Blog Layout

5 Essential Spine Care Tips to Stop Back Pain Before It Starts

Dr. Nathan Teter • May 8, 2024

Your spine is the central pillar of your body, supporting your posture, flexibility, and movement. It's a complex structure of vertebrae, discs, muscles, and ligaments that allows you to bend, twist, and stand tall. But like any essential part of your body, your spine needs proper care to stay healthy and pain-free.

If you're looking for ways to maintain a healthy spine and avoid back pain issues, you’re in luck. Cumming physical therapist, APEX PT Cumming, shares five key tips you can incorporate into your daily routine:

1. Stay Hydrated and Eat Well

Just like a car needs fuel to run smoothly, your spine also thrives on proper hydration and a balanced diet. Water keeps your spinal discs plump and healthy, acting as a shock absorber for your vertebrae. Aim for eight glasses of water daily, adjusting based on your activity level and climate.

Food also plays a crucial role. A diet rich in fruits, vegetables, and whole grains provides essential vitamins and minerals that nourish your spine and the muscles that support it. Calcium is particularly important for bone health, so include dairy products or calcium-fortified foods in your meals. Consulting a registered dietitian can help you create a personalized plan for optimal spinal health.

2. Ditch the High Heels

High heels may look elegant, but they wreak havoc on your spine. The elevated heel throws your posture out of alignment, putting undue stress on your lower back muscles and discs. Instead, choose shoes that provide proper arch support and a comfortable heel height. Opt for sneakers for exercise and comfortable flats or wedges for everyday wear. Your spine will thank you!

3. Reduce Prolonged Sitting

Our modern lifestyles often involve extended periods of sitting, whether at work or glued to our favorite shows. This static position puts a significant strain on your lower back. According to Harvard Health, prolonged sitting increases pressure on your spinal discs, potentially leading to pain and stiffness. Here are some tips to combat the negative effects of sitting:

  • Set a timer: Set an alarm to remind yourself to get up and move every 30–60 minutes. Take a short walk, stretch, or even perform a few simple exercises at your desk.
  • Invest in a standing desk: If your work allows it, consider using a standing desk for part of the day. This promotes better posture and reduces pressure on your spine.
  • Choose active transportation: Walk or bike to work or when running errands. This not only reduces sitting time but also provides much-needed exercise.

4. Exercise and Stretch Regularly

Regular exercise is vital for maintaining a healthy spine. Here are the reasons:

  • Muscle strength: Strong core muscles, including your abdominals and back muscles, provide stability and support for your spine. Harvard Health highlights the "big three" exercises recommended by physical therapist Eric L’Italien: curl-ups, side planks, and bird-dogs. These exercises target all the key muscle groups for optimal spinal health.
  • Flexibility: Tight muscles can pull your spine out of alignment. Regular stretching helps maintain good flexibility and range of motion in your back, reducing the risk of pain and injury.

Remember: Always consult with a healthcare professional before starting a new exercise program, especially if you have any pre-existing conditions. They can recommend a safe and effective exercise routine customized for your needs.

5. Consider Physical Therapy

Physical therapy plays a crucial role in maintaining spinal health. A qualified physical therapist can assess your posture, flexibility, and core strength. They can then develop a personalized treatment plan designed to address any specific issues you might have.  Physical therapy can also help with:

  • Pain management: Physical therapists use various techniques to alleviate back pain, such as manual therapy, therapeutic exercises, and modalities like ultrasound or electrical stimulation.
  • Postural correction: A physical therapist can identify postural imbalances and provide exercises and stretches to improve your posture. This helps reduce stress on your spine and prevent future pain.
  • Injury rehabilitation: If you've suffered a spinal injury, physical therapy can help you regain strength, flexibility, and range of motion. This reduces the risk of long-term complications and promotes optimal healing.

Here's the good news: You don't have to wait until you experience pain to seek the help of a physical therapist. A proactive approach to spine health is ideal.

