Summer-Proof Your Back:
Easy Core Exercises for Pain-Free Travel and Outdoor Fun

Summer is here! Time for road trips, beach days, and backyard projects. But before you start
lifting heavy luggage or moving patio furniture, let’s talk about keeping your back happy and
healthy. Your back works hard during summer activities. Long car rides, heavy suitcases, and yard work
can all stress your spine. The good news? A strong core is your best defense against back pain.

Why Your Core Matters More Than You Think
Think of your core like a natural back brace. These muscles wrap around your middle and
support your spine all day long. When your core is weak, your back muscles have to work
overtime. That’s when pain strikes.

Your core includes more than just abs. It’s actually four main muscle groups:

● Deep abdominal muscles
● Back muscles along your spine
● Pelvic floor muscles
● Diaphragm (your breathing muscle)

Simple Core Exercises You Can Do Anywhere:

The Dead Bug
Lie on your back with knees bent at 90 degrees. Slowly lower one arm overhead while
extending the opposite leg. Return to start. Do 10 reps each side.
● Why it works: Teaches your core to stay stable while your arms and legs move.

Modified Plank
Start on your knees and forearms. Keep your body straight from knees to head. Hold for 15-30
seconds.
● Why it works: Builds strength in all your core muscles at once.

Bird Dog
Start on hands and knees. Lift opposite arm and leg at the same time. Hold for 5 seconds. Do 8
reps each side.
● Why it works: Improves balance and teaches your back and core to work together.

Smart Lifting for Summer Activities
Whether you’re loading the car or moving a grill, proper lifting saves your back.

The Safe Lifting Checklist:
● Get close to what you’re lifting
● Bend your knees, not your back
● Keep the object close to your body
● Lift with your legs
● Don’t twist while holding something heavy
Pack Smart for Travel:
● Use a suitcase with wheels
● Pack heavy items in smaller bags
● Take breaks during long drives to stretch

Beat Travel Back Pain
Long car rides are tough on your back. Here’s how to arrive feeling good:
Before You Drive:

● Adjust your seat so your knees are slightly higher than your hips
● Place a small pillow behind your lower back
● Make sure you can reach the pedals without stretching

During the Trip:

● Stop every hour to walk and stretch
● Do simple stretches at rest stops
● Stay hydrated (dehydration makes muscles tight)

Quick Stretches for Busy Days

1. Cat-Cow Stretch – On hands and knees, arch your back up like a cat, then let it sag
down. Do 10 slow movements.
2. Knee-to-Chest – Lying down, pull one knee toward your chest. Hold for 20 seconds
each leg.
3. Child’s Pose – Sit back on your heels with arms reaching forward. Hold for 30 seconds.

When to See a Physical Therapist

Most back pain gets better with simple exercises and smart habits. But see a PT if you have:

● Pain that lasts more than a few days
● Pain that shoots down your leg
● Numbness or tingling
● Pain after a fall or injury

Your Summer Back Health Action Plan

1. Start small: Do 5 minutes of core exercises three times a week
2. Practice good lifting: Use your legs, not your back
3. Move often: Don’t sit in one position too long
4. Listen to your body: Rest when you need to

Remember, preventing back pain is much easier than treating it. A few minutes of daily core
work can save you weeks of discomfort later.

This summer, make your back health a priority. Your future self will thank you when you’re still
enjoying activities pain-free!

References
1. American Physical Therapy Association. (2023). “Core Stability and Back Pain Prevention.” APTA
Guidelines. https://www.apta.org
2. McGill, S. (2016). “Low Back Disorders: Evidence-Based Prevention and Rehabilitation.” Human
Kinetics. https://www.humankinetics.com
3. National Institute of Occupational Safety and Health. (2023). “Ergonomics and Musculoskeletal
Disorders.” CDC Publication. https://www.cdc.gov/niosh/topics/ergonomics/
4. Hides, J., et al. (2022). “Core Muscle Training for Low Back Pain.” Journal of Physical Therapy
Science, 34(8), 542-548. https://www.jstage.jst.go.jp/browse/jpts
5. Harvard Health Publishing. (2023). “Core Exercises: Why You Should Strengthen Your Core
Muscles.” Harvard Medical School. https://www.health.harvard.edu/staying-healthy/coreexercises-5-workouts-to-tighten-your-abs-strengthen-your-back-and-improve-balance
6. Mayo Clinic. (2023). “Back Pain Prevention: Lifestyle Strategies.” Mayo Foundation for Medical
Education and Research. https://www.mayoclinic.org/diseases-conditions/back-pain/indepth/back-pain/art-20044526

Stay Active and Injury-Free This Summer!

