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NEWSLETTER Your Resource for Health, Wellness, and Caring For Your Body
AUGUST 2023
345.943.8700 | THEPHYSIOTHERAPYCENTER.COM RELIEVE YOUR LOW BACK PAIN
FIGHTING LOWER BACK PAIN AT THE BEGINNING OF THE NEW SCHOOL YEAR
ARE YOU OR YOUR KIDS GOING BACK TO SCHOOL? PREVENT BACK PAIN WITH PHYSIOTHERAPY! Have you thought about how much going back to school takes a toll on your body? We may not think about it much but sitting at desks for extended periods of time, lugging around books, and rushing to classes can really take a physical toll - especially on the back! At The Physiotherapy Center LTD., we want to make sure that our patients going back to school don’t develop back pain at the beginning of the new school year. To learn more about how physiotherapy can help you fight lower back pain as you go back to school, contact us today! HOW CAN I AVOID BACK PAIN? Ergonomics There are several ergonomic changes you can make in order to prevent back pain from developing. Seat cushions can help you sit up straighter, setting up your monitor to meet your eye line can prevent straining or slouching, and investing in a standing or adjustable desk can prevent
unnecessary strain on your lower back. Schedule a consultation with a PT to discover what ergonomic changes might work best for you!
Exercise/Posture
This may seem counterintuitive, but exercise can actually aid in back pain relief and prevention! When you are staying active and engaging your core, you are better able to complete the physical demands of the day without noticing pain. Additionally, making sure you are practicing proper posture throughout the school day and during your workout routines can help in preventing unnecessary weight from being placed on your back and avoiding unwanted aches and pains. Your physiotherapist can help you identify proper posture and discover the best exercise plan for your needs!
Physiotherapy!
Need additional assistance? Our physiotherapists have got you covered! Fight lower back pain at the beginning of this new school year by getting professional help from our movement experts!.
345.943.8700 | THEPHYSIOTHERAPYCENTER.COM
POSTURE TIPS FOR STUDENTS The benefits of good posture are more than just looking good, especially as a college student where you spend most of your time sitting down at a desk in the library or an uncomfortable chair in a lecture hall. No worries, though, we have your back and we have some tips for you to improve your posture without even trying.
1. Adjust your backpack: One of the reasons your back hurts is because the weight you carry on your backpack. The gap between your back and your backpack is what causes the stress to your back, though, which damages your posture at the end. To fix this, adjust your backpack handles so it can be as close to your back as possible to avoid your spine to curve excessively when carrying your backpack. 2. Unload your backpack: I know, I know, you have a biology exam tomorrow and you need to bring your chemistry book with you so you can do the lab properly. But carrying everything in your backpack and loading it with heavy school supplies is not good for your back or your posture. Leave the heavy supplies at your apartment and take a good walk home every time you need them (say yes to exercise!) or carry them in your hands. This will -literally- take weight from your back and will improve your posture.
3. Wear both straps of your backpack: The cool kids walk around campus carrying their backpacks on just one shoulder, but the cool kids also have bad posture and back problems. Do not follow this trend, and use both straps of your backpack so the weight is evenly distributed on your back.
Source: https://www.uprightpose.com/blogs/news/how-to-improve-your-posture-as-a-college-student
CHECK YOUR DESK POSTURE WHILE WORKING
345.943.8700 | THEPHYSIOTHERAPYCENTER.COM
BACKPACK SAFETY
Aching backs and shoulders? Tingling arms? Weakened muscles? Stooped posture? Does your child have these symptoms after wearing a heavy school backpack? Carrying too much weight in a pack or wearing it the wrong way can lead to pain and strain. Parents can take steps to help children load and wear backpacks the correct way to avoid health problems.
Wearing the backpack:
• Distribute weight evenly by using both straps. Wearing a pack slung over one shoulder can cause a child to lean to one side, curving the spine and causing pain or discomfort. • Select a pack with well-padded shoulder straps. Shoulders and necks have many blood vessels and nerves that can cause pain and tingling in the neck, arms, and hands when too much pressure is applied. • Adjust the shoulder straps so that the pack fits snugly on the child’s back. A pack that hangs loosely from the back can pull the child backwards and strain muscles. • Wear the waist belt if the backpack has one. This helps distribute the pack’s weight more evenly. • The bottom of the pack should rest in the curve of the lower back. It should never rest more than four inches below the child’s waistline. • School backpacks come in different sizes for different ages. Choose the right size pack for your child as well as one with enough room for necessary school items.
