As parents, we strive to keep our children safe and healthy, especially when they engage in physically demanding activities like football. This blog post will explore essential injury prevention strategies for football players at different levels: Pop Warner (8th grade and younger), high school, and collegiate.

We have gathered information from reputable sources such as the Mayo Clinic, Cleveland Clinic, and the National Institutes of Health (NIH) to provide accurate and reliable advice.

Injury Prevention for Pop Warner Football Players:

1. Encourage proper warm–up and cool–down routines: Before practices and games, make sure your child engages in dynamic warm–up exercises to increase blood flow and prepare muscles for activity. Afterward, they should perform static stretching to promote muscle recovery.
2. Emphasize technique and skill development: Proper tackling, blocking, and falling techniques are crucial to reducing the risk of injuries. Encourage your child to listen to their coaches' instructions and practice these techniques regularly.
3. Ensure the use of well–fitted protective equipment: Equip your child with properly fitted helmets, mouthguards, shoulder pads, and other protective gear to minimize the impact of collisions.
4. Promote proper hydration: Dehydration can increase the risk of muscle cramps and heat–related illnesses. Ensure your child drinks water before, during, and after practices and games.
5. Encourage adequate rest and recovery: Kids need ample rest to allow their bodies to recover from the physical demands of football. Encourage your child to get enough sleep and take rest days when needed.

Injury Prevention for High School Football Players:

1. Implement a comprehensive strength and conditioning program: Strength training helps develop strong muscles and joints, reducing the risk of injuries.
2. Encourage cross–training and multi–sport participation: Engaging in multiple sports helps develop a broader range of skills and reduces the risk of overuse injuries. Encourage your child to participate in other sports during the offseason.
3. Promote proper nutrition: A balanced diet of fruits, vegetables, lean proteins, and whole grains supports optimal performance and injury prevention.
4. Focus on injury awareness and reporting: Teach your child to recognize the signs and symptoms of injuries and the importance of reporting them promptly to the coaching staff.
5. Promote sportsmanship and fair play: Encourage your child to play the game with respect for opponents and follow the rules, reducing the risk of intentional or reckless injuries.

Injury Prevention for Collegiate Football Players:

1. Continuation of proper strength and conditioning program: At the collegiate level, strength and conditioning programs become more rigorous. Working closely with the team's strength & conditions, coaches help athletes build strength, agility, and endurance to withstand the demands of the game.
2. Implement sport–specific training programs: Tailoring training programs to football–specific movements and skills further enhances performance and reduces the risk of injuries.
3. Emphasize recovery strategies: College athletes face rigorous schedules and physical demands. Promote adequate rest, recovery, and injury management strategies such as ice baths, foam rolling, and stretching. Encourage regular sports medicine evaluations: Regular check–ups with sports medicine professionals can identify potential risk factors and provide guidance for injury prevention and management.
4. Prioritize mental health: College football players face academic and athletic pressure. Encourage open communication and provide resources for addressing mental health concerns.

The Role of a Physical Therapist in Football Injury Rehabilitation:

Physical therapists play a crucial role in the rehabilitation of football injuries. They specialize in the evaluation, treatment, and prevention of musculoskeletal injuries. Physical therapists can provide the following:

• Individualized treatment plans for a safe return to play.
• Hands–on techniques to reduce pain and promote healing.
• Rehabilitation exercises to improve strength, flexibility, and range of motion.
• Guidance on injury prevention strategies and proper movement mechanics.

Injuries can be a significant concern in football, but the risks can certainly be reduced with the proper preventive measures.

If your child experiences a football–related injury, it's important to seek the guidance of a qualified physical therapist who can provide the necessary expertise for a successful recovery. Remember, the safety and well–being of our young athletes should always be our top priority.

Need More Information or Help with Football Injury Rehabilitation?

