It is February, and already we have above average snow fall.  March typically has more snow than February.  So are you tired of shoveling snow?  Are you experiencing low back pain after all that  shoveling?  Here are some stretches that might help.

Pelvic Tilt

1.  Lie on back with both knees bent and feet flat on the floor.

2.  Tighten abdomen and buttocks, pressing lower back onto the floor.  Hold for a count of 10. Release.  Repeat 5 times.

Knee To Chest

1.  Lie on back with both knees bent and feet flat on the floor.  Tighten stomach muscles.

2.  Bring one knee to chest and hold for 30 seconds.  Then lower to floor and repeat with opposite leg.  Repeat 5 times.

Hamstring Stretch

1.  Lie on back and loop a towel around one foot.  Tighten stomach muscles.

2.  Keeping lower back straight, raise leg to upright position and hold.  Relax leg and repeat 5 times.  Switch to other leg.  Slowly increase holding time to 30 seconds.

Press Up

1.  Lie on your stomach and place your hands on the floor near the sides of your head.

2.  Slowly push your upper body off the floor by straightening your arms, but keep your hips on the floor.  Hold for 10 seconds, then relax your arms, moving back to the floor.  Repeat 10 times, lifting slightly higher each time.

Did you know that shoveling snow can be an aerobic workout? 

Get ready for the next snow storm and protect your back with these tips.

1.  Know your limits.  You can ask for help from family, friends or neighbors.

2.  Warm up those muscles and get the blood flowing.  Walking in place, squats, lunges, and jumping jacks are just some of the things you can do to warm up the muscles.

3.   Dress appropriately.  Wear clothing that is easy to move in.  Dress in layers.  Wear boots with good traction.

4.  If the ground is icy or slick, spread sand or salt over the area to help create foot traction.

5.  Choose a shovel that works for you.  A shovel with a curved handle helps you keep your back straighter reducing spinal stress.  A shovel with a plastic blade is lighter weight than a metal blade.  Consider a smaller blade to lighten the load.

6.  When lifting the snow filled shovel use the large muscles in your legs by bending your knees and hips.  Set your legs apart for a more stable base.

7.  Turn the whole body and then toss the snow.  If you twist and toss you are making the small back muscles do the work.

8.  If you can push the snow out of the way instead of lifting do so.

9.  Be sure to take breaks to give your muscles some time to recover.

10.  When you finished drink plenty of water and do the stretches above.

Your back will thank You!

Shovel your way out of back pain is a post from: Physical Therapy Services in Arvada, Colorado ~ Accelerate Physical Therapy

Cindy worked as a Therapeutic Recreation Specialist for the State of Colorado with an expertise in aquatics prior to becoming a PTA. She has 10 years of Physical Therapy experience working for Wheat Ridge Regional Center and Therapy Consultants. Cindy volunteers with Developmental Disabilities Resource Center.

Welcome Cindy Keefover, PTA to our staff! is a post from: Physical Therapy Services in Arvada, Colorado ~ Accelerate Physical Therapy

Proud members of the Arvada Chamber of Commerce is a post from: Physical Therapy Services in Arvada, Colorado ~ Accelerate Physical Therapy

Insurance companies admit that most of the cost of Physical Therapy is going to come out of your pocket.  If we finish your care in the average length of treatment, you will never reach your deductible.  Some co-pays are now bigger than our contract rates.  With deductibles and co-pays, insurance covers only 20% of the PT bill.

You will see one therapist throughout your course of treatment.  Our fees are consistent, our style is warm, and our skills are convincing.

For 22 years and counting, determination makes the difference at Accelerate PT.  Get better faster affordably at Accelerate PT.

Pay Less, Better Care is a post from: Physical Therapy Services in Arvada, Colorado ~ Accelerate Physical Therapy

Accelerate Remodels Gym

Arvada Office Remodeled is a post from: Physical Therapy Services in Arvada, Colorado ~ Accelerate Physical Therapy

Tigers Rugby  Football Club plays their first home match at North Arvada Middle School on September 24th at 1 pm against the Colorado Rush RFC.  Admission is free.

