Penrose Physical Therapy
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
28
May 2019
Jennifer Penrose
Author
Jennifer Penrose

Back Pain: How To Get The Housework Done Without Making Back Pain Worse

Has this ever happened to you? You’re going about your day doing your usual day-to-day jobs like taking the trash out or changing the sheets. All of a sudden you feel a sharp pain in your back and you can hardly move… Sound familiar? 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 relaxing, she decided to do get the housework done. Anne was fine to start, but as she went to turn over her mattress she put her back out completely. 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. 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. Most of us do some form of jobs around the house – that’s a lot of backs that could potentially become sore! And not just that, most… Read More
21
May 2019
Jennifer Penrose
Author
Jennifer Penrose

Back Pain ‘Driving’ You Mad? 7 Tips To Alleviate Back Pain While Driving

If you’re driving fairly long distances to and from work every day, it’s likely you’ve experienced back pain. Around 30-60% of drivers report having back pain at some point in their life. We see lots of people in the clinic in pain as a result of 30 minutes+ on the road, almost daily! But why does something as simple as driving trigger off back pain when it’s not exactly strenuous? Driving for long periods of time exposes the body to many different forces. These include acceleration, sudden stops, and most notably vibrations from the road. These forces especially affects those who drive larger vehicles. Driving also involves the use of your feet to control the cars pedals. This means they are not used to help stabilize and support your lower body as they normally would when sitting. It’s no wonder why a combination of these factors, along with inadequate design can cause problems for many of us. Back pain can make driving unpleasant (in some cases, unbearable). So, I put together a list of tips to help make your next journey as pain-free as possible. Here are 7 tips to help you: 1. Get Comfortable Before You Set Off – A small irritation can quickly grow into an unbearable pain. If you’ve got a long journey ahead, or in the car for 20 minutes, this can affect your day. So, before you set off, take a few moments to settle into a comfortable position. Check… Read More
24
Apr 2019
Jennifer Penrose
Author
Jennifer Penrose

I Was Told Not To Bend Or Twist With Osteoporosis; Yet Research Shows Yoga Increases Bone Density

Yoga has along list of health benefits, including greater flexibility and range of motion, stronger muscles, better posture. Even balance, reduced emotional and physical stress, and increased self awareness and self-esteem. Yoga’s forward folds have to be eliminated for the osteoporosis crowd but the rotational poses actually increase bone density. Dr. Loren M. Fishman is a physiatrist at Columbia University who specializes in rehabilitative medicine. He has been gathering evidence on yoga and bone health, hoping to determine whether yoga might be an effective therapy. The idea that yoga helps with bone density is not widely accepted in the medical community. More than 700,000 spinal fractures and more than 300,000 hip fractures occur annually in the United States. Dr. Fishman hoped that this low-cost and less dangerous alternative to bone-loss drugs is worth pursuing.  Bone-loss medications can produce adverse side effects like gastrointestinal distress and fractures of the femur. A study published in “Clinical Interventions in Aging” found that of 126,188 women found to have osteoporosis, all of whom had Medicare Part D drug coverage, only 28 percent started bone drug therapy within a year of diagnosis. Most people do know that the prescribed medications come with complicating factors and risks. On the other hand, yoga’s “side effects”, Dr. Fishman and colleagues wrote recently, “include better posture, improved balance, enhanced coordination, greater range of motion, higher strength, reduced levels of anxiety and better gait.” How does yoga work to increase bone density? “Yoga puts more pressure on bone than gravity does,” he said… Read More
16
Jan 2019
Jennifer Penrose
Author
Jennifer Penrose