If you need more information or assistance with rehabilitating a football injury, we encourage you to seek out the services of our qualified physical therapy team. Our expertise and personalized care can significantly impact your child's recovery and long–term athletic success. Prioritize your child's health and well–being on and off the football field.

References:

• Mayo Clinic: www.mayoclinic.org
• Cleveland Clinic: www.clevelandclinic.org
• National Institutes of Health (NIH): www.nih.gov

Ankle sprains are a common occurrence, often leading individuals to seek immediate medical attention. Among these, acute lateral ankle sprains are the most frequent. But what is the best way to treat these injuries? A recent systematic review provides some insights.

Conservative Treatment: The Best First Choice

Conservative treatment is the first line of defense when dealing with severe acute lateral ankle sprains. This approach typically involves a combination of rest, ice, compression, elevation (RICE), and non–steroidal anti–inflammatory drugs (NSAIDs) to manage pain and inflammation.

Conservative treatment allows the body to heal damaged ligaments and tissues naturally. This method has been found to provide satisfactory functional outcomes, meaning that patients can regain normal function of their ankle without the need for invasive procedures.

The review underscores the importance of conservative treatment, as it eliminates the risks and costs associated with surgical interventions. These risks can include complications from anesthesia, infection, and the potential for long–term pain or discomfort. The costs of surgery can also be prohibitive for many patients, making conservative treatment a more accessible option.

Bracing/Taping and Rehabilitation Protocols: A Grey Area

While the review strongly advocates for conservative treatment, it also acknowledges a lack of consensus regarding the best external support and rehabilitation protocols for acute lateral ankle sprains.

External support can include devices like braces or ankle supports designed to provide stability and prevent further injury. Rehabilitation protocols, on the other hand, involve exercises and physical therapy to restore strength and flexibility to the ankle.

The review suggests that more research is needed to determine the most effective methods for these aspects of treatment. This is a critical area of study, as the proper support and rehabilitation can significantly impact a patient's recovery time and the likelihood of re–injury.

Summing Up This Scientific Research

Acute lateral ankle sprains are the most common reason people visit the Emergency Department, making it a significant public health concern. Understanding the best treatment methods for these injuries is crucial for providing effective care. By prioritizing conservative treatment, healthcare providers can ensure patients receive the care they need without exposing them to unnecessary risks or costs. This approach not only benefits individual patients but also helps to manage healthcare resources more efficiently.

However, the need for further research into external support and rehabilitation protocols highlights that there is still much to learn in this area. As our understanding of these injuries and their treatment continues to evolve, so will our ability to provide the best possible care for patients.

Conservative Care is Still Best Delivered by a Qualified Physical Therapist

Physical therapists are uniquely qualified to manage and treat acute ankle sprains conservatively due to their extensive knowledge and training in musculoskeletal conditions. They are experts in understanding how the body moves and functions, which is critical in the treatment of ankle sprains.

1. Individualized Treatment Plans: Physical therapists create individualized treatment plans that cater to the patient's specific needs and recovery goals. This personalized approach ensures that the treatment is effective and efficient, leading to quicker recovery times and a lower risk of re–injury.
2. Non–Invasive Approach: Physical therapy offers a non–invasive approach to treatment, which can help avoid the potential risks and complications associated with surgical interventions. This is particularly important for acute ankle sprains, which typically respond well to conservative treatment methods.
3. Pain Management: Physical therapists are skilled in techniques that help manage pain, such as manual therapy, therapeutic exercises, and modalities like ultrasound or electrical stimulation. These techniques can help reduce pain and inflammation, promoting healing in the affected area.
4. Prevention of Chronic Ankle Instability: Research has shown that physical therapy can help prevent chronic ankle instability, a common complication of ankle sprains. A study published in the Journal of Orthopaedic & Sports Physical Therapy found that individuals who received physical therapy after an ankle sprain were less likely to experience recurrent sprains and developed less chronic ankle instability than those who did not receive physical therapy.
5. Education and Self–Management: Physical therapists educate patients about their condition and provide them with strategies to manage their symptoms at home. This includes teaching exercises that can be done at home to improve strength and flexibility and providing advice on preventing future sprains.

