Sports Rehab: Is Back Pain Slowing Things Down?

NEWSLETTER Health & Wellness Newsletter

CHRIS FELTMAN, PT GET TO KNOW OUR TEAM Chris obtained her BS in Biology from Buena Vista College in 1993, and her Master’s in Physical Therapy from

INSIDE:

• How To Take Care Of Your Back • Relieve Back Pain In Minutes • Patient Success Spotlight • Healthy Recipe • Back Pain Prevention • Free Low Back Pain & Sciatica Workshop

University of Iowa in 1995. She found her interest in PT while in high school, working in Sioux Valley Memorial Hospital PT while pursuing her education. This job exposed Chris to several manual therapy methods involved in treating pain and joint dysfunction. She has continued to build on this education through her continuing education. Chronic pain, headaches, sacroiliac, and low back pain are her favorite areas to treat. She has also built a specialty in Women’s Health, treating pelvic pain and incontinence. Chris has been in the Cherokee office since it opened and enjoys serving the Cherokee area. Chris and her husband Brian live in Paullina raising their 3 children, Jessie, Nicole, and Levi. They enjoy camping, flying, and spending time with their families.

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IS YOUR BACK PAIN SLOWING YOU DOWN? NEWSLETTER Health & Wellness Newsletter

HOW TO OVERCOME BACK PAIN

Whether you have hurt your back or have been suffering for a long time, seeing a physical therapist at Sports Rehab ProfessionalTherapy Associates can help you return to a more active and pain-free life. Give us a call today: • CHEROKEE: (712) 225-3344 • HORN MEMORIAL HOSPITAL: (712) 364-3311 • POCAHONTAS COMMUNITY HOSPITAL: (712) 335-5238 • STORM LAKE: (712) 732-7724 • LAKES REGIONAL HEALTHCARE: (712) 336-8651 • DENISON: (712) 393-7724 Back Pain Solutions You’re in luck: Back pain can be cured! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physical therapy 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 can help.

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, over 80 percent of the U.S. 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? A few things cause back pain. The American Physical Therapy Association covers each of these, but the following are leading causes: • Spinal and core muscle weaknesses • Bad posture • 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 problem’s root cause.

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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. Lift Properly You pick things up constantly. Even if you’re lifting something right, make sure you’re facing the object. Squat, keeping your spine straight. 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. It never hurts to visit a physical therapist, either. Get regular check-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. You deserve a pain-free life, and your back will thank you.

Sources: http://www.apta.org/

https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-Statistics https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet

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NO BAKE CHOCOLATE PEANUT BUTTER ENERGY BALLS

INGREDIENTS • 2 cups of old-fashioned rolled oats • ½ cup of ground flax seed • 1 tablespoon of black chia seeds • 1 teaspoon of cinnamon

• ½ cup of raw honey • ½ cup of peanut butter • 1 teaspoon of vanilla extract • 1 scoop vanilla whey protein powder • ½ cup of dark chocolate chips

INSTRUCTIONS 1. Add rolled oats, ground flax seed, chia seeds, cinnamon, honey, peanut butter, vanilla extract, and vanilla protein powder to food processor. 2. Pulse until ingredients are blended (about 7-9 times). 3. Add mixture to a large bowl, add in chocolate chips. Stir to combine. 4. Form energy bite mixture into 1” balls and place on parchment paper lined baking sheet. 5. Cover and place in refrigerator for 2 hours. 6. Serve!

Author: Krista @ https://www.joyfulhealthyeats.com/no-bake-chocolate-peanut-butter-energy-balls/

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Patient Success Spotlight

FREE LOW BACK PAIN & SCIATICA WORKSHOP

JANUARY 30TH • 12:15-12:45PM Dan Hasty, PT will present the Low Back Pain & Sciatica Workshop will be held Wednesday, January 30th from 12:15- 12:45pm at our Cherokee clinic. Pre-register by Friday, January 25th for free sack lunch Limited seats available. ATTENTION BACK PAIN SUFFERERS!

Don’t delay! Register by calling (712) 225-3344

“Beyond my expectations!” “I have suffered from back pain and headaches resulting from a car accident in high school. Since receiving therapy, the frequency of my headaches has greatly diminished. I have tried other treatments over many years but never had the success I have now! I would highly recommend Sports Rehab to my family and friends. The care I received at Sports Rehab goes beyond my expectations. The staff are always kind and professional and I have always benefited from the treatment.” - Paula R.

If you’re confused about what to do and looking for answers, here’s some of what you’ll learn:

• The Single Biggest #1 Mistake patients with back pain make which actually stops them from improvement in relief… • A sure-fire way to pick the right treatment for the cause of your back pain (and save you a ton of time & money).

• How a problem in your spine can cause back pain… • What successful treatment and permanent relief looks like without the side effects of medications, injections or surgery.

Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.

Strengthens Core

www.simpleset.net

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 lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times.

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