Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, a large percentage of the Canadian population will suffer from it at some point in their lifetime. 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. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable—ruining your good time.
302 Central Ave. N Swift Current, SK S9H 0L4 P: (306) 773-8313 F: (306) 773-8316 CONVENIENT HOURS! Mon-Fri | 7AM – 8PM @ CentralAvenuePhysiotherapy FOLLOW US ON
GET BACK TO THE LIFE YOU LOVE YOU CAN OVERCOME BACK PAIN
INSIDE:
• Back Pain Prevention • Success Story • Featured Service: GLA:D Canada • Exercise Essentials • Specialist Spotlight
N E W S L E T T E R Caring for Your Body & for Your Health
ACHESANDSPRAINS.CA | (306) 773-8313
GET BACK TO THE LIFE YOU LOVE YOU CAN OVERCOME BACK PAIN
• Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination Unfortunately, a lot of people don’t seek treatment when back pain arises. Before they know it, they have a big problem. They might assume nothing—except for medication—can solve their back pain problem. Medication might mask the pain, but it won’t cure the
Backpaincanhinderyourday-to-dayactivities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, a large percentage of the Canadian population will suffer from it at some point in their lifetime. 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. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable—ruining your good time. What Causes Back Pain? The following are some of the leading causes of back pain: • Spinal and core muscle weaknesses • Bad posture
which include the use of strength exercise, physiotherapy and medication. Where medication is considered, anti-inflammatory drugs, analgesic medications and counter- irritants are the most popular. Before you can treat your back pain, however, you need to know why it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist at Central Ave. Physiotherapy can help. Contact us today at (306) 773-8313 or visit our website at achesandsprains.ca to find out more about how we can help you take charge of your back pain.
problem’s root cause. Back Pain Solutions
You’re in luck: Back pain can be cured! There are a number of back pain remedies,
Y O U R PA I N D O E S N ’ T H AV E T O H O L D Y O U B A C K . C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D AY !
BACK PAIN PREVENTION H E L P F U L T I P S T O S TAY PA I N - F R E E 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. Lift Properly You pick things up constantly. Even if you’re lifting something light, makesureyou’re facingtheobject.Squat,keepingyourspinestraight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. Use Good Posture When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. 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 your core muscles. In doing so, you’ll easily control quick, lifting movements. Itneverhurtstovisitaphysiotherapist,either.Getregularcheck-ups, and make sure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional.Youdeserveapain-free life,andyourbackwillthankyou. Sources: www.apta.org • www.acatoday.org/Patients/Health-Wellness-Information/ Back-Pain-Facts-and-Statistics • www.ninds.nih.gov/Disorders/Patient- Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet
To find out more about how we can help you achieve freedom from your back pain, call us at (306) 773-8313 or visit our website at achesandsprains.ca.
SHARE THE BENEFITS OF PHYSIOTHERAPY! Do You Have Friends or Family Members That Have Trouble:
S U C C E S S S T O RY
� Moving without pain � Bending &moving freely � Balancing confidently & securely
� Sitting for long periods � Walking for long distances � Living active & healthy
The reception staff is friendly, courteous and helpful. Shauna
Tell Your Friends About Central Ave. Physiotherapy! We appreciate your confidence and will do our best to help those you refer meet their health and rehabilitation goals. Thank you to all of our friends who refer others to us!
Legault is an excellent physiotherapist. Her expertise, experience and caring instill in me a great confidence and appreciation. I’m very fortunate to be her patient. Thank you!” – C.
(306) 773-8313 | ACHESANDSPRAINS.CA
G L A : D CANA DA FEATURED PROGRAM
HEALTHY REC I PE
SUMMERTIME STRAWBERRY & BANANA POPSICLES
WHAT IS GLA:D? • GLA:D® is an evidence- based 8-week education and exercise program for treatment and management of osteoarthritic symptoms. • Includes 2-3 Education Sessions, 12 Neuromuscular Exercise Sessions, and Data Collection formeasuringyour improvement and monitoring program quality. GLA:D CAN HELP BY... • Lessening your hip and knee pain, reducing your use of pain-killers and the time you are on sick leave, and helping to increase your overall physical activity.
KEY FINDINGS: • GLA:D Canada 2017 reports that there was a 28% reduction inpain intensityand 35% of participants increased their physical activity after starting the program. Want to know if you have osteoarthritis and if GLA:D is right for you? Call (306) 773-8313 to find out how we can help.
1/2 cup vanilla yogurt 1/2 cup milk sugar to taste (optional: let the fruit do the work instead!)
Ingredients 1 pound strawberries, washed and stems removed 1 large ripe banana
Directions Add thestrawberries,banana,milk,andyogurt to thebowlofa foodprocessor orblenderandblenduntilsmooth.Tasteandaddsugar ifneeded,depending on theripenessofyour fruitandyour tastepreferences.Pour the liquid into popsicle molds (or even paper cups), insert the handles, and freeze until firm, generally overnight. Enjoy frozen the next day.
Recipe Courtesy of Melissa @ www.blessthismessplease.com
Supported Bridge Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by your finger tips. Inhale and while lifting the hips, place a block under the sacrum. Keep the chest open, breathe deeply, and relax. Hold for 30 seconds, then remove the block and slowly set yourself down to the floor. EXERC I SE ESSENT I ALS USE THIS EXERCISE TO STRENGTHEN YOUR CORE
SPECIALIST SPOTLIGHT CINDY STECHYSHYN, B.Sc.P.T., B.Sc.P.E., CAFCI
Cindy graduated from the University of Saskatchewan with her Bachelor of Science in Physical Therapy with Distinction in 1996 and with her Bachelor of Science in Physical Education with Great Distinction in 1995. She purchased Central Avenue Physiotherapy in 2006 and became sole owner in 2018. She has a vast knowledge
in the treatment and management of orthopedic conditions and specialized education for the treatment of Vestibular Rehabilitation and Concussion treatment and management. Cindy loves interacting with people and helping them to restore the life that they love. She helps to achieve this through physiotherapy management, education and injury prevention. Her skills include manual therapy, myofascial release, acupuncture, dry needling and therapeutic exercises. When not at work Cindy is very active with her 3 children and is often seen at the hockey rink, soccer pitch, ball diamond, swimming pool or golf course. She enjoys spending time with family and friends. To request an appointment with Cindy, contact Central Ave. Physiotherapy at (306) 773-8313 or visit our website at achesandsprains.ca.
Always consult your physiotherapist or physician before starting exercises you are unsure of.
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