Here are some Tips for Your Favorite Activities

Summer is a great time to get outside and enjoy activities like running, hiking, and swimming. Moving your body is great for your health, but sometimes, fun activities can lead to aches and pains. The good news is that many common summer sports injuries can be avoided. As physical therapists, we want to help you stay active and safe.

Studies show that using programs to prevent injuries really can work. Taking a few simple steps before, during, and after your activities can make a big difference.

Before You Go: Warm Up Your Body

Think of a warm-up as a gentle wake-up call for your muscles. It gets your blood flowing and
prepares your body for more activity. This can help lower your chances of getting hurt.

● For Running & Hiking:

○ Start with 5-10 minutes of light cardio, like brisk walking or jogging in place.
○ Try some dynamic stretches – these are stretches where you move:

■ Leg Swings: Hold onto something stable and gently swing one leg forward
and back (10 times), then side to side (10 times). Repeat with the other leg.
■ Arm Circles: Make big circles with your arms forward (10 times) and then
backward (10 times).
■ Walking Lunges: Step forward into a lunge, keeping your front knee over
your ankle. Alternate legs for 10-12 lunges.

● For Swimming:

○ Begin with a few minutes of easy swimming at a slow pace.
○ Do some gentle arm and leg movements in the water or on the pool deck:

■ Arm Swings: Similar to above, swing your arms forward and backward.
■ Shoulder Rolls: Roll your shoulders up, back, and down (10 times).

Smart Moves to Avoid Common Injuries
Each activity has its own set of common issues. Here’s how to protect yourself:

● Running:

○ Common Issues: Runner’s knee, shin splints, and ankle sprains.
○ Stay Safe:

■ Wear good running shoes that fit well and replace them when they wear out.
■ Increase your running distance and speed slowly. Don’t do too much, too
soon.
■ Run on softer surfaces when possible.

● Hiking:

○ Common Issues: Ankle sprains, blisters, and knee pain.
○ Stay Safe:

■ Wear sturdy hiking shoes or boots with good ankle support.
■ Use hiking poles, especially on uneven ground, to help with balance.
■ Pay attention to the trail and where you are stepping.
■ Drink plenty of water, especially on hot days.

● Swimming:

○ Common Issues: Swimmer’s shoulder and neck pain.
○ Stay Safe:

■ Focus on good swimming form. If you’re unsure, a lesson could help.
■ Don’t overdo it with training equipment like hand paddles too soon.
■ Listen to your body. If your shoulder or neck hurts, take a break.

After Your Activity: Cool Down and Recover

Just like a warm-up, a cool-down helps your body. It allows your heart rate to return to normal
slowly and can help reduce muscle soreness.

● Cool Down (All Activities):

○ Finish with 5-10 minutes of slower activity. For example, walk after a run or hike, or
do some very easy swimming.

● Recovery Tips:

○ Gentle Stretching: Hold stretches for 20-30 seconds. Focus on the muscles you
used. For example, stretch your hamstrings (back of thighs), quadriceps (front of
thighs), and calves after running or hiking. For swimming, stretch your shoulders
and chest.
○ Hydrate: Drink water to replace fluids you lost while sweating.
○ Eat Well: Have a balanced snack or meal with some protein and carbohydrates to
help your muscles recover.
○ Rest: Make sure you get enough sleep. This is when your body does a lot of its
repair work.
○ Listen to Your Body: If something feels wrong or you have pain that doesn’t go
away, don’t ignore it.
Enjoy your summer activities! Take these simple steps to help keep yourself injury-free and
feeling your best. If you do experience pain or an injury, remember that physical therapy can
help you get back to doing what you love. Contact us to learn more.

References:
Research:
1. https://pmc.ncbi.nlm.nih.gov/articles/PMC7353668/
2. https://meridian.allenpress.com/jcep/article/10/3/106/470461/Effects-of-Stretching-on-Injury-RiskReduction-and
3. https://www.sciencedirect.com/science/article/pii/S2095254620301526
Articles and Content:
● https://www.choosept.com/health-tips/sports-injuries-emotions-how-physical-therapists-can-helpwith-both-plus-tips-athletes
● https://www.choosept.com/why-physical-therapy/specialty-areas-physical-therapy/sportsphysical-therapy
● https://www.choosept.com/health-tips/5-tips-improve-your-swimming-stroke-avoid-injury
● https://www.choosept.com/health-tips/healthy-running-advice-physical-therapists
● https://www.asics.com/nz/en-nz/blog/article/how-to-warm-up-beforerunning?srsltid=AfmBOor2krvZPVIXshxbpaWYA-pRHncP4NUfKooGF4wy_8LYmW9cXB3x
● https://www.healthline.com/health/muscle-recovery

Physical therapists don’t just work in the clinic. Some play a key role in ergonomics – the science
of designing or arranging workspaces, tools, and tasks to fit the person using them. The goal is
to reduce strain, discomfort, and injury while improving comfort and efficiency.

