Tom Willemann Health Tips

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Preventing Or Reducing Your Low Back Pain

In my paramus physical therapy practice we discuss key components for those recovering or trying to prevent another episode of low back pain.  Here are a few key points:

  • Don’t SIT for greater than 20 minutes at a time
  • Walking program  3x/week for 20-30minutes
  • Make sure your computer work station is ergonomically safe
  • Use a lumbar roll when sitting or driving in order to maintain your normal spinal curves
  • Avoid bed rest longer than 2 days
  • Avoid excessive bending forward and twisting of your trunk
  • Don’t smoke
  • Avoid slouching in standing or sitting- Plus it doesn’t make anyone look good!
  • Bend at your knees and maintain the normal curve of your back while lifting anything. 

Unfortunately, you can be damaging parts of your lumbar spine without experiencing pain.   That is why even with the absence of pain you want to adhere to these basic tips to decrease the chance of an episode of low back pain.
Apex Orthopedic Rehabilitation in Paramus, NJ provides orthopedic and sports physical therapy services for the greater Ridgewood, Paramus, 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 physician before engaging in a physical therapy or rehabilitative regimen.
 

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.
Tom Willemann

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