ElmTree PT & Wellness's Monthly Newsletter
WELLNESS NEWSLETTER
• Back Pain Slowing You Down? Physical Therapy Can Help! • 3 Ways To Invest In Your Health INSIDE DON’T LET YOUR BACK PAIN STOP THE FUN
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WELLNESS NEWSLETTER
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BACK PAIN SLOWING YOU DOWN? WE CAN HELP!
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! 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 contributing factors 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. 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.
ELMTREEWELLNESS.COM | HAWLEY 570.390.7900 | HONESDALE 570.616.0655
BACK PAIN PREVENTION
PATIENT SUCCESS “ElmTree Physical Therapy is awesome. Keeps your well being in mind at all times. Always concerned about pain levels. They push you to be your best. My main therapist was Erin. Super competent. Highly recommend Elm Tree for all you Physical Therapy needs.”
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
— Audrey S.
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 a physical therapist 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 a physical therapist. 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
ELMTREEWELLNESS.COM | HAWLEY 570.390.7900 | HONESDALE 570.616.0655
3 WAYS TO INVEST IN YOUR HEALTH 1. make sure to eat healthy. Eating healthy doesn’t mean you have to stay away from all sweets and salty snacks, it just means being smart about your food choices. Try swapping out your burger for lunch for a healthy meal of salmon and asparagus and buy less sugary snacks at the grocery store. 2.exercise regularly. We all have unique bodily compositions. You don’t have to work out so hard that you pass out! Find a workout that raises your heart rate as much as feels comfortable for you. In this sense, exercise turns into medication. 3. get to sleep at a decent hour. Everywhere we look nowadays, there’s a glow of blue light glaring back at us. Try to put your phone down and turn your television off in the evenings so your mind and body have a chance to slow down and get ready for sleep. Staying up until two in the morning is setting your body up for exhaustion. If you must have a light on at night, Harvard Health suggests “[using] dim red lights for night lights. Red light is less likely to shift circadian rhythm and suppress melatonin.”
STAFF SPOTLIGHT SUE PASQUINI
Sue Pasquini Physical Therapist and Owner of ElmTree Wellness, received her Bachelor’s of Science in Biology from West Chester University and Masters of Physical Therapy from Thomas Jefferson University in Philadelphia,PA. Upon graduating, she worked in a women’s health clinic, followed by a cancer focused hospital. She began specializing in treating women-specific conditions, including treating SI dysfunction in the maternity and postpartum population, as well as post surgical care for breast augmentation, reconstruction, and post mastectomy procedures. Sue now works with a variety of populations and diagnoses with the same focus in finding and correcting the source of injury.
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