3 Pool Exercises to Combat Lower Backache

When lower backache limits your flexibility and mobility, most people resort to the bed. But that’s not the right way to go about it. A better approach would be to head to the pool and get started with gentle stretching and strengthening exercises that can help reduce your lower backache and prevent future back complications.

Why Go to the Pool?

Water offers a cushion to your body, which reduces the risk of injury. Moreover, when you try out strengthening and stretching exercises in water, it is much easier to go about it in water than on your bed because water offers soft resistance. However, before you try any pool exercise to combat lower backache, it’s best to consult your primary healthcare provider or experienced chiropractor who can guide you about which exercises are best for you.

Pool Exercises to Combat Lower Backache

Some of the pool exercises that you can try to combat lower backache include the following.

Standing Knee Lift

Perhaps the safest, easiest, and most effective pool exercise that can help you combat your lower backache is standing knee lift. Start by standing in the pool with water level around your chest, your feet shoulder-width apart, and your arms by your side. Now aim at lifting your knee and bringing it up to your hip height. Do not bring your shoulder down to meet your knee. Continue to bend, lift and straighten your knee ten times before moving on to the next leg.

The workout will strengthen all your leg muscles and help you combat lower backache.

Underwater Squat

Another excellent pool exercise to combat lower backache is underwater squats. Start this exercise towards the shallower end of the pool by standing straight and keeping your feet hip-width apart. Now squat down until the hip goes down to the knee level. Inhale as you go down and exhale as you stand up again. Aim for ten repetitions and gradually increase the repetitions as your lower back and leg muscles strengthen.

Underwater squats help strengthen your glutes, improve the mobility of your knee joint, and improve your overall balance.

Superman Stretch

This ultimate stretch is great for your entire body, including your lower back. Start this exercise by holding the side handles of the pool with your hands shoulder-width apart and arms stretched. Now extend your legs behind you and spread them apart, such that you are floating on your belly. Hold the position for 10-30 seconds and aim for ten repetitions.

Pool exercises are a great way to deal with lower backache. It’s easier to perform strengthening and stretching exercises underwater as water offers soft resistance to your body. Moreover, when you work out in the water, there is less chance of injury. So why not try these three pool exercises to combat lower backache. Don’t forget to get in touch with your physician or chiropractor before you start any pool workout. Get in touch today to find out more about our chiropractic services and how we can help you relieve chronic backache.

All You Need to Know About Curved Spine

Scoliosis, also known as curved spine, refers to a medical condition that causes spinal curvature towards the side. The sideward curvature of the spine that affects around nine million people in the U.S. may not be a life-threatening condition. But it can cause severe pain, leading to reduced mobility and affect the quality of your life. And while there is no cure for this condition, chiropractic care can play an integral role in managing the symptoms and improving the quality of life.

Let’s take a closer look at what this condition is all about.

Symptoms of Scoliosis

In most cases of scoliosis, the patient may experience the following signs and symptoms.

  • Uneven shoulder and/or uneven waist,
  • Prominent appearance of one shoulder blade,
  • Protruding of one side of the rib cage,
  • Some patients may also experience the rotation or twisting of the spine.


What Causes Scoliosis?

In most cases of scoliosis, there is no known cause of the condition. However, some of the potential risk factors that can increase the likelihood of developing the condition include the following.

  • Neuromuscular conditions such as muscular dystrophy or cerebral palsy,
  • Connective tissue disorders,
  • Birth defects that lead to the development of the spine,
  • History of prior surgery on the chest wall in early childhood,
  • Injuries, trauma, and infection of the spine.

Moreover, the condition can affect both genders, but women have a much higher risk of developing the disease compared to men. Furthermore, scoliosis can run in families.

Other Types of Curvature Disorders of the Spine

While scoliosis is a common spine curvature disorder, it is not the only one. There are other types of spinal curvature disorders, which include the following.


Curvature of the spine in the lower back.


A spine curvature disorder that leads to a spine curve in the upper back.

Can the Condition Improve?

Without treatment, the condition does not improve on its own. However, younger children may grow out of this problem if the condition is diagnosed early and adequate treatment is provided.

