Tips for driving with low back pain By Maria Nasralla, PT, DPT, COMT Are you experiencing a recent onset of low back pain but are set to go on a very long weekend trip? You were excited to get out of town, but now dread sitting in the car? Sitting and driving is one of those activities that are hard to avoid, but depending on what is causing the back pain, can also make it so much worse. There are some adjustments that you can make proactively if you are…
What is Genitourinary syndrome of menopause? Genitourinary syndrome of menopause (GSM) is a new term that describes various menopausal symptoms and signs including not only genital symptoms, and sexual symptoms, but also urinary symptoms. The terms vulvovaginal atrophy and atrophic vaginitis, which were generally used until recently, had a limitation because they did not cover the full spectrum of symptoms and did not imply that the symptoms are related to a decreased estrogen level in menopause. -Ref: Journal of Menopausal Medicine What causes Genitourinary syndrome of menopause? A lack of…
What is Endometriosis? Endometriosis is a condition in which tissue similar to the lining of the uterus grows outside the uterus. This leads to an inflammatory reaction within the pelvis and abdomen. It affects 10-15% of female-bodied people and 35-50% of people struggling with pelvic pain and infertility (~200 million people). It is often referred to as the “great imitator” which leads to it being under-diagnosed or misdiagnosed, and contributes to why it often takes 7-20 years to be diagnosed. What causes Endometriosis? The cause of endometriosis is unknown. It…
If you are new to rock climbing and have started your journey by yourself in a gym, then you have probably heard other climbers discussing different types of holds and techniques. If you are confused or unsure of what they are talking about, then this is a great place to start. In this post we will talk through some common terms in regards to technique and how you interact with a wall, however this will not be an exhaustive list by any means as there are many climbing specific words,…
The plethora of at-home workouts and access to virtual exercise classes has been a definite bright spot in our current situation. Coaches and instructors have begun to utilize dozens of variations and combinations of the squat, push up, and sit up to create equipment-free programming for us to do at home. Usually, this style of exercise primarily targets muscular endurance and has fantastic cardiovascular benefits, but building strength and promoting muscular hypertrophy are difficult to achieve unless you have the means to appropriately load (e.g. have your own fully stocked…
To Stretch or Not to Stretch? What Runners Should Know About Stretching for Injury Prevention and Performance: I have had numerous runners over the years come into the clinic and tell me they have pain. They will then look down at their feet and admit “I don’t stretch though, so I guess it’s my own fault.” The perception that stretching is an important feature in injury prevention and recovery is pretty pervasive, but is it accurate? First, we can look at pre-exercise stretching. It appears that following a sustained static…
If you spend hours per day on a computer or at a desk, take a look at the photo below. We all used to deem the body on the right as having “bad posture,” but the truth is that this is merely our body’s response to the repetitive positioning demands placed on it. Good news! It is retrainable, and the concept is simple: stretch the structures that are tight, activate/strengthen the structures that are inhibited/weak. Below are some movements that you can incorporate into your work day to supplement all…
Back and neck pain are two of the most common reasons why individuals seek care from a health professional. A popular manual treatment technique at the back and neck is a thrust manipulation. Most people at some point in their life have seen a YouTube video of someone causing a loud crunching sound after manipulating someone’s back, but does it help reduce pain and improve function? Current research suggests that spinal manipulation can be an effective technique when addressing back pain. The following is a guide for those who are…
The holidays are upon us, which means lots of festivities and quality time with loved ones. While it is one of the most wonderful times of the year, it also poses a challenge to maintain a regular fitness routine. The good news is that it does not have to be an all or nothing situation. The first, and most important, tip is to remember that it is okay to give yourself a pass if you are not able to maintain your usual exercise schedule. The holidays are meant to be…
Ankle sprains are one of the most common injuries in the United States and commonly happen during sports and recreational activities. Injuries can result from rolling the ankle, falling on the ankle, or contact injuries from sport. After an ankle injury occurs, one of the first questions asked is; do I need to go to the doctor or get an x-ray? The following blog is a guide for individuals who suffered an acute ankle injury and are unsure if they need an x-ray. The Ottawa ankle rules: The Ottawa ankle…