Tigers Rugby Alumni practice on Thursday nights at North Arvada Middle School (72nd & Pierce St.in Arvada). Contact Head Coach Mike O’Brian at (303) 506-8109 to join the squad.

Sign up for Tigers Rugby today!

Go to: http://TigersRugby.com for more information.

Go to the links below to download the paperwork, fill it out, and bring it to practice or a match.

Adult USA Rugby Form

Tigers Rugby Consent Form

HS Side USA Rugby Form

Accelerate PT Sponsors new Men’s Rugby Team is a post from: Physical Therapy Services in Arvada, Colorado ~ Accelerate Physical Therapy

The vertebrae have two major functions:
· To bear the weight of the body
· To house the spinal cord or spinal nerve roots (cauda equina) within the spinal column

The spine is arranged in three natural curves:
· The neck region or cervical spine, made up of 7 vertebrae – where the vertebrae curve forward.
· The trunk region or thoracic spine, made up of 12 vertebrae – where the vertebral column curves backward, and to which the ribs attach
· The low back region or lumbar spine, made up of 5 vertebrae – which curves forward in the same direction as the cervical spine.

When these curves are in their normal alignment, the body is in a balanced position. This distributes weight evenly throughout the vertebrae so one is in a less vulnerable position for strain and injury.

There are two major parts to each vertebra:
· Vertebral body – The vertebral body is the front portion of the vertebrae. It is shaped like a cylinder and is greater in height than the back portion.
· Vertebral arch – The vertebral arch is the back portion of the vertebrae. It is an irregularly shaped structure.

At the center of each vertebra is a hole, protected by the surrounding strong bone. Placed together, the central opening of each vertebra makes up the spinal canal through which the spinal cord, cauda equina, or spinal nerve roots pass. The spinal cord is the mass of nerve that connect the brain to the rest of the body.

Each vertebra has important bony projections called processes that provide sites for the attachment of ligaments and muscles that are important for the stability and movement of the spine.
· The projections on either side of each vertebra are called transverse processes, and the ones at the back are called the spinous processes. The transverse processes are long and slender; the spinous processes are broad and thick.
· The back portion of the vertebrae, behind the transverse processes, consists of an area of bone called the laminae.
· On the back part of the vertebrae are two upper and two lower processes that form the joints connecting the back part of each vertebra. These are the facet joints. They are important for movement between each vertebra and for movements of the entire vertebral column as a unit.

The Discs Of The Back
Between each vertebra are spongy pads, like soft cushions, called discs – or more correctly, intervertebral discs. Each disc has a soft jelly-like center called the nucleus pulposus, which is surrounded by a fibrous outer envelope called the annulus fibrosis. Eighty percent of the disc is water, which is why it is so elastic. Together, a disc with the attached part of the vertebra above and below is considered an intervertebral joint. These joints allow the movement of the back.

Healthy discs are elastic and springy. They make up 20% to 25% of the total length of the vertebral column. Initially, the disc contains about 85% to 90% water, but this amount decreases to 65% with age, resulting in disc degeneration.

The Spinal Cord And The Lower Back
The nerves that come off the spinal cord are called nerve roots. These nerve roots pass through small openings on either side of the connecting vertebrae. Various nerve roots combine to form spinal nerves.  There are five pairs of lumbar (lower back) spinal nerves. The nerve roots that arise from the end of the spinal cord and continue down the spinal canal through the lower part of the spine looks like a “horse’s tail” and are collectively named the cauda equina.

The Ligaments Of The Back

There are a series of ligaments that are important to the stability of the vertebral column. Important to the lumbar spine (lower back) are seven types of ligaments:
· Anterior longitudinal ligaments and posterior longitudinal ligaments are associated with each joint between the vertebrae. The anterior longitudinal ligament runs along the front and outer surfaces of the vertebral bodies. The posterior longitudinal ligaments run within the vertebral canal along the back surface of the vertebral bodies.
· The ligamentum flavum is located on the back surface of the canal where the spinal cord or caude equina runs.
· The interspinous ligament runs from the base of one spinous process (the projections at the back of each vertebra) to another.
· Intertransverse ligaments and supraspinous ligaments run along the tips of the spinous processes.
· Joint-related structures called capsular ligaments also play an important role in stabilization and movement.

