Are you suffering with acute or chronic back pain? Have you already tried everything? Maybe you’ve already tried medication, traditional physiotherapy, chiropactic, or massage……Are you looking for advice & guidance on what next steps you should take to address your back pain or sciatica?

Take this free on line assessment to see if MDT (Mechanincal Diagnosis and Therapy), or the McKenzie Method could work for you. See the link provided under McKenzie Method on our website or simply go to: www.howtotreatmybackpain.com.

If you are a candidate for MDT, you should notice definite improvement in your symptoms within the first 3 sessions.

A question I am often asked is: “Do I use heat or ice after an injury?“. The answer is simple. During the first 24-48 hours following an acute injury, always remember this rule of thumb: “R.I.C.E” –Rest – Ice – Compression – Elevation. This rule goes for ALL injuries – even back or neck injuries respond well to ice in the initial stages of healing.

You may not be aware that all injuries heal in stages. These stages are:
1. Inflammatory Phase (0-5 days): characterized by pain, swelling and heat
-this phase may be prolonged if not managed appropriately!
-If the acute phase lasts longer than 5 days, consult your medical doctor or physiotherapist
2. Proliferation Phase:(about 5-15 days)
-Scar tissue starts to build and contract
-Light stretching and movement will benefit wound healing, physiotherapy should be initiated
3.Remodelling Phase:(15 days up to a year)
-Scar tissue becomes tighter and stronger for up to 2 months
-Scar tissue remodels according to the stresses placed upon it for up to a or longer
-More intense activity would be appropriate
No injury can be made to heal faster than normal/natural speed. While the injury is healing however, we must make sure not to delay healing through inappropriate management initially. So remember R.I.C.E for the first 24-48 hours. Once the inflammatory phase is over, you can use heat OR ice and gradually return to activity. **Ice linaments are not the same as an ice pack, and are not effective in controlling inflammation**

I used to be a good soccer player. Now as a “mature player”, I carry all of the damage, joint weakness and pains with me. After my latest rolled ankle I was fortunate enough to be seen by Kari at the Performance Physical Therapy clinic at NSD. After assessing my injury, Kari shared with me that my ankle no longer had the ligaments required to support it and explained why it looked different than other sprains and hurt in different places. The stretching she gave me to do both in clinic and on my own brought tears to my eyes – I thought she was just being mean… turns out she knew exactly what she was doing. After discussing taping and bracing options that I will need to continue on in my season, she taped my ankle sending me on my way. It’s 2 days later as I write this note, and I can’t believe the difference in my ankle. With a little luck I’ll be strapping on my new ankle brace and playing next week. I rolled this same ankle last summer and didn’t bother to get treatment – I missed about 6 weeks of games. Having the education, treatment, orthopedic support and home care makes injuries manageable and will get me back in the game sooner. Thanks to Kari for helping me understand that tape and braces aren’t an inconvenience – they are my new reality but a bigger thanks for making this easier and quicker than I thought possible
Thanks!!! Stacey T

Bonavista Physical Therapy is looking for a part time or full time physiotherapist. Interest in MDT (McKenzie Method) would be an asset. Become part of our dyamic team! New grads welcome to apply. Please email or fax us your resume attention to: Kari Lambden

Audrey: Have you been able to keep up with the house work for a few weeks now and still keep your pain under control?

Client reply: This is a coincidence because I just finished vacuuming the whole house today. I did my arching stretch during the process when I felt the pain, and again at the end, and I am essentially pain free now. It has been such a relief to find this simple exercise makes all of the difference. THANK YOU VERY MUCH for your assistance. I can’t believe that something this simple and effective was not prescribed to me sooner by others.??

Oct 20/10
Since a bad fall down the stairs in college, this 36 year old has experienced recurrent episodes of severe “bra area” pain that radiates around the right side of her chest. It will “go out” with a bad cough and is aggravated by taking a deep breath. She had a reoccurrence 4 days ago. PT has worked for her in the past but today with the McKenzie Method she was amazed at the fast relief AND the fact this relief occurred without machines or even the therapist’s hands. We tried this hands off approach on the first day because someone with recurrent episodes is best served if they can learn to “put it back in” themselves. This type of problem typically resolves in 2 or 3 visits, only a few need some extra hands-on help. The goal is that she manage on her own in the future.

Oct 20/10
Today we saw a woman who has been troubled by right neck and shoulder blade area pain for about 25 years. This was further aggravated by a car accident in September 2010. She has seen two different chiropractors and was frustrated by the very temporary relief from these treatments (laser, manipulation, active release). Recently she picked up a book called “Seven steps to a healthy neck and back” co-authored by Robin McKenzie. She could not believe the improvement she has had with this book and the exercises outlined. This motivated her to look up a McKenzie clinic like ours to seek out further progression of this form of treatment. She was surprised to find that Bonavista Physical Therapy is the only Certified McKenzie Clinic in Alberta. Our goal is to teach her to self treat.

Checklist – Could your headaches be coming from your neck?

• Do you tend to have headaches that start from the base of your skull?
• Do you spend more than four hours a day reading, computer, driving,
• fine hand work?
• Do you have stiffness/pain with shoulder checking?
• Do you have bifocals/trifocals?
• Are you prone to aching at the “bump” of the lower neck?
• Are you prone to pain between the shoulder blades?
• Is there often aching or sharp pain under one shoulder blade?
• Are you prone to neck pain, aching, or simple stiffness?

If you answered yes to any of these questions you should make an appointment to see a physiotherapist.

Have you ever linked posture with pain?  For example, does your back or neck hurt after a long drive?  Do yousuffer frequent headaches?  Do you have rotator cuff problems or frequent tendonitis?  Do you have tennis elbow even though you don’t play tennis?  All of the aboveproblems can be caused or aggravated by poor posture.

Although there are many causes of poor posture, by far the most common causes we see are:

a) poor habits

b) poor physical condition and

c) poor ergonomics.

The problem with bad posture is that over time, a person can become “stuck” in that position. If not corrected, you can get a permanent “hump” in your upper back.

A simple test to check your posture can be done while standing or sitting. Get someone to stand to the side of you and see if your ear lines up with yourshoulder, your hip bone, middle of your knee, and your ankle bone.

The most common problem we see in the clinic is “head forward” or “poking chin” posture. This position increases tension in the neck muscles, nerves andjoints. Over time, it can lead to tension headaches, upper back ache, “knots” in the shoulder muscles and tendonitis in the arms.

Brisk walking and the use of a lombar roll can help alleviate complications of postural problems. However, if you suffer from any of the above problems,you may want to consult your family doctor or physiotherapist.