Our clinical experts play a crucial role in the conservative management of acute ankle sprains. Our specialization in musculoskeletal conditions, combined with a personalized and non–invasive approach to treatment, makes us the ideal healthcare professionals to handle this common injury.

If you or someone you know is dealing with an acute ankle sprain, don't hesitate to contact us. We can provide the care and guidance you need to get back on your feet and prevent future injuries.

References

• Evidence–based treatment choices for acute lateral ankle sprain: a comprehensive systematic review.
• McKeon PO, Hertel J. Systematic review of postural control and lateral ankle instability, part II: is balance training clinically effective?

In the quest for optimal health and wellness, we often overlook the simplest and most natural solutions. One such solution is moderate exercise, a powerful tool that has been shown to have profound effects on our bodies, particularly in relation to muscle and joint health.

Recent research from York University has shed light on the intricate relationship between exercise and our immune system. The study, conducted on a mouse model, revealed that moderate exercise can "train" the precursors of macrophages, the white blood cells responsible for combating infections and healing injuries in our bodies.

These findings are significant because they provide a deeper understanding of the body's response to inflammation, a critical aspect of many health conditions. While inflammation is a necessary part of our immune response, excessive inflammation can lead to serious health issues such as heart disease, diabetes, and autoimmune diseases.

Exercise Cools Off Inflammation

Moderate exercise can help balance the inflammatory response in our bodies, potentially preventing or alleviating these health conditions. The changes were observed even a week after training, indicating that the benefits of moderate exercise could be long–term.

The next phase of the research will involve human volunteers and will aim to identify the most beneficial workout routines for balancing the inflammatory response. The researchers will also investigate the role of inflammation in more complex diseases, such as COVID–19, where overactive inflammatory responses can lead to severe outcomes.

There Appears to be a Clear Link Between Moderate Exercise & Improved Immunity

The takeaway from this research is clear: moderate and consistent exercise can not only improve metabolic health but also enhance immune health in the long run. So, whether you're looking to boost your immune system, alleviate chronic inflammation, or simply improve your overall health, incorporating moderate exercise into your routine could be a game–changer.

Slow And Steady Wins The Race

Remember, it's not about pushing your body to its limits; it's about consistent, moderate exercise. So, lace up your sneakers, hit the pavement, jump on a stationary bike, or go for a swim, and start reaping the health benefits of moderate exercise today.

Youth sports are a fantastic way for young people to stay active, learn teamwork, and build self–esteem. However, sports–related injuries, particularly knee injuries, can have significant and long–lasting impacts on a young person's quality of life. A recent study published in the Journal of Orthopaedic & Sports Physical Therapy has shed light on this issue, emphasizing the crucial role of physical therapy in both preventing and rehabilitating sports injuries in the youth population.

Key Findings of the Study

The study involved 189 participants, 109 of whom had sustained sports–related knee injuries, while 80 were uninjured. The injuries ranged from ACL ruptures and other ligament injuries to meniscus injuries and intra&ndasharticular fractures. Soccer was the most commonly played sport among the participants.

One of the most striking findings was that at 12 months post–injury, only 45% of the injured participants met or exceeded the quality of life score compared to 95% of the uninjured participants. This highlights the significant impact of sports–related knee injuries on the quality of life of young individuals.

The Role of Physical Therapist–Directed Care

Physical therapy plays a vital role in both the prevention and rehabilitation of sports injuries. Physical therapists are trained to understand the mechanics of the body and can provide exercises and techniques to help strengthen muscles, improve flexibility, and enhance coordination. This can not only help to prevent injuries fromoccurring but can also aid in the recovery process if an injury does occur.

