3 Ways to Sleep Comfortably Without Straining Your Back

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Dr. Grace Walker, physical and occupational therapist and nutritionist knows that getting a good night’s sleep can directly affect a person’s physical and mental health. Though, most people have their preferred position, its normal for people to move around in their sleep. Sleeping in any position for extended periods of time can cause back pain to worsen. Therefore, making adjustments in your sleep can help alleviate pressure. Body positioning is crucial to how we feel the next morning and people usually sleep in one or a combination of three positions; on your stomach, side, or back. Here are three variations to these positions that may help reduce stiffness and pain:

  1. “Back sleepers” may find that placing a pillow underneath your knees will relieve stress by correcting the hyperextension that may occur in your lower back and bringing your spine back to its natural curve.
  2. “Side sleepers” may find relief by putting a pillow (body pillows are great for this) between their knees and bringing their knees slightly towards their chest.
  3. Though “stomach sleepers” are in the most difficult position for sleep, due to the rotation of the neck and flattened spine, you can still find relief by positioning a pillow underneath your abdomen to bring your spine back to its normal positioning.

Back pain often stems from many things; from something severe such as a traumatic injury, to prolonged poor exposure while working or driving. However, one thing you might not have known is that injuries affecting other parts of the body, such as the shoulders, neck and even hips may be the root cause of a back injury.

At Walker Physical Therapy and Pain Center, we have an effective program for our patients with back pain. We look at the “root cause” when treating back pain to provide insights as to why you are experiencing pain, instead of just a quick fix! We develop physical therapy programs for each patient to provide results in an affordable, fun and healing environment. Call Walker Physical Therapy and Pain Center to schedule an appointment with an expert and caring physical therapist! Visit our WordPress blog for more tips and information!

1111 W. Town and Country Rd., Ste. 1

Orange, CA 92868

Phone: (714) 997-5518

www.walkerpt.com

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4 Ways to Avoid Injury

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Dr. Grace Walker, physical and occupational therapist and nutritionist knows that exercise is great for your body and mind. Whether you play sports, go to the gym or cycle on the weekends, physical activities come with the risk of injury. However, this shouldn’t stop you from getting your exercise on! Whether you are starting a new sport or have been an athlete for years, injuries are preventable.

Returning to any activity after an injury or starting from scratch can be scary.  It’s important to build your confidence and knowledge to reach your goals!

Here are 4 ways you can avoid injury and gain the confidence you need:

  1. Pace yourself– Returning after an injury or starting a new workout routine or sport can be exciting, but professional athletes are not created overnight. Gradually building your intensity, duration and frequency over time ensures that you are getting the most out of your workout with less risk.
  2. Get heated Warming up is a necessity. Five to ten minutes of cardio or dynamic stretching reduces your chance of injury and prepares your body for optimal performance.
  3. Talk to your doctor– Having an open discussion with your physician about your fitness level and abilities are important! This could help you better strategize your workouts and plan ahead.
  4. Ask for help– Whether you’re trying to gain that confidence back after an injury or starting fresh, a certified trainer or physical therapist can teach you proper form and techniques. These professionals will create a safe and fun learning environment that will help guide you through your goals!

At Walker Physical Therapy and Pain Center, we have trained therapist to help design personalized programs for each patient to provide results in a fun and healing environment.

Call Walker Physical Therapy and Pain Center to schedule an appointment with an expert and caring physical therapist!

 1111 W. Town and Country Rd., Ste. 1

Orange, CA 92868

Phone: (714) 997-5518

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It’s Obvious These Four Celebrities Love Physical Therapy

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Photo by C Flanigan/Getty Images

 

Dr. Grace Walker, physical and occupational therapist and nutritionist at Walker Physical Therapy and Pain Center is pleased to share this article recently published InStyle magazine.

From infrared saunas to freezing in the sub-zero temperatures of a cryotherapy machine, celebs and the fitness-obsessed will try just about anything to maintain their inner glow. And often times it’s Hollywood that introduces the rest of us to the hottest wellness trends that are about to make it mainstream. Case in point: physical therapy. This once daunting pain management therapy reserved for this recovering from surgery or injury has shifted its place in the wellness space, becoming a hot new addition to celebrities’ workout routines, whether they are injured or not.

The physical therapy guru behind Jennifer Aniston’s fit frame and P. Diddy’s healthy lifestyle is Dr. Karen Joubert. We asked Joubert why her clients are turning to physical therapy as a compliment to their workout routines, and how it’s changing their bodies.

