Newsletter by Core Solutions Physiotherapy & Wellness
NEWSLETTER
MASSAGE THERAPY
When you get home after a long day at the office or after finishing that long jog you have worked so hard to accomplish, you probably sit down and rub your feet with a gentle massage as you take off your shoes. We rub our necks and shoulders when we are dealing with stress at work. We rub our backs with our knuckles after a long drive in the car or when we are feeling stiff and want to stimulate blood flow throughout our body. You are already utilizing the basic benefits of massage to experience relief fromdaily concerns. And if you are experiencing even small benefits from just these little touches of massage, then imagine the relief you could experience from true massage therapy. Massage therapy goes beyond the basics of massage. Even a simple massage performed by a friend or family member in a casual environment,
even for just a fewminutes, is incredibly comforting. There is something about the brief experience of pressure on a tired muscle that can stimulate you to find the energy you need to power through the rest of your day. Massage therapy is highly recommended for the treatment of tension and stress in the muscles and joints, either as a result of tension buildup from mental stress or from physical challenges.
Massage therapy is proven to: • Alleviate tension • Reduce pain • Improve flexibility and range of motion • Alleviate tension headaches • Reduce depression and anxiety • Boost your immune system
NEWSLETTER
INSIDE: • Understanding Lower Back Pain
• Sudoku Puzzle • Healthy Recipe
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THE IDEAL TREATMENT FOR LOWBACK PAIN
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Low back pain is by far one of the most common ailmentseverexperienced.Justabouteveryonedeals with low back pain at one point in their life. For some, the lucky ones, perhaps, the pain is just for a day or two as a result of a particularly grueling day of yard work or a slip-and-fall accident that landed you flat on your bum with a bruise to prove it. For others, the low back pain is something that lingers for years and years, getting worse as a result of improper footwear orparticularlyunsupportive furniture,andnever really healing or going away. It is estimated that one-half of all people experience lower back pain annually, and it is considered to be
the leading causeof workplacedisability worldwide— not just in North America. It is also one of the most common reasons that people miss work, and is the second most common reason that people visit the doctor’soffice.Whenyouput those twofacts together, the cost of dealing with lower back pain really starts to add up. The average annual cost of dealing with back pain in North America is over $50 billion dollars. Unfortunately, a lot of those financial resources go intodealingwithbackpain throughpainmanagement and medication, but that is not an efective long-term solution for dealing with back pain. A far healthier and cost-effective solution is through physiotherapy.
www.coresolutionsphysiotherapy.com
www.coresolutionsphysiotherapy.com
UNDERSTANDING LOWER BACK PAIN
According to the National Institute for Health, the rates of low back pain have been steadily rising over the past 20 years. Researchers found by talking with household members that the incidence of lower back pain has increased significantly since the last time this survey was conducted, which was in 1992. Since 1992, the percentage of people coping with lower back pain increased from just over three percent to well over 10 percent. This is a significant finding, especially when it was found that the increase in lower back pain remained constant across demographics. A further interesting finding is that of those who experience lower back pain, 84 percent opted to seek medical treatment to address the pain, which was an increase of more than 10 percent in 1992. This means that while more people are experiencing back pain, more people are also seeking treatment for that pain, though there is still an approximate 15 percent of the population who are coping with severe lower back pain without treatment. For those, seeking support from a physiotherapist could significantly improve quality of life. Lower Back Pain and Physiotherapy Physiotherapy is a great resource for lower back pain because it addresses the cause of the pain, rather than simply attempting to hide the symptoms. Working with a physiotherapist can help you to experience improved range of motion, to restore strength to muscles in your lower back that may have experienced atrophy through lack of use, and also reduce tension in your lower back muscles through targeted massage. When working with a physiotherapist, you may also be guided through different lifestyle changes that you can make that can help you begin to overcome your back pain with everyday activities. This can include: • Making changes to the type of shoes that you wear so that your back is getting more support with every step. Sometimes, using special insoles can significantly improve your back pain.
• Adjusting your sleeping habits, or perhaps investing in a new mattress so that your back has more support at night. • Using more lumbar support at work or on your commute by using a special chair or chair cover. Lower back pain is a pain in the butt, but you don’t need to deal with it any longer. Reach out to your physiotherapist for information and support overcoming lower back pain, and finally find long-term relief.
