Penrose Physical Therapy
29
Apr 2020
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 hot and… Read More
22
Apr 2020
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, water is all around us (and even in us), 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 – which probably explains why we feel a lot better when we drink enough of it. Believe it or not this plays a role in our back pain! 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 to help with that? 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… Here’s How It Can Help 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 re-hydrate themselves again (so long as there is ENOUGH water in the body!). If there’s not enough water in your body, then… Read More
15
Apr 2020
Jennifer Penrose
Author
Jennifer Penrose

How To Get The Housework Done Without Back Pain During COVID-19

Many are home due to shelter in place and are likely doing more house chores or yard work. In fact let me tell you a story of someone that reached out recently. Just a few weeks ago this happened to one of our patients, Ann, 57 from South Bay. She was making the most of a quiet weekend, and before she planned on relaxing, she decided to do get the cleaning done. Anne was fine to begin with, but as soon as she went to turn over her mattress she put her back out completely. “It’s Just A Stiff Back, Right?” At first the pain wasn’t so bad, but then a few hours later her back began to stiffen up. Like most people we see, at first she thought “It’s just a stiff back, I’ve probably got a bit carried away with the cleaning, it’s happened before.” But the next day the pain was still there, and it felt even worse! Anne’s back started to ache when she sat down, she struggled to find a comfortable position to fall asleep in, and she couldn’t even bring herself to stand without being in agony AND she had a weekend away planned. How was she going to get away with a back so painful? You might be thinking this won’t happen to you, not with something as basic as everyday chores, but when you consider that most of us do some form of jobs around the house, that’s a lot of backs that could potentially become sore!… Read More
13
Apr 2020
Jennifer Penrose
Author
Jennifer Penrose

Is Back Pain Bothering You During The “Stay At Home”?

Due to COVID-19 more and more people are Teleworking or sitting at home! We are getting more people calling in about back pain from less than ideal work stations at home. Around 30-60% of people who need to sit for work report having back pain at some point in their life, and a lot of the people we see in the clinic come to us in pain as a result of spending 30 minutes or more in a seated position, almost daily! But why does something as simple as sitting trigger off back pain when it’s not exactly strenuous? Sitting for long periods of time exposes the body to many different forces such as sustained stress, abnormal pulling on joints from poor posture and most notably – the lack of proper positioning and support needed to help us sit properly for periods of time. Sitting for long periods of time can also can lead to tightening of your quads, hamstrings and hips which means they start to pull on your lower body and back as they normally wouldn’t if not sitting for long periods. It’s no wonder why a combination of these factors, as well as the inadequate design of some seats can cause back problems for many of us. Back pain can make sitting unpleasant (in some cases, unbearable), so I put together a list of tips to help make your next seated adventure as pain-free as possible. Here are 7 tips to help you:… Read More
01
Apr 2020
Jennifer Penrose
Author
Jennifer Penrose

Don’t miss this free VIRTUAL Knee Pain Workshop!

If you or a loved one suffer from chronic knee pain – so bad that it can even stop you from walking – then attending this virtual workshop may be the most important thing you do this year. It may unlock the agonizing mystery of your knee pain and show you a way to get back to the life you deserve… A life where you can walk up and down the stairs without worrying when your knee is going to ‘give-out’, or the pain stop you in your tracks. One where you can enjoy leisurely walks with friends and family and not worry if you’re gong to make it or not, restricted by a knee so painful. A life where you can pick up and play with your grandkids without worrying when your knee is going to stop you from getting back up. A life where you can do and enjoy all the things you see so many others doing and enjoying but your bad knee has kept you watching from the side-lines. …Basically, a life without the curse of knee pain. If You Feel Let Down, Disappointed, And Even Skeptical About What Can Be Done To Help You, Then Read On… My name is Jennifer Penrose, the nations leading knee pain specialist, and I have been helping people live with much less knee pain for more than a decade now – all across the country. people are confused by the advice they’ve previously been given, unsure about why it didn’t work out…… Read More

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