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.
H E A L T H N EWS L E T T E R
STAND UP TO BACK PAIN A L S O I N S I D E : PATIENT SUCCESS SPOTLIGHT • BACK PAIN SOLUTIONS • EXERCISE ESSENTIALS • SPECIAL OFFER MEET THE STAFF • HEALTHY RECIPE • MAKE HYDRATION A HABIT • HEALTHY RECIPE
H E A L T H N EWS L E T T E R
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: STAND UP TO BACK PAIN
PATIENT SUCCESS SPOTLIGHT
He knows his stuff!
“I came in with back problems that I could not seem to shake for about 8 months straight. I tried everything from physical therapists to chiropractors. Nick has been an asset to my life. He has worked with me and relieved my back pain while educating me about proper movement strategies. He knows his stuff!” - John D.
• Improper lifting form
• Spinal and core muscle weaknesses
• Limited hip, spine and thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination
• Bad posture
• Spinal muscle and tissue damage
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.
BACK PAIN SOLUTIONS
BACK PAIN SOLUTIONS You’re in luck: Back pain can be relieved! 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 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 light, 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.
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, walking/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 back pain specialist, 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.
Learn more by calling 845.283.0274 or by visiting our website at movementmattersny.org today!
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
• Use Good Posture. When you’re standing, imagine a string is attached
EXERCISE ESSENTIALS
Perform This Exercise To Relieve Back Pain In Minutes!
REDEEM THIS COUPON FOR A FREE 60 MIN DISCOVERY SESSION! Call Movement Matters at 845.283.0274 or visit our website at movementmattersny.org to schedule! “got pain?”
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 fingertips. 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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MEET THE STAFF
MAKE HYDRATION A HABIT
NICOLASM.CLARK, BackPainSpecialist
Movement Matters stands up against the one-size-fits-all physical therapy clinics that are more concerned about reimbursement from insurance companies than the restoration of function.
The general public idea of “Pain management” in it’s current forms (pills, injections, and surgery) is even more detrimental. Pain management can be a wonderful relief when it is applied to the right situation for the right amount of time. Unfortunately, these treatments are mistaken for a solution, which is a dangerous misunderstanding that has now become an epidemic. Pain management does a good job of masking the pain itself, but that doesn’t eliminate the mechanical stress that is causing pain. If you do not eliminate the stress, the body will keep producing pain to alert you that something is wrong, and the problem gets worse as it goes untreated. Pain is actually important - it’s your body’s request for change. Pain pills and injections silence the call, which is not a long term solution. Our primary focus is getting you back to doing what you love, and we believe the answer is Movement. Rest and avoiding activities you enjoy is not a competent plan of care, no matter what you’ve been told. Learn more about the rest of the team at Movement Matters by visiting our website at movementmattersny.org or following us on social media at @movementmattersny .
Many people are so busy with summer plans to pause for a snack, let alone water break, to the point where you may forget to quench your thirst; however, it’s important to stay hydrated as it can help you maintain your energy and focus. To give your drinking habits the attention they deserve, try these simple ways to stay hydrated this summer: 1. Always carry a water bottle. If you have a bottle within arm’s reach, it’s very likely that you’ll mindlessly sip from it throughout the day, without having to make a conscious effort. 2. When you’re feeling frazzled, grab a glass of cold water. Studies show that people instantly feel more alert after drinking H2O. 3. Sip on a mug of herbal tea every evening. If you make this a habit, you’ll add an extra cup of fluid to your body every single day. 4. Eat a diet rich in whole foods. By eating foods like vegetables, fruits, and yogurt, you’ll automatically up your fluid intake. Also, as aging impairs the body’s natural thirst mechanisms, it is especially important for elderly adults to drink water to avoid becoming dehydrated. These tips should make hydration a habit in your life.
BLACKENED CHICKEN WITH AVOCADO SAUCE
INGREDIENTS • 4 (4 oz) chicken breasts • 2 tbsp blackened seasoning • ½ cup plain, Greek yogurt • ½ avocado
• 1 tsp lemon juice • ½ tsp garlic powder • 1 tsp salt • 2 tbsp green onions, thinly sliced
DIRECTIONS Place the chicken breasts and blackened seasoning in a large resealable bag. Seal and shake a few times to evenly coat the chicken. Lightly coat a large skillet with nonstick cooking spray and heat over medium-high heat. Add the chicken and cook until cooked through, 4-6 minutes per side. Meanwhile, in a food processor, combine the yogurt, avocado, lemon juice, garlic powder, and salt and pulse until smooth and creamy. To serve, top each chicken breast with 2 tablespoons of the creamy avocado sauce and garnish with ½ tablespoon green onions.
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