Tom Willemann Health Tips

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Just Walk Away from Low Back Pain!

April-2010-PTD0410_LeadIn our fast paced world, sometimes it can difficult for those who need it to receive physical therapy for low back pain.  This can be because of fear, poor experience or results with past physical therapy, lack of time, insurance reasons, cost, or a mix of all of the above.  For years I have been telling patients who suffered from lower back pain to start a walking program of about 20-3o minutes per day.  This can make significant impact in reducing the frequency, intensity or duration of their low back pain before even seeking a physical therapy examination at Apex Orthopedic Rehabilitation in Wyckoff, NJ.
This simple, basic approach I have been sharing with many suffers over the years seems to have some merit.  Follow this link for more details about a study by Dr. Katz-Leurer in the journal Clinical Rehabilitation.
Dr. Katz supported the notion that a simple program of 20-40 minutes of walking, 2-3 times a week, can just as effective in combating low back pain as an individualized treatment program. Even if the walking program doesn’t remedy the low back pain, it will have secondary benefits of assisting in weight control, hypertension and glucose levels, just to name a few.
In addition to this simple tip of starting a walking program, I strongly encourage all of my patients to limit sitting or standing to no more than 20-30 minutes at a time.   You can do a wide array of range of motion and strengthening exercises only to have them undone by a long car ride from the beach or work.
A consistent contributor to neck or low back pain can be a person’s computer work station. It is the spot where most people sit for extended periods for work or personal reasons. If you follow this website on computer work station set up by OSHA, it may help you with potential reductions of your spinal related pain.  The OSHA site provides ideas on good sitting posture, specifically while you’re on the computer, as well as monitor and key board positioning. I am well versed in this literature as well as work station set up, so please feel free to give me a call with any questions.
When in doubt over what to do about your condition, you can always contact our office for an examination to ensure there are not more serious reasons for your low back pain.  Good luck!

Apex Orthopedic Rehabilitation in Wyckoff, NJ provides orthopedic and sports physical therapy services for the greater Ridgewood, Wyckoff, and Bergen County region.  This blog is intended for informational purposes only and should not be used for diagnostic or prescriptive purposes. The views expressed here are the author’s views and should be taken as suggestions. Always consult your doctor or healthcare practitioner before engaging in a physical therapy or rehabilitative program.


Tom Willemann

Tom Willemann

Tom Willemann is a premier physical therapist based out of Bergen County, New Jersey. He holds an MS in physical therapy from the University of Miami, is credentialed in the world-renowned McKenzie Method of Mechanical Diagnosis and Therapy (MDT), and holds an OCS (Orthopedic Clinical Specialist) certification. As of 2018, there are approximately 14,000 ABPTS certified specialists in the nation and less than 400 of them are located in the state of New Jersey. Tom is the owner and director of Apex Orthopedic Rehabilitation in Paramus. He opened the clinic, which specializes in spine and sports injury prevention, in 2004 after many years of experience in the field. Tom’s caring interest in others and his strong belief in continuity of care, combined with his clinic’s ability to find solutions for the most difficult orthopedic problems, have earned Apex Orthopedic Rehabilitation its excellent reputation with patients and medical professionals in northeastern New Jersey and beyond. A true “family man,” Tom takes pride in his clinic’s warm and welcoming environment.
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