Back Pain Physical Therapy Baltimore, MD

Back pain is something that plagues many people throughout the course of their lifetime. It is always important to seek help if you are feeling pain. It could indicate weakness, be an injury, or even indicate the beginning stages of the disease. After seeing your primary care physician, contact someone at LeMoine Physical Therapy for back pain physical therapy in Baltimore, Maryland as soon as you begin to feel pain. Pain is much easier to manage if you catch it in the beginning stages, but you should still always turn to physical therapy to see how it can help you manage your pain and become stronger in hopes of eliminating pain in your back. 

How Can a Physical Therapist Help with Pain Management?

Physical therapy works on many different levels. A physical therapist will often perform manual manipulations on your back to either attempt to realign it or to relax your muscles. Tight muscles often account for pain in the back, so it is important to work them out and help the muscles relax. Your physical therapist will also likely give you exercises to work on in order to help with your back pain. These exercises can stretch your muscles and strengthen them so that your back has better support. 

All of your exercises will likely not focus solely on your back. Your physical therapist will also probably have you strengthen your core and other muscles that surround your back. This will help take much of the strain away from your back and allow your back muscles to relax and repair themselves by using others to keep you upright. 

If you or a loved one has been injured due to a car accident, we encourage you to speak with a representative at LeMoine Physical Therapy for more information. For now, there are the top three reasons why people should get physical therapy after a car collision:

#1 Physical Therapy Helps the Process of Recovery

Symptoms of injury after a car accident may not be felt until the following day or a couple of days after the incident. Within this short time frame, it is crucial that you seek medical attention to address issues before they have a chance to worsen further. A chiropractor and physical therapist, in particular, can be helpful in the process of recovery, as spinal adjustments realign your spine and physical therapy sessions strengthen muscles as they heal.

#2 Rehabilitation Can Reduce Pain

After a car accident, a chiropractor for Maryland back pain therapy in Baltimore understands that you may feel inclined to rest and not move around much. However, by staying in motion it can help reduce your overall pain. Doing rehabilitative stretches and mild activities can oxygenate blood and help nutrients get through the body to areas that are in need of healing. A physical therapy program is geared toward that person’s individual needs. Every exercise and stretch will have a purpose towards improving range of motion and reducing pain.

#3 Physical Therapy Helps You Avoid Surgery

Surgeries for car accident injuries often include the shoulders, knees, hips, and spine. These procedures may be avoided later on down the line if you act quickly in getting the treatment you need now. Chiropractic adjustments and physical therapy can help your ligaments, muscles, and joints stay strong so they don’t deteriorate as fast. Early treatment will support healing of muscle tissue, less scarring, decreased pain, and overall a more rapid recovery.

Eating to Heal Your Body

Muscle strains, sprains, broken bones, stress fractures, and more may sideline you after an accident. Your food choices after an injury can help you to recover by healing wounds and strengthening muscles and bones to get you back on your feet again and engaging in your favorite activities.

Sometimes when an injury strikes and you have to limit your physical activity, it can impact job and home responsibilities. Employing the appropriate nutrition plan can help reduce the time spent recovering from an accident. You will likely want to eat whole, nutrient-rich foods three to four times a day to provide adequate levels of vitamins and minerals. Your need for these essential nutrients will be higher while you are healing:

High-Quality Protein

Focus on consuming high-quality protein foods to assist with wound healing and support your immune function. It is often normal to have a depressed appetite after a severe injury or major surgery. To compensate, try to eat a small amount of protein at each snack or meal. Quality proteins include eggs, cheese or cottage cheese, yogurt, and baked chicken. These are all usually well-tolerated in the first days after injury.

People who wish to avoid proteins from animal sources can get high-quality protein from soy-based foods. Almond milk is a popular alternative to cow or soy milk. Your body needs protein not just for muscle building—it is an essential nutrient for building and repairing bone. So, if you have a break or fracture, make sure to include protein with every meal and snack.

Vitamin C and Zinc

Vitamin C and zinc are notable for their roles in healing. Vitamin C is required to make a protein called collagen that is needed for repairing ligaments and tendons and healing wounds. Citrus fruits are well-known for their high levels of vitamin C. However, don’t overlook other excellent sources of vitamin C, such as kiwi fruit, strawberries, broccoli, baked potatoes, and bell peppers.

Zinc is an essential mineral found mostly in animal foods such as meat, fish, poultry, and dairy, but it also is present in cereals and whole-grain bread, dried beans, peas, and other legumes, and nuts and seeds.

Vitamin D and Calcium

Calcium and vitamin D are the nutrients typically associated with healthy bones. If you have a broken bone or stress fracture, make sure you get plenty of these two nutrients to support and strengthen your bones. Milk and fortified soy milk are both good choices. Yogurt is a good source of calcium, but it is not always fortified with vitamin D—check the nutrition label to ensure you are getting vitamin D.

Call LeMoine Physical Therapy Today

If you are in need of a qualified and experienced team of chiropractors and physical therapists, then look no further than our clinic. Call LeMoine Physical Therapy today to hear more about how a doctor for back pain therapy in Baltimore, Maryland can help you in your recovery after a serious car accident.

How to Alleviate Back Pain at Home

In addition to attending physical therapy, you can take steps to alleviate your back pain at home. Here are some different at-home back pain therapy in Baltimore, MD options to consider.

• Use Heat and Ice Therapy: If you suffer from back pain, heat and ice can become your best friends. Ice packs are best when used immediately after an injury. Applying them to your back several times a day can reduce intense pain inflammation. If you don’t have an ice pack, a bag of frozen vegetables will suffice. Heating pads are effective at relieving pain and stiffness in your back.

