How to Use Physical Therapy to Treat Spine Problems

How to Use Physical Therapy to Treat Spine Problems



You can effectively treat spine problems with rest and proper physical therapy. Finding a therapist who specializes in injury rehabilitation may be the key to successful pain relief. Physical therapy may also be the first step to overall spine health and the reduction of discomfort. Many therapy methods can benefit sufferers of spinal pain. Office visit fees range from moderate to expensive, depending on the length and type of treatment received. Follow these steps to learn more.







Things You'll Need:





Computer with Internet access







Choose Physical Therapy to Reduce Spine Pain




1


Use hot and cold therapy to assist with pain relief. Heat alone will not heal spine injury.





2


Learn proper exercise techniques from a certified physical therapist. Stretching and adjustments in posture will reduce the pressure on the irritated nerve, diminishing spine pain.





3


Heed the self help advice from your physical therapist to supplement in office treatments.





4


Increase your participation in exercise as directed by the physical therapist.



Understand Complimentary Therapy Procedures




1


Use hydrotherapy to diminish spinal discomfort. Faster healing times are associated with hydrotherapy.





2


Ask about computerized traction equipment to release pressure on the spine. Using traction can aid the physical therapists ability to make proper adjustments to the lumbar region.





3


Inquire about inversion therapy for spine pain. Inversion gently shifts the force of gravity away from your spine and increases blood flow while providing relief. Inversion tables can be purchased for moderate prices.





4


Look in to epidural cortisone injections to treat back pain. They can provide temporary but immediate pain relief.



Learn Spine Stretches




1


Sit with your legs outstretched and together. Bend your left knee and cross your left leg over your right. Your left foot should touch your right knee.





2


Bend your right elbow is and rest it on the outer side of your left knee. Your left hand is stretched back, palm flat on floor.





3


Stretch your right hand to grasp your left foot, with your elbow touching your left knee.





4


Place your left hand behind back with the back of your hand touching spine. Inhale.





5


Hold both your breath and the pose for 5 seconds. Exhale while turning your head forward and down to relax.





6


Visit the "Spine Health" Web site to learn more information regarding physical therapy to reduce spine pain (see Resources below).








Tips & Warnings










Consult your medical doctor before beginning physical therapy.








Remember not to overdo it or problems may occur. If you feel increased pain consult your therapist to make sure you are correctly performing the exercises.








Treat your back pain with inversion therapy only after a consultation with your physical therapist.








Before you start any alternative medical technique, consult your doctor. Keep your doctor informed about any treatment you undertake. If you experience cardiac problems during therapy sessions, seek immediate help at an emergency room.



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How to Use Physical Therapy to Relieve TMJ

How to Use Physical Therapy to Relieve TMJ



Temporomandibular Joint disorder (TMJ) causes pain to nearly 10 million Americans each year. TMJ is often detected by dentists who notice the uneven muscle ability of the facial joint. TMJ is a disorder that is caused by the temporomandibular joint working ineffectively. Follow these steps to find out how TMJ can be treated through physical therapy.







Things You'll Need:





Mirror




Computer with Internet access







Seek Medical Advice for TMJ




1


Consult a dentist trained in neuromuscular dentistry if you want to find a specialist who can treat, diagnose and care for TMJ.





2


Know that the goal of the dentist is to decrease your pain and increase your ability to function comfortably with the disorder.





3


Ask about dental guards that may be made to custom fit you. These appliances tend to reduce pain from grinding of the jaw that occurs during sleep in TMJ sufferers.





4


Explore the "TMJ Association" Web site to gather more information about symptoms and treatments (see Resources section).



Treat TMJ to Relieve Pain




1


Learn about options for TMJ. Patients may find that certain exercises, TMJ appliances or TMJ surgery can relieve pain.





2


Recognize symptoms of TMJ. They may include headaches, ear pain, vertigo, decreased hearing and insomnia.