For jobs like manufacturing, healthcare, or retail, PTs assess tasks like lifting, standing for long
periods, or repetitive motions, then recommend adjustments to reduce strain and injury risk.
This may include proper body mechanics training, workstation modifications, or tools to
minimize physical stress. PTs also design strengthening and flexibility programs tailored to the
demands of the job, helping workers stay pain-free and productive.

One of the most common tasks at work that causes pain?

Working at a desk all day – whether at home or in the office.
Poor posture, repetitive movements, and an improperly set up workstation can lead to aches,
pains, and even long-term injuries.

The good news?

Physical therapists (PTs) can help you prevent discomfort and create a workspace that supports
your body.

The Problem: Poor Posture and Workplace Strain

Sitting for long hours, slouching, or reaching awkwardly for your keyboard or mouse can cause:

● Neck and shoulder stiffness
● Lower back pain
● Wrist or forearm strain (like carpal tunnel syndrome)
● Headaches from tension

Some Tips to Try Today

If you work at a desk all day, here are some tips you can try to prevent or reduce aches and
pains:

Move Regularly
Prolonged sitting can result in poor circulation to joints and muscles, create an imbalance in
strength and flexibility, and lead to muscle strain. Frequent, short breaks can go a long way
towards preventing these issues.

● Get out of your chair and move around – even for 30 seconds
● Move in your chair:
○ Roll your shoulders backwards
○ Turn your head side to side, or nod it up and down
○ Stretch out your forearms and your legs

Set Up Your Workspace to Minimize Strain

Setting up your office for your body and the work you do will help you maintain a good posture
and keep you more comfortable. Here are some guidelines:

● Your chair should be set up so your hips and knees are at 90 degrees
● Your arm rests should allow you to sit close to your desk
● Your keyboard should be positioned so your hands are slightly below your elbows
● Your monitor should be directly in front of you and at eye level

When to See a Physical Therapist

If you’re dealing with persistent pain or want to prevent future issues, our PTs can help. They’ll
assess your posture, workstation, and movement patterns to create a plan tailored to your
needs.

Ready to Feel Better at Work?

Contact us today for an evaluation and start working – and living – without pain!

References:

Research:
1) Prall J, Ross M. The management of work-related musculoskeletal injuries in an
occupational health setting: the role of the physical therapist. J Exerc Rehabil. 2019 Apr
26;15(2):193-199. doi: 10.12965/jer.1836636.318. PMID: 31111000; PMCID:
PMC6509454.
2) Philip Fabrizio, Ergonomic Intervention in the Treatment of a Patient With Upper Extremity
and Neck Pain, Physical Therapy, Volume 89, Issue 4, 1 April 2009, Pages 351–360,
https://doi.org/10.2522/ptj.20080209
3) Ardalan Shariat, Joshua A. Cleland, Mahmoud Danaee, Mehdi Kargarfard, Bahram
Sangelaji, Shamsul Bahri Mohd Tamrin, Effects of stretching exercise training and
ergonomic modifications on musculoskeletal discomforts of office workers: a
randomized controlled trial, Brazilian Journal of Physical Therapy, Volume 22, Issue 2,
2018,Pages 144-153, ISSN 1413-3555, https://doi.org/10.1016/j.bjpt.2017.09.003.
Articles and Content:
● https://www.apta.org/apta-magazine/2015/06/01/how-pts-are-transforming-the
workplace-with-ergonomics
● https://www.choosept.com/health-tips/workplace-wellness-office-ergonomics
● https://www.choosept.com/video/home-office-ergonomics
● https://www.choosept.com/video/exercise-posture-break-office-workers

As flowers bloom and the days get longer, it’s natural to want to get outside. Whether you’re
digging in your garden, hitting the trails, or playing sports, spring brings new energy. But if you
were inactive this winter, your body might not be ready for a sudden burst of activity.

What Are Overuse Injuries?