Source: https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts- and-Statistics
Sudoku Puzzle
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Healthy Recipe
DISCOVER HOW TO LIVE PAIN FREE
WEDGE SALADWITH BLUE CHEESE & HERB DRESSING
At Core Solutions Physiotherapy & Wellness, you will receive hands-on therapy treatments by our friendly, caring health physiotherapists during focused and individualized sessions. It’s time to go to Core Solutions Physiotherapy & Wellness if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your physiotherapist 2. Discover why your pain has come back 3. Get your custom recovery program
INGREDIENTS Blue Cheese & Herb Dressing • ¾ cup crumbled blue cheese • ⅔ cup plain Greek yogurt • ¼ cup extra-virgin olive oil • 2 tbsp white-wine vinegar • 1 tbsp Dijon mustard • 1 tbsp chopped flat-leaf parsley • 1 tbsp chopped fresh oregano
• 1 medium clove garlic • ¼ tsp kosher salt • ¼ tsp ground pepper Salad • 6 heads lettuce • ½ cup crumbled blue cheese • 3 pieces bacon, cooked & crumbled • 2 scallions, thinly sliced
DIRECTIONS To prepare dressing: Place ¾ cup blue cheese, yogurt, oil, vinegar, mustard, parsley, oregano, garlic, salt and pepper in a blender or food processor. Blend until almost smooth.To prepare salad: Cut each head of lettuce in half lengthwise and place on a large salad plate. Dollop 2 tablespoons of the dressing over each serving and top with more blue cheese, bacon and scallions. Serve with extra dressing on the side, if desired.
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ATTENTION PAIN SUFFERERS
Mention or Bring in This Coupon Today For A PHYSIOTHERAPY ANALYSIS
WE CAN HELP YOU: Be more productive at work. Prevent back and neck pain. Prevent further injury. Have more energy. Move better without pain.
Call the center nearest you today!
SCHOMBERG LOCATION (905) 939-9041
CALEDON EAST LOCATION (905) 584-6747
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TIPS FOR STAYING HEALTHY WHILE DINING OUT
It makes sense – the weather gets warmer and people find themselves wanting to be outside more often throughout the day. So, you find a restaurant with a nice patio, grab a few friends, and get a bite to eat. There are also societal pressures involved in this, as many people don’t want to decline an offer to socialize – and socializing largely revolves around food. Because of this, it’s no secret that dining out is a common summer pastime – but how does it affect your health? Dining out and your health: According to a study conducted by the National Institutes of Health, frequent dining out can pose some serious health risks due to the exorbitant portion sizes served in restaurants.Titled, “Mitigating the Health Risks of Dining Out:The Need for Standardized Portion Sizes in Restaurants,” this study analyzes the benefits of decreasing portion sizes on overall health: “Most people lack the capacity to judge the caloric content of food and there is limited evidence that people make useofcalorie-labeling informationwhen it isavailable.Standardizedportionsizes wouldnotprecludepeople fromeatingasmuchas theywant,butwouldmake the amount they are getting fully transparent.” While this is a common concern, there are some steps you can take to make sure you are staying healthy, even when you are dining out more often. 1. Make sure your orders are healthy. As long as you are maintaining a nutritious diet, dining out shouldn’t be an issue. Especially if you are within the 72% who dinesout for luncheveryday,makesure toavoidgreasyand fatty foodsasmuch as possible. Instead of a cheeseburger, opt for a salad. 2. Try ordering an appetizer instead of an entrée. Appetizers are typically much smaller than main-course meals and are usually enough for one person. There
areusuallysomehealthyappetizeroptions thatcanfillyouupwithoutconsuming too many calories! 3. Save half for later. If your entrée is too big, try saving half to bring for lunch the next day. Instead of stuffing yourself all at once, you’ll already have a meal prepared for the day ahead! 4. Balance dining with exercise. Frequent dining out can lead to unwanted weight gain, in addition to potentially harmful cholesterol or gastrointestinal issues. Adoptingadailyexercise routinecanhelpbalanceanyextracalorieconsumption withphysicalactivity.Making itahabit tohit thegymorgo fora runafteraheavy restaurant excursion can greatly improve your health. 5. Suggest alternatives. Going to a restaurant isn’t the only way to socialize with friends! Suggesting healthier outdoor activities can help you get the outdoor socializationyouwant,whilestillmaintainingyouroptimumhealth.Ridingbikes, going forawalk,or takingahikeareallgreatways tospendquality timeoutdoors with friends and family, while still doing a healthy activity. Contact Core Solutions Physiotherapy & Wellness today! Do you want to find out more about how you can stay healthy and maintain a nutritiousdiet?Contactus today toscheduleaconsultationwithoneofour licensed physiotherapists. We’ll provide you with the resources you need for a healthy and happy season ahead!
Sources: https://www.statista.com/topics/1957/eating-out-behavior-in-the-us/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4025680/
SCHOMBERG LOCATION 6048 Highway 9, Suite 13 Schomberg, ON L0G 1T0
CALEDON EAST LOCATION 15955 Airport Road, Suite 101 Caledon, ON L7C 1H9
P: (905) 939-9041 F: (905) 939-9638
P: (905) 584-6747 F: (905) 584-6787 www.coresolutionsphysiotherapy.com
WHO DO YOU KNOW THAT NEEDS OUR HELP? REFER A FRIEND TO CORE SOLUTIONS PHYSIOTHERAPY & WELLNESS
Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely 9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
SCHOMBERG LOCATION 6048 Highway 9, Suite 13 Schomberg, ON L0G 1T0
CALEDON EAST LOCATION 15955 Airport Road, Suite 101 Caledon, ON L7C 1H9
P: (905) 939-9041 F: (905) 939-9638
P: (905) 584-6747 F: (905) 584-6787
www.coresolutionsphysiotherapy.com
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