3


Apply rolling pressure techniques to your temporal region to relieve pain.





4


Know that remedies for TMJ range from free to expensive, depending on the severity of your condition.



Use Physical Therapy to Relieve TMJ Related Headaches




1


Stand in front of a mirror so you can see yourself during the exercises.





2


Open the left side of your mouth as wide as possible and close. Open the right side of your mouth as wide as possible and close.





3


Repeat step up to 10 times. If you notice your mouth pulling towards one side this is normal.





4


Start this next exercise by opening your mouth. When you feel resistance in your jaw use slight pressure by using your hand to help open your mouth just a bit further. Repeat 5 times.





5


Use hot towels pressed against the sides of your face during the exercise to relieve muscle pain if necessary.








Tips & Warnings










To be effective, treatment takes time and a dedicated routine.








During treatment pay attention to your water intake. Insufficient water intake creates dehydrated muscles, which may diminish the outcome of your treatment.








While physical therapy can relieve the symptoms of TMJ, it cannot be cured with exercises alone.








Discontinue exercises and contact your doctor if your headache symptoms increase after treatment.



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How to Use Physical Therapy to Relieve Back Pain

How to Use Physical Therapy to Relieve Back Pain



Back pain is a common affliction for many. Caused by muscular or ligament injury, back pain can be rectified by physical therapy. Physical therapy can be essential to release chronic pain and relieve uncomfortable symptoms. Simple adjustments can significantly improve the outcome for many who suffer with back pain. Treatment costs vary based on injury but are moderate in most cases. Follow these steps to learn more.







Things You'll Need:





Computer with Internet access







Use Leg Lifts to Relieve Back Pain




1


Start by lying flat on your back.





2


Lift one leg off the ground 2 feet and hold it steady in the air.





3


Stay in this position for 10 seconds.





4


Relax from the position. Repeat with the other leg.





5


Repeat the exercise 5 additional times at least 3 to 4 times each day, as comfort allows.



Follow Tips to Prevent Back Pain




1


Wear flat heeled shoes with firm arch support. Heels higher than 3/4-inch may increase lower back pain.





2


Know that the cause of many back injuries is the result of improper lifting. When you lift objects using your back muscles rather than your leg muscles, injury is likely to occur.





3


Wear back support braces before performing heavy moving or lifting. Back supports are generally inexpensive.





4


Trim off those extra pounds. Adults who are 10 or more pounds overweight are compounding back pressure. Losing weight will relieve stress on the back muscles. Moderate exercise at least 3 times a week and a good nutritional plan can eliminate excess weight.





5


Go to the "American Physical Association" Web site to find more tips regarding physical therapy for back pain (see Resources below).



Research Ergonomics




1


Arrange your work station to maximize ergonomics. Make sure your feet rest flat and firmly on the floor. If they don't, you can purchase an angled foot rest that can provide proper positioning.





2


Place your computer monitor even with eye level. Improper neck strain irritates any painful conditions that may already be present in the spinal column.





3


Consider purchasing an ergonomic keyboard and office chair if you experience back pain as a result of sitting at a work station. Ergonomic keyboards are moderately priced.








Tips & Warnings










Expect a transition period for learning how to use ergonomic equipment. Not only will you have to retrain your habits, but you may also find the positions uncomfortable at first.








Physical therapy isn't considered a good treatment in emergency situations. Use good judgment and discontinue exercise if you experience acute pain in your back.



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How to Use Physical Therapy to Relieve Arthritis Symptoms

How to Use Physical Therapy to Relieve Arthritis Symptoms



Arthritis sufferers are plagued by pain caused by stiff joints. Arthritis is common in nearly one third of the population in the United States. Working to improve your range of motion can eliminate some of the stiffness in joints. However, the pain of movement may deter some individuals from seeking physical therapy altogether. Properly trained, professional physical therapists can instruct you in methods you can use to relieve stiffness without damage to your joints. Follow these steps to learn more.







