Sports & Ortho Therapy. Don't Ignore Your Back Pain

Health + Fitness N E W S L E T T E R

D O N ’ T I G N O R E Y O U R B A C K P A I N ALSO INSIDE Getting To The Bottom Of Back Pain • Healthy Recipe What Our Patients Are Saying • Exercise Essentials


D O N ’ T I G N O R E Y O U R B A C K P A I N

early on so that you know exactly what is going on with your body from the get-go. Once the cause of your back pain is determined, your physical therapist will be able to identify the best treatment options for your body’s needs. This will likely include the following: • Targeted exercises that are specialized to the region of the back that is experiencing the most pain. These exercises are designed to help build strength and support the surrounding muscles. • Guided stretching designed to improve range of motion and flexibility. This will take into account the health and vivacity of vertebrae and any potential stretches that may support optimal back health. • Support and guidance with an exercise routine and habit formation, especially with cardiovascular activity that can stimulate improved blood circulation to the affected areas of the back, as well as strength-building activities. Attempting to undertake any of these changes on your own after you’ve experienced a back injury is both dangerous and not recommended. Working with a licensed and experienced physical therapist can provide you with the guidance and ongoing support that you need to ensure that you do not experience any further injury as you attempt to heal the cause of your back pain.

The back is one of the most vulnerable parts of the body. You rely on it so heavily — whether it is to shoulder your emotional stresses or to physically lift something that you need to carry with you. Your back is constantly at risk. It is at risk when you drive, being one of the body parts likely to take the biggest impact in case of an accident. It is at risk when you are safely at home on your couch or at the office, where you are likely scrunched over and not caring one bit about your posture. It is at risk when you run, when you play sports, and even when you find yourself sick and are coughing so heavily that your back begins to hurt. It is no wonder that so many people experience back injuries every year. What is a big wonder is that so many people choose to ignore their back injuries year after year! When you break an arm or get a cut on your leg, you are likely to do something about it right away. The sight of blood leaving your body or the realization that a bone isn’t sitting right is something that not many people are going to deal with for too long before seeking medical attention. Yet when pain begins in the back, it is almost normal to ignore it. Everyone develops back pain, time to time, right? There is no reason to stress about it or overreact, right? Absolutely wrong! Understanding Back Pain Back pain may be common, but it is absolutely not normal. There are actually a lot of serious conditions that can cause your back to begin to hurt, and it is smart to have your back looked at by a physician


G E T T I N G T O T H E B O T T O M O F B A C K P A I N There are a lot of different reasons as to why you may be experiencing back pain, and ignoring any of them is not a good idea. Some of the most common issues that cause back pain to linger include: • Muscle sprain or strain • Slipped vertebrae or disc • Tear or hyperextension to the supporting muscles or tendons • Arthritis These concerns can develop as a result of a myriad of environmental issues, such as having poor posture, prolonged sedentary activity, car crash, sporting accident, stress, heavy lifting, and so on. When It Comes To Back Pain, Don’t Wait! When you experience an injury to your back, or realize that you are experiencing regular pain as a result of an ongoing injury or overuse, it is important to find out the cause of your back pain as quickly as possible. Back pain can quickly become chronic, as a potentially small issue can become complicated when it is not addressed early on. Working with a physical therapist can help you to identify the difference between environmental causes and something more medically based. To get started with putting an end to your back pain, contact us.

Ifyou’resufferingfrombackpain,call 301.989.9040 to talk with your physical therapist today and schedule your appointment!

H E A L T H Y R E C I P E HONEY GARLIC SALMON INGREDIENTS • 1 1/4 lb salmon fillets • 2 tsp olive oil

• 1/4 cup low sodium soy sauce • 3 tbsp honey • 2 tsp cornstarch • 1 tbsp chopped parsley • lemon wedges for garnish

• salt and pepper to taste • 4 cloves garlic, minced • 1/4 cup water

INSTRUCTIONS Heat the olive oil in a large pan over medium high heat. Season the salmon with salt andpepper to taste.Place thesalmonskinsideup in thepan.Cook for4-5minutesper side or until cooked through. Remove the salmon from the pan, place on a plate while coveringwith foil tokeepwarm.Add thegarlic to thepanandcook for30seconds.Add the water, soy sauce and honey combination to the pan, and bring to a simmer. In a small bowl, whisk together the cornstarch with 1 tablespoon cold water. Slowly pour thecornstarchmixture into thepanandwhisk tocombine.Bring toaboilandcook for 1 minute or until sauce has just thickened. Return the salmon to the pan and spoon the sauce over the top. Sprinkle with parsley and serve with lemon wedges if desired. Recipe/PhotoCourtesy:Sara

W H A T O U R P A T I E N T S A R E S A Y I N G :

“I am so glad I found this place!” “Everyone in this establishment is wonderful! I came to them really injured, and they gave me lots of very good exercises and many practical things to do at home that were extremely helpful. They watched me and made sure that I had just the right posture during the exercises, and this was enormously helpful. I highly recommend Robert Grossman and his intern Christina who were both incredible! I am so glad I found this place!” - Artemis M.

When we remodeled our facility, we endeavored to develop a clinic which is open and inviting. The color scheme and art work were included to encourage a safe-healing environment. Besides being beautiful it is extremely functional with 3200 square feet of clinical treatment area.


W E ’ V E G O T Y O U R B A C K !

At Sports and Orthopaedic Therapy Services, we pride ourselves in our ability to identify the primary structure which may be causing a patient’s back pain. Back pain may be caused by a variety of problems, from degenerative conditions, sports injuries, motor vehicle accidents, work injuries and many others. A thorough examination is necessary to identify the primary somatic dysfunction, looking at postural considerations, muscle length and strength, motion difficulties and patterns, as well as neural mobility. From the examination and the patient’s historical information the therapist will design a treatment plan that will normalize the various areas of dysfunction found through the evaluative process. Treatment will be sequenced in a

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Feel free to call us and ask to speak to your therapist.

Your therapist can discuss with you why your pain is bothering you again and what you might do about it at home. If further assessment is warranted, your therapist might recommend you come in for an appointment. WE ’ RE HERE TO HE LP YOU WI TH : • Low Back & Neck Pain • Hip, Knee, & Leg Pain • Hand, Arm, & Shoulder Pain

logical fashion with the goal of restoring pain-free mobility, strength/stability, and function. Treatment will include manual therapy using direct and indirect procedures, such as muscle energy, counterstrain, myofascial release, neural mobilization and others. Home exercises will be given to the patient that complements the physical therapy treatments. You can count on SP.OR.T.S. to provide you with an effective treatment approach that will resolve your back pain.


THORACIC ROTATION Sit with your arms folded in front your chest. Rotate your upper back to one side while keeping your lower back tight and as still as possible. Rotate to the other side, then repeat the motion 6-10 times.

• Post-surgical Rehab • Balance Problems • Vestibular & Neurological Disorders • Headaches


Many patients benefit from this exercise, and we hope it helps you, too! However, if it is not met with a good outcome rapidly, please do not continue to perform the exercise. Togetan individualizedexerciseprogram foryourspecificproblem, it isbest toseeaSP.OR.T.S.physical therapist to perform an evaluation at which time a more focused approach will really make a difference.

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