“The clientele I work with are under an enormous amount of pressure and in many cases, this will manifest itself physically,” she says. “Artists can perform 4-7 shows a week along with traveling and trying to maintain a healthy diet, it’s a lot for anyone to handle. Physical therapy teaches them proper mechanics whether its basic posture on the screen and or extreme dance moves on stage. Education and maintenance provide them with longevity and prevention of injuries. In the long run, it’s a win-win for everyone.”

But why the sudden shift in how people are viewing the benefits of physical therapy, as opposed to just having to go to a session to heal an injury? “The desire for wellness and longevity has really helped to bring physical therapy to the forefront,” she says. “Recently, there has been a huge push in the longevity and prevention aspect of medicine. The public is turning more and more to physical therapy to help them understand and manage their pain. Who doesn’t want to feel better and do it with the guidance of a good physical therapist instead of popping addictive medications? Becoming in touch with the body can be a game changer in every aspect of one’s life.”

As for her favorite clients who dedicate themselves to regular sessions, she has a few in mind. “My favorites, include Puffy, Jennifer Aniston, Cher, and Serena Williams,” she says. “I challenge anyone to follow their daily raegimen. I can’t even keep up! They are so disciplined in all aspects of their lives, no wonder they are all successful! And YES, they all do physical therapy 3-5 times a week!

If you are interested in managing or preventing pain with the help of physical therapy, call Walker Physical Therapy and Pain Center at (714) 997-5518 to have an evaluation with one of our expert physical therapists!

 

Walker Physical Therapy and Pain Center

1111 W. Town and Country Rd., Ste. 1

Orange, CA 92868

(714) 997-5518

www.walkerpt.com

 

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Research says Physical Therapy is Vital to Recovering!

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Dr. Grace Walker, physical & occupational therapist and nutritionist agrees with author Darice Britt from South University who states that rehabilitation of an injured athlete should be carefully evaluated and monitored on a daily basis.

Physical therapists carefully examine the injured athlete to determine whether there are weak or inflexible muscles in the body that could cause future injury. They are trained to target specific joints and muscles in the body through exercise, manual therapy, and pressure point release techniques that help rebuild strength and movement of the body after injury.

Since injuries are time-dependent, the normal healing process follows a pattern of acute phase, subacute phase, and chronic phase.

“Each phase dictates a different treatment approach and it is the physical therapist’s responsibility to accurately diagnose which phase and what treatment the patient should receive”  Says Apostolos Theophilou, DPT, clinical coordinator of the Physical Therapist Assisting program at South University

Theophilou also says:

“Through the years, therapists have been successfully able to log the ‘steps’ for each phase, thus now we have collective treatment protocols that have a complete analysis of what activities and treatments the athlete should be receiving based on his current phase”

Call Walker Physical Therapy & Pain Center to schedule an appointment with an expert physical therapist!

To read the full article, click here

714-997-5518

1111 W. Town & Country Rd. Ste. 1

Orange, CA 92868

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Is Sciatica Pain Making Work Unbearable?

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According to the American Academy of Orthopaedic Manual Physical Therapy,  physical therapy can offer the same results for patients with sciatica who have had spinal surgery. The academy reports from the British Medical Journal and states that studies have only shown short-term improvement in patients who have had surgery. After 6 months to 2 years, the difference between surgery patients and physical therapy patients diminishes.

Surgery is not only costly, but risky.

“The significance of this study is that patients may be able to avoid surgery if they realized they can expect a similar improvement in symptoms if they use other ways to manage the pain for 6 months,”

says Dr. Timothy Flynn of Regis University in Denver, CO, and President of the American Academy of Orthopedic Manual Physical Therapists (AAOMPT).

Grace Walker, physical and occupational therapist and nutritionist encourages patients to become educated about their sciatic and back pain. She agrees with Timothy Flynn in his statement:

“Patients should be aware that surgery is not the only option to reduce the symptoms of sciatica.”

Click here to read more.

Call Walker Physical Therapy & Pain Center to schedule an appointment. Treatment is affordable and effective!

714-997-5518

1111 W. Town & Country Rd. Ste.1

Orange, Ca 92868

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New Research: Physical Therapy to Reduce Risk of Alzheimer’s

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You may already be asking yourself- What does Dementia and Physical Therapy have to do with each other? More than you might know! Dr. Grace Walker, physical and occupational therapist and nutritionist, has reviewed two new studies that you might want to know about.

