Long Drives = Low Back Pain? Here’s What Helps Me.   As a mobile Physical Therapist, I spend a lot of time driving—and I’ve definitely felt the toll it can take on my low back. If you’ve noticed tightness or discomfort after being in the car for long periods, you’re not alone. Here are a few simple strategies I use to help prevent pain and stiffness on the road:   1. Use a wedge cushion. Bucket seats can cause your hips to sink lower than your knees, which isn’t ideal for your low back. I use a wedge cushion to raise my hips and create a more neutral sitting posture. 2. Don’t brace your core constantly. I used to catch myself holding tension in my abdominal and core muscles while driving—thinking I was “protecting” my back. But over-bracing can actually lead to more fatigue and discomfort. Now, I focus on staying relaxed and letting the back of the seat support me.   3. Use cruise control when safe. This gives my right leg a break and helps reduce tension through my hip and low back. Little things like this can make a big difference on long drives.   4. Stretch before or after driving. Stretches like a calf stretch, hamstring stretch and figure-4 stretch help loosen up tight muscles and release tension. I do them at the start or end of the day—or even during a mid-drive break.   Even small changes can ease the strain on your body and help you feel better after time behind the wheel. Lauren DeYoe   Doctor of Physical Therapy Reiki Master Owner Reiki PT

Today, April 7th, Reiki PT celebrates three years! As I reflect on this milestone, I’m grateful for the lessons I’ve learned—not just about running a business but also about healing, resilience and growth. Here are some of the biggest takeaways from the past three years:   1. Never Assume—Always Ask Questions   In working with patients, I’ve learned to never take things at face value. If treatments aren’t progressing as expected, there’s always more to uncover, whether it’s a movement pattern, an emotional factor or a past experience influencing their recovery. Asking the right questions often leads to the missing piece of the puzzle.   2. Don’t Take Things Personally   Running a business means hearing a lot of “no’s” and experiencing dead-end leads or connections that don’t pan out. At first, these moments felt like setbacks, but I’ve learned to see them as redirections. Being flexible and open to unexpected opportunities has allowed me to grow in ways I couldn’t have predicted.   3. Pain is More Complex Than I Thought   When I started Reiki PT, I knew pain was multifaceted, but over time I’ve gained an even deeper appreciation for its complexity. The emotional component of pain is profound, and no two people’s experiences are the same. Chronic pain isn’t just about the body—it’s influenced by emotions, past traumas, stress and so much more. This realization has reshaped the way I approach healing.   4. Be Myself   Reiki PT is unique, blending physical therapy, Reiki and now craniosacral techniques. At times, I’ve questioned whether I needed to fit into a more conventional model, but I’ve learned that my strength lies in doing things my way. Trusting my intuition and embracing what makes Reiki PT special has been one of the most rewarding parts of this journey.   As I step into the next year, I do so with gratitude—for my patients, for the challenges that have shaped me and for the opportunity to continue growing and learning. Thank you for being part of this journey!   Here’s to another year of healing, discovery and staying true to what makes this work so meaningful. Lauren DeYoe   Doctor of Physical Therapy Reiki Master Owner Reiki PT

In my practice as a Physical Therapist and Reiki Master, I have witnessed the profound impact of mindful touch on healing. Recently, while reading The Body Keeps the Score by Bessel van der Kolk, a passage resonated deeply with me. He describes how meeting the body’s resistance with equal energy—without force but with confidence and empathy—can release long-held tension. He also emphasizes how touch helps people reconnect with areas of their body they may have been unconsciously holding for years.   This perfectly reflects what I aim to bring into every session. Our bodies adapt to stress, trauma and pain, often without us realizing it. Mindful touch isn’t about forcing change but about listening—meeting tension where it is and allowing space for release.   I often see this with clients who experience chronic pain. When I place my hands on an area of tension, they start to notice sensations they hadn’t been aware of—tightness, warmth or even emotions rising to the surface. This awareness is the first step in releasing what has been unconsciously held for so long.   If you’ve been struggling with chronic tension or pain, I encourage you to explore the power of mindful touch. Whether through professional bodywork or simply placing your own hands on an area of discomfort with gentle awareness, tuning into your body with presence and compassion can be incredibly transformative.   Would you like to experience how mindful touch can support your healing journey? Feel free to reach out—I’d love to work with you. Lauren DeYoe   Doctor of Physical Therapy Reiki Master Owner Reiki PT

