We’ve all experienced it. Whether it’s the result of overdoing it on the weekend playing with the kids or helping the buddies move, back pain is the most common cause of restricted activity among people under age 45 and the second most common reason we see doctors (after colds and flu).
The most common cause of back pain is muscle strain. As we get older, many of us get less exercise. As a result, the muscles in the abdomen and back that support the spine weaken and get out of shape. Things which used to be done with ease, such as hauling a bag of groceries, lifting a baby or raking leaves, suddenly cause pain.
Lifting something when your back is out of shape is like someone pulling you out of a crowd to run the 26 mile Baltimore Marathon. Of course, even the best- trained athlete can get back pain, but in general, the better conditioned you are, the less likely you are to feel pain.
Muscle strain is not the only cause of back pain. The thirties and forties are the years when arthritis and other types of natural degeneration in the small joints of the back begin to catch up with us. Spinal stenosis is a narrowing of the canal in the vertebrae that surround the spinal cord. This narrowing puts pressure on the nerves in the lower back and causes pain.
Another common cause of back pain is a herniated disk. Disks are small pads made of a tough, elastic outer covering (called the annulus) and a soft center. The disks act like shock absorbers between the vertebrae. Over time, a disk can herniate, meaning the annulus is torn and the soft center has extended out to press against a nerve root, causing pain.
Poor posture also increases strain on the back and can aggravate arthritis, create muscle imbalances, and lead to disk problems.
Tips for preventing and treating back pain.
Do an early morning stretch. We recommend stretching before getting out of bed. Ask your PT which stretches are right for you!
Walking is an excellent way to strengthen your back muscles and those of your buttocks, abdomen, and legs.
Sitting puts more strain on your back than standing. If you must sit for an extended time, change position often and give your back a break by standing and walking around every half hour or so.
Kneel, don’t bend. Avoid bending at the waist to pick up something. This motion increases your risk of injury by creating tension in the back.
While lifting, let your legs do the work.
Maintain good posture.
Avoid high heels.
Check your mattress to ensure proper support.
Finally, if you need to hear yet another reason to quit smoking...smoking decreases blood flow to the back and can weaken disks. So, if you smoke...quit.
For more information on back pain and what exercises and treatment is right for you, please contact one of our therapists!

The ACL (Anterior Cruciate Ligament) is one of the four most important ligaments in the knee joint. It connects the femur (thigh bone) to the tibia (lower leg). It is responsible for limiting rotational movements of the knee as well as restricting excessive forward movement of the lower leg.
An ACL tear usually occurs when this ligament is overstretched due to a sudden blow to the front (anterior) of the thigh while the foot is planted on the ground, or by a sudden stop or twisting motion. In most cases, an ACL tear requires surgery to repair the damage. However, in the event of a partial tear, it is possible to avoid surgery depending on an individual’s current/desired level of activity. While no injury is completely preventable in most cases, we can minimize our risk of getting an ACL injury.
Some Prevention Tips Include:

• Keep your Quadriceps and Hamstrings Strong!!
• Keep your Hip Rotators Strong
• Maintain good flexibility in your hip, knee and ankle
• Warm-up and cool-down properly
• If needed, wear proper fitting orthotics to ensure good lower limb alignment.
• Wear proper footwear for your sport/ activity
• Train properly and include proprioceptive training in your program!
• If you have laxity (looseness) in your ACL, a brace may help to minimize your injury risk

We are one month closer to our annual charity curling event, to be held at the National Capitol Curling Center in Laurel on Saturday, February 17th. (www.curldc.org) We are once again expecting a great turn out, and as a result we have added an additional session to our lineup! Available sessions this year are 3-5pm, 5:30-7:30pm, 8-10pm, and 10:30pm-12:30am. That's right, a late night session for all those looking for an extended night out- expect that session to have some cool music and maybe even some additional effects!
We are once again looking for the support of you and the community for donations to our silent auction and for participants in the event. This year's entry fee will be $240/ team, and includes a T-shirt for everyone, food, refreshments, and, of course, curling!!
Soon our website will have additional information and updates, as well as the registration forms and as we get closer to the event, and a way to view and bid on our silent auction items.
We look forward to seeing you all there again this year!