Due to lower back pain that started creeping in during my runs this past summer and the constant lower back pain I experienced when I went back to work in late August, I finally decided to see a physical therapist.I have had good and bad experiences with physical therapy... mostly bad. Whenever I have a new problem that I think a PT can help, I look for someone new because I am never satisfied with who I worked with in the past.
But right now, I am extremely happy with my PT. He is a runner. He is extremely knowledgeable. I learn something new every time I am there, and so far, it is very much worth the $30 copay each session.
Today, I will share with you 5 things I learned at PT. And I have only had 3 sessions!
1. My glutes do NOT activate. It's bad. It's one of the reasons I can't squat/lunge without pain. My PT thinks he can get my squatting and lunging. Yes, I've been promised this before by PTs... but I believe this guy. The good news is, after doing the exercises for a week, my glutes have really started to activate better. Now, I just have to KEEP them activated. It's crazy. How do you make a muscle do something without even thinking about it? It's fascinating...
2. I have lordosis, otherwise known as anterior pelvic tilt, otherwise known as my spine is curved and I stick my butt out. This is the cause of my lower back pain. My PT thinks if I can fix it by 5-10 degrees, it will be the difference between back pain/no back pain.
3. My hip flexors are tight... again, due to the anterior pelvic tilt. I am basically supposed to stretch my hip flexors all the time. Free moment? Time to stretch the hip flexors!!!!
4. My lower abdominals are weak... due to the anterior pelvic tilt. I am doing many exercises to engage those muscles... including planks. Did you ever do a plank and REALLY engage those lower abs!? It's HARD! No more 2 minute planks for me. I am down to 20 seconds with engaged lower abs.
5. I need to focus on the QUALITY of my exercises... not the quantity. Everything must be done slowly and purposefully so I can make sure I'm engaging my lower abs and making sure my glutes are activated so my back, hips, and IT band don't compensate. This is HUGE and I am really reevaluating what I need to just take out of my workouts entirely and what I need to replace those exercises/stretches with.
There is so much to think about. I really needed this... A knowledgeable professional who will get MY unique body being able to perform the best it can.
I have a lot of exercises... it takes about 40 minutes to do all of them. But I am motivated to do them everyday because my PT has explained exactly why I do each one and why it will help me!
Have you ever had a good PT experience?
Are there any maintenance exercises or stretches you do every day?
Are there any maintenance exercises or stretches you do every day?
I'm glad this is a positive experience for you. My first PT experience did not go well, ( he told me I was too old to be running), but when I went to a different PT I just loved it. My dad actually goes to my PT now and he likes it too.
ReplyDeleteOmg that PT sounds TERRIBLE. I mean, it's called PHYSICAL therapy, not YOU'RE TOO OLD TO RUN therapy! I'm glad you found a better PT.
DeleteAh yes, PT joy! I'm glad that you have found someone you like working with. My last PT lady was great to work with. A $30 co pay is a great too! I have totally slacked on my PT exercises because I used to do them while I watched TV every night... but with the busy school schedule and coaching, we haven't been watching TV as a family anymore :( so no exercises. I know, lame excuse, but that was when I did them!
ReplyDeleteI always thought a $30 copay was a lot because back when I first started teaching my copay was only $10!!! Now that was 14 years ago but it's still quite the jump. But from listening to everyone's comments, $30 copay isn't bad compared to others. I am just thankful I can AFFORD the copay and I am so thankful to have health insurance.
DeleteYeah, I think I have this a little bit. It doesn't hurt, but there are times where my lower back gets tight. I also have tight hip flexors, and I've been working on my low core for a while now. I think that's why trainers always say have a neutral spine when doing core stuff on the floor.
ReplyDeleteYes, neutral spine! My PT says that.
DeleteAll your issues are the exact issues that I have to! I am so happy it is helping you, Megan! Great news, girl.
ReplyDeleteYay we are twins!!! I wish we had something else in common... ;)
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ReplyDeleteSounds like a great PT. Would love to know your glute activation exercises. It’s an issue for me too. I feel like I could be in PT all the time — there’s always something to work on.
ReplyDeleteTrue that. I will do a post on my exercises soon!
DeleteI actually have never been on the whole 5 minute plank train for that very reason -- not that I think even a 5 minute bad plank is easy, LOL!
ReplyDeleteI actually wish I could go to PT all the time. :)
It is great to have one on one care! My longest plank was 4 min. It was hard. But I was sooooooo angry and it was better than punching someone!
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