The Muscles Of The Lower Back
The muscles and tendons of the spine have been described as being a supporting system for the spine, much like a tent supported by guide ropes.
· A group of back muscles called the erector spinae are an example of these muscles, which form on each side of the spine and consist of three columns. These muscles move the lower back, help straighten the back, provide resistance when a person is bending forward at the waist, and help a person return to the erect position.
· The multifidus is another important muscle of the lumbar region. This muscle is thick and prominent in the lumbar spine and becomes smaller at its attachments high up the spine. It is an effective lever arm that allows the lumbar spine to bend backward.
· The interspinales muscles, located on either side of the interspinous ligament, also are active in the backward bending of the lumbar spine.
· The intertransversarii muscles attach to the transverse processes. These muscles are not only active in backward bending, but also in bending from side to side.
· The intersegmental muscles are a series of muscles near the bottom of the spine that connect one intervertebral segment to another.
The abdominal muscles, located at the front and side of the abdomen, are very important in supporting and protecting the abdominal internal organs. They also play an important role in protecting movement of the vertebral column in backward bending, forward bending, and side bending.

- YourMedicalSource.com

Understanding How The Back Works is a post from: Physical Therapy Services in Arvada, Colorado ~ Accelerate Physical Therapy

Factors that may affect the building process are too little sleep, a diet with inadequate calcium, a rapid increase in activity. Sometimes stress fractures may result from minor trauma, like accidentally kicking one leg when running.

How Will I Know If I Have A Stress Fracture?

Stress fractures produce pain in a limited area directly over the point of the bone where the fracture has occurred. The pain is made worse by activity and is improved with rest.

On physical examination, there is pain when pressure is applied to the injured area. Hopping or jumping on a leg with a stress fracture will cause increased pain. Frequently, but not always, there is swelling around the injured area.

X-rays are not usually helpful in diagnosing an early stress fracture because the bones will look normal and the micro cracks are not visible. After several weeks of rest to allow the bone to repair itself, a healing reaction callus can be seen on an X-ray.

The diagnosis of an early stress fracture can usually be confirmed by a bone scan. In this procedure, a substance normally used by the bone for repair is injected into the patient’s bloodstream. After 2 or 3 hours, the patient is placed under a scanner to detect the amount of the substance distributed throughout the bones. All of the bones will absorb some of the substance, but if a bone is repairing a stress fracture, it will absorb more of it at the fracture site, and will appear darker than the other bones. An MRI may also be used to confirm the diagnosis.

How Is A Stress Fracture Treated?

A cast is usually not required for a stress fracture. Unlike a fracture caused by a blow to the body which injures the skin, muscle, and bone, a stress fracture involves only the bone. Therefore the skin and muscles provide protection for the injured bone.

If pain occurs while walking, crutches or a cane should be used to keep weight off the injured extremity. Returning to activity will be a gradual process. Swimming or biking, both non-weightbearing activities can be done to maintain cardiovascular and muscle conditioning in the early period after the stress fracture.

Gradually, impact activities like walking can be added. When the patient can walk rapidly without pain, running can be started. Jumping should only be done when running does not cause any pain. A gradual increase of stress to the bone is the key. Each increase in activity should be done slowly and for short amounts of time. After a while, the activity can be done at a higher intensity and a longer duration. Eventually, the level of activity can be increased.

If, when advancing to the next level of intensity, pain occurs, the patient should return to the lower level for several day before trying again. The physician will guide the patient through these steps and can monitor the degree of fracture healing with X-rays.

It should be noted that while the normal amount of calcium required for bone repair is 1500 milligrams in postmenopausal women and 1000 milligrams for all other adults, increasing calcium intake above this level will not help the stress fracture heal more rapidly.

Treatment of Stress Fracture of the Lower Extremity

Activity Progression

Nonweightbearing, non-impact activities like swimming or biking.
Weightbearing, non-impacting activities like a stair machine or a cross country machine.
Weightbearing, impacting activities like walking.