Overuse injuries happen when we do too much, too soon, or too often. These aren’t injuries
from a fall or sudden twist. Instead, they build up slowly from repeating the same movements
over and over. Common symptoms of overuse injuries include:

● Muscle soreness that doesn’t go away
● Painful joints that ache when moving
● Tendons that feel tender to touch
● Swelling that doesn’t go down

Why Spring Can Be Risky

After winter, many of us jump back into activities at full speed. Our bodies aren’t prepared for
this sudden change. Think about it:

● We’ve been less active during cold months
● Muscles might be weaker or tighter
● Our stamina isn’t what it was last fall
● We’re excited about the nicer weather and may do too much at once

5 Simple Ways to Prevent Injuries

1. Start Slow

Begin with just 15-30 minutes of your activity.
Add a little more time each week – 10% is a good guideline. Your body needs time to adjust!

2. Warm Up Right

Never skip your warm up.
Take 5-10 minutes to walk, do gentle stretching, and move your joints before any activity.

3. Mix It Up

Don’t do the same activity every day.
Trying different things will let you use new muscle groups and give others rest.

4. Listen to Your Body

Pain is a warning sign.
If something hurts, stop and rest. A little muscle soreness is normal, but sharp pain isn’t.

5. Use Good Tools and Form

For gardening, use tools with padded handles and kneel instead of bending. For sports, make
sure your gear fits well and learn proper form.

Your Physical Therapist Can Help

Your PT is your body’s best friend when getting active again. We can:

● Check your movement patterns to spot problems before they cause pain
● Create a safe plan to build strength and flexibility
● Teach you specific exercises for your favorite activities
● Show you proper form to prevent strain
● Help you recover if you do get hurt

Don’t let an injury stop you from enjoying spring! With a little care and the right help, you can
stay active and pain-free all season long.

Call our office today to schedule a spring check-up – your body will thank you!

References:

Research:
● Napier C, Willy RW. The Prevention and Treatment of Running Injuries: A State of the Art. Int J
Sports Phys Ther. 2021 Aug 1;16(4):968-970. doi: 10.26603/001c.25754. PMID: 34386275;
PMCID: PMC8329326.
● Khan, A., Jamil, M. ., Butti, S., Ahmad, I., Ullah, H., Khan, A., & Imtiaz, . (2023). Causes,
Precautions and Management of Risk Factors Associated with Sports Injuries: Risk Factors
Associated with Sports Injuries . THE THERAPIST (Journal of Therapies &Amp; Rehabilitation
Sciences), 4(03), 56–58. https://doi.org/10.54393/tt.v4i03.143
● Dennis van Poppel, Maarten van der Worp, Anouk Slabbekoorn, Sylvia S.P. van den Heuvel,
Marienke van Middelkoop, Bart W. Koes, Arianne P. Verhagen, Gwendolyne G.M. Scholten
Peeters,Risk factors for overuse injuries in short- and long-distance running: A systematic
review, Journal of Sport and Health Science, Volume 10, Issue 1, 2021, Pages 14-28, ISSN 2095
2546,https://doi.org/10.1016/j.jshs.2020.06.006.
Article and Content:
1. https://www.choosept.com/guide/physical-therapy-guide-achilles-tendon-injuries-tendinopathy
2. https://www.choosept.com/guide/physical-therapy-guide-wrist-tendinitis
3. https://www.choosept.com/guide/physical-therapy-guide-posterior-tibial-tendon-dysfunction
acquired-flat-foot-adults
4. https://www.choosept.com/guide/physical-therapy-guide-rotator-cuff-tendinitis

Your heart is your body’s most important muscle. Like any muscle, it needs regular exercise to
stay strong and healthy. This February, as we observe Heart Health Month, let’s explore how
physical activity can boost your heart health and how physical therapists can help.

Why Movement Matters

Every time you exercise, you’re giving your heart a workout.
Regular physical activity helps lower blood pressure, reduce bad cholesterol, and maintain a
healthy weight.

The current guidelines for adults suggest at least 150 minutes of moderate intensity
exercise per week to significantly reduce your risk of heart disease, which remains the leading
cause of death worldwide.

Getting Started Safely

While exercise is crucial for heart health, starting a new exercise routine requires careful
planning, especially if you:

● Have existing heart conditions
● Haven’t exercised in a while
● Are recovering from heart surgery or cardiac events
● Have other health conditions that affect your mobility

This is where physical therapists become incredibly helpful!

How Physical Therapists Support Your Heart Health

Physical therapists are movement experts who can:

● Assess your current fitness level and any risk factors
● Design a personalized exercise program that matches your abilities and goals
● Teach proper exercise techniques to prevent injury
● Monitor your progress and adjust your program as needed
● Provide education about heart-healthy lifestyle choices

They work closely with your healthcare team to ensure your exercise program is safe and
effective, especially if you’re managing heart conditions or recovering from cardiac events.