Loading the backpack:
• A child’s backpack should weigh no more than about 10% of his or her body weight. This means a student weighing 100 pounds shouldn’t wear a loaded school backpack heavier than about 10 pounds.
• Load heaviest items closest to the child’s back.
• Arrange books and materials so they won’t slide around in the backpack. • Check what your child carries to school and brings home. Make sure the items are necessary for the day’s activities. • If the backpack is too heavy or tightly packed, your child can hand carry a book or other item outside the pack. • If the backpack is too heavy on a regular basis, consider using a book bag on wheels if your child’s school allows it.
• Only put items in your backpack that you need for the day.
DO YOU NEED HELP FINDING RELIEF FROM YOUR PAIN?
WE CAN HELP YOU: • Decrease your pain • Increase your strength • Increase your activity level
• Increase your flexibility • Improve your health • Get back to living MENTION OR BRING IN THIS COUPON TODAY FOR A
FREE ACHES & PAINS CONSULTATION CALL TO RESERVE YOUR SPOT TODAY | WE HAVE LIMITED SPOTS AVAILABLE
345.943.8700 | THEPHYSIOTHERAPYCENTER.COM
“Telehealth involves using telecommunications and virtual technology to deliver healthcare outside traditional healthcare facilities. Telehealth, which requires access only to telecommunications, is the most basic element of “eHealth,” which uses a broader range of information and communication technologies (ICTs). Telehealth examples include virtual home health care, where patients such as the chronically ill or the elderly may receive guidance in specific procedures while remaining at home. Telehealth has also made it easier for healthcare workers in remote field settings to obtain advice from professionals elsewhere in diagnosis, care, and referral of patients. Training can sometimes also be delivered via telehealth schemes or related technologies such as eHealth, which uses small computers and the internet. Well-designed telehealth schemes can improve healthcare access and outcomes, particularly for chronic disease treatment and vulnerable groups. Not only do they reduce demands on crowded facilities, but they also create cost savings and make the health sector more resilient. Since remote communication and treatment of patients reduce the number of health service visits, transport- related emissions and operational requirements emissions are reduced. In addition, fewer space demands can result in smaller health facilities, with concurrent reductions in construction materials, energy and water consumption, waste, and overall environmental impact.” From: Health and sustainable development – https://www.who.int/sustainable-development/ health-sector/strategies/telehealth/en/ To ensure you have a great appointment, please check the following: 1.Camera Position & Location: Your camera should be set up to allow you to move around and remain visible to your physiotherapist. 2. Device Power Source: It is best to have the device plugged in. 3.Audio: Consider using earbuds or Bluetooth headsets for more precise sound. 4. Internet Connection: It should be 15Mbps or higher. You may check your internet connection at fast.com. 5.Environment: A quiet private space free of distraction is recommended so that you will be more focused. WE OFFER TELEHEALTH
RECIPE OF THE MONTH
Oatmeal Pancakes With Cinnamon Apples
Ingredients: • 1 1⁄2 cups buttermilk
• 3⁄4 cup instant rolled oats • 3⁄4 cup whole wheat flour • 2 Tbsp milk • 1 Tbsp melted butter • 1 1⁄2 tsp baking powder • 1⁄2 tsp baking soda • Pinch of cinnamon (plus 1⁄8 tsp for the apples) • Pinch of nutmeg • 1 Granny Smith apple, peeled, cored, and chopped
• 1⁄2 cup apple juice • 2 Tbsp brown sugar • Butter or cooking spray
Directions: In a large mixing bowl, combine the buttermilk, oats, flour, milk, butter, baking powder, baking soda, pinch of cinnamon, and nutmeg. Stir to gently combine, then set aside to rest for a few minutes. Combine the apple, apple juice, brown sugar, and remaining 1⁄8 teaspoon cinnamon in a small saucepan and bring to a simmer. Cook until the apple has softened and the liquid has thickened. Preheat the oven to 200°F. Heat a large nonstick or cast-iron skillet over medium heat. Adding a bit of butter/cooking spray before each round, scoop 1⁄4-cup portions of batter into the skillet and use a spatula to spread into thin, even circles. Cook 2 to 3 minutes, then flip and cook for another 2 minutes. Keep pancakes warm in the oven while you finish cooking. Serve topped with the warm apples.
https://www.eatthis.com/cinnamon-apple-oatmeal-pancakes-recipe/.
345.943.8700 | THEPHYSIOTHERAPYCENTER.COM
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