Elder woman exercising outdoors with free-weights and smiling

  • What is Dementia, and how does Alzheimer’s disease differ?

This is one of the most common questions which can be answered quite simply. Dementia is an umbrella term for symptoms such as impaired memory or thinking. It is commonly associated with the cognitive decline of aging. Many conditions cause dementia such as Alzheimer’s, Parkinson’s and Huntington’s.

Alzheimer’s disease, as of now, has no cure. It is caused by abnormal protein deposits in the brain which form plaques and tangles in the brain. Connections between the neurons (communication cells) in the brain are lost and begin to die. The lack of communication between cells in the brain causes the symptoms of dementia.

Brenda Vrkljan, associate professor of occupational therapy at McMaster University in Hamilton, has found the “clock-drawing test” to be a useful screening tool to measure cognitive impairment in patients with signs of dementia. It has been proven so useful that Ontario adopted this test for its senior drivers. Poor scores do not result in the license being revoked, however, they do signal the need for a closer look at the drivers physical and cognitive condition.

Vrkljan warns against family members administering this test at home as “there is a standardized approach to how you score it.” So don’t try to make your grandfather try to draw a clock after you’ve read this- he might not be too excited about you testing his clock-drawing abilities, anyhow.

  • Prevention and regulation of symptoms is possible.

Recent studies have shown that exercise programs can help reduce the onset of Alzheimer’s disease and regulate symptoms of dementia. This is done a few different ways.

  1. Slow mental decline– exercise has been shown to slow brain atrophy (degeneration), especially in the hippocampus, which can influence memory and spatial navigation.
  2. Reduce the risk of falls– changes in judgement and spatial control contribute to tendency to fall. Exercises improve balance and reduce the fear of falling.
  3. Improve physical function– mobility, balance, coordination, and strength.
  4. Improve sleep– sleep disorders are common in dementia patients. Exercise can help one fall into a normal sleep pattern.

At Walker Physical Therapy and Pain Center, our staff of trained physical therapists are here to help you and your loved ones design and carry out supervised exercise programs. We come up with personalized programs for each patient to provide results in an affordable, fun, healing environment.

Call Walker Physical Therapy and Pain Center to schedule an appointment with an expert and caring physical therapist!

1111 W. Town and Country Rd., Ste. 1

Orange, CA 92868

Phone: (714) 997-5518

www.walkerpt.com

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Glued to the Desk all day? These 3 Exercises are for you!

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Dr. Grace Walker, physical and occupational therapist and nutritionist, is very familiar with pain developed from prolonged sitting. Too much time sitting can lead to muscle atrophy, or shrinking muscle tissue. Also, when you stay in one position for too long, your bones actually press against the muscle and skin in your bottom. This pushes the blood away from your skin. If you stay like this too long, you get what’s called a decubitus ulcer, or bedsore.

Close-up Of Young Businesswoman On Chair Having Backpain In Office

On the more extreme side, Mayo Clinic has reported that sedentary lifestyle attributes to nearly 50% increased risk of death from any cause, and 125% increased risk of events associated with cardiovascular disease, such as chest pain or heart attack.

If these statistics are a wake-up call for you, here are three exercises to get you body feeling better!

  1. Crab Hip Hold– Jeremy Frisch, U.S.A.W., owner and director of Achieve Performance Training, says this move is “perfect for zeroing in on all the muscles that don’t see any action when you’re sitting all day: hamstrings, glutes, lower back, and shoulders.”
  2. Resisted Rows– Working over a stack of books or computer all day causes your shoulders to slump forward and your back to hunch. To stretch and strengthen these muscle, check out this instructional guide for rows.
  3. Half Frog Stretch– This yoga pose focuses on the thighs, shoulders, and upper back. These areas are prone to becoming tight after sitting for extended amounts of time.

At Walker Physical Therapy and Pain Center, we have the ability to identify the factors that may be causing pain, and correct them. Our therapists work to understand your activities of daily living to develop personalized exercise programs for you during treatment, home, and work, too.

We develop physical therapy programs for each patient to provide results in an affordable, fun and healing environment. Call Walker Physical Therapy and Pain Center to schedule an appointment with an expert and caring physical therapist! Visit our WordPress blog for more tips and information!