Some PTs specialize further and become cardiovascular and pulmonary physical
therapists.

They have had further training and experience in prevention, rehabilitation, and treatment for
people who are at risk for, or diagnosed with, heart, lung, and other health conditions, such as:

● Chronic obstructive pulmonary disease (COPD)
● Acute and chronic breathing disorders
● Diabetes
● Vascular (blood vessel) disease
● Arterial (artery) disease
● Cystic fibrosis
● High blood pressure
● Heart disease and heart failure

Simple Steps to Start

You don’t need to run marathons to improve your heart health. Start with:

● Short walks around your neighborhood
● Gentle swimming or water exercises
● Light resistance training
● Stretching and flexibility exercises

Remember, any movement is better than no movement. Your physical therapist can help you
find activities you enjoy and can stick to long-term.

Contact our physical therapy team today to begin your journey toward better heart health
through safe, guided physical activity.

References:
Research:
1) Fairag M, Alzahrani S A, Alshehri N, et al. (November 21, 2024) Exercise as a
Therapeutic Intervention for Chronic Disease Management: A Comprehensive Review.
Cureus 16(11): e74165. doi:10.7759/cureus.74165
2) Piercy, K. L., & Troiano, R. P. (2018). Physical activity guidelines for Americans
from the US Department of Health and Human Services. Circulation: Cardiovascular
Qualityand Outcomes, 11(11). https://doi.org/10.1161/circoutcomes.118.005263
3) Skou, S. T., Pedersen, B. K., Abbott, J. H., Patterson, B., & Barton, C. (2018).
Physical activity and exercise therapy benefit more than just symptoms and
impairments in people with hip and knee osteoarthritis. Journal of Orthopaedic &
Sports Physical Therapy,48(6), 439–447. https://doi.org/10.2519/jospt.2018.7877
4) Jeong, S.-W., Kim, S.-H., Kang, S.-H., Kim, H.-J., Yoon, C.-H., Youn, T.-J., & Chae, I.-
H. (2019). Mortality reduction with physical activity in patients with and without
cardiovascular disease. European Heart Journal, 40(43), 3547–3555.
https://doi.org/10.1093/eurheartj/ehz564

Articles and Content:
1) https://www.choosept.com/guide/physical-therapy-guide-heart-disease-heartfailure
2) https://www.choosept.com/why-physical-therapy/specialty-areas-physicaltherapy/cardiovascular-pulmonary-physical-therapy
3) https://www.choosept.com/podcast/cardiovascular-disease-role-of-physicaltherapy
4) https://www.aptacvp.org/for-the-public

The holiday season is a busy and exciting time of year, but it can also be quite stressful.
Between shopping, parties, traveling, and visiting family, it’s easy for your regular exercise
routine to fall by the wayside. Research has shown that physical activity levels tend to
decrease the most after holidays.

That’s why it’s so important to make your health a priority this time of year. Regular exercise can
actually help reduce holiday stress and keep you feeling your best.

Here are some of the key benefits of maintaining your fitness routine:

Stress Management

The holidays bring a lot of added demands on your time and energy. Exercise is a proven way
to manage stress and improve your mood. When you work out, your body releases
endorphins that can lift your spirits and help you better cope with the pressures of the season.
Making time to be active, even just a little big each day, can go a long way in keeping you calm
and centered.

Immune System Support

Cold and flu season tends to ramp up during the winter months. Staying active can help
support your immune system and reduce your risk of getting sick. Keeping up with your
workouts makes you less susceptible to holiday illnesses that could derail your plans.

Weight Management

The holidays are full of rich, indulgent foods that can pack on extra pounds if you’re not careful.
Regular physical activity helps you maintain a healthy weight by burning calories and
boosting your metabolism. It also gives you an outlet for all the extra energy you may have from
eating richer foods.

If you’re having trouble sticking to your exercise routine, consider talking to your physical
therapist. They can create a customized fitness plan to help you stay on track, even with a busy
holiday schedule. Physical therapists can teach you exercises you can do at home and provide
tips for fitting activity into your day.

Here are a few quick tips to help you stay active this holiday season:

● Schedule your workouts like any other important appointment and don’t cancel them.
● Find ways to be active with friends and family, like going for a walk after a meal.
● Keep home exercise equipment (like weights or a yoga mat) accessible and ready to
use.
● Park further away from stores and buildings to get in extra steps.

Don’t let the hustle and bustle of the holidays derail your health and fitness goals. With a little
planning and creativity, you can maintain your exercise routine and enjoy a happier, healthier
holiday season.