As a physical therapist, I’ve seen firsthand the difference strength training can make in people’s lives. That’s why I choose CrossFit as my go-to workout—it’s challenging, fun and effective for building strength and resilience.   What Is CrossFit?   CrossFit is a fitness program that combines strength training, cardio and functional movements. Rather than isolating muscles with single exercises, CrossFit emphasizes multi-joint movements like squats, presses and lifts that mimic everyday activities. The workouts can be scaled for all fitness levels, making it accessible whether you’re new to exercise or an experienced athlete. Why Strength Training Is Essential for Daily Life   Strength training isn’t just for athletes—it’s a necessity for staying independent and injury-free as we age. Functional strength directly improves our ability to perform Activities of Daily Living (ADLs), like:   •Lifting and carrying groceries •Getting up from a chair without assistance •Climbing stairs •Reaching overhead to retrieve items •Maintaining balance to prevent falls   By maintaining or improving muscle strength, we build the physical resilience needed to navigate daily life with ease and confidence. Strength training also supports bone health and reduces joint stress.   First Steps to Start Strength Training   Begin with bodyweight movements such as squats, wall push-ups and bridges. Focus on functional exercises that translate into everyday tasks.   Learn proper technique by seeking guidance from a physical therapist or certified trainer to ensure safe and effective movement.   Add light resistance using dumbbells or resistance bands and gradually increase weight as you build strength.   Be consistent with your workouts, aiming for regular strength sessions each week. Prioritize proper form over heavier weights.   Consider joining a supportive community. Group workouts offer motivation, accountability and structure for beginners and seasoned athletes alike.   It’s never too late to prioritize strength training. Whether it’s CrossFit or a personalized strength program, taking care of your body now ensures a more active and independent future. Lauren DeYoe    Doctor of Physical Therapy Reiki Master Owner Reiki PT

As we kick off 2025 many of us are setting resolutions to improve our health and fitness. But did you know that nearly 80% of New Year’s resolutions fail by February? The key to success isn’t drastic changes—it’s taking small, consistent steps toward your goals.   Here’s how you can make your fitness resolutions stick this year:   1. Start Small: Instead of committing to hour-long workouts seven days a week, aim for 20-30 minutes a few times a week. Build gradually so your body and schedule can adjust.   2. Be Specific: Vague goals like “get fit” are hard to measure. Set clear objectives like “walk 10,000 steps a day” or “strength train twice a week.”   3. Listen to Your Body: If you’re dealing with pain or unsure where to start, don’t push through it. Pain is a sign your body needs attention not punishment.   4. Get Support: You don’t have to go it alone! Having a plan and guidance can make all the difference.   If you’re feeling stuck, especially because of pain or past injuries, I’m here to help. Together we can create a personalized plan that works for your body and your life. Whether it’s overcoming pain, improving mobility or simply finding sustainable ways to move, I can help you take that first small step toward lasting success.   Here’s to a strong and sustainable start to the New Year! Lauren DeYoe    Doctor of Physical Therapy Reiki Master Owner Reiki PT

As temperatures drop and icy conditions increase in Nashville, the risk of slips and falls rises too—especially when we’re juggling winter chores like carrying holiday decorations or boxes. Falls can lead to serious injuries but the good news is they’re preventable with a few simple precautions.   Top Winter Fall Prevention Tips   • Mind Your Balance When Carrying Items: Holding boxes or decorations can shift your center of gravity and impair your ability to see potential hazards. Take smaller loads or use a sturdy cart whenever possible.   • Use Caution on Stairs: When climbing stairs while carrying items, ensure one hand is free to hold the railing. If you must use both hands, take extra care with each step.   • Wear Proper Footwear: Shoes with good tread are essential for navigating slippery surfaces.   • Keep Walkways Clear: Regularly shovel and salt outdoor paths to prevent ice buildup.   • Focus on Strength & Balance: Balance and strengthening exercises help you stay steady in any situation.   Feeling Unsteady? I Can Help   If carrying heavy or awkward items, especially on stairs, is making you feel off balance there are ways to improve your stability and confidence. Strength and balance exercises can make a big difference in helping you move safely and comfortably during winter tasks. Lauren DeYoe   Doctor of Physical Therapy Reiki Master Owner Reiki PT