Scoliosis and Chiropractic Care

Chiropractic care is a branch of alternative medicine that focuses on a holistic approach to diagnosing and treating conditions, particularly the ones related to joints and the spinal cord. When it comes to treating scoliosis, chiropractic care alone may not be enough to reduce structural deformity. However, it can play an essential role in managing the symptoms and improving the overall quality of life. But let’s not forget that chiropractic care is only effective when you work with experienced chiropractors.

At Advanced Physical Medicine, we offer state-of-the-art services to address complex medical conditions such as scoliosis. Contact us now to find out more about our services.

Woman experiencing back pain

When to See a Chiropractor for Back Pain

Back pain is a common occurrence that affects almost everyone at one point in their lives. While some people experience temporary back pain that subsides after a few days of rest, others experience pain that can persist for weeks, months, and even years.

Back pain is typically characterized by a feeling of tension, stiffness, and aches in the back. There are many factors that can contribute to back pain, including lifting something heavy, bending in the wrong direction, or being involved in an accident or sporting injury. You would think that back pain is common amongst older people, but in reality, it affects young and middle-aged adults the most.

If your back pain is getting unbearable or is interfering with your daily routine, perhaps it’s time to visit a chiropractor.

When to See a Chiropractor for Back Pain

While sometimes you learn how to live with your back pain, other times, you struggle to manage the pain. If your back pain has suddenly started getting out of control, or has persisted over the past few weeks, you should consider seeking the advice of a medical practitioner.

When it comes to muscle and joint pains, there’s no better person than a chiropractor to seek help. A chiropractor is a highly skilled type of health provider that helps treat back pain through spinal manipulation and the mobilization of the surrounding joints and muscles.

You should visit a chiropractor for back pain if you are experiencing any of the following symptoms for over a week:

  • Constant pain
  • Intense pain when you lie down
  • Weakness, numbness, or tingling in your back or your legs
  • Pain extending down one or both of your legs
  • Swelling or redness on your back

If you’re involved in a fall, car collision, or sports injury, you should visit a chiropractor after seeking emergency treatment.

What to Expect at Your First Chiropractic Appointment for Back Pain

It’s good to know what’s going to happen at your first chiropractic appointment if you’ve never been to a chiropractor before. During your first visit, your chiropractor will ask for detailed history of your back pain and general medical history. He/she will ask you about the location of the pain, the type of pain you’re feeling, and the first time you experienced the pain. They will also inquire about the medications and treatments you’ve tried in the past.

Once this phase is over, the chiropractor will conduct a physical exam, including tests such as respiration, pulse, and blood pressure. They may also ask you to get an x-ray or MRI to accurately diagnose your condition.

Once the chiropractor has thoroughly assessed your condition, they will provide you with a proper treatment plan to improve your back pain, which may include soft tissue healings, joint adjustments, massages, and strengthening exercises.

Book your appointment with one of our chiropractors at Advanced Physical Medicine and get an effective customized treatment plan to say goodbye to your back pain!

Chiropractic Care – Is it Safe During Pregnancy?


Pregnancy is a life-changing experience for women around the world. But this unique phase of life comes with its own set of challenges. Pains and aches become the new normal, especially in the lower back and legs. And that can severely affect your quality of life. Fortunately, chiropractic care during pregnancy can help overcome and manage several types of pains. Moreover, it can bring several benefits during pregnancy.

Let’s look at whether chiropractic care is safe during pregnancy, along with some of the benefits it brings for pregnant women.

Chiropractic Care – Is it Safe During Pregnancy?

Chiropractic care primarily focuses on the adjustment of joints around the spine without the use of surgery and medication. Therefore, it is a procedure that comes without any possible side effects. Chiropractic care is also safe during pregnancy as it reduces the stress around the spinal column (which usually increases during pregnancy). As a result, chiropractic care during pregnancy can allow you to maintain better overall health.

However, it is always a good idea to discuss chiropractic treatment with your obstetrician-gynecologist. Moreover, if you are experiencing any one or more of the following conditions, it is best to avoid chiropractic care during pregnancy.