In the case of knee injuries, physical therapists can provide targeted exercises to strengthen the muscles around the knee, improve balance and coordination, and help the individual return to their sport safely. We can also provide education on how to prevent future injuries, such as proper warm–up and cool–down techniques, safe training practices, and the importance of rest and recovery.

If You are an Athlete or Parent of an Athlete, a Physical Therapist can Help!

If you're a young athlete or the parent of one, consider seeing a physical therapist before starting a new sport or after experiencing a sports–related injury. We can provide valuable guidance and strategies to helpprevent injuries and ensure a safe return to sport following an injury.

Remember, prevention is always better than cure, and early intervention can make a significant difference in recovery outcomes. Take proactive steps to protect your health and your sports career before an injury occurs.

Physical therapy, a cornerstone in the healthcare market, is pivotal in managing many health conditions. One area where its impact is particularly felt is in the treatment of shoulder–related issues.

When it comes to serious shoulder pain, patients are often provided with a quick fix – a cortisone injection. The obvious question is, which treatment is best for shoulder pain?

A recent study offers a more in–depth exploration of its effectiveness in this regard.

About This Research Report

The research involved a meticulous review of 14 studies, with a mere three meeting the stringent inclusion criteria. Despite the limited number, these studies were of high methodological quality, scoring an average of 7.3/10 on the Physical Therapy Evidence Database (PEDro) scale. However, the overall evidence from the systematic review is graded as moderate in quality due to the indirectness of treatment or intervention. This highlights the need for more direct, comprehensive studies in the future.

Cortisone or Physical Therapy – The Key Findings

The findings are certainly worth noting. Both physical therapy and Corticosteroid Injections (CSI) showed improvement in pain, shoulder Range of Motion (ROM), and shoulder function in the short–term (1–3 months), medium–term (6 months), and long–term (12 months) in patients with primary symptoms of shoulderdisorders.

Interestingly, an improvement in shoulder function was found in favor of CSI at a 6– to 7–week follow–up. However, no evidence was found for the superiority of CSI compared to physical therapy for pain and ROM over 4–12 months. This suggests that while CSI might offer quicker results, physical therapy provides sustained benefits over a more extended period, making it a more effective long–term solution.

Physical Therapists Take the Time to See the “Entire Picture”

Physical therapist–directed care is more than just a treatment; it’s a general approach to health. Physical therapists don’t just focus on the area causing discomfort but look at your entire body and lifestyle. We work with you to develop a personalized treatment plan that helps manage pain, improves function, and boosts your overall well–being. This could include exercises to strengthen your body, advice on diet and lifestyle changes, and techniques to manage stress and improve sleep.

What Did We Learn from This Research?

Despite the limited number of studies included, the research provides valuable insights into the role of physical therapy in managing shoulder–related conditions. It underscores the importance of physical therapy as a first–line treatment option, offering sustained benefits over time.

Contact Our Team Today for Help!

Your health is your most valuable asset. If you’re dealing with shoulder pain or mobility issues, consider seeing a physical therapist first. We can provide you with a comprehensive treatment plan tailored to your needs, helping you regain function and live a pain–free life. Don’t wait for the pain to escalate. Take the first step towards a healthier you today! Remember, the journey to recovery begins with a single step. That step could be as simple as scheduling an appointment with a physical therapist.

Excelling at sports and other athletic endeavors requires a broad set of physical skills and abilities that should be sharpened to achieve optimal performance. Among these is the ability to quickly change direction, which is considered essential for a number of fast–paced sports. It therefore follows that the most elite athletes tend to consistently demonstrate faster change of direction times compared with less elite athletes. Research has even suggested that targeting certain movements that lead to faster change of direction times can also reduce the risk for ACL injuries.

For these reasons, there has been increased attention into finding ways to improve change of direction performance. Resistance training—which involves the use of weights, bodyweight, or resistance bands to build strength—has been identified as an effective way to improve change of direction performance, but some sports organizations are hesitant to adopt these types of programs because they believe it may lead to increased soreness and muscle damage in athletes. In addition, resistance training programs typically require extended periods of time to provide the intended benefits, which can make it difficult to incorporate them into training programs.

