Penrose Physical Therapy
25
Jun 2019
Jennifer Penrose
Author
Jennifer Penrose

Back Pain: “When Do I Use Ice And When Do I Use Heat?”

A question I get asked a lot by clients and people who suffer with back pain is a really simple one: “When do I use ice and when do I use heat?” Rightly or wrongly, 9 out of 10 of my clients tend to favor heat – a nice hot water bottle, a soak in the bath, or one of those lavender scented wheat bags to try and ease their back pain. (I think a lot of people don’t like the idea of putting cold ice on their back, unless it’s really hot outside!) As you can appreciate every health concern and injury is different. Sometimes it’s ice to cool it down, or heat to help relax it…it can be very confusing! When To Use Ice  There’s one time in particular we say to use ice and that’s when something just happened and it’s very painful, likely hot and maybe swollen. This is an ‘acute’ injury. Acute meaning it just happened. For example, an ankle sprain or pulled muscle. When it comes to your back pain, the time to use ice is if your back has suddenly ‘gone’ and you’re in a lot of pain, or you’ve overdone it and your back becomes very painful towards the end of the day. You see, your body is actually very clever. Let’s use an ankle sprain as an example… When you sprain your ankle your body will immediately try and protect itself. This is why you get swelling and it becomes very… Read More
18
Jun 2019
Jennifer Penrose
Author
Jennifer Penrose

Back Pain: 3 Things That Cause Back Pain That You Didn’t Know Until Now

Quick question: How many of you have Googled ‘preventing back pain’? I thought so. We’ve all heard and read about what can cause back pain; incorrect lifting, bad posture, sports injury…but did you know that you may be making a common mistake in your daily routine, that might be encouraging back pain? What I’m about to tell you might sound surprising, but hear me out and I’ll explain why it can cause your back pain to worsen, as well as give you some tips on how to change it. Right, here we go… Bad Diet I don’t mean like Weight Watchers! That’s a way to manage your weight. However, I am more concerned about the reason you may go to slimming clubs. Being overweight can have a great impact on your health AND your back pain. If you are overweight then you are putting extra pressure on your back. An example of this can be shown where we store sugar. When we eat sugar, any energy that we don’t use from it, is stored on our back. Another place that it can be stored, along with caffeine, is at your lower back, a.k.a your love handles! If you now think of all that excess weight being carried on your back from sugar and caffeine, is it surprising that a bad diet can lead to back pain? To overcome this issue, try cutting down on the sugar, caffeine and processed foods and choose more natural foods. This could be chicken breasts, potatoes… Read More
11
Jun 2019
Jennifer Penrose
Author
Jennifer Penrose

Back Pain: How To Live With Less Of It When Working In An Office

Do you work in an office based job? Or find yourself struggling with neck, shoulder or back pain after sitting for long periods of time? Do you wish there was something you could do it reduce the pain? Well there is a solution to create a more safe, healthy and comfortable working environment for you. You don’t have to put up with annoying aches and pains. Let’s start at the bottom with your ankles… Research suggests your ankles should be supported via a foot rest. Keeping the ankle joints at just over a 90 degree angle is best. The same rule applies to your knees, keep them slightly at over 90 degree angles. Do this with at least 80- 90% of your thighs supported on your seat parallel to the floor. Basically, when your feet are planted firmly on the floor, you’re not sitting in a twisted position. I know it can be easy to do after sitting for hours without regular breaks! Low Back Positioning Moving on to those troublesome lower backs… A lot of us are guilty of having poor sitting posture. Slouching in our chairs at work and creating extra unnecessary stresses through our spine and the soft tissues. These muscles, tendons and ligaments support our spine and body! To avoid this extra stress, it’s important to ensure that your butt is touching the back of the chair. So get your wiggle on and shuffle right to the back of your chair. Don’t be worried if your feet come off the floor,… Read More
04
Jun 2019
Jennifer Penrose
Author
Jennifer Penrose

Back Pain: Why You Need To Drink More Water To Help Relieve It

Quick question: How much water have you drank today? For most people, the answer would be “not enough”. From everything we drink and swim in, to the ice that reduces swelling, it is all around us (and even in us). As a matter of fact – it basically is us! Water makes up around two thirds of who we are, and influences every single process in our body. This probably explains why we feel a lot better when we drink enough of it. Now, you might be aware of the many ‘tips and tricks’ that are out there on “how to avoid a bad back”, and “how to relieve pain” – but have you ever heard of drinking more water? My guess is you haven’t! I get that it might sound ‘too simple’ to make a difference, but dehydration really can be one of the culprits of back pain, and one of the reasons why it stays around for longer than it needs to. Let me explain… I know you already know that water affects every organ and cell in your body, but it also plays an enormous role in the health of your back and spine. In between each section of the spine (the vertebrae) lies a disc – these are mainly made up of water. During the day when we’re standing up, they slowly become dehydrated, then at night when we’re laying down, they rehydrate themselves again (so long as there is ENOUGH water in the body!). Here’s Where Water Comes Into Play… Read More

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