Body Changes

Did you know winter actually changes your body? It’s true; blood vessels constrict, skin gets drier, and there’s a loss of heat throughout the body. Staying active during the winter months (and, really, any month) is a great idea to help offset the temperature changes outside. Most people associate physical therapy with injuries, but you can incorporate it as an everyday practice.

Start by simple movement. Stretching your muscles during the winter will help keep you flexible, keep you active, and even boost your mood and prevent future injuries. There’s lots of different stretches to choose from, including mobility stretches, passive stretches, or foam roller stretches. Help your extremities get some fresh blood flow this winter with the classic child’s pose. On your hands and knees on the floor, gently lower yourself all the way down so your forehead reaches the floor. There’s also a modified, stand-up version of this pose if the floor isn’t an option. This stretch helps relax the muscles, open your hips, and lengthen the spine.

PT for Balance

Another way physical therapy can help this winter is by helping you with your balance. It can get very slippery outside during the winter and it’s good to be prepared for that ice, snow, and slush. Exercises like weight shifts, single leg balance, and bicep curls are all excellent places to start. If you’re feeling like an expert, try tai chi; its soft, gentle movements encourage strength, flexibility, and balance at the same time, which all helps prevent falls.

Heat Therapy

Winter is cold, of course, but guess what isn’t? Heat therapy. Heat therapy is a technique used by physical therapists to increase blood flow, reduce pain, and help relax muscles. Used often for injuries, it can also be used for stiffness and flexibility of the muscles. There’s a few ways to use heat, including steam, hot compresses, and hot baths. Ask a physical therapist before using heat therapy to make sure it’s what your body needs and how to correctly apply it.

Physical Therapist: Everett, Mukilteo, Lynnwood, Mill Creek, Bothell

If you’ve exhausted your options on the internet and would like some fresh ideas with professional help, consider visiting a physical therapist. They will help you map out your goals, create custom techniques, and give your body the flexibility it craves this winter. Our Physical Therapy office is located in Everett, Washington and walk-ins are welcome! Everett Spine & Rehab is a rehabilitation center for people who’ve suffered injuries of all kinds (work, sports) or for anyone looking to improve their health.

Sticking with a physical therapy routine this winter will keep your body in great shape throughout the season. By the time spring rolls around, you’ll be ready to get back outside and enjoy.

The most common types of back surgeries include discectomy (removal of herniated disc material), laminectomy (removal of part of the vertebra to relieve pressure on the spinal cord), and spinal fusion (joining two or more vertebrae to eliminate movement between them). According to the Mayo Clinic, these procedures are usually recommended when conservative treatments fail to alleviate symptoms​​.

Here’s a comprehensive guide to help you navigate summer activities post-back surgery.

Understanding Your Recovery

Recovering from back surgery involves a careful balance of rest and activity. It’s essential to follow your surgeon’s and physical therapist’s recommendations to ensure a smooth and successful recovery. Here are some general tips to keep in mind:

Follow Your Post-Op Plan: Stick to the prescribed physical therapy exercises and attend all follow-up appointments. A physical therapist might prescribe at-home exercises such as gentle walking, pelvic tilts, leg slides, and bridge exercises to aid in the recovery and strengthen the back muscles following surgery.

Listen to Your Body: Pain and discomfort are signals to slow down or modify your activities. If you experience sharp pain, numbness, tingling, increased weakness, unusual swelling, or loss of bladder or bowel control after back surgery, stop exercising immediately and consult your healthcare provider.

Gradual Progression: Increase your activity level gradually to avoid setbacks.

Safe Summer Activities

Engaging in light, low-impact activities can be beneficial for your recovery. Here are some summer activities that can be enjoyable and safe post-back surgery:

Walking:

Walking is a low-impact exercise that promotes circulation and aids in recovery.

Choose flat, even surfaces such as parks or walking trails.

Start with short walks and gradually increase the duration.

Swimming:

Swimming is an excellent low-impact exercise that reduces strain on the back.

Opt for gentle strokes like the backstroke or sidestroke.

Avoid strenuous swimming activities and high-impact water sports.

Yoga and Stretching:

Gentle yoga and stretching can improve flexibility and reduce muscle tension.

Focus on poses that don’t strain your back, such as child’s pose or cat-cow stretch.

Avoid any movements that involve twisting or excessive bending.

Cycling:

Cycling on a stationary bike can be a safe way to stay active.

Ensure the bike is adjusted correctly to maintain good posture.

Start with short sessions and monitor your body’s response.

Tips for Outdoor Activities

When engaging in outdoor activities, consider the following tips to ensure your safety and comfort:

Stay Hydrated:

Drink plenty of water, especially in hot weather, to prevent dehydration.

Carry a water bottle with you during activities.

Wear Supportive Footwear:

Choose shoes with good arch support and cushioning to reduce impact on your back.