• Wear the Proper Shoes: The shoes on your feet can have a big effect on your back pain. If your shoes don’t fit properly or offer adequate support, they can strain the muscles in your back. Wear shoes that fit correctly and have plenty of arch support. Avoid wearing high heels too frequently as they can throw off your body’s alignment.

• Get the Proper Rest: Skimping on sleep can make your back pain worse. Try to get at least eight hours of sleep every night. It is also important to sleep in a comfortable position and use a good mattress. If your mattress is older and not providing the proper support, it may be time to invest in a new one. If you sleep on your side, put a small pillow between your knees.

• Stop Smoking: If you smoke tobacco, now may be the time to stop. The nicotine in cigarettes can prevent nutrients from getting to your spine, increasing back pain. Ask your doctor about smoke cessation programs.

• Improve Your Posture: The way you sit in your chair every day can also impact your back. If you slouch all the time, it can put pressure on your lower back and cause discomfort. To avoid this, remember to sit up straight with your shoulders back. If it’s helpful, put a small pillow behind your back. It is also a good idea to get up every hour to stretch your back and legs.

• Reduce Your Stress Levels: Believe it or not, excess stress can intensify back pain. To keep your pain under control, you should take steps to reduce your stress levels. For example, you can start out each day with a relaxing activity, such as meditation or yoga. 

Why Is Back Pain So Common?

Back pain is a common complaint amongst Americans. Not only does technology hurt people by making them look down constantly — putting strain on the neck and upper back — but people are also often much more sedentary nowadays. Without as much activity, there is not nearly as much blood flow to all of the areas of the body or an opportunity to strengthen the muscles in the back. 

Pain is common because people also often feel too busy to bother to treat it. By skipping out on physical therapy, people are really doing themselves a major disservice because they are neglecting to care for their bodies. This can make the muscles weaker and tighter, making the pain feel worse than it would have been if treated properly from the beginning. This is why it is crucial to find back pain physical therapy in Baltimore, MD as soon as you begin feeling the first signs of discomfort.

Contact LeMoine Physical Therapy Today

Reach out to our physical therapy office today to learn more and set up an appointment with one of our knowledgeable physical therapists. We can do an assessment to see what treatment options would be best for you and how to move forward. The sooner you reach out, the faster you will begin getting relief from your pain. 

Tips From Physical Therapists To Alleviate Back Pain

Living with chronic back pain can be an ongoing challenge, affecting various aspects of our daily lives.  Baltimore, MD Back Pain Therapy understands the importance of finding effective ways to manage and alleviate this persistent discomfort. Below are some practical tips and strategies to help you reduce chronic back pain and improve your quality of life.

Understanding The Importance Of Posture

Good posture is crucial in preventing and alleviating back pain. Many of us spend long hours sitting at desks, which can lead to poor posture and strain on our backs. To maintain proper alignment, ensure your back is supported by your chair, with your feet flat on the floor and knees at a right angle. Avoid slouching or leaning forward. Stand up and move around every 30 minutes to an hour. Simple stretches or a short walk can relieve pressure on your spine and improve circulation. Position your computer screen at eye level, and use an ergonomic chair and desk setup to support your posture.

Incorporating Regular Exercise

Exercise is a key component in managing chronic back pain. Strengthening the muscles that support your spine can reduce pain and prevent further issues. Core strengthening exercises like planks, bridges, and pelvic tilts target the core muscles, providing better support for your back. Regular stretching can improve flexibility and relieve tension in the muscles surrounding your spine. Focus on stretches that target your lower back, hamstrings, and hip flexors. Low-impact activities such as swimming, walking, and cycling can be beneficial for maintaining fitness without placing excessive strain on your back.

Manual Therapy Benefits

Manual therapy, performed by a skilled physical therapist, can provide significant relief from chronic back pain. Techniques such as massage therapy can help relax tight muscles, improve circulation, and reduce pain. Joint mobilization involves gentle movements of the joints to restore mobility and alleviate discomfort. Myofascial release targets the connective tissues (fascia) to reduce tension and improve movement.

Mind-body Approaches

Chronic pain often has both physical and emotional components. Mind-body approaches can be highly effective in managing back pain. Practicing mindfulness and meditation can help you focus on the present moment and reduce stress, which can exacerbate pain. Deep breathing techniques can promote relaxation and reduce muscle tension. Yoga and tai chi combine physical movement with mindfulness, improving flexibility, strength, and mental well-being.

Improper lifting can cause or worsen back pain. To protect your back, always bend at the knees and hips, not at the waist, when lifting objects. Hold objects close to your body to reduce the strain on your back. Pivot with your feet rather than twisting your spine when moving objects.

The Role Of Ergonomics

Creating an ergonomic environment at home and work can significantly impact your back health. Use chairs that provide adequate lumbar support. Consider adding a cushion or lumbar roll if needed. Ensure your work surface allows you to work comfortably without straining your back or neck. If possible, use footrests to keep your feet supported, and consider alternating between sitting and standing throughout the day.

Seeking Professional Help

While self-care strategies are important, seeking professional guidance can make a significant difference in managing chronic back pain. A personalized treatment plan developed by Baltimore Back Pain Therapy can address your specific needs and help you achieve long-term relief.

Chronic back pain can be challenging, but with the right strategies and support, it is possible to manage and alleviate your discomfort. At LeMoine Physical Therapy, we encourage you to implement these tips into your daily routine and reach out to us for a personalized consultation. Together, we can develop a tailored, integrative approach to help you achieve lasting relief and improve your overall quality of life. Contact Baltimore Back Pain Therapy at LeMoine Physical Therapy today to schedule an appointment and take the first step towards a pain-free future.