Trainers and researchers have therefore been looking into alternative training methods to improve change of direction, which may translate to better performance and lower injury risk. In particular, they want to know what interventions increase either pre–planned agility—the ability to respond to expected external stimulus by braking as quickly as possible and then accelerating in a different direction—or reactive agility, which is the same motion but with a stimulus that is not expected. However, there is not much evidence supporting alternative methods for improving change of direction in the literature.

Scoping review suggests that addressing kinetic and kinematic variables may improve change of direction performance

With this in mind, a study called a scoping review was conducted to identify any other effective approaches that lead to better change of direction skills. To conduct the review, researchers performed a search of four medical databases for peer–reviewed studies that evaluated the effect of targeted interventions on change of direction in adult competitive athletes. A total of 53 studies were deemed eligible for inclusion in the review, and investigators analyzed their findings in search of patterns and trends.

Most of the studies include in the review (81%) investigated strength and/or power for improving change of direction, and the exercises that led to the greatest improvements included the broad jump, squat, squat jump, mid–thigh pull, deadlift, and eccentric hamstring strengthening exercise. Strength and/or power training led to an average improvement in pre–planned change of direction performance by 3.4%, and the average training time was 8.5 weeks.

But other interventions were also identified that may lead to similar or greater improvements than strength and power. Nine studies (17%) investigated the relationship between kinetic or kinematic variables and change of direction—most of which focused on pre–planned change of direction. They found that several variables were strongly related to change of direction performance, including increased velocity at specific points during a cutting maneuver, shorter ground contact time, and greater ankle power. There were also two studies that used alternative training interventions to improve change of direction performance, which reported improvements of 5.1% in pre–planned change of direction and 5.8% in reactive agility performance.

These findings suggest that there may be several variables other than strength and power that could improve change of direction performance in short training periods. In particular, certain kinematic cues can be incorporated into change of direction activities that could encourage performers to adopt beneficial kinematics during a direction change.

Trainers and researchers should take note of this study and consider its findings when designing training programs with the intention of optimizing performance and reducing injury risk. In the meantime, if you're dealing with any painful issues that are preventing you from performing at your best, we encourage athletes to contact us and schedule an appointment with one of our physical therapists.

For individuals over the age of 75 or 80, thinking about falling can occupy a great deal of mental energy and lead to excessive fear of movement in the process. This is completely understandable, as falls are the leading cause of injury for older adults and the odds of suffering from a fall increase as one gets older. Approximately 40% of older adults living at home experience one fall per year, and this figure is even higher for adults living in nursing homes and assisted living facilities.

One of the most effective strategies to reduce this risk of falling is for older adults to use a walking aid like a cane or front–wheeled walker at all times. These devices assist with upright balance and mobility, which are essential for avoiding a fall; however, some research has suggested that using a walking aid may also increase the risk for falling in some individuals. This may seem counterintuitive, but is likely because certain adults do not use the devices properly, usually from a lack adequate guidance.

Study highlights the potential dangers of assistive devices

With this in mind, a study was conducted to investigate the advantages and possible disadvantages of using canes and walkers. Researchers performed a search of two major medical databases for studies that evaluated the use of single–tip canes and pickup walkers for their benefits related to falls/injuries or other physical demands. This search led to more than 1,000 studies being identified, and about 10% of these were included in the review.

Upon review, researchers determined that there was ample evidence to indicate that canes and walkers can improve balance and mobility in older adults and patients with certain clinical conditions. However, researchers also identified several studies showing that a large proportion of individuals do experience difficulty when handling assistive devices, and this improper usage increases their risk of falling. For example, the act of lifting a cane or walker can have a destabilizing effect by potentially disturbing the user’s center of mass, but this can be countered by making certain adjustments to their posture.