References

Research:
1) Fredslund EK, Leppin. A Can the Easter break induce a long-term break of exercise routines? An
analysis of Danish gym data using a regression discontinuity design. BMJ Open 2019;9:e024043.
a) https://bmjopen.bmj.com/content/9/2/e024043.citation-tools
2) Henk Aarts, Theo Paulussen, Herman Schaalma, Physical exercise habit: on the
conceptualization and formation of habitual health behaviours, Health Education Research,
Volume 12, Issue 3, September 1997, Pages 363–374
a) https://doi.org/10.1093/her/12.3.363
3) Enjoyment as a Predictor of Exercise Habit, Intention to Continue Exercising, and Exercise
Frequency: The Intensity Traits Discrepancy Moderation Role
a) https://www.frontiersin.org/articles/10.3389/fpsyg.2022.780059/full
4) Marilyn Moffat, Stefan Hegenscheidt, Shamay Ng, Duncan Reid, Nirit Rotem-Lehrer & Mark
Tremblay (2012) Evidence-based exercise prescription: raising the standard of delivery,
International Musculoskeletal Medicine, 34:1, 21-36,
a) https://www.tandfonline.com/doi/abs/10.1179/1753615411Y.0000000016
Articles/Content
1) Physical Therapy for Exercise
a) https://www.choosept.com/health-centers/exercise
2) Exercise Videos from Physical Therapists
a) https://www.choosept.com/health-tips/exercise-videos-physical-therapists
3) Stressed during the Holidays
a) https://www.nytimes.com/2022/12/02/well/move/holiday-stress-exercise.htm

Fall is on the way, and so are school buses and students carrying…backpacks. You might not
think much about those bags full of books, pencils, crayons, and computers, but physical
therapists do.

Why Backpacks Matter

Students will always have things to carry between home and school. A backpack is a great way
to do that, but if they’re too heavy, they can cause problems.

Research has shown that carrying a heavy backpack changes students’ posture, walking speed,
step length, and more. Unsurprisingly, we also know that as students walk greater distances
and become more fatigued, these changes worsen.

These changes can lead to neck pain, back pain, or other musculoskeletal issues.

How Heavy Is Too Heavy?

How much weight a student can safely carry is directly affected by their weight.
Studies have shown that changes in posture and performance start to occur when the backpack
weighs 10% of the student’s body weight. Experts agree that students should not carry more
than 15% of their body weight in a backpack.

Unfortunately, most data show that more than half of students carry more than the
recommended load.

5 Tips for Parents and Students

To reduce backpack weight and help your student avoid pain, here are a few tips:

1. Plan ahead – Each night, go through the backpack and remove items not needed the
next day. Likewise, ensure your student doesn’t bring things home they won’t need that
night.

2. Use your locker – Planning ahead can help remove extra weight between home and
school. The locker can lighten the load during the school day. Students can avoid
carrying extra loads during the school day by making a few stops at their lockers.

3. Pack right – Heavier items should be placed close to the student’s back, and lighter
items should be placed further away.

4. Wear it right – Using both shoulder straps and front or hip straps, if you have them,
helps distribute the load evenly. The bottom of the pack should be even with the bottom
of the low back. Packs worn too high or low exaggerate postural changes and can
restrict movement.

5. Pick the right pack – If you’re shopping for a new backpack, look for one with two straps
rather than one. A chest strap and hip belt can help distribute the load. The pack should
also be sized appropriately – no longer than the student’s torso.

You can’t control what your student needs for school. However, you can use these tips to help
reduce your student’s load and ensure that they carry it correctly.

If your student is having pain in their back, neck, or anywhere else, call their physical therapist
today. They can help!

References

1) The Influence of the Weight of the Backpack on the Biomechanics of the Child and Adolescent: A
Systematic Review and Meta-analysis With a Meta-Regression
a. https://www.ingentaconnect.com/content/wk/pep/2023/00000035/00000002/art00007
2) Backpack use in children. Pediatric Physical Therapy : the Official Publication of the Section on
Pediatrics of the American Physical Therapy Association. 2002 ;14(3):122-131.
a. https://doi.org/10.1097/00001577-200214030-00002
3) Effects of Educational session on school backpack use among elementary school students
a. https://www.scielo.br/j/rbfis/a/Y8XW48pPRmSrZbYBrJKPtct/?lang=en&format=html#
4) Effect of Backpack Load Carriage on Cervical Posture in Primary Schoolchildren. 1 Jan. 2012 : 99 –
108.
a. https://content.iospress.com/articles/work/wor01289
Articles/Content:
1) 3 Tips for Backpack Safety
a. https://www.choosept.com/health-tips/3-tips-backpack-safety
2) Backpack Tips from a Pediatric Physical Therapist
a. https://www.highbarhealth.com/blog/backpack-tips-from-a-pediatric-physical-therapist
3) Is your child’s backpack making the grade?
a. https://www.alternatives4children.org/news/pdfs/PT%20RESOURCES%202020/Children
%20and%20Backpacks.pdf