Why Everyday Activities Can Cause Neck Pain And What You Can Do To Change That

Have you ever had a slight pain in the neck but didn’t really think it was a big deal, especially if you knew it was because you slept awkwardly? Yes? I thought so. I hear this quite often from my clients when they first come in to see us – they’ll mention the annoying pain that’s going on in their neck when it comes to the end of their session because 9 times out of 10, they think it’s something that will “just go away” on it’s own. But here’s the thing – it doesn’t always “just go away”! Think of your neck like this: Your neck supports one of the most vital parts of your body – the skull and the brain. Not forgetting that the top of your neck is where your nerves begin. Now ask yourself this – do you still want to brush off that neck pain you’ve woken up with this morning? I thought not. Some of the main reasons as to why we shouldn’t brush off neck pain is because we all have ways in which we make it worse. We don’t mean to, but sometimes our lifestyle just gets in the way! Have you had your hair done recently? It can often be an enjoyable experience, but have you ever considered how your neck feels? When you’re getting your hair washed make sure the chair and basin are adjusted accordingly. The seats are meant to adjust for a reason! Also, sometimes it can take a… Read More
08
Jan 2019
Jennifer Penrose
Author
Jennifer Penrose

Do you want more energy or improved physical performance? Or how about knowing if your nutrition plan is working?

Then this free wellness/nutrition workshop is for you! In the last few weeks of the healthy tips series we have covered how the right nutrition improves youthful gene expression (the study of epigenetics & how that is helping people feel younger), hydration and the anti-inflammatory diet. Diseases that are linked to chronic systemic inflammation: diabetes, heart disease, Alzheimer’s, depression, arthritis to name a few, the fastest easiest ways to decrease inflammation, and how antioxidants help protect our eyes from blindness (aging macular degeneration). And last week you could request my free “Healthy Tips Report” that covered: posture, falls, stretching and more! Well that is quite a bit to cover in 7 weeks!  That is why we decided with all the interest and requests for antioxidant scans to hold a free wellness/nutrition workshop!  Get your antioxidant scan score for free at this workshop if you bring a friend with you! (Normally $25). This science based wellness/nutrition workshop is for you if: You want to know what nutrients are key for energy and improving physical performance. (We will cover the science that has been used in elite athletes and with sedentary individuals) Or, you want to know which nutrients help with cognition, mental sharpness, and memory (according to the science of course!) You want to know if your nutritional plan is working with the antioxidant scan test. And we’ll tell you what it means for your overall health. If you want to know what key nutrients are needed for longevity and optimal wellness You want to know… Read More
27
Dec 2018
Author
Wyatt Spithaler

What is the fastest, easiest, cheapest way to decrease chronic systemic inflammation?

So if you recall in this healthy tip series we talked about the anti-inflammation diet.  We talked about how scientists have found that chronic inflammation is linked to chronic diseases: diabetes, cardiovascular disease, Alzheimer’s, arthritis, depression, cancer, asthma and more.  Chronic inflammation is exacerbated by lifestyle factors: a diet with unhealthy fats and processed foods (packaged and canned meals), pastas/starches/sugars, lack of exercise and poor dental hygiene or gum disease.  The food we eat causes certain bacteria in our gut to populate and it either curbs or increases our systemic inflammation. Before going further, if you’d like to watch a video for this topic instead of read, follow this link to view it on our YouTube page: https://youtu.be/DPlFedNlgjw One of the quickest things you can do to decrease systemic inflammation is stop eating foods that are processed or laden with unhealthy fats– those quick packaged meals or fast foods.  And avoid lots of starches and artificial sugars.  Those foods increase the gut bacteria that promotes more systemic inflammation!  No one needs more inflammation in their body!  And remember to floss your teeth every day to keep that bacteria from traveling to your gut and creating more systemic inflammation! The next best thing to do to decrease system inflammation is getting half your plate full of veggies and fruits at every meal.  Whoa!  Do you have time for that?  Do you have the money for that?  It is not easy or quick nor is it cheap to buy organic fruits and veggies.  And why organic? … Read More
21
Dec 2018
Jennifer Penrose
Author
Jennifer Penrose

Screen time and your vision! Yummy Oatmeal Recipe too!