1111 W. Town and Country Rd., Ste. 1

Orange, CA 92868

Phone: (714) 997-5518

www.walkerpt.com

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Shopping Tips From Santa

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Ho, Ho, Ho! Happy Holidays! The North Pole sure is busy with toy making and Holiday shopping.

Santa’s elves like to make all the toys but he likes to do some Holiday shopping as well. Last year, all the shopping caused him some pain, especially on his Santa On Treadmillback! This year he got some excellent tips from Walker Physical Therapy and Pain Center. Now he knows how to avoid back pain when he does his Holiday shopping this year.

Some Shopping Tips from Grace Walker, Physical & Occupational Therapist and Nutritionist:

  • Distribute the weight of shopping bags equally on both sides of your body.
  • Consider using a fanny pack or small back pack.
  • Wear comfortable shoes; carrying packages while wearing high heels on hard surfaces can contribute to foot and ankle injuries.
  • Don’t lug overstuffed shopping bags for extended periods.
  • Test an object’s weight before you lift it by pushing with your foot
  • If an object is too heavy for you to lift, then ask someone for help

DO’S AND DON’TS FOR BACK PAIN:

  • DO use ice 20-30 minutes before bed.
  • DO pull your belly button into your spine (iso-abs) and breathe.
  • DO this with all exertion.
  • DON’T twist while holding something in your arms.
  • DON’T bend at the waist, squat in instead.
  • DON’T hold your breath while exerting force.

Call Walker Physical Therapy & Pain Center to schedule an appointment with an expert physical therapist today!!

714-997-5518

1111 W. Town & Country Rd. Ste. 1

Orange, CA 92868

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Physical Therapy- The Keystone of Lower Back Pain Treatment

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Dr. Grace Walker, physical & occupational therapist and nutritionist shares findings from the American Academy of Orthopaedic Manual Physical Therapy.

The American Pain Society released the second part of a practice guideline for the management of low back pain.

The scientific review concluded that most invasive interventions, including spinal joint injections, radiofrequency denervation, and intradiscal electrothermal therapy demonstrated no evidence of effectiveness.

Chiropractor“The expert panel reaffirms its previous recommendation that all low-back pain patients stay active and talk honestly with their physicians about self care and other interventions. “In general, non-invasive therapies supported by evidence showing benefits should be tried before considering interventional therapies or surgery,” said Dr. Roger Chou.” Physical therapy, including spinal manipulation and exercise, was noted as a centerpiece component of effective low back pain care by the panel’s 2007 study.

 “The key in chronic low back pain is avoiding too much medicine. There is no magic bullet, but a combination of hands-on care and an active exercise offer the best solution.”-Timothy W. Flynn PT, PhD, President of the American Academy of Orthopaedic Manual Physical Therapists

Call Walker Physical Therapy & Pain Center to schedule an appointment with an expert physical therapist!

(714) 997-5518

Walker Physical Therapy and Pain Center

1111 W. Town & Country Rd. Ste.1

Orange, CA 92868

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AHA recommends physical therapy as a safe and effective alternative to drugs for those at risk of heart disease

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Grace Walker, physical & occupational therapist & nutritionist shares Timothy Flynn’s press release on the American Heart Association’s findings regarding heart disease and physical therapy.

The American Heart Association released a statement that implored doctors to change their approach for treating  patients with or at risk of heart disease. They recommended that doctors begin prescribing physical therapy instead of the COX-2 inhibitors as their first line of treatment– actually, they suggested that such pharmacologic treatments should come last in the line of treatment!

“We advise physicians to start with non-pharmacologic treatments such as physical therapy and exercise, weight loss to reduce stress on joints, and heat or cold therapy. If the non-pharmacologic approach does not provide enough pain relief or control of symptoms, we recommend a stepped-care approach when it comes to prescribing drugs.”

AHA

“This recommendation comes as no surprise to physical therapists, research has repeatedly shown the value of early physical therapy for patients with musculoskeletal conditions. We are glad to see that the AHA’s recommendations of physical therapy as a safe and effective alternative to drugs are consistent with these findings. It only makes sense to see your physical therapist before trying drugs and surgery.”

Timothy Flynn, President of the American Academy of Orthopedic Manual Physical Therapists (AAOMPT)

Call Walker Physical Therapy & Pain Center to schedule an appointment with an expert physical therapist!

714-997-5518

1111 W. Town & Country Rd. Ste.1

Orange, CA 92868

To read full article click here

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