This highlights the need for proper guidance when an older adult is first given an assistive device to ensure that they are using it correctly and to reduce their risk for falling. Physical therapists are experts in the proper use of walking aids, and we strongly recommend that you see a physical therapist for specific instructions and to answer any questions you might have about their use. To give you a general overview of what this type of session will entail, the following tips cover some of the primary points that we’ll focus on.

5 tips to ensure the proper use of an assistive device

1. Use proper positioning when holding your cane
   • The cane should always be held in the hand of the stronger leg
     • This means if your right leg is stronger than your left leg, hold your cane in the right hand and advance it forward when the left leg steps forward
   • When standing up straight, the top of your cane should reach to the crease in your wrist, and your elbow should be slightly bent when holding the cane
2. Up with the good, down with the bad
   • When going up stairs with a cane, step with the stronger leg first while holding onto the railing
   • Once that foot is on the stair, step up with the weaker leg
   • This allows the stronger leg to do most of the work to push the body up the stair while leaving minimal work for the weaker leg
   • When coming down stairs, step with the weaker leg first while holding onto the railing
   • Once that foot is on the stair, step down with the stronger leg

3. Use proper positioning with your back straight
   • When standing up straight, the top of your walker should reach to the crease in your wrist and your elbows should be slightly bent when you hold the handgrips of the walker
   • Keep your back straight and don’t hunch over the walker
4. Keep your body aligned with the walker when walking
   • Be sure to keep the front of your body in line with the back two posts of the walker before moving the walker
   • Advance the walker a few inches in front of you first, and make sure and make sure all tips and wheels are touching the ground before taking a step
   • Step forward with your bad leg first, then step forward with your good leg, placing it in front of your lead foot
5. Other
   • Make sure the rubber tips on your walker’s legs are in good shape and replace them if they are worn out
   • Take your time and never rush when using these devices
   • If you don’t feel comfortable using a cane with a single point, let someone know; a quad cane or walker may be more appropriate for you

While these tips should serve as good reminders, we can’t emphasize enough the importance of seeing a physical therapist for hands–on guidance. Therefore, we encourage you to schedule an appointment with one of our therapists today to learn the proper way to use your assistive device.

Neck pain is a rather common nuisance. About 10–20% of the population is dealing with it right now, and up to 70% of individuals will encounter it at some point in their lives. When neck pain strikes, it can prove to be troublesome and place a strain on everyday life, making simple movements like bending over to pick an item off the ground or twisting your torso a major challenge. Over time, the inconvenience of neck pain and movement limitations will often lead patients to wonder why they’re experiencing the pain and what steps can be taken to address it.

Physical therapy is among the most reliable and beneficial interventions for neck pain, and most treatment programs revolve around various stretching and strengthening exercises for the neck. Research has also shown that aerobic exercise—or “cardio,” which is any physical activity that increases your heart rate and the body’s use of oxygen—is effective for chronic back pain, chronic fatigue, fibromyalgia, and many other conditions, and it may therefore alleviate neck pain as well; however, research specifically investigating aerobic exercise for neck pain is lacking.

Aerobic exercise added to an exercise therapy program to assess potential benefits

Therefore, a study was conducted to determine if adding aerobic exercises to neck–specific exercises is effective for relieving neck pain and disability. Researchers recruited patients with a primary neck pain complaint who were referred to a physical therapy clinic, then screened these individuals to determine if they were eligible to participate. This process led to 139 patients being included in the study, who were then randomly assigned to either the control group or the experimental group.

Patients in the control group completed two sessions of treatment per week for six weeks, with each session consisting of various neck–specific stretching and muscle performance exercises. Patients in the experimental group underwent the same neck–specific exercise program as the control group, but also completed aerobic cycling in every session. The patients cycled on a stationary bike at a moderate pace—60% of their maximum heart rate—for 20 minutes during the first week, 30 minutes during the second week, and 45 minutes for the third week until the sixth and final week. All participants were evaluated at the start of the study, after completing the six–week interventions, and then again three and six months later for several variables related to neck pain and disability, as well as headache complaints and patients’ beliefs about the influence of work and activity on their neck pain.