  • Ectopic pregnancy,
  • Vaginal bleeding,
  • Placenta abruption and

Chiropractic care is safe during pregnancy, but still, it is a good idea to get in touch with your ob-gyn before scheduling chiropractic treatment.

Benefits of Chiropractic Care During Pregnancy

Apart from being a safe and risk-free treatment for aligning spinal joints, chiropractic care has a lot more to offer, especially for pregnant women. When done during pregnancy, chiropractic care can provide the following benefits.

  • Reduces nausea and morning sickness during early pregnancy,
  • Alignment of damaged spinal curvature due to growing waistline,
  • Restores your spine’s balance by regularly maintaining it to combat the changes occurring in your lower body.
  • Maintains pelvic alignment, which facilitates fetal growth and improved chances of normal delivery and overall comfortable labor.

The best part about chiropractic care during pregnancy is that a licensed chiropractor will be skilled and experienced in dealing with pregnant women. So you don’t have to worry about your enlarged belly as you get started with your chiropractic treatment.

Schedule Chiropractic Care Today

Pregnancy is indeed one of the best phases in a woman’s life, and there is no reason to get along with your pregnancy with several types of pains. Chiropractic care can assist you during your pregnancy and help reduce all the undesirable aspects of pregnancy. It helps reduce nausea and morning sickness as well as manage lower back pain. If you are looking forward to a healthy and happy pregnancy, give us a call now and get a step closer to optimal health.



3 Benefits of Chiropractic Treatment Other Than Pain Management

Most people schedule an appointment with a chiropractor only when they experience headaches, neck pains, and lower backaches. While chiropractic care can contribute greatly towards pain management, there is a lot more to it.

When used as a proactive healthcare management approach, chiropractic care can prevent several health conditions long before they become a major health concern.

Here are three benefits of chiropractic treatment other than pain management.

Benefits of Chiropractic Treatment

Manages Stress

Stress is a normal part of everyday life. Even if you have no major stressors in your life, micro stress can significantly affect the human body, causing spasms, high blood pressure, cardiac problems, and diabetes.

Fortunately, chiropractic treatment is a way to manage stress before it takes a toll on your body. With regular chiropractic care, you can improve blood circulation in the body, promoting muscle relaxation and reducing muscle spasms. Moreover, it can lower your blood pressure, which, in turn, reduces the risk of cardiac problems and stroke.

Improves Digestion

They say you are what you eat, but only when your digestive system is functioning well. Poor digestion can lead to stomach problems, such as diarrhea, constipation, bloating, and heartburn. Moreover, if your digestive system is not working at an optimal level, you will feel lethargic and more prone to developing several other health conditions.

With regular chiropractic care, you can significantly improve your digestive health without the use of any oral medication. A combination of several chiropractic techniques, including spinal manipulation, exercises, and soft tissue therapy, is used to treat digestive issues, which can significantly improve the quality of your life.

Enhances Posture

A sedentary lifestyle slouching over the cellphones, sitting in front of our computers around half of the day in front of screen ultimately leads to poor posture. Over time, poor posture can affect the natural spinal curvature, cause neck pain and backache, raises your stress level, and can also disrupt your sleep.

One of the benefits of chiropractic treatment, when used as a preventive tool, is that it can realign the posture before it affects your entire body. With regular practice, you learn to maintain a good sitting and standing posture, saving you from several other health problems.

Schedule Chiropractic Treatment

Chiropractic treatment is a lot more than a pain management technique. There are several other benefits of chiropractic treatment when used as a preventive health management approach, including improved athletic performance and reduced risk of injury. Contact now to schedule your appointment and get a step closer to optimal health.

How Can Chiropractic Care Help with Sciatic Pain

Sciatic pain is characterized by a shooting and piercing pain that runs from the lower back all the way to the leg. People suffering from this kind of pain often explain it as a pain that seems to travel. It is caused when the sciatic nerve, situated in the buttock region, gets pressed or trapped for any reason whatsoever. The pain can be excruciating and unsettling. While rest is one way to find temporary relief, chiropractic care can help you get rid of it for good.

A professional chiropractor can employ certain physical, non-invasive techniques that can help with sciatic pain to a great extent. If you’re struggling with similar pain, the attention of a chiropractor can help you a great deal. Let’s see how.

