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WALKING AWAY FROM YOUR NAGGING BACK PAIN
Does going for a walk sound like a big pain in the back? For those who struggle with chronic back pain, even the basic task of going for a walk can be overwhelming and painful. Back pain can strike at any time.
I N S I D E WALKING AWAY FROM YOUR NAGGING BACK PAIN FIXING YOUR STRIDE EXERCISE ESSENTIALS OUR POLICY ON CORONAVIRUS
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WALKING AWAY FROM YOUR NAGGING BACK PAIN
• Fixing Your Stride • Exercise Essentials
• Our Policy On Coronavirus • Fun & Games
Walking Your Way Pain Free Walking is a great form of exercise, but more than that, it is a necessity of life. When you can’t walk, even basic tasks become complicated. Getting out of bed in the morning, getting to and from work, moving your way around the office, and even spending time with family on the weekends all rely heavily on your ability to walk. When your back pain begins to interfere with your ability to move around freely, then you know it is time to start doing something about it. Conveniently, walking is more than a goal when it comes to back pain, it could be part of the solution. Working with a physical therapist to develop improved strategies and techniques with your walking could help you to get back on your feet even sooner than you thought possible. What’s more, for those who are able to walk, getting on your feet more often with targeted exercises could help you find relief from back pain even sooner than expected.
(Continued from outside) Whether in the upper back, surrounding the neck and shoulders, or in the lower back at the lumbar or sciatica, back pain is something that no one likes to deal with for too long. Relying on pain medications to help you overcome back pain will leave you disappointed. While pain medications are frequently helpful at alleviating the discomfort of your back pain for a short period of time, they are not capable of resolving the issue that is causing your pain to develop in the first place. The only thing that can actually fix your back pain is addressing the issue that is causing your pain head on. Physical therapy is a great resource for addressing your back pain and can be a helpful tool in getting you back on your feet. So, whether it is following a sudden injury or a chronic issue that has developed over time, physical therapy could be the answer to helping you enjoy life free of back pain. And the secret to success is learning to approach recovery one step at a time.
Get Moving Today with Anders & Associates! www.aaaptlv.com
FIXING YOUR STRIDE
When you are experiencing regular back pain—especially if you are experiencing back pain while walking—you should consider ways that you can reduce back pain by taking small steps to support your back. There are several things that you can do at home to improve your stride, which can make a significant difference when it comes to managing back pain day-to-day.
the afternoon to stretch your back, and then make a point of keeping your shoulders square and your back straight as you walk. Simply standing tall may alleviate some of your back pain.
Another way that walking can help alleviate back pain is by
Here are several ways that you can start taking care of your back with each step you take:
encouraging weight loss. Being overweight puts added pressure on your back, and this can contribute to increased back pain. Working with a physical therapist to improve your walking technique can help you to overcome back pain one step at a time.
1. Make sure that you are wearing the right types of shoes. While the golden rule for walking is to wear sneakers, not all sneakers are created equally. You need to wear a sneaker that is going to provide you with the arch support that meets your individual needs. This may mean upgrading from your minimal support sneaker to something more athletically designed. 2. Try a custom insert in your shoe. Of course, you can’t wear sneakers all the time. When you are at the office, professional footwear matters. You may find it helpful to have custom orthotics made for your work shoes so that you can have more arch support around the clock. 3. Work on improving your posture. If you are slouching when you walk, then that may be impacting the way that your back feels. Take a few minutes in the morning and again in
For more information about how to rid your life of back pain, contact Anders And Associates Physical Therapy today.
(702) 448-5155 www.aaaptlv.com
E X E R C I S E E S S E N T I A L S
T RY T H I S MOV EMENT I F YOU AR E E XP E R I ENC I NG BACK PA I N .
Exercises copyright of
BRAC E MARCH I NG
While lying on your back with your knees bent, slowly raise up one foot a few inches and then set it back down. Next, perform on your other leg. Use your stomach muscles to keep your spine from moving. Repeat 10 times.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
WE L LNESS PROGRAMS • Physical therapy • Orthopedic rehabilitation • Sports injuries • Joint rehabilitation • Arthritis • Tendonitis • Cold Laser Therapy • ANDMORE!
OUR P O L I CY ON C ORONAV I RU S Anders And Associates is committed to the health and wellbeing of you and your family. In the wake of the recent spread of COVID-19, also known as the novel coronavirus, we are taking every precaution. Before and after every session we are asking our clients and staff to wash or sanitize their hands. Additionally, we have increased the number of times per day that we sanitize our equipment and facility. To do your part to prevent the spread of this contagious disease, we ask parents that if you are demonstrating symptoms of coronavirus— coughing, sneezing or fever—to please stay home. Additionally, if you or your family has been exposed to someone who has a confirmed case of the virus, please notify us immediately, so we can take necessary steps. Your cooperation in this tough time is what makes us able to continue to provide valuable services to you and your family. We appreciate your ongoing support.
Learn how to make lifestyle changes and safely incorporate physical activities into your daily routine, with the help of a healthcare professional. This is a great opportunity to get started on the road to fitness and healthy living, leading to a more fulfilling lifestyle. ABOUT US Anders & Associates is a family owned clinic that is conveniently located off the 215, at the corner of Aliante Parkway & Deer Springs Way. Here, we focus on improving patients’ quality of life, from wellness programs to chronic pain, and post surgical therapy. We focus on treating the patient, not just the diagnosis. 3 8 1 3 7 5 4 7 9 2 5 9 2 4 4 3 7 2 7 2 4 3 1 6 4 3 1 8 3 4 8 1 3 5 6 1 8
Print sudoku http://1sudoku.com
F UN & GAME S The classic sudoku is a number placing puzzle based on a 9x9 grid with several given numbers. The object is to place the numbers 1 to 9 in the empty squares so that each row, each column and each 3x3 box contains the same number only once. SUDOKU PUZZLE
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n° 318548 - Level Hard
n° 310547 - Level Hard
9 7 WHO DO YOU KNOW THAT NEEDS OUR HELP? If you know someone suffering with aches and pains give the gift of health. Refer them to Anders & Associates Physical Therapy today. They’ll be glad you did! Pass along this newsletter or have them call us directly to schedule an appointment today. 1 4 6 2 5 3 8 1 7
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Get Moving Today with Anders & Associates! www.aaaptlv.com 1 2 http://1sudoku.com
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