to develop excellent relationships with many of the local dentists and if yours isn’t one of them? I’ll reach out! I do this because we do best if we tag-team this TMJ situation. We chat, we strategize, and we high-five (mentally, of course). Communication is key regarding therapy, benefits of splints, etc. And there you have it! Our whirlwind tour of TMJ treatments. 🦷💪 Sources: Physical Therapy and the TMJ Incorporating Physical Therapy Into Your TMJ Treatment A Proposed Diagnostic Classification of Patients With TMDs Understanding TMJ Disorders and the Role of Physical Therapy Physical Therapy for Temporomandibular Joint Dysfunction (TMJ)
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