Author: Dr. Dan Witte

Stay Steady: Tips for Fall Prevention Month

September 30, 2025

September is Fall Prevention Month.

Every year, 1 in 4 people over age 65 experiences a fall, and unfortunately, 1 in 5 of those falls results in serious injuries like broken bones or head trauma. While falls are common in older adults, they’re not an inevitable part of aging. Research shows there are proven ways to reduce your fall risk through simple changes and targeted exercises.

Lower Body Strength is Critical

Your legs are your foundation for stability. As we age, we naturally lose muscle mass each year without resistance training. This lower body weakness directly increases your fall risk, making strengthening exercises essential for fall prevention.

Effective Lower Body Strengthening Activities:

• Walking regularly
• Water exercise (gentle on joints while building strength)
• Weight lifting or resistance band exercises
• Body weight exercises like squats and lunges
• Stair climbing

Your physical therapist can design a safe, personalized strengthening program that targets the specific muscles you need for better stability and balance.

Balance Training: Use It or Lose It

Balance is like any other skill – it requires practice to maintain and improve. Challenging your balance with simple exercises can make a real difference in preventing falls.

Simple Balance Exercises to Try

Start with these basic exercises, using a sturdy chair or counter for support if needed:

• Single-leg stands: Hold for 10-30 seconds on each foot
• Eyes-closed standing: Stand with feet together, eyes closed for 10-15 seconds
• Chair rises: Get up from a chair without using your hands
• Heel-to-toe walking: Walk in a straight line, placing one foot directly in front of the other

Important: Always have something sturdy nearby to grab if you feel unsteady, and stop if you feel dizzy or uncomfortable.

Creating a Safer Home Environment

Many falls happen at home, but small, simple environmental changes can make a huge difference in your safety.

• Use night lights to improve visibility in hallways and bathrooms
• Remove loose rugs or clutter that could trip you
• Secure cords and cables out of walking paths
• Install grab bars in bathrooms near the toilet and shower
• Keep commonly used items within easy reach to avoid risky climbing

Don’t Forget About Vision & Medications

Your eyes and your medications play a big role in balance too. Don’t ignore these important components.

• Have your vision checked regularly – poor eyesight can cause you to miss tripping hazards.
• Talk with your doctor or pharmacist about your medications, especially if you feel dizzy, drowsy, or unsteady.

When to See a Physical Therapist

If you’ve noticed more unsteadiness, or if you’ve had a fall in the past, a physical therapist can help. A PT can:

• Assess your balance and strength
• Create a personalized exercise program
• Teach you strategies to stay safe and confident
• Work with your doctor or pharmacist on vision or medication concerns

Bottom Line

Falls are common, but they don’t have to be part of aging. By strengthening your legs, practicing balance, and making your home safer, you can reduce your risk and stay active.

This Fall Prevention Month, take one small step toward better balance – you’ll be glad you did.

References

1)      Exercise for falls and fracture prevention in long term care facilities: a systematic review and meta-analysis. J Am Med Dir Assoc. 2013;14(9):685-689.e2.

1. https://pubmed.ncbi.nlm.nih.gov/23860265/

2)      Preventing Falls in Older Persons. Am Fam Physician. 2017 Aug 15;96(4):240-247. PMID: 28925664.

1. https://pubmed.ncbi.nlm.nih.gov/28925664/

3)      The Effectiveness of Physical Therapist–Administered Group-Based Exercise on Fall Prevention: A Systematic Review of Randomized Controlled Trials. Journal of Geriatric Physical Therapy 36(4):p 182-193, October/December 2013.