Results showed that patients in both groups reported less pain after the six–week interventions, but the reductions were more significant for patients in the experimental group. In addition, only patients in the experimental group experienced further reductions in neck pain at the three– and six–month follow–ups. There was also a significant reduction in a measure that assessed pain, disability, and fear of movement in both groups, but the reduction was significantly higher in the experimental group than the control group. Finally, the experimental group reported better neck range of motion and fewer headaches compared to the control group. Further analysis also revealed that the longer the duration of aerobic exercise, the greater the chances of a successful outcome over time.

These findings show that neck–specific exercises lead to various improvements in patients with neck pain overall, with most patients experiencing neck pain relief and a reduction in headaches. Adding aerobic exercise to this treatment plan led to some additional benefits immediately after these interventions, and the improvements were even more significant in the long term, with less pain and disability at these time points. Therefore, patients with neck pain are strongly encouraged to see a physical therapist for their condition, where the therapist can design a personalized treatment program that includes various neck–specific exercises and possibly some aerobic training as well.

We spend about one–third of our lives sleeping, and our habits in the night can have a big impact on how we feel during the day. Sufficient sleep is an essential component of good overall health, as getting between 7–9 hours of sleep every night is associated with countless benefits, including lower stress levels, a reduced risk for many chronic disorders, improved memory and cognitive function, and possibly even a longer lifespan.

The implications of not getting enough sleep are widespread, and new associations continued to be identified regularly through research. Among these recently discovered associations are burnout and low back pain, as an increasing number of studies have suggested that poor sleeping patterns may increase the likelihood of both issues. In essence, sleep debt that accumulates from poor nighttime habits increases emotional exhaustion, which can in turn lead to an increase in muscle tension as part of the stress response, and this is linked with low back pain. However, there is a lack of research studying low back pain and burnout over time to disentangle the relationship between the two issues and determine the role of sleep problems in preceding them.

Researchers track more than 400 patients for three years

Therefore, a study was conducted to investigate the connection between sleeping habits, burnout, and low back pain in healthy individuals. Researchers screened 1,833 individuals to determine if they were eligible and only included those who did not report low back pain and/or burnout, which resulted in a final sample of 405 participants. At the start of the study, these individuals were asked to assess the quality of their sleep by answering the following questions:

• “In the last four weeks, how well did you sleep?”
• “Did your sleep problems have any effects on your tiredness during the day?”

Low back pain was similarly assessed with a series of questions about the presence, intensity, and location of any back pain, while burnout was assessed with questions that addressed the three dimensions of burnout: emotional exhaustion, depersonalization, and reduced performance. Participants then went about their lives and were assessed with the same questions about sleep quality, low back pain, and burnout 24 months and 36 months later, and their responses were analyzed at these follow–ups to tease out any connections between the three factors of interest.

Results showed that there were positive associations between all three factors, as having sleep problems at the start of the study was predictive of both low back pain and burnout in the future. In addition, participants who reported low back pain at the 24–month follow–up were more likely to report burnout at 36–month follow–up. Lastly, sleep problems were found to be a stronger risk factor for burnout than for low back pain, and this link was strongest in women 45 and older.

Although this study does not prove that sleep problems directly cause low back pain or burnout, it suggests that low back pain and burnout are more likely to occur in individuals who don’t regularly get enough sleep. As such, these findings serve as additional evidence that sleeping habits have widespread implications on many other areas of our health over time. We therefore encourage you to prioritize your sleep and aim to get at least 7 hours per night, as often as you can. And if you’re interested in learning some tips to help improve your sleeping habits, our physical therapists can help. Contact us for more information.