Things You'll Need:





Computer with Internet access







Understand Personal Changes May Be Necessary to Relieve Arthritis Symptoms




1


Talk to your physician about your diet. Changes in the food you eat can actually work to decrease inflammation.





2


Cut red meat, eggs and wheat product consumption down. These foods have arachidonic acid, which can increase inflammation.





3


Change a sedentary lifestyle to an active one. Start by making small changes and work up to increased physical activity. Exercise is essential to arthritis treatment. You should exercise every day.





4


Alter your routine as your progress allows. Physical therapists can direct you to more intense exercises when your ability to tolerate movement increases.





5


Drink plenty of water, at least 8 glasses each day, to assist your body with its natural detoxification process.



Learn Where You Can Find More Information on Arthritis Treatment




1


Consult your family physician if you think you're experiencing arthritis symptoms. The family physician may be equipped with local resources for pain prevention programs.





2


Elder care programs may provide helpful community resources for a variety of treatment options. Aquatic programs are a beneficial and affordable low-impact form of arthritis treatment. It's popular with older populations.





3


Go to the "Arthritis Foundation" Web site to review thorough information on arthritis treatments and symptoms (see Resources below).



Look for Alternative Therapies to Relieve Arthritis Pain




1


Share your concern for natural treatment with a nutritionist. Adding supplements that address rheumatologic symptoms may be recommended for symptomatic relief.





2


Read information on acupuncture, which is commonly used for the treatment of arthritis symptoms. Acupuncture uses small gauge needles positioned in certain critical pressure points on the body.








Tips & Warnings










Physical therapy may significantly improve your energy level and alleviate discomfort.








Stick closely to your therapist's advice to see the best results.








Use common sense and consult a physician if using at-home exercises intensifies your pain.








Go to the hospital or call 911 if you're having numbing sensations or shortness of breath. Therapy isn't intended as an emergency treatment.



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How to Use Physical Therapy to Recover From Whiplash

How to Use Physical Therapy to Recover From Whiplash



It's very common to leave an automobile accident with whiplash, even if you weren't moving that fast before the crash. Whiplash is caused by the sudden intense jerking of the head from front to back, not by the speed you were going before impact. With whiplash, you can have impaired mobility and an overall stiffening of your neck. Using physical therapy to recover may be best only after the acute stages have passed. Follow these steps to find out how to use physical therapy wisely.







Things You'll Need:





Computer with Internet access







Promote Healing of Whiplash Through Physical Therapy




1


Use stretching exercises to relieve pain of the upper neck.





2


Start by sitting upright in a chair with your fingertips on your chin.





3


Tuck in your chin. Slowly move the back of your head forward.





4


Feel the stretch at the base of the skull. Continue to move the head downward until the movement is met with resistance.





5


Hold the position for 5 to 10 seconds. Repeat the procedure 5 times.





6


Learn more about physical therapy at the "American Physical Therapy Association" Web site (see Resources below).



Identify the Symptoms of Whiplash




1


Be prepared to experience headaches after whiplash occurs. Even slight changes in the vertebrae can create headache pain.





2


Understand that whiplash can cause a nerve to be blocked or pinched by pressure from the vertebrae. A
pinched nerve
is very painful. Physical therapy or chiropractic visits may be a way to help nerve pain.





3


Trust your instincts if you're in an accident. If you feel pain in your neck, recognize the warning signs and schedule a medical appointment for evaluation.



Look at Alternative Solutions to Reduce Whiplash Pain




1


Talk with your doctor about a cervical collar. Although the collar may not be the most flattering accessory, its helps keep the neck and spinal column in a set position to promote healing.





2


Consider trying static magnet therapy to reduce pain associated with whiplash.





3


Use hot or cold therapy to help recover from neck injury. Decreasing the swollen muscle by applying either ice or heat to the neck may also add pain relief as it takes away your stiffness.