5. https://journals.lww.com/jgpt/fulltext/2013/10000/the_effectiveness_of_physical.5.aspx?casa_token=r5fLfvxztA0AAAAA:9yaeibFmZiCeIZiQcSOVcbWkWpA_8spTG-bNT2UFa-D2Dc7tljHsv3VW5XfmnvIySLNwrJDd7aqnJTsfdHmRqK8

4)      Exergame technology and interactive interventions for elderly fall prevention: A systematic literature review

1. https://www.sciencedirect.com/science/article/abs/pii/S0003687016302265

Articles/Content:

1)      Physical Therapy Guide to Falls

1. https://www.choosept.com/guide/physical-therapy-guide-falls

2)      Fall Prevention Starts with a Conversation

1. https://www.ncoa.org/article/falls-prevention-conversation-guide-for-caregivers

3)      Balance and Falls

1. https://www.apta.org/patient-care/public-health-population-care/balance-and-falls

The Role of Physical Therapy in National Women’s Health & Fitness Day

September 23, 2025

Every year on September 25th, National Women’s Health & Fitness Day shines a spotlight on the importance of prioritizing wellness, staying active, and making healthy choices. It’s the largest women’s health promotion event in the U.S., encouraging women of all ages to take steps toward healthier living. Physical therapy plays a vital role in supporting these goals, offering women tools and strategies to improve fitness, prevent injury, and manage health conditions unique to their needs.

Promoting Lifelong Fitness

Physical therapy isn’t just about rehabilitation after an injury—it’s also about prevention and performance. Therapists design personalized exercise programs that help women stay active at every stage of life, from young adulthood to older age. Whether it’s building strength, maintaining balance, or enhancing flexibility, physical therapy supports safe and effective fitness.

Addressing Women’s Unique Health Needs

Women face specific health challenges that physical therapy can address, including:

• Pelvic health concerns such as incontinence, pelvic pain, and postpartum recovery

• Bone health issues like osteoporosis, which are more common in women

• Musculoskeletal pain linked to pregnancy, menopause, or repetitive daily activities

By focusing on these unique areas, physical therapy empowers women to move without limitations and maintain independence.

Supporting Healthy Aging

As women age, maintaining mobility becomes even more important for independence and quality of life. Physical therapy can help with fall prevention, joint protection, and staying active despite conditions like arthritis. Through guided exercises, women can keep doing the activities they love while reducing pain and stiffness.

Building Confidence Through Movement

One of the most valuable aspects of physical therapy is the confidence it brings. With the guidance of a physical therapist, women can learn proper movement patterns, safe exercise techniques, and strategies to overcome physical challenges. This confidence often translates into greater consistency in exercise and long-term wellness.

Celebrating Women’s Health Together

National Women’s Health & Fitness Day is an opportunity to highlight the importance of prioritizing health. Physical therapy is a partner in this journey, helping women at every age and stage of life stay active, strong, and resilient.

On this Women’s Health & Fitness Day—and every day—physical therapy offers women the support they need to live healthier, more active lives. Whether preventing injury, recovering from childbirth, or maintaining independence later in life, physical therapy is an essential part of women’s health.

The Role of Physical Therapy in National Rehabilitation Week

September 16, 2025

Each year, National Rehabilitation Week shines a spotlight on the importance of rehabilitation in helping people recover from illness, injury, or disability. It is a time to celebrate the resilience of patients, the dedication of healthcare professionals, and the powerful impact of therapy in restoring independence and quality of life. Among the many disciplines in rehabilitation, physical therapy plays a vital role in guiding individuals on their journey to healing and wellness.

What is National Rehabilitation Week?

National Rehabilitation Week is observed annually to raise awareness about the benefits of rehabilitation and the professionals who provide it. It highlights the wide range of services—physical, occupational, and speech therapy—that help individuals regain function and adapt to life after health challenges. It also serves as a reminder that rehabilitation is not just about recovery but also about empowerment and resilience.

The Role of Physical Therapy in Rehabilitation

Physical therapists are movement experts who design personalized treatment plans to help people improve strength, mobility, and overall function. During National Rehabilitation Week, it’s important to recognize the specific ways physical therapy supports recovery and long-term health:

• Restoring Mobility After Injury or Surgery
  
  Whether it’s recovering from a joint replacement, sports injury, or fracture, physical therapy helps patients safely rebuild strength and flexibility, reducing the risk of complications.

• Supporting Neurological Rehabilitation
  
  For individuals recovering from strokes, spinal cord injuries, or neurological conditions, physical therapy plays a key role in retraining movement patterns and promoting independence.