Accurate Diagnosis

Sciatic pain could be because of the pressing of the sciatic nerve due to stress, accident, excessive physical exertion, or restricted spinal movement. To treat it effectively, the correct diagnosis of the cause is necessary. A professional chiropractor finds the root cause and targets to eradicate it, which is what provides the patient with permanent relief from pain. Instead of numbing the pain for a few hours, a chiropractor aims to provide a lasting solution.

Targeted Massage

A chiropractor has profound knowledge of the musculoskeletal system and hence, knows which muscles to target to provide the patients with the relief they need. Chiropractic care for sciatic involves targeted massages, which are unlike the regular massage that you get at the spa. They are more intense and targeted towards soothing the sciatic pain. Endorphins are released as a response to the intense massage that acts as a natural painkiller and offers lasting relief from the excruciating sciatic pain.

Heat and Cold Therapies

Chiropractors use special alternating heat and cold therapy for the treatment of sciatic pain. Heat is used to release the tightness of muscles and reduce the intensity of sciatic pain. On the other hand, the cold treatment slows down the flow of blood and eases the signs and symptoms of inflammation. A chiropractor knows best when to use either one of the therapies or both, depending on the condition of each patient.

Other Treatment Modalities

A chiropractor makes use of ultrasound and other modalities like cold laser therapy to help provide relief from sciatic pain. Ultrasound waves improve blood circulation, promote healing, reduce swelling, cramping, muscle spasms, and pain. Cold laser therapy reduces swelling, edema, irritation, and musculoskeletal pain. Other techniques include transcutaneous electrical nerve stimulation (TENS), which uses a TENS battery-powered unit that stimulates nerves and relaxes muscles. The type of technique the chiropractor thinks is best depends on the condition of each patient.

Spinal Decompression

Spinal decompression is another way in which chiropractic care can provide relief from sciatic pain. As mentioned earlier, sciatic pain is usually caused due to the compression of the sciatic nerve. The spinal discs may get dislocated or thinner for a variety of reasons. Spinal decompression is employed to relieve the compression and provide lasting pain relief.


Chiropractic care for sciatic pain is a promising way to get rid of the shooting, piercing pain. The best thing about opting for chiropractic care for sciatic pain is that it’s non-invasive and non-surgical. Hence the patient can be back on their feet right after they get done with the procedure.

4 Amazing Benefits of Custom Orthotics

Each of your feet consists of 26 bones and hundreds of muscles, tendons, ligaments, and blood vessels. They’re highly complex structures that support the entire weight of your body. If there are any alterations in the foot alignment, not only will it affect your mobility, but it will also affect other joints of your body. People who have foot alignment-related problems are often recommended custom orthotics.

Custom orthotics are medical devices that are worn inside the shoes for the correction of foot alignment. As you can tell by the name, custom orthotics are made specifically for the user to offer the maximum benefit. Continue reading this blog post if you’re interested to know what benefits custom orthotics have for the user.

1.     Provide Superior Support to Your Feet

Custom orthotics are specially designed to provide tremendous support to your feet’ anatomical arches that give you more stability while you walk and stand. Unlike over-the-counter shoe inserts, custom orthotics are made to fit the structure of your feet, hence providing superior support. With that being said, custom orthotics help correct foot misalignments and foot abnormalities like high arches (supination) and collapsed arches (pronation) effectively, which is one of the biggest benefits of custom orthotics.

2.     Reduce Pain

Misalignment of the feet will eventually lead to disturbances on other joints of the body, which gives rise to conditions like plantar fasciitis and arthritis. These conditions can be extremely uncomfortable and painful. When your foot structure isn’t aligned properly, it produces stress on the knees, ankles, and lower back. It’s the attempt of your body to restore the biomechanical balance. As a result, you feel pain. Thanks to custom orthotics, you can get relief from foot misalignment-associated pain without having to put the rest of your body under unnecessary strain.