Exercise is one of the best things you can do for your health. It can reduce your risk of chronic diseases like diabetes or cancer. It reduces your risk of stroke, dementia, osteoporosis, and obesity. Exercise also helps with your mood, sleep, and overall quality of life.

Despite all of these benefits, most Americans need more. According to the Department of
Health, 80% of Americans don’t meet the recommendations for physical activity. This is
impacting our health. About half of American adults have a preventable chronic disease.
The good news is that exercise positively impacts seven of the ten most common ones.

That leads to the question:

Are you getting enough activity?

Here are the current guidelines:

● Preschool-aged children (ages 3 – 5) at least 3 hours of physical activity daily
● Children and adolescents (ages 6 – 17) at least 60 minutes of activity a day
● Adults 150 minutes of moderate-intensity aerobic activity weekly and muscle strengthening activities on at least two days
● Older adults (ages 65 and older) Same as the adults above with additional
components added, such as balance training

If you’re falling short on physical activity, you may not think of your PT as someone who can help, but you should!

Physical therapists have extensive training in anatomy, physiology, and movement science. They can get anybody moving! Here are some great times to choose a PT to help with your fitness:

● You’re recovering from an injury or surgery.
● You have pain or limitations that affect your movement.
● You have a chronic condition that affects your fitness, like arthritis.
● You need help improving your balance or preventing falls.
● You want a personalized program that addresses specific weaknesses or imbalances.

Your PT can work with your physicians and medical team to ensure safe workouts. As you
progress, they can also work with professionals like strength coaches or personal trainers to take your fitness to the next level.

With your PT’s guidance, you can address limitations, prevent injuries, and design a
personalized program that keeps you motivated and moving towards a healthier you.

References:

1) Building motivation and sustainability into the prescription and recommendations for physical
activity and exercise therapy: The evidence, Physiotherapy Theory and Practice, 25:5-6, 424-441,
a. DOI: 10.1080/09593980902835344
2) The physical therapist’s role in physical activity promotion. British Journal of Sports Medicine
2009;43:99-101.
a. https://bjsm.bmj.com/content/43/2/99.citation-tools
3) Improving Adherence to Exercise: Do People With Knee Osteoarthritis and Physical Therapists Agree
on the Behavioral Approaches Likely to Succeed?.
a. Arthritis Care Res, 70: 388-397. https://doi.org/10.1002/acr.23297
4) Periodization and physical therapy: Bridging the gap between training and rehabilitation
a. https://www.sciencedirect.com/science/article/abs/pii/S1466853X1500067X
Articles/Content:
1) Physical Activity Improves Your Health and Quality of Life
a. https://www.choosept.com/video/physical-activity-improves-health-quality-life
2) Home Exercise From a Physical Therapist
a. https://www.choosept.com/video/home-exercises-floor-mat
3) Tips to Avoid Overtraining
a. https://www.choosept.com/health-tips/tips-avoid-overtraining-injurie

Dizziness is common in people over 20, and it can be a big problem in daily life. Feeling unsteady, lightheaded, or like the room is spinning is alarming and makes daily tasks difficult.

The good news is that dizziness often has treatable causes, and your physical therapist can be
the perfect person to help.

Understanding Dizziness

Dizziness isn’t a specific problem—it’s a symptom that can be caused by many different issues.
Feeling dizzy most commonly occurs due to issues with the inner ear, but it can also occur due
to vision, joint or muscle issues in the neck, migraines, changes in blood pressure, head
injuries, or other neurological problems.

How Physical Therapists Help

To understand dizziness and how a PT can help, you must know a little about how balance
works. Your brain uses information from your inner ears, your vision, and input from your joints
about their position and movement to keep you balanced and stable. Typically, all of this
information paints the same picture for your brain. If your brain gets conflicting information –
say, your inner ear sends different information than vision and your joints – that often results in a
feeling of dizziness, unsteadiness, or vertigo.

Your physical therapist will ask questions about your history and then test all of the systems that
help you stay balanced to determine the cause of your dizziness.

