We can help you find natural pain relief to ease your persistent backache! Read on to learn more about how to avoid back pain, and how physiotherapy can help.
N E W S L E T T E R Your Resource for Health, Wellness, and Caring For Your Body
APRIL 2021
FIND RELIEF FOR YOUR
ACHING BACK WITH PHYSIOTHERAPY!
ALSO INSIDE: 5 TIPS FOR WORKING PAIN-FREE
www.thephysiotherapycenter.com
N E W S L E T T E R Your Resource for Health, Wellness, and Caring For Your Body
APRIL 2021
Do you suffer from back pain? If so, you are not alone—back pain is one of the most commonly experienced types of pain. The type of pain felt in your back can vary, from a slight nagging ache to crippling, shooting pains. Because of this, it is no secret that back pain can limit you from enjoying your daily life to the fullest. Fortunately, The Physiotherapy Center Ltd. can get you the help you need so you can improve your quality of life! Did you know this about back pain? “Back pain” is an all-encompassing term used to describe a vast number of conditions that cause pain in the upper or lower back. Sports-related injuries, poor posture, and car accidents are just a few of the many ways that someone can develop back pain. The most common cause of back pain is from sustaining an injury. This can happen in one of two ways - from an instant, sudden trauma, or from a repetitive-use injury that develops gradually over time. Because back pain is so commonplace, there is a lot of information we have on the topic. Below are some facts about back pain: • Back pain is the number one disability for those under age 45. • Experts place the likelihood of any person to experience some type of back FIND RELIEF FOR YOUR ACHING BACK WITH PHYSIOTHERAPY
problem in their lifetime at about 80%. That’s four out of every five people! 30-40 percent of all workplace absences are due to back pain. More than two-thirds of back strains are caused by lifting and other exertions, such as pulling and pushing. Most cases of back pain are mechanical—meaning they are NOT caused by serious conditions, such as infection, fracture, or cancer.
INSIDE: • 7 Tips for Avoiding Back Pain • Exercise Essentials: Standing Extensions • Quick & Healthy Recipe: Blueberry Spinach Smoothie • Fun & Games: Word Scramble • A Plank A Day Keeps the Doctor at Bay • 5 Helpful Tips for Working Pain-Free • FREE Aches & Pains Consultation CALL IN! Call for your FREE ACHES & PAINS ANALYSIS Call us today to schedule your first step out of pain! (345) 943-8700
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Find relief with The Physiotherapy Center:
Fortunately, back pain can be relieved with the help of physiotherapy. Your practitioner will focus on improving your spinemovement, posture, muscle stability, and strength, so your back can function in the pain-free way that it’s intended. We can also provide you with helpful tips for preventing your back pain from returning. Your physiotherapist will also work with you to implement an individualized treatment plan, based on your specific needs. The main stages of your plan will focus on pain relief, which may include any combination of ice and heat therapies, manual therapy, posture improvement, targeted stretches and exercises, or any other treatment that your physiotherapist may deem fit. As you progress and improve, your practitioner will expand on your exercises and stretches by making them more intensive over time. This will help increase your overall strength and range of motion. Call us today and schedule a return appointment to address your back pain!
(345) 943-8700
www.thephysiotherapycenter.com
7 TIPS FOR AVOIDING BACK PAIN While consulting with a physiotherapist is the first step in finding relief, there are a few tips you can also try on your own, in order to relieve your back pain at home. This can help alleviate the pain that may occur while you’re away from the clinic and help prevent it from worsening: 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. Maintain a healthy weight. Extra pounds, especially in your midsection, canmake back pain worse by shifting your center of gravity and putting a strain on your lower back. Maintaining a healthy weight can help control back pain and will provide additional health benefits.
Quit smoking. Nicotine in smoke restricts the flow of nutrient-containing blood to spinal discs. Because of this, smokers are especially vulnerable to back pain, which typically dissipates on its own after the nicotine is out of your system. Adjust your sleeping position. If you’re prone to back pain, talk with your physiotherapist about the best sleeping position for you. It is important to sleep in the position that will help you achieve the most rest. It is typically best to avoid sleeping on your stomach. If you enjoy sleeping on your back, you can try putting one pillow under your knees and another under your lower back. If you sleep on your side, you can try pulling your knees slightly toward your chest and sleeping with a pillow between them. Improve your posture. Posture is important, whether you’re working, exercising, or simply relaxing. Find a good chair to sit on that will allow you to keep your feet flat on the floor while you sit. Try to avoid soft couches or chairs that put you in a slouched position. When standing, try to alternate your positions
and walk around if possible. Have one foot forward when standing, alternating between feet every 10 minutes. Watch how you lift. It is a common mistake to lift with your back, rather than your legs. Make sure you don’t bend over at the waist to lift heavy objects. Instead, 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 heavy objects, rather than pulling them. Use supportive shoes. A good pair of cushioned shoes can reduce pressure on your back. When possible, avoid wearing high heels, as they shift your center of gravity and strain your lower back. If you have been suffering from back pain and the tips above aren’t working, contact The Physiotherapy Center today by calling 345-943-8700. Your physiotherapist will work with you to address and treat the underlying cause of your back pain. No matter how severe it may be, we can help you find relief so you can get back to doing the activities you love and living your life comfortably!
CALL US TODAY!
(345) 943-8700
Exercise Essentials Helps to ease back pain.
