Advance Physical & Aquatic Therapy

Is Neck Pain Affected/Related To the Lower Back?

Absolutely, So Let’s Take a Look at How

Have you ever felt a nagging pain in your neck and wondered if it could somehow be linked to discomfort in your lower back? It might surprise you to learn that the answer is yes! Neck pain and lower back pain are interconnected. The human body is a marvel of connectivity, where different parts support and affect each other. Let’s take a look at how our physical therapists can help alleviate these issues and teach you how to prevent them from coming back.

Understanding the connection between neck pain and lower back pain can help you feel better for the long haul.

The Link

Imagine your body as a chain, with each link depending on the others to maintain strength and balance. Your spine runs down the middle of this chain, connecting the neck to the lower back. When one part of the chain is out of line, it can impact other parts.

Poor posture is a common culprit behind both neck and lower back pain. Slouching or constantly looking down at your phone can strain neck muscles. Sitting for long periods of time without proper back support or breaks can lead to lower back pain. Also, compensating for the pain in one area can put a strain on another.

Muscle Strain

Muscles around the spine work to support your body’s structure and posture. When muscles in the lower back are strained or weakened, the upper back and neck muscles can take on extra work to compensate. Similarly, tension in the neck can lead to adjustments in posture that strain the lower back. This cycle of compensation and strain highlights the importance of treating the body as a whole.

How Our Physical Therapists Can Help

The team at Advance Physical & Aquatic Therapy is highly trained to find the root causes of your discomfort. We use targeted therapies that include:

Postural Awareness: One of the first steps to breaking the cycle is understanding how your posture affects your body. Our PTs will teach you to recognize and correct poor postures, whether you’re sitting, standing, or moving, to reduce strain on your neck and lower back. We’ll work on:
- Body Mechanics to understand how to make conscious postural adjustments in daily life.
- Personalized Workplace Ergonomics, proper workstation setup and proper alignment during activities, and tips for maintaining your ideal posture.
- Forming Long-Term Habits to prevent pain and strain from returning.
Manual Therapy: This hands-on approach helps to relax tense muscles, improve blood flow, and mobilize joints. Manual therapy can provide immediate relief and encourage the body’s natural healing process by addressing specific areas of pain and stiffness.
Targeted Exercises: Strengthening and stretching exercises tailored to your needs can improve strength and mobility to support your spinal alignment. These exercises help alleviate current pain and prevent future issues by building a stronger, more resilient body.
- Alleviate pressure on the spine itself
- Improve flexibility and balance
- Preventative skills for future pain

By focusing on these areas, our physical therapists aim to provide a comprehensive approach to managing and alleviating neck and lower back pain. Our ultimate goal is to empower our patients with the knowledge and skills they need for a healthier, more active lifestyle free from pain.

Book an Appointment at Advance Physical & Aquatic Therapy Today!

Don’t let poor posture and muscle strain create a domino effect. Let’s work together to strengthen your body’s chain and ensure each link is as strong and balanced as possible. Remember, a healthy posture and muscle strength are your best allies in the fight against pain.

Say Goodbye to Pain – Get Started with PT Now!

Ready to feel your best again? Come back to Advance Physical & Aquatic Therapy and let us help you achieve your wellness goals—book your appointment today!

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Discover This Seasonal Recipe

Easy Valentine’s Day Champagne Cupcakes

Ingredients

Cooking spray
1 (18.25 oz) white cake mix
1 1/4 cups Champagne/sparkling white wine at room temperature
1/3 cup vegetable oil
3 eggs
1/2 cup butter, softened
4 cups confectioners’ sugar
1/4 cup Champagne or other sparkling white wine at room temperature

Directions

Preheat oven to 350 degrees F (175 degrees C). Spray 24 muffin cups with cooking spray. Mix cake mix and 1 1/4 cup Champagne in a large mixing bowl; stir in vegetable oil and eggs. Beat batter with an electric mixer on medium speed for 2 minutes. Pour batter into the prepared muffin cups, filling them 3/4 full. Bake cupcakes in the preheated oven until a toothpick inserted into the middle of a cupcake comes out clean, about 20 minutes. Cool cupcakes in pans for 10 minutes before removing to finish cooling, about 30 more minutes. Mix butter, 1 cup confectioners’ sugar, 1/4 cup Champagne, and vanilla extract in a bowl. Stir in remaining confectioners’ sugar, 1 cup at a time, until frosting is smooth and creamy. Spread on cooled cupcakes.

Ryan’s Top 3 Core Strengthening Exercises for Posture

Postural Awareness

Postural awareness refers to being mindful of and actively maintaining proper body alignment while sitting, standing, or engaging in various activities throughout the day. It involves understanding how your body should ideally align to prevent strain, discomfort, and potential long-term health issues.

Here are some tips and tricks to help you develop and practice postural awareness:

Pay attention to your body alignment throughout the day, especially when sitting or standing for prolonged periods.
Use chairs, desks, and other ergonomic equipment designed to support proper posture. Adjust the height of your chair so that your feet are flat on the floor and your knees are at a 90-degree angle.
Avoid sitting or standing in one position for too long. Take regular breaks to stretch, walk around, and relieve tension in your muscles.
Incorporate core strengthening exercises into your fitness routine to build and maintain muscles that support the spine.
When using electronic devices, position them at eye level to prevent slouching or straining your neck.