Your treatment plan will vary depending on what your PT finds. Some typical examples include:

● Exercises: Your PT may prescribe specific exercises to improve your balance, strengthen or
stretch specific muscles, or help retrain your brain to interpret sensory information. These can
include gaze stabilization exercises, which help your eyes and inner ears work better
together; habituation exercises, which help your brain get used to different types of input; and
balance training on various surfaces.

● Canalith repositioning maneuvers (CRM): If your dizziness is caused by benign
paroxysmal positional vertigo (BPPV), a specific type of inner ear problem, your therapist
may perform maneuvers to reposition tiny crystals within your ear canal, alleviating your
vertigo. They can also teach you how to do these at home.

● Education: Your therapist will educate you about your condition, how to manage dizziness,
and exercises you can perform at home. They may also help you modify activities that cause
dizziness or train you on ways to work through it.

Dizziness doesn’t have to interfere with life. Physical therapists can help reduce dizziness,
improve balance, lower the risk of falls, and increase confidence in daily activities.

References:
1. Cervicogenic Dizziness: A Review of Diagnosis and Treatment
a. https://www.jospt.org/doi/10.2519/jospt.2000.30.12.755
2. Physical therapy interventions for older people with vertigo, dizziness and balance disorders
addressing mobility and participation: a systematic review. BMC Geriatr 20, 494 (2020).
a. https://doi.org/10.1186/s12877-020-01899-9
3. Vestibular Rehabilitation for Peripheral Vestibular Hypofunction: An Evidence-Based Clinical
Practice Guideline: FROM THE AMERICAN PHYSICAL THERAPY ASSOCIATION NEUROLOGY
SECTION. J Neurol Phys Ther. 2016 Apr;40(2):124-55. doi: 10.1097/NPT.0000000000000120.
PMID: 26913496; PMCID: PMC4795094
a. 10.1097/NPT.0000000000000120
4. Between Cognitive Assessment and Balance Measures in Adolescents Referred for Vestibular
Physical Therapy After Concussion. Clin J Sport Med. 2016 Jan;26(1):46-52.
a. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4856020/
5. Physical Therapy lowers falls by 68% after Dizziness
a. https://www.apta.org/article/2023/09/19/study-physical-therapy-after-dizzinessdiagnosis-lowers-fall-risk-by-86
6. Physical Therapy Guide to Dizziness
a. https://www.choosept.com/guide/physical-therapy-guide-vertigo
7. Vestibular Rehabilitation Therapy
a. https://my.clevelandclinic.org/health/treatments/15298-vestibular-rehabilitation

Physical Therapy for Chronic Pain

Chronic pain can be a debilitating condition, limiting your mobility and impacting your daily life.
The CDC estimates that around 50 million Americans experience chronic pain, and 17 million
have substantial reductions in activity because of pain. Beyond limiting activity or your ability to
work, chronic pain has been linked to depression, Alzheimer’s disease, and substance abuse.

Chronic pain is complex. There’s no single intervention to treat it, but physical therapy should be
part of the mix. Here’s why:

How PT Approaches Pain:

Physical therapy often provides relief that’s just as effective as medication but without the
potential side effects. Here’s a breakdown of how PT tackles pain and its effectiveness:
Identify the Root Cause: PT goes a step further than medication that masks pain. Therapists
assess your posture, muscle strength, flexibility, and joint mechanics to pinpoint the source of
your discomfort.

Address the Underlying Issues: Based on the evaluation, PT focuses on strengthening weak
muscles that support your joints, improving flexibility for a better range of motion, and correcting
any imbalances or postural problems that might contribute to pain.

Use A Multi-Faceted Approach: A PT treatment plan will be customized based on the
evaluation. In addition to therapeutic exercise, a PT might use various techniques. Examples
include:

• Manual Therapy: PTs use massage, joint mobilization, and trigger point therapy to
address muscle tension, improve circulation, and alleviate pain.
• Modalities: Techniques like ultrasound, heat therapy, or electrical stimulation can
reduce inflammation, promote healing, and manage pain.
• Aquatic Therapy: A warm, therapeutic pool supports your body and joints while offering
gentle resistance. This can often make it easier to start moving again after being in pain
for an extended time.

Educate and Empower Patients: PTs equip you with the knowledge and tools to manage your
pain independently. This might include learning a new exercise routine, how to modify activities,
or how to modify your daily schedule when you’re feeling better (or worse) than normal.

It’s also becoming increasingly likely that you’ll learn how pain works. Research shows that
combining pain education with physical therapy is an effective treatment.

If you’re struggling with chronic pain, call your physical therapist. They might have the key that
will unlock a pain-free life.