You can read my blog or watch my you tube channel on today’s topic of screen time and vision.  Click here for the you tube version. Most patients that I help are40+ and trying to be active and enjoy life. I am also in that category. Besides physical and mental function, I also want to have my vision intact for next 20-30 years plus. I am willing to bet that even if you are ok with most aging processes that you don’t want to have permanent vision loss in your 60s-70s? So today I’m going to tackle the issue of aging macular degeneration (AMD). Why is a physical therapist talking about AMD? Well, many of my patients come to see me for neck and back pain from sitting and using laptops, tablets,and smart phones. We do see more people with degenerative changes in their spines due to the amount of sitting and the increased neck bending/flexion from holding devices and looking down for prolonged periods. American adults spend an average of 11 hours a day on screen time. These devices give off blue light that has been found to damage the cells in the back of the retina leading to permanent vision loss from AMD. AMD is the leading cause of vision loss. It affects more than 10 million people. It’s mainly associated with aging, but some forms of macular degeneration affect younger people as well. I don’t know about you, but as someone who must use a computer… Read More
15
Dec 2018
Jennifer Penrose
Author
Jennifer Penrose

Is there any science behind the anti-inflammatory diet?

  Within the past few decades, scientists hit upon the discovery that many conditions, including heart disease, diabetes, Alzheimer’s, Parkinson’s, cancer, arthritis, depression, and long-lasting respiratory problems such as asthma, share a common element – chronic inflammation. Scientists suggest that many factors contribute to chronic inflammation, including genetics and exposure to toxic contaminants in the environment. Chronic inflammation also might be exacerbated by lifestyle factors, including a diet laden with unhealthy fats and processed foods, lack of exercise, and poor dental hygiene/gum disease.If we just followed what our parents and grandparents said “an apple a day keeps the doctor away” or “finish your veggies” we likely would have less diseases linked to chronic inflammation. Our diets play an important role in chronic inflammation because our digestive bacteria release chemicals that may spur or suppress inflammation. The types of bacteria that populate our gut and their chemical byproducts vary according to the foods we eat. Some foods encourage the growth of populations of bacteria that stimulate inflammation, while others promote the growth of bacteria that suppress it. Hopefully you are probably already enjoying many of the foods and beverages that have been linked to reductions in inflammation and chronic disease. Anti-inflammatory foods are those that any nutrition expert would encourage you to eat. They include lots of fruits and vegetables, whole grains, plant-based proteins (like beans and nuts), fatty fish, and fresh herbs and spices. Fruits and veggies: Go for variety and lots of color; reds, oranges, yellows,… Read More
02
Dec 2018
Jennifer Penrose
Author
Jennifer Penrose

Do You Ever Wonder What Else You Could Do To Enjoy Life With More Energy And Feel Younger Again?

  I have patients tell me all the time “don’t get old” with a laugh. But at the same time it is no laughing matter. I do really want my patients to feel their best for as long as possible. (I also want this for myself). As a health provider who specializes in improving performance of the aging human body, I wanted to find more ways to deliver more life and energy naturally. So over the course of the next several weeks I am going to talk about how you can enjoy life with more energy and feel younger again naturally. Where do we get our energy? Remember back in school when you learned in science that our food gives us energy? When our blood sugar drops and we feel sluggish we know to go eat something. However, what is that “something”? Does it really provide key nutrients to help us with energy and feeling younger again? I think most of us know that nutritional research states we should be eating 1.5-2 cups of fruit and 2.5-3 cups of vegetables a day. The literature is clear that eating more fruits and vegetables adds nutrients to diets, reduces the risk for heart disease, stroke, and some cancers, and helps manage body weight when consumed in place of more energy-dense foods. What is even more interesting in the last decade is finding that our nutrients can actually cause “youthful gene expression”. This is called the study of epigenetics. I am not saying… Read More
25
Nov 2018
Jennifer Penrose
Author
Jennifer Penrose

What if you could avoid risky knee surgery?

If you or a loved one suffer from chronic knee pain – so bad that it can even stop you from walking – then attending this 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. A life where you can enjoy leisurely walks with friends and family and not worry if you’re going 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 backup. 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. And what we know now is that so many people are confused… Read More

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