3.     Provide Joint Protection

When you walk or jump, the force and stress on your feet’ joints are a lot more than your weight. Your feet and the body’s joints are constantly in action, which is why their wear and tear is something that you can’t possibly stop. Individuals who suffer from problems like flat feet, walk a lot, or are overweight are more likely to suffer a greater level of joint wear and tear. However, custom orthotics offer exceptional support to the body by distributing the load on the feet evenly across the surface. They also absorb the intensity of the impact when your feet hit the ground, thereby reducing the joints from getting exposed to unnecessary pressure and stress.

4.     Improve Your Athletic Performance

One of the many benefits of custom orthotics is improved athletic performance. As we mentioned earlier, custom orthotics distribute your body’s load across the surface of your feet evenly, reduce the stress on joints, and improve balance. They can be highly beneficial for athletes. Their shock-absorbing feature further offers the joints of athletes additional protection from getting injured.


The numerous benefits of custom orthotics make them a worthy investment. Having a foot-supporting medical device that’s custom-made for your feet is not only comfortable but extremely therapeutic as well. If you want to get yourself custom orthotics, make sure you get them from a reliable source only.

A physiotherapist at work

How Can Physiotherapy Help Treat Persistent Body Aches

Jobs of most people today require them to spend long hours sitting in front of their computer screens. It puts their bodies under constant stress. From sitting in the same posture all day long to constant use of wrists and fingers for typing, the majority of the people suffer from one or other kind of body pain. And because they can’t change their routines, there isn’t much they can do about their body aches.

If you’re constantly suffering from body aches, we suggest you try physiotherapy. Physiotherapy is an excellent way to get rid of persistent body pain without the use of any medicinal agents. Let’s have a look at some of how you can benefit from physiotherapy.

1.     Helps Treat Stiff Knees

Stiff knees are one of the most common complaints people have today. The routine lives have become so hectic that there is little or no time for anyone to include healthy exercises in their routines that can keep their knees functioning smoothly. It’s more common among the people who sit in one posture all day long. However, physiotherapy can help you get rid of the pain from stiff knees effectively. A professional physiotherapist will detect the root cause of knee pain, which could be tightening of the muscles around the knees and then treating it through physical means, like stretching or exercise. Physiotherapy is a standalone method of treatment that needs no support from medicines at all.

2.     Provides Relief from Pelvic Floor Disorders

Pelvic floor disorders are quite common. Many women suffer from pelvic pain due to the tightening of the pelvic muscles and during the post-pregnancy and childbirth period. Pelvic pain and associated disorders aren’t only painful, but they can cause extreme discomfort and may even hinder everyday activities. But physiotherapy can offer relief from pelvic muscles-related pain and discomfort. Physiotherapists incorporate the right kind of massages to their treatment protocol that seems to suck away the pain and discomfort.

3.     Provides Relief from Chronic Pains

One of the many benefits of physiotherapy is that it can provide relief from chronic pains. Not only can it combat chronic pain, but it can also strengthen the muscles. People with osteoporosis-associated chronic pain have reported having gained tremendous relief through physiotherapy. Physiotherapy stabilizes the spinal cord and improves overall balance, hence providing relief from persistent chronic pains.

4.     Cures Persistent Back Pain

Almost all of us suffer from back pain every now and then, but persistent back pain can be problematic as it may indicate a severe underlying cause. Muscle strain, poor posture, and problems like arthritis can be why you suffer from constant back pain. But thanks to physiotherapy, you can get persistent back pain cured without having to use any medicines. Physiotherapy reduces the stress on muscles and joints, strengthens muscles, and re-patterns them, and improves muscle coordination in target areas.


The above-listed are only a few ways in which physiotherapy can help treat persistent body aches. Physiotherapy is a promising treatment method that can offer relief and cure from problems you thought you’d have to live with for good. The only thing that you need to ensure is that you’re relying on a professional physiotherapist only.

3 Common Types of Neck Pain

Neck pain is one of the most uncomfortable sensations in the world. Sometimes, neck pain can be so unbearable that you might not even be able to sleep at night.

It’s important to understand the cause of your neck pain in order to seek treatment.

Here are 3 common causes of neck pain.

Muscle Pain

This is one of the most common types of neck pain and is caused by prolonged exposure to emotional or physical stress.

