Do you suffer from an aching back? For some, this can be a slight nagging ache, and others a sharp crippling pain. Whichever category you fall into, back pain can keep you down and out from fully enjoying life’s activities. Whether it stops you from performing well at work, or you have to think twice about bending down to play with your children, back pain can be a real pain. However, you are not alone.
Health&Wellness The Newsletter About Your Health And Caring For Your Body
Natural Back Pain Relief Pain Without treatment Slows You Down! Do you suffer from an aching back? For some, this can be a slight nagging ache, and others a sharp crippling pain. Whichever category you fall into, back pain can keep you down and out from fully enjoying life’s activities. Whether it stops you from performing well at work, or you have to think twice about bending down to play with your children, back pain can be a real pain. However, you are not alone. (continued inside)
Al Flores, PT, CFCE Director of Rehab
Health & Wellness The Newsletter About Your Health And Caring For Your Body
“Make Time for less Pain & More Play!” Natural Back Pain Relief
Here are some interesting facts about back pain: • Back pain is the number one disability for those under age 45. • In the United States alone, there are an expected 31 million people with lower back pain at any given time. • Back pain runs second, after only the common cold, as the top reason for visiting a healthcare provider in the United States. • Experts believe that 80% of people will experience some type of back problem in their lifetime. That’s four out of every five people! • Around 30 to 40 percent of all workplace absences are due to back pain. • Approximately one quarter of U.S. adults reported having low back pain lasting at least one whole day in the past three months, and 7.6% reported at least one episode of severe acute low back pain within a one-year period.
• More than two-thirds of back strains are caused by lifting and other exertions like pulling and pushing. • Most cases of back pain are mechanical—meaning they are NOTcaused by serious conditions, such as infection, fracture, or cancer. The good news is that there is help for back pain sufferers and that is our SPINE program. By improving the movement of your spine, posture, muscle stability and strength, you can have a much healthier, pain-free back. There is a lot that you can learn during the program to make sure you are in control of preventing your back pain from returning. Call us today to learn more about how our SPINE program can help you!
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7 TIPS FOR AVOIDING BACK PAIN “ You May Be Contributing To Your Pain. ”
Here are a few tips that are surprisingly effective at preventing back pain and keeping it from returning: 1. Get more exercise. If your back is hurting, you may think the best way to get relief is to rest; however, studies show that frequent changes in position and regular physical activity can actually help ease inflammation and muscle tension faster in the back. 2. Maintain a healthy weight. Extra pounds, especially in your midsection, can make back pain worse by shifting your center of gravity and putting strain on your lower back. Staying within 10 pounds of your ideal weight may help control back pain along with other health benefits. 3. Sleeping position. If you’re prone to back pain, talk with our physical therapists about the best sleeping position. It is important to be in a comfortable sleep position so that you can achieve the most rest. Try sleeping on your side with your knees pulled up slightly toward your chest with a pillow between the knees. If you prefer sleeping on your back, try putting one pillow under your knees and another under your lower back. Whenever possible, avoid sleeping on your front. 4. Improve your posture. Find a good chair to sit on. Avoid soft couches or chairs that put you in a slouched position. Find a chair that will allow you to keep your feet flat on the floor when you sit. When standing, try to alternate your positions and walk around if possible. Have one foot forward when standing and switch every 10 minutes. 5. Watch how you lift. Don’t bend over from the waist to lift heavy objects. Bend your knees and squat, pulling in your stomach muscles and holding the object close to your body as you stand up. Don’t twist your body while lifting. If you can, push rather than pull heavy objects.
6.Quitsmoking. Nicotine insmoke, restricts theflowofnutrient-containing blood to spinal discs making smokers especially vulnerable to back pain. 7. Use supportive shoes. A good pair of shoes, with cushion, can reduce pressure on your back. Avoid wearing high heels as they shift your center of gravity and strain your lower back. There is a lot that you can do to prevent back pain and alleviate it quickly when it starts. It is important to work with your physical therapist to address the underlying cause of your back pain. This puts you on the right path to a healthy back that will support you and keep you pain-free for a lifetime. To learn more about our SPINE program, contact us today and get on the correct path to a strong, healthy back!
Come Back In For A Consultation Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, you can choose the physical therapy practice you want! Come back to PTII for a consultation today!
See our physical therapists for: • Recent injury • Nagging aches and pains • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties
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FOX RIVER GROVE LOCATION: 1009 IL Route 22 Suite 1 Fox River Grove, IL 60021-1998
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EXERCISE ESSENTIALS
Try this exercise to get you moving... QUADRUPED ALTERNATE ARM While in a crawling position, slowly raise up an arm out in front of you, while lifting the opposite leg. Hold for 15 seconds. Repeat 10 times on each side.
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Strengthens Core
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PRAYER STRETCH Start on your knees and bend forward, reaching arms out on floor in front of you as shown. Hold for 15 seconds, repeat 3 times.
Relieves Back Pain
Eating Right Never Tasted So Good! RASPBERRY PEACH COBBLER WITH OATMEAL PECAN CRUMBLE Prep Time: 10 mins Cook Time: 30 mins Total Time: 40 mins
INGREDIENTS: • 3 large peaches, skinned and cut into ¼” slices • ½ cup of fresh raspberries • juice of 1 lemon • ⅛ teaspoon of ground cinnamon • 1 tablespoon of arrowroot
Oatmeal Pecan Crumble: • ⅓ cup of rolled oats • ⅓ cup of white whole wheat flour • ¼ cup of pecan, chopped • ⅓ cup of brown sugar • ½ teaspoon of ground cinnamon • ¼ teaspoon of ground nutmeg • 2 tablespoons of butter, melted • Optional: Vanilla Bean Ice Cream
DIRECTIONS: 1. Preheat oven to 350 degrees F. 2. In a small bowl, add peaches, ground cinnamon, arrowroot, and lemon juice. Toss to coat. 3. Add raspberries and gently toss. 4. Add raspberry peach mixture to a small sprayed 4x4 baking dish. 5. In a small bowl, add rolled oats, white whole wheat flour, pecans, brown sugar, ground cinnamon, ground nutmeg, and melted butter. Mix until combined. 6. Sprinkle on top of raspberry peach mixture. 7. Bake for 30 minutes.
**Recipe/Photo Credit: https://www.joyfulhealthyeats.com
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