Functional Strengthening for a Pain-Free Life

Functional Strengthening for a Pain-Free Life

  1. Initial Assessment and Goal Setting Consult a physical therapist for a thorough assessment of your current physical condition, including strength, flexibility, and any existing injuries or limitations. The therapist will identify specific areas that need strengthening and set realistic, achievable goals tailored to your individual needs.
  2. Utilize Your Home Exercise Program on Our App (Limber) and/or a Paper Handout as Prescribed by Your Therapist Our plans are created to support your overall recovery process, making it more efficient and easier for you to STAY CONSISTENT. Following the paper handout given to you by your therapist and using our app (Limber) to keep track of your progress is the easiest method of consistency.
  3. Warm-Up Routine Begin each session with a warm-up to prepare your muscles and joints for exercise. A proper warm-up increases blood flow, raises muscle temperature, and reduces the risk of injury. Examples include light jogging, dynamic stretching, or using a stationary bike.
  4. Core Strengthening Exercises Include core exercises such as planks, bridges, and abdominal crunches. Strengthening your core improves stability, supports your spine, and enhances overall balance, which is fundamental for all physical activities.
  5. Lower Body Strengthening Perform lower body exercises like squats, lunges, leg presses, and calf raises. These exercises target major muscle groups in the legs and glutes, improving mobility and reducing the risk of lower body injuries.
  6. Upper Body Strengthening Incorporate upper body exercises such as push-ups, rows, shoulder presses, and bicep curls. Strengthening the upper body muscles, including the shoulders, chest, back, and arms, enhances functional strength for daily activities and sports.
  7. Functional and Balance Training Include functional exercises like step-ups, balance exercises, and resistance band workouts. Functional training mimics everyday movements and improves coordination and stability, reducing the risk of falls and enhancing overall physical performance.
  8. Flexibility and Mobility Work Integrate stretching and mobility exercises into your routine, such as yoga or dynamic stretches. Maintaining flexibility and joint mobility prevents stiffness and improves the range of motion, which is crucial for performing strengthening exercises effectively.
  9. Recovery and Rest Allow adequate rest and recovery time between workouts, and use techniques like foam rolling and gentle stretching. Recovery is essential for muscle repair and growth, preventing overuse injuries and ensuring long-term progress.
  10. Consistency and Patience Most importantly, stay consistent with your exercise routine and be patient with your progress. Building strength takes time and dedication. Consistency is key to achieving and maintaining long-term results.
FINAL RECOMMENDATIONS: Regular Check-Ins with Your Physical Therapist Schedule periodic follow-up sessions with your physical therapist to monitor progress and adjust your exercise plan as needed. Regular check-ins ensure that your program remains effective and safe, addressing any new issues or goals that arise. By incorporating these self-help tips into your daily routine, you can take proactive steps towards a pain-free life. Remember, consistency and mindfulness are key to achieving and maintaining a healthy, pain-free lifestyle. For more personalized guidance and professional support, ask the physical therapists and occupational therapists at Rehab Advantage and Sports Medicine for treatments for quick pain reduction. Our team is here to help you on your journey to optimal health and well-being. We have specialized techniques to eliminate/reduce pain fast: 1) dry needling, 2) class 4 laser, 3) joint manipulation, and 4) custom orthotics. Feel free to reach out to us at 478-275-1800 in Dublin or 478-521-6011 for more information or to schedule an appointment and learn more about us on our website. NOTE: Please follow your therapist's instructions on at-home exercises and avoid overexertion. All exercises are not appropriate for all people.

So You’ve Been Having Back Pain… Could it be Caused by a Herniated Disc?

Do you wince when you bend over to tie your shoes? Is your back stiff, sore, and achy, especially in the morning? Do you notice numbness, tingling, and pain in an arm or leg?

If you’re experiencing these issues, it’s possible you have a herniated disc. We encourage you to contact Rehab Advantage & Sports Medicine to see how an experienced physical therapist can provide non-invasive, drug-free relief and help you avoid recurring pain.

What is a Herniated Disc?

Between the 33 vertebral bones in your spine are small cushion-like structures called spinal discs. These discs improve mobility and shock absorption in the spinal column.1

Sometimes, the outer layer of a spinal disc, called the annulus fibrosis, tears. If this happens, the disc’s inner gel-like core, called the nucleus pulposus, can leak through this ruptured tissue. The now “herniated” disc can alter the adjacent joint mechanics and compress and irritate nearby spinal nerve roots.2

Herniated discs are often incorrectly called “slipped discs.” As you can see, a disc doesn’t “slip” so much as it ruptures and encroaches onto surrounding tissues.

A related disc condition is called a bulging disc. In this case, the outer layer of a disc remains intact, but the inner gel-core still protrudes and presses out abnormally.

Signs, Symptoms, and Causes of a Herniated Disc

Herniated discs can occur anywhere in the spine, but they’re the most common in the neck (cervical spine) and lower back (lumbar spine).3 The leading causes and risk factors include3:

  • Male gender (men are two times as likely to be diagnosed with a herniated disc than women)
  • Advancing age, especially ages 30-50 (discs tend to lose fluid and elasticity as we get older, and become more susceptible to damage)
  • Repetitive heavy lifting, bending, and/or twisting
  • Poor posture
  • Sitting too much
  • Obesity
  • Smoking
  • Family history
  • Trauma, such as a car accident or slip and fall

Sometimes herniated discs present with no symptoms. When symptoms do occur, they can range from mild to severe and vary depending on where the herniated disc occurs. Signs and symptoms often include:

  • Pain, numbness, tingling, weakness, and/or abnormal reflexes in an arm or leg
  • Clumsiness, limping, or tripping due to a weakened hand or foot
  • Stiffness and reduced mobility in the spine
  • Pain that worsens in the morning
  • Pain that worsens or moves further down an arm or leg (peripheralizes) when a person bends forward, coughs, sneezes, or sits for a long time
  • Pain that improves or move up an arm or leg (centralizes) when a person extends their spine, lies on their stomach, or leans to one side

How Physical Therapy Can Treat Herniated Disc

Research shows that except in extreme cases, conservative treatment like physical therapy is more effective at treating a herniated disc than surgery and pain medications.3 At our clinic, our physical therapist can help you find relief by:

  • Diagnosing your condition: we use physical examination tests and personal/medical history to diagnose a herniated disc and rule out other conditions
  • Treating your condition: initial treatment goals focus on relieving pain and inflammation, healing the injured disc, alleviating compressed nerves, and restoring normal mobility in your spine. This is possible through a variety of physical therapy techniques including joint mobilizations, stretches and massage, therapeutic exercises, and modalities like cold laser therapy and electrical stimulation.
  • Preventing recurring problems: we’ll teach you how to improve your posture and body mechanics, improve the strength and conditioning of your core, and enhance spinal health through healthy lifestyle modifications (e.g., smoking cessation, increasing physical activity, improved nutrition, etc.).

Our overall mission is two-fold: to help you feel better and address the root cause of your disc herniation so you can avoid chronic pain and dysfunction!

Could your symptoms be caused by a herniated disc? Find out and get help with our physical therapy team by giving us a call and arranging an appointment today.

Sources:
  1. Herniated disk. (2018, March 06). Retrieved from
  2. Herniated nucleus pulposus: MedlinePlus Medical Encyclopedia Image. (n.d.). Retrieved from
  3. Bise, C. (2016, December 01). Herniated Disk. Retrieved July 9, 2019, from