STANDING EXTENSIONS
Stand up straight. Place your hands on the small of your back. Lean backward as far as possible, keeping your knees straight. Hold for 2 seconds and return to the starting position. Complete 10 reps. Repeat up to 8 times per day as needed.
Exercises copyright of
Always consult your physiotherapist or physician before starting exercises you are unsure of doing.
www.thephysiotherapycenter.com
Try This Quick & Healthy Recipe
Fun & Games: Word Scramble
Blueberry Spinach Smoothie
WORD SCRAMBLE Directions: Rearrange the letters below to reveal a physiotherapy term. Write your guess on the blanks! ciautqua petyrah
Try blending up a smoothie for a refreshing, nutritious treat this week!
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INGREDIENTS
notar ial i ihbet
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1 cup frozen blueberries 1/2 cup frozen spinach
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1 tablespoon nut butter (optional) Almond milk (or favorite plant-based milk)
_ _ _ _ _ _ _ _ _ _ _ _ _ _ madi t l iseo _ _ _ _ _ _ _ _ _ _
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1 banana
1 tablespoon ground flaxseed
DIRECTIONS Add blueberries, spinach, banana, flaxseed, and nut butter into the blender. Add almond milk until all other ingredients are covered (use less milk if you prefer a thicker consistency). Blend and enjoy a tasty smoothie full of fiber and antioxidants to help decrease inflammation and fortify your immune system!
www.thephysiotherapycenter.com
Attention Aches & Pains Sufferers!
Do you need help finding relief from your pain?
• Decrease your pain • Increase your strength • Increase your activity level We can help:
• Increase your flexibility • Improve your health • Get back to living
Mention or Bring in This Coupon Today For a FREE Aches & Pains Consultation
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Offer valid for the first 25 people to schedule. Expires 05-31-21.
id You Know... Seven of the top 10 leading causes of death are from chronic diseases including heart disease, obesity, and diabetes. Eating plenty of green vegetables every day can help reduce your risk of those and other diseases. Only one in 10 adults meet fruit and vegetable recommendations. More specifically, only 9.3 percent of adults eat enough vegetables daily. Cruciferous vegetables like Brussels sprouts, kale, broccoli, and cabbage are powerful cancer fighters. A PLANK A DAY KEEPS THE DOCTOR AT BAY Eating plenty of vegetables can also balance your blood sugar and stabilize hunger, supporting weight loss, and possibly reducing your risk of type 2 diabetes. When inflammation persists, it becomes chronic. Chronic inflammation can play a role in most diseases including cancer, heart disease, diabetes, depression, and Alzheimer’s. (345) 943-8700
Why Don’t We Eat More Greens? Knowing the health benefits, why don’t more people eat green vegetables? Research shows that cost, limited availability and access, and not enough time to prepare or cook them are among the reasons why many of us don’t meet our greens quota. It’s not just kids who don’t like eating vegetables. Most adults struggle to get their daily greens requirements. But eating more vegetables shouldn’t be a struggle! gently rise up onto your elbows and knees, so that your abdomen is off the floor. 4. Keep your abdomen tucked gently in so that your body is straight without sagging. 5. Try to hold this for 30 seconds if you These 12 strategies can help make getting more vegetables convenient, simple, and delicious: 1. Make them more interesting. Look up new recipes. 2. Prep ahead of time. 3. Get everyone involved. 4. Hide them in yummy dishes like roasted vegetable lasagna. can. You may feel your muscles shake a little while doing this, which means they are working! 6. It is important to start off with small increments and build over the course of a week as you become stronger. 7. To advance the plank and make it more difficult, lift your knees off the ground, keeping your body straight. A plank is a simple exercise that anyone can do to improve their core strength. This exercise helps you strengthen so many of your muscles, guiding them to work together. Your core muscles are vital to the health of your low back and spine. If you suffer from an achy back or neck, then try doing this exercise to feel better. How to Do a Plank 1. If you are unsure about doing this exercise, pleas call us first. 2. Start by lying face down. You may want to put a pillow under your abdomen if it is uncomfortable to lie flat. 3. Bring your elbows underneath you, then
5. Make an omelet. 6. Make them portable. 7. Slip ‘em into smoothies. 8. Upgrade starches. Think zucchini fries. 9. Double up in restaurants. Simply ask your server to skip the potatoes and add another green vegetable. 10. Make it a mission to try a new For a healthy spine, keep doing your exercises and remember your physiotherapist needs to see you f r a check-up. Y u see your dentist every 6 months to keep your teeth and gums healthy. Why not your PT? one. Restaurants usually find ways to make green vegetables taste amazing. Be adventurous and try something new. 11. Buy them fresh or frozen. Frozen vegetables today are far tastier than the ones you might have grown up with. They might also be healthier. 12. Variety is key with green vegetables. Your physiotherapist is the mechanic for your whole body to keep your spine and extremities moving as they should. Detecting a problem early can lead to a simple treatment solution that can save you a lot of pain, and financial burd n down the ro d. Call us today to speak with your therapist about your problem, befo e it becomes a PROBLEM. Return to The Physiotherapy Center and take your health back into your own hands! Request your In-Clinic or Telehealth appointment by contacting us at (345) 943-8700. 8. Ideally, you should be able to hold this position for 2 minutes 9. You ay have s me oreness the next day as you are using muscles that have not been worked that way in a while.
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