Physio is a kind and caring person who really helps patients get better. Physical Therapy We've listed a list of the top 10 things we really want you to know. This information can help you get better results faster, or first prevent harm.

1. Family exercise plan or practice

When you are treated with us at the clinic, physical therapy is not all. 99% of the time we will have a family exercise program, which should be done at home every day. Much of the patient's progress will come from doing homework and receiving advice from a physiotherapist. People may spend 1-2 hours with us at the clinic, but this is the biggest thing they did during the rest of the day.

2. Don't endure pain before you arrive late

As a general rule, the longer you are in pain, the harder it is to get rid of. Therefore, "pain that lasts more than 2-3 days needs to be seen by the physiotherapist as soon as possible." The problem with letting pain last for weeks or months is that you may start to adopt a different approach and use a non-optimal strategy. This can change the pattern of motion in the brain, making you more fixed in the event of dysfunction, and can also cause other damage.

3. Shooting or shooting practice

A common reason for not following a family exercise program is "I forgot how to do it." Ok, fair calls, we all have a lot in our section, and trying to remember new exercises and the right technology can be a bit difficult. With today's technology, all phones have video or cameras, which means there is no excuse. Ask your physiotherapist to take the exercises you have done so that you can revisit after you go home and need to do your course.

4. Keep your body active

Participating in exercise and physical activity is very important to your overall health and well-being. In a society that spends a lot of time sitting today, you need to break this sedentary time to avoid being injured by prolonged posture and lack of weight. The benefits of exercise are well known, but many people still ignore the 30-minute event. Exercise is a good preventive measure that can be used to prevent disease, no matter how old you are, it should not be ignored.

5. Be very clear about your posture

As the number of help desk staff increases, we tend to see more and more posture-related back and neck pain. This is mainly related to poor desk settings, sitting for a long time [8 hours/day], lack of awareness of the body posture or changing posture changes. Many posture disorders can be avoided by using good posture exercises, using available stand-up desks, checking your workstation settings, and breaking the sedentary time through exercise.

This is more than just a desktop worker! People who work by hand also need to observe how they lift and move one day to avoid injuries. We often see a bad tradition of the back, which is usually caused by bad habits and techniques during long hours of work.

6. Control your weight

Being overweight or obese can put more stress on the joints of the body. This can lead to osteoarthritis, cartilage wear, decreased aerobic capacity and increased many other health problems. For many people in this population, their back or knee pain is significantly reduced by a modest weight loss of 10-15 Kg, although in some cases the ultimate goal may be a loss of 20-30 Kg. Some people find it difficult to lose weight because of lack of motivation, lack of time, and lack of knowledge. If you seek support from family and friends and ask for qualified health professionals, you are more likely to stick to weight loss goals.

7. Avoid searching for your pain on the Internet

In order to diagnose what is happening, Google can easily cause you pain or injury. However, after asking a few questions, this is self-diagnosing because it complies with Google's bill. In some cases, people are right, but in other cases they don't, causing increased anxiety and fear associated with pain. The best idea is to look at your physiotherapist and make a diagnosis. You can then seek advice on where to read more information about your injury.

8. Stretching

Balancing your physical activity, exercising and stretching posture and stretching are important to maintain the correct length relationship between the muscles. Muscles become tight and shorten, which can reduce exercise efficiency and cause injuries. For example, tight hamstrings or hips bent or muscles can cause low back pain. We recommend taking some stretching for the main muscle groups every 10-15 minutes.

9. Invest in high quality sports equipment and shoes

If you are planning to participate in sports and sports, you will need to purchase quality protective equipment specifically for your sport and needs. You only have one body and most parts are irreplaceable. Footwear is another important consideration.

10. If you have low back pain, move on

If you have low back pain, please walk. This is an old school way of thinking, but there is now more evidence that keeping moving will provide better results. If you are experiencing severe pain [can't move, extreme back spasms], you may need to go to the hospital. However, if you can still move around but have moderate pain, you should see your physiotherapist as soon as possible. It is recommended that patients with back pain should not stay for more than 20-30 minutes at a time, keep active, and use a heating pack to relieve pain as needed.

The ideal 10 things you hope and will not do was originally published on Spring