• Managing Chronic Conditions
  
  Conditions like arthritis, chronic pain, and cardiovascular disease can significantly limit activity. Physical therapists use exercise, manual therapy, and education to help patients manage symptoms and stay active.

• Promoting Preventive Care
  
  Rehabilitation doesn’t always begin after an injury. Physical therapy also emphasizes prevention—improving posture, balance, and movement efficiency to avoid future injuries.

Celebrating Patients and Professionals

National Rehabilitation Week is not only about raising awareness but also about celebrating the collaborative journey between patients and rehabilitation professionals. Physical therapists empower patients with knowledge, tools, and encouragement to take an active role in their recovery. Their work is about more than just movement—it’s about helping people regain confidence, independence, and hope.

Why This Week Matters

By observing National Rehabilitation Week, we acknowledge the importance of access to rehabilitation services for all who need them. It’s an opportunity to thank the physical therapists, assistants, and other rehabilitation professionals who dedicate their careers to improving lives. Most importantly, it reminds us that recovery is possible, and with the right support, individuals can overcome challenges and thrive.

How Physical Therapy Can Help with Pain Awareness

September 9, 2025

Yesterday, September 8th, was World Physical Therapy Day! Let’s take a look at home physical therapy can help you with your pain!

Pain is a universal experience, but the way we perceive and respond to it can vary greatly. Many people see pain as a sign to stop moving or avoid activity altogether. However, pain is often a complex signal—not always a direct indicator of damage. Understanding your pain and learning how to manage it is a crucial step toward recovery, and physical therapy plays a key role in this process through pain awareness.

What Is Pain Awareness?

Pain awareness involves understanding the type, source, and significance of your pain. It means learning how your body communicates discomfort and distinguishing between pain that indicates harm versus pain that is part of healing. For example, post-surgical soreness differs from chronic pain caused by conditions like arthritis. Becoming more aware of your pain helps you take control of your recovery rather than letting fear dictate your actions.

How Physical Therapy Improves Pain Awareness

1. Education About Pain Mechanisms
   
   Physical therapists help patients understand the difference between acute and chronic pain, and how the nervous system can sometimes “overreact” to normal stimuli. This education helps reduce fear and anxiety associated with pain.

2. Movement and Body Mechanics Training
   
   PTs teach safe, controlled movements that allow you to identify which motions are truly harmful versus those that feel uncomfortable but are beneficial for recovery.

3. Gradual Exposure to Activity
   
   Through graded exercises, physical therapy encourages your body to adapt to movements that may initially cause discomfort, helping your nervous system recalibrate its pain response.

4. Mind-Body Connection
   
   Techniques like relaxation exercises, breathing, and mindfulness can improve your awareness of pain triggers and patterns, empowering you to manage them more effectively.

5. Individualized Pain Management Strategies
   
   Physical therapists create customized programs that include stretching, strengthening, manual therapy, and modalities such as heat, ice, or electrical stimulation to help you gain control over pain.

Why Pain Awareness Matters

When patients become more aware of their pain, they gain the ability to differentiate between “good” pain (muscle soreness from healthy activity) and “bad” pain (indicating injury or overuse). This leads to:

• Better compliance with exercise programs

• Reduced risk of chronic pain

• Increased confidence in movement

• Faster and safer return to daily activities

Take the First Step Toward Pain Awareness

If pain has been limiting your life, physical therapy can provide the tools to help you understand, manage, and overcome it. By working with a skilled therapist, you can shift from being controlled by your pain to being in control of it.

How Physical Therapy Can Help with Healthy Aging

September 2, 2025

Aging is a natural part of life, but how we age can greatly impact our independence, mobility, and quality of life. September is Health Aging Month. Healthy aging isn’t just about living longer—it’s about maintaining strength, balance, and the ability to do the things you love. Physical therapy (PT) plays a crucial role in supporting this journey, offering personalized strategies to keep you active, strong, and confident as you age.