Finding the Right Physical Therapist

With a variety of physical therapy practices, choosing the right one can feel overwhelming. Here are some key factors to consider:

  • Qualifications and Experience: Look for a Cumming physical therapist with a Doctor of Physical Therapy (DPT) degree and a valid license in the state of Georgia. Experience in treating spinal conditions is a plus.
  • Treatment Philosophy: Consider a physical therapist whose approach aligns with your preferences. Do they focus on manual therapy, exercise, or a combination of both?
  • Patient Reviews and Recommendations: Reading online reviews and seeking recommendations from friends, family, or your doctor can provide valuable insights into a physical therapist's practice and patient satisfaction.

Conclusion

At APEX Physical Therapy, we want to help you achieve and maintain optimal spinal health. Our physical therapists use a comprehensive approach to address your specific needs. Here's what sets us apart from other practices:

  • One-on-One Care: We believe in providing personalized attention to every patient. With us, you'll receive a full hour-long session with our licensed physical therapist, not just a quick consultation.
  • Manual Therapy Expertise: Our therapists are skilled in various manual therapy techniques, like trigger point dry needling and Graston Technique, to address pain and muscle dysfunction in your spine.
  • Focus on Core Strength and Stability: We design exercise programs that emphasize core strengthening and improving spinal stability, essential for long-term health.
  • Modern Treatment Techniques: We use the latest evidence-based treatment approaches to ensure the most effective care for your specific needs.
  • Focus on Root Cause: We don't just treat the symptoms; our approach involves uncovering the underlying cause of your spinal pain to provide lasting relief.

Take a Step Towards a Healthier Spine Today!

Don't let back pain or discomfort hold you back from enjoying an active and fulfilling life. At APEX Physical Therapy, we're here to help you achieve a healthy spine, so you can live life to the fullest. Contact APEX Physical Therapy today! Schedule an appointment to discuss your specific needs and learn how we can help you achieve optimal spinal health. Call us at (678) 325-6432 or fill out our contact form to book a free consultation.

Remember, prioritizing your spinal health is an investment in your overall well-being. Take the first step towards a pain-free and active future. We look forward to helping you on your journey towards a healthier spine.


A person is doing acupuncture on a woman 's back.