I’m excited to share that I recently completed a 4-day craniosacral therapy (CST) course right here in Nashville! It was a fantastic experience—not only did I deepen my knowledge of this gentle, transformative technique but I also connected with some wonderful new friends in the healing community. Craniosacral therapy (CST) uses light touch to release tension and restore balance within the central nervous system. Working with the craniosacral system—which includes the tissues and fluids surrounding your brain and spinal cord—CST helps to ease physical and emotional restrictions, supporting the body’s natural healing processes. The touch is gentle but effective, facilitating shifts in physical structure while also clearing energetic blockages.   CST offers many potential benefits, including:   • Relief from chronic pain: By relieving physical and energetic restrictions, CST may alleviate pain, particularly in the neck, back, and head.   • Reduction in stress and anxiety: The calming touch used in CST helps to ease nervous system strain, reducing stress and fostering emotional stability.   • Improved alignment and balance: CST supports the body’s alignment, encouraging greater physical balance and often relieving long-term tension patterns.   I’m honored to bring craniosacral therapy into my physical therapy sessions, providing you with a unique blend of physical and energetic support. If you’re interested in exploring CST as part of your treatment, please reach out or ask about it during your next visit. Lauren DeYoe   Doctor of Physical Therapy Reiki Master Owner Reiki PT

Welcome to September! As the kids head back to school and our work schedules return to their regular pace, many of us will find ourselves spending more time at our desks. While this is a natural part of the season, it’s important to be aware of the health risks that come with prolonged periods of sedentary work.   The Hidden Risks of Desk Work   Research has shown a significant association between sedentary work and adverse health outcomes. These can include not just low back pain, but also more serious conditions like diabetes, cardiovascular disease and even increased all-cause mortality. For those of us who spend long hours at the computer, muscle fatigue and musculoskeletal disorders are common concerns.   A recent study highlighted the importance of taking breaks from desk work to prevent discomfort. The study recorded the EMG activity of the upper trapezius and latissimus dorsi muscles, which showed signs of fatigue after about 40 minutes of continuous desk work. The most effective way to combat this fatigue? Simply standing and stretching for five minutes. This brief break was enough to help these muscles recover.   Incorporate Breaks into Your Routine   While the study didn’t specify which stretches the participants performed, the key takeaway is clear: regular breaks are essential. Here are some simple strategies you can integrate into your workday:   • Stand Up and Stretch: Set a timer to remind you to stand and stretch every 40 minutes. Focus on movements that open up your chest, stretch your shoulders, and relieve tension in your back. • Move Around: Take a quick walk, even if it’s just around your office or home. This gets your blood flowing and helps reset your posture. • Mindful Movement: Consider integrating mindful movement, such as gentle yoga or Tai Chi, into your breaks to enhance both physical and mental well-being.   Support Your Health This Fall   As an orthopedic Physical Therapist, I’m here to help you stay healthy and pain-free during this busy season. Whether you’re dealing with discomfort from desk work or want to proactively protect your health, I offer both traditional Physical Therapy and Reiki sessions tailored to your needs.   Let’s work together to ensure that your return to routine doesn’t come at the expense of your health. Lauren DeYoe   Doctor of Physical Therapy Reiki Master Owner Reiki PT Ding Y, Cao Y, Duffy VG, Zhang X. It is Time to Have Rest: How do Break Types Affect Muscular Activity and Perceived Discomfort During Prolonged Sitting Work. Saf Health Work. 2020 Jun;11(2):207-214

Running my first half marathon was an exhilarating experience, both as a runner and as a Physical Therapist. This journey has provided me with valuable insights that I am excited to share with you. Importance of Single Leg Strengthening Single leg strengthening exercises are crucial. Running is essentially a series of single leg hops, requiring balance, strength and stability on each leg independently. Incorporating exercises such as single leg squats, step-ups and lunges can help build the necessary strength to improve running efficiency and reduce the risk of injuries. Importance of Hydration Hydration plays a pivotal role in running performance and recovery. Dehydration can impair the body’s ability to regulate temperature and can lead to muscle cramps, fatigue and decreased coordination. I needed to increase the amount of water I was drinking throughout the day and used an electrolyte solution during longer runs to maintain fluid balance. Starting my run well-hydrated made a significant difference in how I felt and performed. Importance of Carb Fueling Carbohydrates are the primary fuel source for endurance activities. Proper carb fueling before and during a run can help maintain energy levels and delay the onset of fatigue. I focused on consuming complex carbs in the days leading up to the race and simpler carbs in the hours before and during the run. I experimented with different fueling strategies during training to find what worked best for my body. Importance of Soft Tissue Work Incorporating soft tissue work, such as foam rolling and massage, significantly benefited my running performance and recovery. Regular soft tissue work helped release muscle tightness and enhance flexibility. This practice can also aid in the prevention of common running injuries such as IT band syndrome and plantar fasciitis. I made it a habit to spend a few minutes each day on soft tissue maintenance. Importance of Learning the Signals from Your Body Listening to my body was perhaps the most important lesson. My body was constantly communicating with me, providing signals that indicated when to push harder and when to rest. Learning to recognize these signals can help prevent overtraining and injuries. I paid attention to signs of fatigue, discomfort or pain and adjusted my training accordingly. Rest and recovery were as essential as the training itself. Now that I have completed my first 1/2 marathon in Nashville, where should I do my next one?!? Lauren DeYoe Doctor of Physical Therapy Reiki Master Owner Reiki PT

Reiki was developed by Mikao Usui in Japan in the 1920s. It is a relaxing form of healing therapy that is non-invasive and non-manipulative. It involves the laying of hands just above or on the clothed body in a slow progression of hand positions. Reiki helps to restore a person’s energy to a state of balance on the physical, emotional, and spiritual levels, thereby enhancing a person’s natural ability to heal. It is considered a complementary therapy that can be used alongside other therapeutic and medical techniques. It is a gentle therapy that is suitable for even the very frail. Reiki has no religious doctrine. Will Reiki help me relax? Reiki has been shown to be better than placebo for inducing relaxation. Reiki is effective in activating the parasympathetic nervous system by reducing heart rate, reducing blood pressure and increasing heart rate variability. Will I see a benefit in one session? A single session of Reiki can acutely improve both physical and psychological symptoms associated with many health conditions. This includes pain, depression, anxiety, tiredness, drowsiness, nausea and overall well-being. Are there any negative effects? Since Reiki is a non-invasive technique with no overdose risk there are little to no side effects. Lauren DeYoe Doctor of Physical Therapy Reiki Master Owner Reiki PT

Did you know that you can go directly to a physical therapist without needing a referral from another healthcare provider? This means you can start your therapy sooner, especially if you have issues with your muscles or spine. It’s been shown that getting early access to physical therapy can save you money. On average, patients saved about $265.68 just on physical therapy costs and $2,001 on their total healthcare costs. Plus, there were no reports of any harm to patients who went directly to a physical therapist. Physical therapists are trained to check for any serious problems and can send you to a doctor if needed. So, you’re in safe hands! In fact, a study looked at data from five different research projects and found that going straight to physical therapy is not only cheaper but also helps you get better faster if you have spine-related issues. People who went to physical therapy first had better results, spent less money on therapy and overall healthcare and needed fewer visits. While Tennessee allows direct access to physical therapy, there are some rules you need to follow. If you’re unsure whether you can see a physical therapist without a referral, feel free to ask me any questions! Lauren DeYoe Doctor of Physical Therapy Reiki Master Owner Reiki PT Reference: Hon S, Ritter R, Allen DD. Cost-Effectiveness and Outcomes of Direct Access to Physical Therapy for Musculoskeletal Disorders Compared to Physician-First Access in the United States: Systematic Review and Meta-Analysis. Phys Ther. 2021 Jan 4;101(1).

Why does balance matter in the first place? Single leg balance isn’t just a fancy exercise, it’s a fundamental skill for our daily lives. When we walk, climb stairs, or navigate uneven surfaces, our ability to stand on one leg plays a crucial role. It’s like the unsung hero that keeps us upright and moving confidently. The Single Leg Stance Test helps us understand the importance of balance in avoiding falls. Picture it like a balance check, where standing on one leg becomes a measure of how well we can maintain steadiness. Are you able to hold for the time in your age group? 18-39: 43 sec 40-49: 40 sec 50-59: 37 sec 60-69: 27 sec 70-79: 15 sec If you find it challenging and can’t hold the position for the expected time based on your age, it’s a signal that your balance might need a boost. Mastering the single leg balance is not just a test, it’s a pathway to better overall stability. It reduces the risk of potentially harmful falls and ensures that your body’s equilibrium remains a steadfast companion in our daily balancing act. Lauren DeYoe Doctor of Physical Therapy Reiki Master Owner Reiki PT Reference: Springer BA, Marin R, Cyhan T, Roberts H, Gill NW. Normative values for the unipedal stance test with eyes open and closed. J Geriatr Phys Ther. 2007;30(1):8-15.