Why Physical Therapy Matters for Aging Adults

As we grow older, it’s normal to experience changes in muscle strength, joint flexibility, balance, and endurance. However, these changes don’t have to mean giving up independence or reducing activity levels. Physical therapists are movement experts who help aging adults:

• Maintain or Improve Mobility: PT focuses on keeping joints flexible and muscles strong to support walking, climbing stairs, and everyday tasks.

• Prevent Falls: Balance training and strength exercises reduce the risk of falls—one of the leading causes of injury in older adults.

• Manage Pain: Chronic conditions like arthritis, back pain, or joint stiffness can be eased with targeted exercises and hands-on therapy.

• Support Recovery After Illness or Surgery: PT helps older adults regain strength and confidence after hospitalization, surgery, or illness.

Benefits of Physical Therapy for Healthy Aging

1. Improved Strength and Balance
   
   Strength training and balance exercises reduce the risk of falls and improve your ability to stay active.

2. Better Flexibility and Posture
   
   Stretching and mobility exercises help maintain joint health, reduce stiffness, and support proper alignment.

3. Chronic Disease Management
   
   PT can play a key role in managing conditions like osteoporosis, diabetes, arthritis, and heart disease through safe, guided activity.

4. Enhanced Independence
   
   By keeping your body moving well, physical therapy helps you maintain your ability to perform daily activities and enjoy hobbies.

When to Consider Physical Therapy

You don’t need to wait for an injury or major health issue to benefit from physical therapy. It’s never too early—or too late—to start a program that supports healthy aging. Consider PT if you notice:

• Increased stiffness or difficulty with movement

• Loss of balance or frequent near-falls

• Chronic joint or muscle pain

• Trouble recovering from an illness or surgery

Take Charge of Your Aging Journey

Healthy aging is about staying proactive. Physical therapy provides personalized care designed to help you age gracefully—keeping your body stronger, your balance steadier, and your future brighter.

Keep Young Athletes Safe: Your Guide to Preventing Sports Injuries

August 26, 2025

School is back in session, and so are fall sports! Whether your child plays soccer, football, volleyball, or is running cross country, keeping them injury-free should be your top priority. The good news? Most youth sports injuries can be prevented with the right approach.

Start with Smart Conditioning

Conditioning is the foundation of injury prevention. Young athletes should begin training at least 4-6 weeks before their sport starts. This gives their bodies time to adapt slowly.

Start with the basics like jogging, jumping jacks, and bodyweight squats. Add sport-specific drills gradually. A soccer player might begin with light ball work, while a runner starts with short, easy distances. The key word here is “gradually” – adding too much too soon leads to injuries.

The Power of a Proper Warm-Up

Never skip the warm-up! A good warm-up is like starting your car on a cold morning. It gets everything moving smoothly. Spend 10 – 15 minutes doing light cardio and dynamic stretches. Think leg swings, arm circles, and gentle lunges. Save static stretching (where you hold the stretch) for after practice.

Recovery is Not Optional

Here’s what many parents don’t realize: rest days are as important as training days. During rest, muscles repair and grow. Young athletes need at least one full rest day per week. They also need 8-9 hours of sleep each night.

Watch for signs your child needs more rest. Are they more tired than usual? Getting sick often? Complaining of aches and pains? These are red flags that they’re overdoing it.

Fuel the Machine

Good nutrition powers performance and prevents injuries. Make sure your young athlete eats regular meals with plenty of fruits, vegetables, lean proteins, and whole grains. Don’t forget hydration! Water should be their go-to drink, save the sports drinks for when they’re exercising for over an hour.

Listen to Their Body

Teach your child that pain is not normal. The old saying “no pain, no gain” is dangerous for young athletes. Some muscle soreness after hard workouts is normal, but sharp pain or pain that doesn’t go away needs attention. Help your young athlete learn to pay attention to their body, and to understand the difference.

When to See a Professional

If your child has pain that lasts more than a few days, affects their daily activities, or keeps them from playing their best, it’s time to see your physical therapist. Early treatment prevents small problems from becoming big ones.

