5 Things I Would Never Do
For those who are new here, hello! My name is Tara and I’m a Doctor of Physical Therapy. In this post, I want to give you all some advice from a physical therapist to help you prevent injuries. Below you’ll find the 5 things I would NEVER do as a physical therapist. Hope you find this helpful!
Keeping Your Body Healthy
When it comes to taking care of your body, small habits can make a big difference. I’ve seen firsthand how certain choices can either support long-term wellness or contribute to injury.
While we can’t avoid all injuries as we age and move through life, there are many things that we can do to decrease the frequency of injuries occurring and to make our body better equipped to deal with them when they do come up.
So…let’s get into the five things I’d never do as a PT!
Your Advice From A Physical Therapist
The 5 Things I'd Never Do!
1. I'd Never Use The Abdominal Crunch Machine
Your first piece of advice from a physical therapist has to do with avoiding a particular gym machine that people seem to like…
One piece of equipment you’ll never find me using at the gym is the abdominal crunch machine. This is the one where you sit, select a weight, and crunch forward while holding onto a set of handles. I cringe for people’s backs when I see them using this machine.
The problem?
This machine puts excessive pressure on the lumbar spine and increases the risk of a herniated disc, which is actually a relatively common injury that happens to the lower back. Most disc herniations occur posteriorly (backward). When we flex the spine forward, such as in a forward bend or crunch, the disc naturally moves backward. This movement is generally fine if you don’t have any pre-existing conditions like osteoporosis etc.
However, the problem with the abdominal crunch machine is that you’re performing this movement under significant load, increasing the strain on your discs which increases the risk of a disc herniation.
And really, there are so many other safer and more effective ways to strengthen your abdominals, so why take the risk using this machine?
Also, crunching in general targets the superficial abdominal muscles. Again, this is fine and can be beneficial but many people have core weakness in the deep abdominal muscles need to be focusing on deep abdominal muscle strengthening before strengthening the superficial muscles. But in any case, I don’t think it matters how strong your abdominals are, I still wouldn’t use this machine.
Here are some resources on abdominal strengthening to help you learn more ways to strengthen the abs:
2. I'd Never Travel Without Bringing Lumbar Support
If I’m being honest, when I’m at home, I’m not always using lumbar support when sitting. I often sit in a variety of positions, usually with cross legs even when in a chair..that’s the yogi in me. Also, I’m often not sitting for a long time before getting up and moving around.
But….when I’m going to be traveling for long periods, let’s say 2 hours plus, whether by car or plane, I always bring lumbar support. Many car (even in newer models) and airplane seats lack proper lower back support. Sitting for a prolonged duration without proper support can increase the risk of a lower back injury. Having lumbar support helps your lower back keep its natural curve while you sit.
I personally use a cervical roll at night, which often doubles as my lumbar support during travel. You can also bring a dedicated lumbar roll or even just roll up a small towel.
This simple habit helps prevent discomfort on those long trips and helps prevent injuries!
This is the cervical roll I use for my neck at night and often my lumbar support while traveling. It is a lighter support so if you need more, check out the next recommendation: McKenzie Cervical Roll
If you have the space to bring a dedicated lumbar roll for your travels, this would be the one I would bring: McKenzie Super Roll
Discloser: Links included in this post may be affiliate links. If you purchase a product or service with the links provided, I may receive a small commission.
3. I'd Never Skimp On Self-Care
Your next piece of advice from a physical therapist has to do with self-care.
Self-care is non-negotiable for me, whether it’s setting aside time for movement, investing in recovery methods like massage, or prioritizing doctor’s appointments…like physical therapy! I see so many people neglecting this, even when they have the resources. Of course, I know that finances can limit this for some, but often it’s simply about dedicating the time to something.
We say we don’t have time to work out, but then spend 20 minutes scrolling on our phones. Or we claim there’s no time for physical therapy because giving up part of a Saturday feels inconvenient. Sound familiar?
And remember that prioritizing self-care doesn’t just benefit you; it also allows you to show up better for others.
4. I Would Never Neglect Small Muscle Groups In Workouts
It’s easy to focus on the larger more aesthetic-driven exercises like squats or bench presses. These exercises are both great, but if you’re not also strengthening the smaller stabilizing muscles, you’re setting yourself up for imbalance and potential injury.
For example:
Instead of just doing crunches for your abs, also work on deep core stability.
Instead of only doing shoulder presses, also incorporate rotator cuff exercises to protect your joints.
Instead of only doing squats, also incorporate exercises to strengthen your hip rotators.
These are just a few examples to give you an idea of what I am talking about.
A strong foundation is essential for long-term health and injury prevention!
5. I Would Never Lift Something Heavy Without Proper Body Mechanics
Your last piece of advice from a physical therapist is probably the most basic, but it is very important!
If I have to lift something heavy, I make sure my form is on point, or, better yet, I ask my husband to do it!
But in all seriousness, being mindful of your posture and technique while lifting can really help to prevent lower back injuries.
These five habits may seem small, but over time, they can have a large impact on your physical health.
I hope you found this advice from a physical therapist helpful!