Tips & Warnings










Check your insurance plan to see if treatment and supplies for whiplash injury are covered costs.








Allow time for your body to recover after whiplash injury.








Never use physical therapy to treat medical emergencies. Go to your nearest hospital for professional evaluation if you're in an accident and suffer an injury. Consult your primary physician if any pain persists after you've visited the hospital.



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How to Wear the Nautical Look

How to Wear the Nautical Look



The nautical look is very popular right now. Red, white and blue combinations and also stripes can help you have a seaworthy look even if your feet never leave solid ground.







Things You'll Need:





Blue and white striped top



Navy pants



Navy boat-neck T-shirt



White skirt



Anchor-shaped earrings



Navy jacket



Red beads



Wide leg jeans



Navy Keds









Step
1



Understand that the nautical look is very crisp and fresh. Many French women have a knack for achieving just the right balance with this style, so flip through some of your favorite Fashion magazines or search online for some ideas and inspiration.




Step
2



Look for simple pieces with a nautical feel. Navy and whites paired with gold or red accents can be traditional, but feel free to experiment but adding your own take on this trend.




Step
3



Wear a thin navy and white horizontal-striped sweater with wide leg navy or white pants and a gold bangle

bracelet


for a timeless nautical feel.




Step
4



Pair a white jean skirt with a boat-neck T-shirt in navy or red and add a thick navy belt and navy Keds.




Step
5



Invest in classic sailor pants, which have two rows of buttons on the front panel. These can give any outfit a nautical feel without looking overdone.




Step
6



Use wide-leg dark jeans as the staple of your outfit, then layer a bright white v-neck sweater over a navy blouse or T-shirt. Add red beads for an extra pop.




Step
7



Remember that a well-tailored navy blazer with white jeans captures a simple but classic nautical feel that you can wear anywhere.




Step
8



Give a plain outfit a nautical feel by putting on gold anchor

earrings


or a necklace with anchors. This is a quick and inexpensive way to achieve this look.




Step
9



Substitute royal blue, bright green or deep yellow instead of navy for a fresh variation on the expected nautical theme.







Tips & Warnings









Be sure to choose flat, rubber-soled shoes if you will be taking your nautical look onto a boat.








Realize that nautical pieces can be good investments because the look is timeless.



http://www.ehow.com/how_2186778_wear-nautical-look.html

How to Wear the Billowy Top Trend

How to Wear the Billowy Top Trend



The billowy, trapeze-shaped top and dress trend has spread everywhere because it's such an easy, comfortable style to wear. It's a trend that can be both day and evening, is fashion-forward and can look good on almost everyone. Don't be afraid to try this style top, just know how to wear it on your body type. Here are some tips on how to wear the billowy top trend.









Step
1



First of all, make sure you pick something that fits you. Sometimes with a billowy top, people will purchase a size too large and think it's just that billowy. No, not always--make sure the top or dress fits nicely through the bust and the shoulders and that it accents your body without making you look twice your size.




Step
2



The top or dress should fit so that the length does not hit you at your widest point. If you are tall, thin or boy-shaped, you can wear almost any length billowy top. If you have wider hips, wear a top that lands more at your thighs. If your thighs are your wider point, wear a top that hits above or below your thighs.




Step
3



Usually pair a billowy top with a slimming, thin bottom. Skinny jeans, pencil skirts and leggings look great with this shaped top.




Step
4



If you are curvy and have a narrow waistline, accent your top with a belt. It's a great way to draw attention to a well-defined waist.




Step
5



You can both dress up and dress down most billowy tops by just changing what you pair them with. Wear jeans and

sandals


by day, then change into a skirt, heels and add a belt at night. If you find the perfect top you will look and feel great all day long.


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How to Wear Tall Suede Boots

How to Wear Tall Suede Boots



Tall suede boots are a fashion staple in the fall and winter seasons. In order to always look stylish and fashion-forward, follow these fool-proof steps for wearing cold

weather's


hottest trend.