Remember, the goal is to keep sports fun while building lifelong healthy habits. With proper preparation and smart training, your young athlete can have a safe and successful season!

References

1.  View of Raising the Young Athlete: Training and Injury Prevention Strategies | Journal of the Pediatric Orthopaedic Society of North America. The American Journal of Sports Medicine, 43(4), 794-801.
2. Sleep, Recovery, and Athletic Performance: A Brief Review and Recommendations Journal of Science and Medicine in Sport, 16(6), 499-503.
3. Youth Injury Prevention | Sports Medicine | UC Davis Health. British Journal of Sports Medicine, 54(4), 221-230.
4. Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations – PMC. International Journal of Sports Medicine, 42(4), 295-302.

How Physical Therapy Can Help Improve Your Overall Wellness

August 12, 2025

When most people think of physical therapy, they picture recovering from an injury, surgery, or chronic pain. While these are core parts of what physical therapists do, the benefits go far beyond rehabilitation. Physical therapy can play a powerful role in improving your overall wellness — from enhancing mobility and strength to reducing stress and preventing future health problems.

Wellness Beyond Recovery

Physical therapy is not only about “fixing” what’s broken. It’s about optimizing the way your body moves, feels, and functions. By focusing on posture, flexibility, strength, and movement efficiency, physical therapists help your body perform at its best in everyday activities. This means less discomfort, more energy, and a stronger foundation for healthy living.

The Benefits of Physical Therapy for Whole-Body Wellness

1. Improved Mobility & Flexibility
   
   Whether it’s difficulty bending down to tie your shoes or stiffness when getting out of bed, mobility issues can sneak up on you. Physical therapy uses targeted stretches and movement training to keep your joints flexible and your muscles strong, allowing you to move with ease.

2. Better Posture & Alignment
   
   Modern life often means hours of sitting at a desk, driving, or looking down at a phone. Over time, these habits can lead to muscle imbalances, back pain, and poor posture. Physical therapists can assess your alignment and teach you corrective exercises to restore balance and reduce strain.

3. Injury Prevention
   
   One of the best ways to stay well is to avoid injury in the first place. Physical therapists can spot movement patterns that may lead to injury and create personalized programs to strengthen weak areas, improve balance, and enhance coordination.

4. Pain Management Without Medication
   
   Chronic aches and pains — from arthritis to lower back discomfort — don’t have to be a “normal” part of aging. Physical therapy uses hands-on techniques, targeted exercises, and education to address the root cause of pain rather than simply masking it with medication.

5. Support for Healthy Aging
   
   As we age, maintaining muscle strength, bone density, and balance is crucial for independence and quality of life. Physical therapy helps you maintain these abilities, lowering the risk of falls and keeping you active for years to come.

6. Boosted Mental Health
   
   Movement is medicine not just for the body, but for the mind. Physical therapy can improve mood, reduce stress, and even help manage anxiety and depression through the release of endorphins and the empowerment of taking control over your health.

Wellness Starts with Movement

Physical therapy is about more than getting you back to where you were — it’s about helping you move toward where you want to be. By creating a personalized plan based on your goals and needs, a physical therapist can guide you toward better movement, less pain, and greater overall well-being.

If you’re ready to improve your mobility, prevent injuries, and feel your best every day, consider physical therapy not just as a treatment — but as an essential part of your wellness routine.

The Importance of Exercising with Your Child: Building Health and Connection

August 5, 2025

In today’s fast-paced, screen-filled world, finding ways to encourage kids to be physically active is more important than ever. But instead of simply telling your child to exercise, why not do it together? Exercising with your child isn’t just about fitness—it’s an opportunity to build healthy habits, deepen your bond, and have fun as a family.

Why Exercising Together Matters

1. Role Modeling Healthy Habits

Children learn by watching. When they see you prioritize physical activity, they’re more likely to do the same. Whether it’s a morning walk, a bike ride, or dancing in the living room, your actions show them that exercise is a normal and valuable part of everyday life.