When your body or mind is tense, a lot of this tension is unfortunately held inside the neck. The muscles of the neck then might form knots that you can feel when you touch the particular area (it’ll feel tender).

A chiropractor can help massage the neck, relieving the tension from the neck so that once the tension is gone, so is the pain.

Muscle Spasm

A muscle spasm refers to a sudden tightening of your neck muscles. This is extremely powerful and can make your neck muscles feel extremely tight or knotted, similar to muscle pain.

Sometimes, if you have a muscle spasm, you might be unable to even rotate or turn your head.

Muscle spasms can sometimes happen overnight. So if one fine day, you wake up with a stiff, painful neck, you should know that it’s most likely a muscle spasm.

There is no one cause of muscle spasm. It can, for example, result from a muscle injury, or even from a nerve or spinal problem or even an emotional problem.

Whatever the cause might be, a chiropractor might be able to help you with neck pain caused by a muscle spasm.

Nerve Pain

Sometimes, the pain that you experience in your neck might be caused by irritated nerves.

The nerves of your spinal cord might be sending sharp, fleeting extreme pain in your neck. In some cases, this pain might even begin to shoot down to the rest of your arm and hand.

Chiropractic care is essential for you if you experience any three of these neck pains. Chiropractic care is a natural way for your body to heal itself.

At Apm Chiro, we don’t care why your neck pains, but we can guarantee that our methods will allow you to experience great relief from the neck pain!

Call us at (480) 632-0177 or visit our website to book an appointment today! No point sitting in pain!

4 Benefits of Getting Micronutrient Testing For Triathletes

Being a triathlete is no joke. Unlike other athletes, you need to focus on three sports equally; biking, swimming, and running. A triathlon is an endurance event, so you know it isn’t going to be easy. To excel in all three disciplines, you need to be fit. While most triathletes include nutritional supplements in their daily routine, you need to understand that one size doesn’t fit all.

The nutritional needs of every individual are different, and this calls for an individualized supplementation plan. However, that is only possible when you know which nutrients your body needs. You can get an exact picture of what your body lacks and what it needs and in what quantities through micronutrient testing, which includes testing for minerals, vitamins, and antioxidant deficiencies.

Micronutrient testing is highly beneficial for triathletes. Let’s have a look at its numerous benefits in detail below.

1.     Individualized Nutrient Plan

Instead of playing guessing games about what nutrients you might be lacking, micronutrient testing will help you get a complete profile of essential micronutrients in your body. You’ll know what exactly your body needs. Every micronutrient has a distinctive role to play and has a direct impact on the fitness of an individual.

Only when you can target the deficiencies will you be able to cater to your body’s needs in the best possible manner. Therefore, one of the most prominent benefits of micronutrient testing is the possibility of designing individualized nutrient plans.

2.     Improved Organ Functions

As mentioned above, each nutrient has a different role to play. You just can’t afford to feed your body the nutrients you think are essential because they all are, in one way or the other. Vitamins help regulate neuralgic and metabolic processes, prevent cellular destruction, and also create energy that the body can use.

Minerals make up tissue structure and are needed for numerous metabolic processes. Antioxidants prevent oxidative damage to normal body cells. With micronutrient testing, you can cater to the deficiency of specific nutrients and help improve the overall function of your organs and system.

3.     Prevents Illnesses

As a triathlete, you can’t afford to get sick. Micronutrients help strengthen your immune system and protect your body from infections. If your body is deficient in one or more essential nutrients, you’re more likely to fall sick, which is something you don’t want, especially if you’re getting close to the event that you’re competing in.

4.     Helps You Save Money

If you feel weakness or observe any symptoms that may indicate any sort of nutrient deficiency, the chances are that you start taking nutritional supplements right away. However, you can never tell if the deficiency causing the symptoms is being addressed or not. However, if you get micronutrient testing, you’ll know which nutrient your body needs, and thus, you’ll only invest in supplements that your body requires. It’ll help you save money that will otherwise go into random nutritional supplements.


There are numerous benefits of micronutrient testing for triathletes who can’t compromise on their health and fitness. Visiting the right professionals to get your test done is essential to ensure that the results and the treatment that follows are correct.