Intensity Progression

Low intensity, short duration.
Low intensity, increased duration.
Higher intensity, short duration.
Higher intensity, increased duration.
Advance to next activity level.

- American Orthopaedic Society for Sports Medicine

What Is A Stress Fracture? is a post from: Physical Therapy Services in Arvada, Colorado ~ Accelerate Physical Therapy

Warm Up, Cool Down

Treat travel as an athletic event. Warm up before settling into a car or plane, and then cool down once you reach your destination by taking a brisk walk to stretch your hamstring and calf muscles.

In the Car:
•Adjust the seat so you are as close to the steering wheel as comfortably possible. Your knees should be slightly higher than your hips. Place four fingers behind the back of your thigh closest to your knee. If you cannot easily slide your fingers in and out of that space, you need to re-adjust your seat.
•Consider a back support. Using a support behind your back may reduce the risk of low-back strain, pain or injury. The widest part of the support should be between the bottom of your rib cage and your waistline.
•Exercise your legs while driving to reduce the risk of any swelling, fatigue or discomfort. Open your toes as wide as you can, and count to 10. Count to five while you tighten your calf muscles, then your thigh muscles, and then your gluteal muscles. Roll your shoulders forward and back, making sure to keep your hands on the steering wheel, and your eyes on the road.
•To minimize arm and hand tension while driving, hold the steering wheel at approximately 3 o’clock and 7 o’clock, periodically switching to 10 o’clock and 5 o’clock.
•Do not grip the steering wheel. Instead, tighten and loosen your grip to improve hand circulation and decrease muscle fatigue in the arms, wrists and hands.
•While always being careful to keep your eyes on the road, vary your focal point while driving to reduce the risk of eye fatigue and tension headaches.
•Take rest breaks. Never underestimate the potential consequences of fatigue to yourself, your passengers, and other drivers.

In an Airplane:
• Stand up straight and feel the normal “S” curve of your spine. Then use rolled-up pillows or blankets to maintain that curve when you sit in your seat. Tuck a pillow behind your back and just above the beltline and lay another pillow across the gap between your neck and the headrest. If the seat is hollowed from wear, use folded blankets to raise your buttocks a little.
• Check all bags heavier than 5-10 percent of your body weight. Overhead lifting of any significant amount of weight should be avoided to reduce the risk of pain in the lower back or neck. While lifting your bags, stand straight, away from the overhead compartment so the spine is not rotated during the process. Do not lift your bags over your head, or turn or twist your head and neck in the process.
• When stowing belongings under the seat, do not force the object with an awkward motion using your legs, feet or arms. This may cause muscle strain or spasms in the upper thighs and lower back muscles. Instead, sit in your seat first and using your hands and feet, gently guide your bags under the seat directly in front of you.
• While seated, vary your position occasionally to improve circulation and avoid leg cramps. Massage legs and calves. Bring your legs in, and move your knees up and down. Prop your legs up on a book or a bag under your seat.
• Do not sit directly under the air controls. The draft can increase tension in your neck and shoulder muscles.

Safe Travel For Children:
• Always use a car seat in a car or in a plane when traveling with children below the age of 4 and weighing less than 40 pounds.
• Make sure the car seat is appropriate for the age and size of the child. A newborn infant requires a different seat than a 3-year-old toddler.
• In the car, the car seat should always be rear facing as the forces and impact of a crash will be spread more evenly along the back and shoulders, providing more protection for the neck.
• Car seats should always be placed in the back seat of the car. This is especially important in cars equipped with air bags. If an air bag becomes
deployed, the force could seriously injure or kill a child or infant placed in the front seat.
• Make sure the car seat is properly secured to the seat of the vehicle and is placed at a 45-degree angle to support the head of the infant or child.
• Ask the airline for their policy on child car seat safety. Car seats for infants and toddlers provide added resistance to turbulent skies, and are safer than the lap of a parent in the event of an unfortunate accident.

Avoid the Pain of Traveling is a post from: Physical Therapy Services in Arvada, Colorado ~ Accelerate Physical Therapy

Paul O’Brian named Rugby Colorado Coach of the Year is a post from: Physical Therapy Services in Arvada, Colorado ~ Accelerate Physical Therapy