Avoid flip-flops or sandals that offer little support.

Use Sunscreen and Protective Clothing:

Protect your skin from sunburn by applying sunscreen and wearing a hat.

Opt for lightweight, breathable clothing to stay cool.

Avoid Prolonged Sitting:

If you’re attending outdoor events or traveling, take breaks to stand and stretch.

Use a lumbar roll or cushion for added support if sitting for extended periods.

Modify Activities as Needed:

Don’t hesitate to modify or skip activities that cause discomfort or pain.

Communicate with your physical therapist about any concerns or questions.

Activities to Avoid

While it’s important to stay active, certain activities can be risky post-back surgery. Avoid the following to prevent complications:

High-Impact Sports:

Sports that involve running, jumping, or sudden movements can strain your back.

Heavy Lifting:

Avoid lifting heavy objects or engaging in activities that require excessive bending or twisting.

Intense Cardio Exercises:

High-intensity exercises like running or aerobics can put undue stress on your back.

Conclusion

Recovering from back surgery during the summer doesn’t mean you have to miss out on the fun. By following your recovery plan and choosing safe, low-impact activities, you can enjoy the season while promoting your healing process. Always consult with your healthcare provider before starting any new activity, and listen to your body to ensure a smooth and successful recovery.

Physical Therapist in Everett, Snohomish County

Engaging in physical therapy is crucial for successful recovery. It helps reduce pain, strengthen muscles, minimize scar tissue, and improve joint mobility and overall stability. Patients who adhere to a structured physical therapy program generally report better outcomes than those who do not​. If you’re in the Everett area of Washington, we’d love to see you at our physical therapy office—we’re a top rated provider!

Embrace the summer with a mindful approach to your post-surgery recovery, and enjoy the benefits of staying active and healthy.

Sources:

Verywellhealth.com
mayoclinic.org
openai.com

Staying indoors with artificial warmth, closed windows, and proximity to other (possibly virus-infected) humans, stresses the immune system. As a result, the vicious cycle of illness remains in effect.

Humans can take simple, preventative measures to help optimize immune systems and possibly fend off those pesky ailments of cold temperatures and decreased sun exposure.

Proactive Winter Wellness Tips:

Nutritious Winter Fruits and Vegetables

A well-balanced winter diet includes many freshly harvested fruits and vegetables like broccoli, cabbage, carrot, cauliflower, kale, apples, tangerines, and winter squash. These foods are a powerhouse for the strengthening of the immune system.

Maintaining a Regular Sleep Schedule

Even though the body may want more sleep, research shows no biological need for more sleep during the winter. By keeping the same sleep pattern, the body may benefit from the predictable slumber time year-round. Napping during the day in a warm and cozy bed might seem inviting, but this can make it more difficult to stay asleep all night.

Continue to Exercise

It is a challenge to continue exercising during the winter months. Shorter days lead to less time, and the colder temperatures make it harder to be motivated to exercise.

With a lack of exercise and daylight, Seasonal Affective Disorder can drain energy, motivation, and interest in daily activities.

There are other issues at play in the body that make exercise more challenging to maintain. The cold air contracts the body’s muscles making them reluctant to stretch. This muscle resistance can lead to injuries of the joints, back, and neck.

Maximize the Power of the Immune System

The human immune system is incredibly complex. The purpose is to defend the body against any viruses or infections. Nerve cells in the spine tell the immune system when to fight off body invaders.

With continuous body pain, several things happen. Cortisol levels increase blood pressure and weight gain. Also, the immune system becomes stressed. The risk of viruses, infections, heart attacks, strokes, and diabetes becomes more familiar with a weakened immune system.

Wintertime Support and Resources

A person in need of support with their health during the winter months may find it as close as their nearest Chiropractor (Everett Spine and Rehab services everyone in the Snohomish County and surrounding areas). Chiropractic care is focused not only on spine health but also on the whole person and their wellness issues.

With the Chiropractor’s help, keeping the spine in alignment may increase the power of the individual immune system. This action may also reduce the level of pain some people experience, allowing for more body movement.

The Chiropractor can offer exercises that keep the muscles elongated, and joints strengthened. Also, many Chiropractors have extended knowledge of supplements and nutrition that can also help with sleep difficulties.

Winter months can be a time of healing with the proper support. The domino effect of health issues in the body may be all that is between humans and physical illness.

Chiropractic care just may be the key to winter wellness. By maintaining a healthy spine and nervous system, and a healthy immune system, wintertime can entertain more exercise, more outdoor activities, better sleep, less seasonal affective disorders, and less physical illness.

Everett Spine & Rehab

Everett Spine and Rehab located in Snohomish County, is available for your wellness needs. We offer chiropractic, physical therapy and massage therapy services for your auto, work and other injury related ailments.