By incorporating these tips into your daily routine, you can enhance your postural awareness and maintain a healthier, more comfortable posture over time.

Come see us for personalized postural awareness training.

Join us for Gentle Yoga at Advance NOW!

Email brianna@advanceaquaticpt.com for more info & to let us know you are interested!

Wednesdays at 3:30pm in the Broomall clinic (registration is required)

Thursdays at 7:15pm in Springfield clinic (registration is required)

Click Here to Email Brianna About Yoga at APAT!

Dance & Movement Class

Dance & Movement Class on Mondays at 7:15pm in Springfield clinic (registration is required)

Email brianna@advanceaquaticpt.com for more info & to let us know you are interested!

Click Here to Email Brianna About Our Dance & Movement Class!

Exercise of the Month

Deep Neck Flexor Activation In Supine

Start by lying flat on your back with your head relaxed. Place your fingertips gently on the front of your neck and make sure you do not feel your surface muscles activating. Tuck your chin down toward your chest slowly without activating your surface neck muscles. Slowly untuck your chin. Repeat 3 sets, 10 reps each.

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Patient Success

“I would like to thank the staff for their care and professionalism in getting me back to 100%!”
-John A.

Reignite Your New Year’s Resolutions

Did you set big goals last month? And have they already started to fizzle out?

The good news: You’re not alone. The better news: Advance Advance Physical & Aquatic Therapy can help you reignite your New Year’s resolutions so you can achieve your health and wellness goals all year long.

Is pain holding you back? Our physical therapists will dig down to the root cause and find a lasting solution.
Did you burn out? Many people go a little too hard at the start of the new year. We’ll help you find a sustainable health or fitness program to stay with you for life.
Are you overwhelmed by choice? One of our comprehensive assessments can give you a sense of any biomechanical issues or muscular imbalances in your body–helping to hone your focus.

No matter what goals you set on January 1st, our team wants to see you accomplish them. Schedule an appointment with us today to get started!

Service Spotlight: IASTM

What is it?

Instrument assisted soft tissue mobilization is a manual technique your physical therapist can perform using a plastic or metal tool or “blade.” Your therapist can perform IASTM using a variety of pressures and speeds to help healing and inflammation, facilitate a contraction (turn a muscle on), or inhibit a muscle (turn a muscle off).

How Does it Work?

Instruments effectively break down fascial restrictions and scar tissue. (Fascia is a fancy word for connective tissue that goes all over the body). The design of these instruments provides the therapist with the ability to find damaged areas and allows the therapist to treat the area with the appropriate amount of pressure.

The introduction of controlled small tissue damage to the affected muscles, tendons and/or ligaments causes a mild inflammatory response. This starts the natural process of healing. Adhesions(scars) within the tissues which may have developed as a result of surgery, immobilization, repeated strain or other mechanisms, are broken down allowing full functional restoration to occur.

Indications

Limited motion
Pain during motion
Motor control issues
Muscle recruitment issues

Conditions for which IASTM is usually used:

Tennis and Golfer’s elbow
Carpal Tunnel Syndrome
Neck Pain
Plantar Fasciitis
Rotator Cuff Tendonitis
Patellar Tendonitis
Heel Pain /Achilles Tendinitis
Post-Surgical and Traumatic Scars
Myofascial Pain and Restrictions
Muscle Imbalances
Chronic Joint Swelling Associated with Sprains/Strains

Ligament Sprains
Muscle Strains
Bursitis
Back Pain
Trigger Finger
Hip Pain
IT Band Syndrome
Shin Splints
Chronic Ankle Sprains
Scars (Surgical, Traumatic)

Are you wondering if IASTM is right for you? Contact Advance Physical & Aquatic Therapy today in Broomall or Springfield. Our friendly staff is happy to answer your questions, help you schedule an appointment, and educate you about our wide range of physiotherapy services we offer. Drug-free relief from your joint or muscle pain is possible, so make a request to get your healing journey started today.

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Remaining Active in the Winter

It’s wintertime again, and rather than going into hibernation mode, maybe this year you can find some indoor exercises to keep you healthy and fit!

If you have been looking for some exercise suggestions that can help you make it through the winter months, look no further. At Advance Physical & Aquatic Therapy, our physical therapists are movement experts and can guide you through the best types of exercises, depending on your goals.

According to the research, people take fewer steps per day, and less than half of all adults exercise in the winter. The main reason people use for not exercising outdoors is inclement weather, with rain being the biggest obstacle to getting outside and moving.

Although you can do some exercises all year, no matter the weather, if you are looking for some suggestions to try, consider the following:

Yoga
Pickleball
Swimming or water aerobics
Bootcamp or circuit training program

Try classes at your local fitness center, like Zumba or spinning classes, for more group-style indoor exercises. Try a CrossFit gym or a HITT (High Intensity Interval Training) program with Olympic-style lifting exercises if you want a more intense workout. Or, if you are looking for light (or even intense) competition, sign up for a sports league to play basketball, soccer, or volleyball.

If you are looking for a more traditional workout, there are treadmills and elliptical trainers in most fitness centers to get in and get your workout done quickly. Another great idea is to find a physical therapist to finally resolve your old aches and pains and set you up with a program tailored to your personal goals that considers your injuries and unique physical attributes.