Things You'll Need:





A pair of mid-knee to knee-high suede boots of your choice









Step
1



Go shopping or use a pair that you already have. Once you have the boots, you are ready to create this super-fabulous look.




Step
2



For your bottom half, you have a few options. First is to wear everybody's favorite, the legging. Leggings are great because they are comfy, form fitting, and flattering for legs all shapes and sizes. Even better, because your boots are tall, you have the option to wear any type of sock you choose with your leggings. Of course, make sure your leggings coordinate with your boots. Black and black works well, for example.




Step
3



Your second option when wearing tall suede boots is tights. Similar to leggings, you often find more options when it comes to tights--different patterns, colors, and textures for more creativity and individuality. With tights, you will not need socks as they are footed. Again, color coordination is key to any boot-tight combination.




Step
4



Your third option, weather permitting, is bare legs or, if you choose, sheer skin toned nylons. Though it is more stylish and recommended to use tights or leggings, pulling off this look with bare legs is possible for some. Just make sure you know how to work it. Tall suede boots with a Native American or Cowgirl flare are best suited for this look.




Step
5



Now for the top half. One option is to choose a extra-long (covering the rear-end or most of it) shirt or sweater. In a sense, this shirt will act as a very short dress. Flowing, long shirt-dresses work great for this style. Coordinate colors appropriately.




Step
6



Your other option is to wear a which falls somewhere on your thigh. The best part is, your options are extremely open in terms of what dress works. Take your favorite solid jersey dress and convert this summer piece into a new winter look. Or, choose a patterned jumper for a more conservative flare.




Step
7



Add accessories of your choice and voila, you are ready for work, a night out, or a trip to the store, looking stylish as ever.







Tips & Warnings









Consult current fashion magazines for the most up-to-date trends in wearing tall suede boots.



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How to Wear Suede

How to Wear Suede



Suede is the reverse side of leather. The material has a nap finish that is soft and full of texture. This fabric continues to be fashionable. It's also a good choice for affordable and classic pieces for your wardrobe.







Things You'll Need:





Leather spray protectant









Step
1



Shop for your new suede wear or dig out your old garments from your closet. Before wearing suede, protect the garment immediately with a leather spray protectant to help repel stains and water.




Step
2



Pair tall, mid-calf to knee-high suede boots with leggings or tights and wear with a short to mid-length skirt or dress for a trendy and sophisticated look. Pair the same boots with slacks for a completely different look.




Step
3



Wear a suede skirt the way you would wear a corduroy, denim or leather skirt. Mix textures and color shades for a hip look or blend textures and colors together for a more classic outfit. Shop for suede skirts with cutouts, scallops or a flared cut.




Step
4



Mix a suede jacket into your wardrobe for both work and play. Wear the jacket with a collared shirt or sweater and khakis for a more formal look, or pair with jeans if you want to go casual. Match your shoes to the jacket or shirt you wear and add a handbag of your choice, varying textures and shades.




Step
5



Look for an extra built-in lining if you need your suede garments to be warmer for the winter months. Suede is the same weight no matter what the season, so you can wear it year-round if you pair it with seasonally appropriate items. Wearing flip-flops with your suede skirt in the summer and boots in the winter is just one way to stretch your wardrobe.




Step
6



Store suede items in cloth or tissue paper in a dark and dry place.







Tips & Warnings









Look for microsuede or ultrasuede, a fiber version of suede, as an alternative to the animal product. You can find microsuede in upholstery, as a soft stainless fabric covering couches and chairs, as well as in clothing, shoes and accessories.








Avoid wearing suede in heavy rain. Even if you spray a protectant on your garments, you run the risk of ruining them in a downpour.








Don't store suede in plastic or in a damp area as this restricts the garment's ability to breathe and may cause mold or mildew to grow.



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