2. Encourages Lifelong Fitness

Getting active together helps your child associate movement with joy, not obligation. This positive reinforcement can set the foundation for a lifelong love of being active, making it more likely they’ll carry those habits into adulthood.

3. Strengthens Your Bond

Shared experiences create stronger relationships. Exercising together allows you to spend quality time without distractions. Whether you’re playing catch or doing yoga, these moments encourage open communication and emotional connection.

4. Boosts Physical and Mental Health

Regular activity improves cardiovascular health, builds strength and coordination, and helps regulate sleep. Exercise also reduces stress and anxiety—for both adults and kids. Moving together helps everyone feel better, physically and mentally.

5. Teaches Teamwork and Motivation

When you exercise as a team, you teach your child important life skills like cooperation, encouragement, and persistence. Whether you’re completing a fun obstacle course or training for a family 5K, working toward a goal together is both motivating and rewarding.

Fun Ways to Get Active as a Family

• Nature Walks or Hikes – Explore local trails and talk about what you see.

• Bike Rides – A simple, enjoyable way to get moving together.

• Dance Parties – Turn up the music and let loose in the living room.

• Family Fitness Challenges – Track steps, push-ups, or time spent being active.

• Sports and Games – Play soccer, shoot hoops, or set up backyard relay races.

• Stretch or Yoga Time – Teach calmness, flexibility, and breathing techniques.

• CASS COUNTY FAIR – This week starting on Wednesday is the Cass County Fair. What a great place to get out as a family, see the exhibits, experience the “local”, increase your steps for the day, and stop by and see the Witte Physical Therapy booth!

Make It a Habit

The key to success is consistency. Set aside time during the week to move together. Keep it fun and don’t focus on perfection—what matters most is the shared experience and the message that being active is enjoyable and important.

Exercising with your child is a powerful way to promote wellness, connection, and joy. It’s not about being perfect athletes—it’s about being present, engaged, and active together. So lace up your sneakers, grab your kid, and take that first step toward a healthier, happier family routine!

The Importance of Parents in Pediatric Physical Therapy

July 29, 2025

July 27th was National Parents’ Day, so lets take a look at the role parents play in their child’s physical therapy. When a child needs physical therapy, it’s not just about the time they spend in the clinic. For the best results, parents play a crucial role in supporting their child’s progress every step of the way. Pediatric physical therapy is most effective when it becomes a team effort between the therapist, the child, and their caregivers.

Why Parental Involvement Matters

Physical therapy for children often focuses on helping them achieve milestones, improve mobility, strengthen muscles, and build confidence in their movement. However, therapy sessions are usually limited to one or two times per week. That’s where parents come in—providing encouragement, consistency, and support at home helps children practice and reinforce what they’ve learned during their sessions.

Supporting the Home Exercise Program

One of the biggest ways parents make an impact is by helping their child with a home exercise program (HEP). These exercises are carefully chosen by the therapist to promote progress between sessions. When parents ensure their child completes these activities correctly and consistently, they help accelerate recovery and make therapy more successful.

Building Confidence and Motivation

For many children, physical therapy can be challenging. Parents serve as cheerleaders, helping kids stay positive and motivated even when exercises feel hard. Celebrating small victories and encouraging persistence can make a big difference in how a child views therapy—and themselves.

Enhancing Communication

Parents also help bridge the gap between the child and therapist. By sharing observations about their child’s progress, challenges, or concerns, they give the therapist valuable information that can guide adjustments to the treatment plan. Open communication ensures that therapy remains tailored to the child’s needs.

Creating a Supportive Environment

At home, parents can make simple changes to encourage movement and independence, such as setting up a safe play space, incorporating exercises into daily routines, and promoting active play. These adjustments help reinforce therapy goals in a natural, supportive way.

The Takeaway

Pediatric physical therapy isn’t just about what happens in the clinic—it’s about creating a team around the child. Parents who stay involved, supportive, and engaged help their child make faster, more lasting progress. Together, with the therapist’s guidance, families can help children reach their full potential and achieve their goals.

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

July 22, 2025

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/core-exercises-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/in-depth/back-pain/art-20044526