7 Common Conditions Treated with Dry Needling

By Dr. Nathan Teter • November 13, 2024
Dry needling can be a powerful technique for relieving pain and improving patient movement. It helps with a variety of conditions by targeting muscle pain and discomfort. In this article, we’ll explore how dry needling can benefit you if you suffer from common musculoskeletal issues. We’ll cover specific conditions and show you how this method can provide relief through dry needle therapy. What is Dry Needling? Dry needling involves a physical therapist inserting fine needles into specific points in the muscle. These needles for therapy help to relax tight muscles and release myofascial trigger point knots. This pain management technique can decrease discomfort and improve movement in affected areas. Many people find dry needling effective for treating different types of myalgia (muscle pain and discomfort). Back Pain What Causes Back Pain? Back pain, especially low back pain, can result from various factors. Poor posture, heavy lifting, and muscle strain are common causes. Over time, these issues can lead to chronic pain and limit your range of motion. How Dry Needling Helps Needle therapy for back pain targets tight muscles, connective tissue, and areas of discomfort in the back. By needling muscles, the technique helps to relieve muscle tension and pain. Many individuals experience reduced discomfort and improved mobility after needling for back pain . Neck Pain What Causes Neck Pain? Neck pain can arise from poor posture, repetitive strain, or injury. Spending long hours at a desk or looking down at a phone can contribute to muscle tightness and discomfort in the neck. How Dry Needling Helps Dry needling treatment addresses tight muscles in the neck area. The needles help to relax these muscles and reduce discomfort. This physical therapy method can improve your neck's range of motion and decrease overall discomfort. Sciatica What is Sciatica? Sciatica refers to the discomfort radiating along the sciatic nerve, which runs from your lower back to your legs. It often results from a herniated disc or muscle spasm. How Dry Needling Helps Dry needling therapy targets the muscles around the sciatic nerve. It can relieve the tension that presses on the nerve and reduce inflammation along the leg. This treatment can help to ease the discomfort associated with sciatica. Shoulder Pain What Causes Shoulder Pain? Shoulder pain can be caused by overuse, injury, or muscle imbalance. Activities that involve repetitive shoulder movements can lead to discomfort and inflammation. How Dry Needling Helps Dry needling can relieve shoulder pain by targeting soft tissue, tight muscles and trigger points. This physical therapy technique helps to relax the muscles and alleviate discomfort. Many people find that it improves their shoulder function and reduces inflammation. Hip Pain What Causes Hip Pain? Hip pain can be due to arthritis, muscle strain, or injuries from athletic training. Activities that put stress on the hip joint can contribute to pain and discomfort. How Dry Needling Helps Dry needling addresses tight muscles around the hip joint. By targeting these areas, the technique helps to reduce pain and improve hip movement. It can have high efficacy in managing hip discomfort. Knee Pain What Causes Knee Pain? Knee pain can result from injuries, arthritis, or overuse. Activities that put strain on the knee joint can lead to discomfort and pain. How Dry Needling Helps Dry needling targets the muscles, and soft tissue around the knee. The technique helps relieve tension and pain, improving overall knee function. It can be a useful pain management treatment for those experiencing knee discomfort. Elbow Pain What Causes Elbow Pain? Elbow pain can be caused by repetitive movements, overuse, or injuries from sports or athletic training. Common conditions include tennis elbow and golfer’s elbow. How Dry Needling Helps Dry needling targets the muscles around the elbow joint. It helps to reduce tension and pain in the area, improving movement and function. This method can have high efficacy in managing elbow discomfort. Conclusion Dry needling by a reliable physical therapist can help with various musculoskeletal conditions like back pain, neck pain, and sciatica. By targeting specific muscles, it provides relief from discomfort and improves range of motion. If you’re dealing with pain from any of these conditions, dry needling in Cumming might be a solution for you. Apex Physical Therapy - Cumming offers this treatment to help you feel better and move more comfortably. Contact us to learn more or discuss any questions you have.
An advertisement for apex physical therapy asking people to vote for them

Apex Physical Therapy Nominated for Best of Forsyth 2025!

By Dr. Nathan Teter • October 21, 2024
Help Apex Physical Therapy win the Best of Forsyth 2025! Learn how to vote daily and support your trusted local provider in physical therapy. Your vote matters!
An older man is standing on a beach holding his knee in pain.

8 Things That Could Be Making Your Back Pain Worse

By Dr. Nathan Teter • July 30, 2024
Suffering from back pain? You might not realize these everyday habits are secretly causing it.
a man is laying on a table getting his knee examined by a nurse .

Unlocking the Power of Active Release Therapy (ART): 5 Key Benefits

By Dr. Nathan Teter • February 6, 2024
Explore the 5 Key Benefits of Active Release Therapy (ART) at APEX PT, from enhanced flexibility to pain relief. Discover the transformative power of ART in Cumming, GA.
A person in a winter coat and backpack standing in front of a lighthouse in the snow.

Apex Physical Therapy’s Top Tips for Avoiding Winter Injuries

By Dr. Nathan Teter • November 21, 2023
Stay safe this winter with Apex Physical Therapy’s top tips! Learn how to avoid common winter injuries and enjoy the season pain-free!

Embracing Life Without Limits: 5 Practical Tips to Ease Joint Pain

By Dr. Nathan Teter • August 30, 2023
Dealing with joint pain? Explore five valuable tips, including exercise and physical therapy, to improve your quality of life.

Revolutionizing Pain Relief: The Science Behind Dry Needling for Muscular Pain

By Dr. Nathan Teter • August 2, 2023
Learn about the science behind Dry Needling, a modern approach to pain relief.

How To Find the Best Physical Therapist in Your Town

By Dr. Nathan Teter • February 28, 2023
Not sure where to start when it comes to finding the best physical therapist? Read this post to learn how.
bearded man with kinesio tape on shoulder

3 Amazing Benefits Of Kinesiology

By Dr. Nathan Teter • February 1, 2023
Read this post to learn three ways Kinesio tapes can help you.
Share by: