NEWSLETTER
IS BACK PAIN SLOWING YOU DOWN?
2022
5-Star Google Review Healthy Recipe
How Waterfront Physio & Rehab Can Help
3 Tips For Planting A Potted Herb Garden
WATERFRONTPHYSIO.CA
IS BACK PAIN SLOWING YOU DOWN? PHYSIOTHERAPY CAN HELP YOU.
• Limited hip, spine and pelvis mobility • Limited muscle flexibility
Back pain can be one of the most debilitating conditions, affecting up to 80% of the population at some time in their life. Unfortunately, some studies suggest that up to 90% of low back pain (LBP) diagnoses are non-specific. This means that not only do people suffer from back pain, but the exact cause may be difficult to identify. For some people, when left untreated, lower back pain can even lead to long-term pain, dysfunction and even nerve damage. The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also hinder your time spent with friends and family. The good news is that with guidance from your physiotherapist you can find solutions to your pain and how to manage it, so you can get back to living the life you enjoy! WHAT WE KNOW ABOUT THE CAUSES OF BACK PAIN Mechanical low back pain starts in and around the spine itself. The source of the pain comes from injury or irritation of the muscles, joints (including the intervertebral discs and facet joints), nerves or surrounding ligaments and other soft tissue. The contributing factors are often associated with back pain are: • Improper posture or prolonged positions (i.e. prolonged sitting) • Spinal muscle and tissue damage (i.e. lifting strains or trauma from accidents)
• Spinal/pelvic muscle weaknesses (aka “core” weakness) • Poor abdominal, pelvic and back muscle coordination (i.e. compensations due to injury) Unfortunately, a lot of people don’t seek treatment when back pain arises. They might assume nothing—except for medication and rest— can solve their back pain problem. There is little to no evidence of the benefits of acetaminophen, skeletal muscle relaxants, and lidocaine patches in the treatment of chronic low back pain. PHYSIOTHERAPY IS YOUR BACK PAIN SOLUTION! You’re in luck: For most people, back pain resolves on its own. And for those that continue to experience pain, physiotherapy can help. Continued Inside
Don’t hesitate to schedule an appointment to discuss your personalized treatment plan. Don’t Neglect Your Pain Any More. 437-291-8284
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According to research on back pain, physiotherapy treatments are effective for acute and chronic conditions. Physiotherapy treatments for back pain include manual therapy, joint mobilization manipulation, exercise instruction, education and techniques like the McKenzie Method and Therapeutic Yoga. These have all been proven to help alleviate pain and restore function. Physiotherapists assess your particular condition to identify the contributing factors and address ALL of them. Rather than focusing on one cause of your pain, your physiotherapist will address all of the causes. We are skilled at hands-on intervention and exercise selection for the most comprehensive and appropriate intervention to help you resolve your pain and/or restore your function. BACK PAIN PREVENTION A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back. Limit Sitting For Too Long Prolonged sitting is not good for your back, or your overall health. Although adjusting your posture while sitting can be helpful, a more effective option is to stand up periodically throughout the day. Limit your sitting to 30-45 minutes at a time. Use Good Posture Our spine is designed to move which means our posture should also move. The spine does not like to remain in any one position for extended times. Most people slouch and then hold that position for extended periods of time. By finding a “good” posture you can counteract the slouch. When you’re standing, imagine your breast bone is lifted towards the sky. This will naturally cause your spine to straighten out — lifting you up — keeping your hips, spine, shoulders and neck aligned. Use Strength Training Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, running and swimming, you can keep them strong. Train the muscles of your hips, pelvis and spine — your core muscles. CALL OUR CLINIC TODAY Visit a physiotherapist for a comprehensive assessment and learn what steps you can take to alleviate your pain and prevent further episodes. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a physiotherapist. We offer the results you are looking for! Sources: https://pubmed.ncbi.nlm.nih.gov/30252425/ https://pubmed.ncbi.nlm.nih.gov/32669487/ https://pubmed.ncbi.nlm.nih.gov/29602304/ https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD006555.pub2/ full?highlightAbstract=back%7Cexercise%7Cpain%7Cexercis https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004057.pub3/ full?highlightAbstract=back%7Cpain https://pubmed.ncbi.nlm.nih.gov/27285608/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2200681/ https://www.health.harvard.edu/pain/dont-take-back-pain-sitting-down HOW WATERFRONT PHYSIO & REHAB CAN HELP
• 1 large carrot • 2 tablespoons maple syrup • 1 teaspoon smoked paprika • 1/2 teaspoon garlic powder • 1/4 teaspoon onion powder • 1/8 teaspoon salt • 1/8 teaspoon liquid smoke • 2 tablespoons olive oil With a mandoline or vegetable peeler, cut carrot into long, thin strips. In a shallow bowl, whisk maple syrup, paprika, garlic powder, onion powder, salt and liquid smoke. Dip carrot slices into syrup mixture, allowing excess to drip off. In a large skillet, heat oil over medium heat. Cook carrot slices in batches until browned, 4-6 minutes, turning once. FEEL BETTER BY EATING BETTER SMOKY VEGAN CARROT BACON
Get Your Life Back with Waterfront Physio & Rehab Schedule your appointment to start living your life again, pain-free by scanning the QR code and visiting waterfrontphysio.ca
Source: https://www.tasteofhome.com/recipes/ smoky-vegan-bacon/
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STOP LETTING PAIN GET IN THE WAY. SCHEDULE YOUR APPOINTMENT TODAY!
“ sessions hip muscles are getting stronger and pain is almost negligible. Dr. Mehra is very thorough and explains the purpose of the treatment, as well as exercises to stretch and strengthen the area. Excellent therapy treatment. The Centre also processes claims directly to your insurance company simplifying payment. Met Dr. Mehra to discuss inflammatory problems along the hip. After several Communication regarding appointments dates and times is excellent. John B. 5-Star Google Review
3 TIPS FOR PLANTING A POTTED HERB GARDEN As the weather begins to warm up, we are all looking for fun activities to get us out of the house while still remaining safe and following CDC guidelines. At Waterfront Physio & Rehab, we are dedicated to helping you find activities that you enjoy that’ll get you moving and out in the sunshine! One activity we think you may enjoy is planting a potted herb garden. Follow our tips below or contact our clinic for more info on how you can enjoy the season while still protecting yourself! 1. Discover what herbs will work best for you. Do you find yourself frequently cooking with certain herbs? Instead of making another trip to the grocery store, you can grow them right in your backyard! Figure out what herbs you will use the most and notice how convenient it is to have them growing right outside your home. 2. Make sure you have enough room for each herb to grow and thrive. A common mistake when planting a garden is not allowing enough room for plants to grow. Most herbs require a diameter of 1-4 feet in their pot to allow the roots to grow and spread. A general guideline for common herbs is as follows:
• 1 foot in diameter: chives, cilantro, parsley, dill • 2 feet in diameter: summer savory, thyme, basil, tarragon • 3-4 feet in diameter: sage, mint, rosemary, marjoram, oregano
COME BACK TO PHYSIOTHERAPY
3. Make sure your herb garden is in the right light. For best results, herbs generally prefer full, bright light, as long as temperatures are not too hot that they burn the plant. If temperatures reach above 90 degrees in the summer, then it is best to plant your herb garden in an area where it can get bright morning light and afternoon shade. Be sure to check the lighting and watering requirements for each herb you purchase. LOOKING FOR MORE OUTDOOR ACTIVITIES? For more tips, don’t hesitate to contact Waterfront Physio & Rehab today! We can help you enjoy a fun and safe season.
FIND US 160 Marine Parade Dr. #MP6, Toronto ON M8V 0J3 Monday - Friday: 9 AM - 7 PM Saturday: 9 AM – 2 PM Sunday: Closed CONTACT US 437-291-8284 info@waterfrontphysio.ca waterfrontphysio.ca
Get Your Life Back with Waterfront Physio & Rehab Schedule your appointment to start living your life again, pain-free by scanning the QR code and visiting waterfrontphysio.ca
WATERFRONTPHYSIO.CA
HAS YOUR PAIN COME BACK? SCHEDULE YOUR APPOINTMENT TODAY!
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