Northcentral Indiana Sports Medicine Center's Heath & Fitness Newsletter
H E A L T H & F I T N E S S N E W S L E T T E R
Physical Therapy Can Solve Your Back Pain
ALSO INSIDE:
Get To The BottomOf Your Back Pain
PT Is an Effective Back Pain Solution
3 Reasons To Spring Clean
C A L L 5 7 4 . 7 3 7 . 7 4 0 4 T O DAY !
H E A L T H & F I T N E S S N E W S L E T T E R
G E T T O T H E B O T T O M O F Y O U R B A C K P A I N .
Back pain can be one of the most debilitating conditions, affecting up to 80% of the population at some time in their life. Unfortunately, some studies suggest that up to 90% of low back pain (LBP) diagnoses are non-specific. This means that not only do people suffer from back pain, but the exact cause may be difficult to identify. For some people, when left untreated, lower back pain can even lead to long-term pain, dysfunction and even nerve damage. The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also hinder your time spent with friends and family. The good news is that with guidance from your physical therapist you can find solutions to your pain and how to manage it, so you can get back to living the life you enjoy! WHAT WE KNOW ABOUT THE CAUSES OF BACK PAIN Mechanical low back pain starts in and around the spine itself. The source of the pain comes from injury or irritation of the muscles, joints (including the intervertebral discs and facet joints), nerves or surrounding ligaments and other soft tissue.
The factors are often associated with back pain are: • Improper posture or prolonged positions (i.e. prolonged sitting) • Spinal muscle and tissue damage (i.e. lifting strains or trauma from accidents) • Limited hip, spine and pelvis mobility • Limited muscle flexibility • Spinal/pelvic muscle weaknesses (aka “core” weakness) • Poor abdominal, pelvic and back muscle coordination (i.e. compensations due to injury) Unfortunately, a lot of people don’t seek treatment when back pain arises. They might assume nothing—except for medication and rest—can solve their back pain problem. There is little to no evidence of the benefits of acetaminophen, skeletal muscle relaxants, and lidocaine patches in the treatment of chronic low back pain.
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PT IS AN EFFECTIVE BACK PAIN SOLUTION!
You’re in luck: For most people, back pain resolves on its own. And for those that continue to experience pain, physical therapy can help. According to research on back pain, physical therapy treatments are effective for acute and chronic conditions. Physical therapy treatments for back pain include manual therapy, joint mobilization manipulation, exercise instruction, education and techniques like the McKenzie Method and Therapeutic Yoga. These have all been proven to help alleviate pain and restore function. Physical therapists assess your particular condition to identify the contributing factors and address ALL of them. Rather than focusing on one cause of your pain, your physical therapist will address all of the causes. We are skilled at hands-on intervention and exercise selection for the most comprehensive and appropriate intervention to help you resolve your pain and/or restore your function. BACK PAIN PREVENTION A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back. Limit Sitting For Too Long Prolonged sitting is not good for your back, or your overall health. Although adjusting your posture while sitting can be helpful, a more effective option is to stand up periodically throughout the day. Limit your sitting to 30-45 minutes at a time. The results will be noticeable! Use Good Posture Our spine is designed to move which means our posture should also move. The spine does not like to remain in any one position for extended times. Most people slouch and then hold that position for extended periods of time. By finding a “good” posture you can counteract the slouch. When you’re standing, imagine your breast bone is lifted towards the sky. This will naturally cause your spine to straighten out — lifting you up — keeping your hips, spine, shoulders and neck aligned. Use Strength Training Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, running and swimming, you can keep them strong. Train the muscles of your hips, pelvis and spine — your core muscles. CALL OUR CLINIC TODAY Visit us for a comprehensive assessment and learn what steps you can take to alleviate your pain and prevent further episodes. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to one of our physical therapists. We offer the results you are looking for! Sources: https://pubmed.ncbi.nlm.nih.gov/30252425/ • https://pubmed.ncbi.nlm.nih.gov/32669487/ • https:// pubmed.ncbi.nlm.nih.gov/29602304/ •https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD006555.pub2/ full?highlightAbstract=back%7Cexercise%7Cpain%7Cexercis • https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004057. pub3/full?highlightAbstract=back%7Cpain •https://pubmed.ncbi.nlm.nih.gov/27285608/ •https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC2200681/ • https://www.health.harvard.edu/pain/dont-take-back-pain-sitting-down
EXERCISE Of The Month
REPEAT TRUNK FLEXION
Sit in a chair with good posture. Hands on thighs. Let your trunk sag toward the floor use your arms to control the movement. Let your arms dangle to the floor. Now use your arms to push yourself up. Repeat 10 times.
exercises copyright of
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STAFF SPOTLIGHT
TYSON DAMITZ Tyson Damitz is a graduate of the University of Indianapolis where he obtained his Doctorate of Physical Therapy in May 2006. Prior to his current role, Tyson managed and worked as a physical therapist in Howard County. He began his career working alongside his father, Chuck, at Replay Physical Therapy in Kokomo. Tyson began working at Northcentral Indiana Sports Medicine Center in February 2021. His favorite aspects of working at Northcentral are the sense of community and the upbeat, positive atmosphere within the clinic. His work is driven by his passion for physical therapy and his love for people. Tyson was born and raised in Kokomo and enjoys spending time with his family, coaching youth sports, and cooking. He has been married to Tiffany since 2009 and they have two boys.
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Did you know we can see you for PT with or without a doctor or other healthcare provider’s referral? One of our physical therapists will evaluate you, and customize a treatment plan to reduce your pain and get you moving better. Refer yourself or someone you care about!
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HEALHTY RECIPE Stuffed Mushrooms
REASONS TO Spring Clean
1. Cleanliness is linked to happiness. Having a clean home can improve your mood and reduce your risk of depression. If you’ve been struggling to stay positive during this time, tidying up your home or workspace may improve your mood. Regularly dusting surfaces and making sure your home is free of allergens can also help to improve your health as well.
• 1/2 c italian breadcrumbs • 1/2 c shredded parmesan • 2 tbsp fresh parsley, chopped • 1 tsp kosher salt • 1 tsp black pepper • fresh parsley, chopped, to garnish
INGREDIENTS: • 15 mushrooms • 1 tbsp canola oil • 2 tbsp garlic, chopped • 1/2 tbsp kosher salt • 1/2 tbsp black pepper • 8 oz cream cheese, softened
2. Decluttering can help someone in need. We naturally accumulate a lot of stuff over the course of a year or so, from clothes and shoes to books, magazines, or kitchenware. At some point, you’ll look around and realize how much you have that you don’t even use or wear! Have you been looking for an excuse to help others who have been financially impacted by the pandemic? 3. Giving to others is an act that is associated with greater self-esteem, lower stress levels, and overall happiness. An essential part of successful spring cleaning is getting rid of things you don’t want or need any longer. If you haven’t worn or made use of an item in the past year, place it in a box for donation.
DIRECTIONS : Preheat oven to 350° F (180°C). Cut the stems off of each of the mushrooms and finely chop them, setting the mushroom caps aside for later. Heat the oil in a pan over high heat. Cook the chopped stems with the garlic, salt, and pepper for about six to eight minutes, constantly stirring. Remove from heat. In a medium bowl, combine cooked stems, cream cheese, breadcrumbs, half of the parmesan, parsley, salt, and pepper, mixing until evenly combined. Space out the mushroom caps evenly on a baking sheet, upside down. Spoon a generous amount of the cream cheese mixture on top of each mushroom. Top each mushroom with a sprinkle of parmesan cheese. Bake for 20minutes. Garnish with a sprinkle of parsley, then serve!
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