Does going for a walk sound like a big pain in the back? For those who struggle with chronic back pain, even the basic task of going for a walk can be overwhelming and painful. Back pain can strike at any time. Whether in the upper back, surrounding the neck and shoulders, or in the lower back at the lumbar or sciatica, back pain is something that no one likes to deal with for too long.
AUGUST 2020 N E W S L E T T E R Y O U R H E A L T H I S O U R P R I O R I T Y
WWW.RECOVERYPT.COM
BACK PAIN & DIFFICULTY WALKING YOUR PATH TO BECOMING PAIN-FREE ALSO INSIDE: Fixing Your Stride • What Our Patients Say • Exercise Essentials: Relieve Leg Pain and Increase Balance • 5 Food Choices to Help Ease Arthritis Pain • Direct Access: What Does It Mean?
N E W S L E T T E R Y O U R H E A L T H I S O U R P R I O R I T Y
AUGUST 2020
WWW.RECOVERYPT.COM
BACK PAIN & DIFFICULTY WALKING YOUR PATH TO BECOMING PAIN-FREE
Does going for a walk sound like a big pain in the back? For those who struggle with chronic back pain, even the basic task of going for a walk can be overwhelming and painful. Back pain can strike at any time. Whether in the upper back, surrounding the neck and shoulders, or in the lower back at the lumbar or sciatica, back pain is something that no one likes to deal with for too long. Relying on pain medications to help you overcome back pain will leave you disappointed. While pain medications are frequently helpful at alleviating the discomfort of your back pain for a short period of time, they are not capable of resolving the issue that is causing your pain to develop in the first place. The only thing that can actually fix your back pain is addressing the issue that is causing your pain head on. Physical therapy is a great resource for addressing your back pain and can be a helpful tool in getting you back on your feet. So, whether it is following a sudden injury or a chronic issue that has developed over time, physical therapy could be the answer to helping you enjoy life free of back pain. And the secret to success is learning to approach recovery one step at a time.
Walking Your Way Pain Free Walking is a great formof exercise, but more than that, it is a necessity of life. When you can’t walk, even basic tasks become complicated. Getting out of bed in the morning, getting to and from work, moving your way around the office, and even spending time with family on the weekends all rely heavily on your ability to walk. When your back pain begins to interfere with your ability tomove around freely, then you know it is time to start doing something about it. Conveniently, walking is more than a goal when it comes to back pain, it could be part of the solution. Workingwith a physical therapist to develop improved strategies and techniques with your walking could help you to get back on your feet even sooner than you thought possible. What’s more, for those who are able to walk, getting on your feet more often with targeted exercises could help you find relief from back pain even sooner than expected. Call us today at (917) 763-7825 to make an appointment or visit our website online at www.recoverypt.com.
FIXING YOUR STRIDE
Here Are Several Ways That You Can Start Taking Care of Your Back with Each Step You Take: 1. Make sure that you are wearing the right types of shoes. While the golden rule for walking is to wear sneakers, not all sneakers are created equally. You need to wear a sneaker that is going to provide you with the arch support that meets your individual needs. This may mean upgrading fromyourminimal support sneaker to somethingmore athletically designed. 2. Try a custom insert in your shoe. Of course, you can’t wear sneakers all the time. When you are at the office, professional footwear matters. Youmay find it helpful to have customorthoticsmade for your work shoes so that you can have more arch support around the clock. 3. Work on improving your posture. If you are slouching when you walk, then that may be impacting the way that your back feels. Take a few minutes in the morning and again in the afternoon to stretch your back, and thenmake a point of keeping your shoulders square and your back straight as you walk. Simply standing tall may alleviate some of your back pain. Another way that walking can help alleviate back pain is by encouraging weight loss. Being overweight puts added pressure on your back, and this can contribute to increased back pain. Workingwith a physical therapist to improve your walking technique can help you to overcome back pain one step at a time. Is back pain keeping you from the life you love? Call (917) 763-7825 or visit www.recoverypt.com to learn more about how Recovery Physical Therapy can get you back on the path with a pain-free stride.
When you are experiencing regular back pain—especially if you are experiencing back pain while walking—you should consider ways that you can reduce back pain by taking small steps to support your back. There are several things that you can do at home to improve your stride, which can make a significant difference when it comes to managing back pain day-to-day.
WHAT OUR PATIENTS SAY SUCCESS STORIES This place restored my faith in PT. They give one-on-one
Excellent physical therapy! I went in for really bad knee
personal attention the whole time you are there. They work with you on things that are hurting that may not be your primary reason for being there (if you are a klutz likeme). They understand that one injury may cause other problems elsewhere. I will probably be back there at some point, so I recommend the place!” – A. M.
pains that I have been having for years. My therapist helped me feel better and also was very informative on what stretches I could do everyday to keep from having thesepains again. I strongly recommend him and Recovery Physical Therapy. They’re very friendly and always have a fun and positive environment. ” – A. N.
EXERC I SE ESSENT I ALS USE THIS EXERCISE TO RELIEVE LEG PAIN
Hamstring Stretch Stand with one leg on a medium sized stool or stable platform at the height shown. Keeping your back and leg straight, slowly lean forwards from the hips. Hold for 15-30 seconds. Repeat exercise with the alternate leg. This exercise can be repeated multiple times per day for extra relief.
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Physical therapy is a great way to make sure you are still in optimum health and your body is strong during this time. At Recovery Physical Therapy, we know we have an obligation to our community, nowmore than ever. Physical therapy can not only help the body heal as quickly as possible, but it can also help combat illness. The individualized stretches and exercises we prescribe for your treatment plan are great ways to boost your immune system. When your body is in shape, it quite literally has more strength to fight off unwanted viruses. Aiming for at least 20-30minutes of physical activity a day can help strengthen not only you, but your immune system as well. We are still here to help you with whatever you may need. Our aim is to help you stay healthy and strong during this time. RECOVERY PHYSICAL THERAPY LOCATIONS ARE NOWOPEN OUR PHYSICAL THERAPISTS ARE READY TO HELP YOU!
USE THIS EXERCISE TO INCREASE BALANCE Tandem Stance
Stand with one foot directly in front of the other so that the toes of one foot touch the heel of the other. Maintain your balance.
Exercises copyright of
Schedule your appointment today by calling (917) 763-7825 or visiting www.recoverypt.com
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
DIRECT ACCESS WHAT DOES IT MEAN? Physical Therapy is Easier to Get Than You Think! • A physician referral • Therapy may begin
5 FOOD CHOICES TO HELP EASE ARTHRITIS PAIN
1. Broccoli, Brussels sprouts and cabbage. These veggies are full of a compound called sulforaphane, which helps slow cartilage damage in joints due to osteoarthritis. Try adding these to your salad or stir-fry. 2. Fatty fish. Fatty fish like salmon, tuna, trout and mackerel are rich in omega-3 fatty acids, which help fight inflammation. Try adding fish to your diet a couple of times a week or ask your doctor about taking an omega-3 supplement. 3. Garlic. Garlic is a member of the allium family—which also includes onions and leeks. These items contain a compound
called diallyl disulfide that may help with a number of diseases— including arthritis. 4. Tart cherries. Some people with arthritis have found relief from products made from tart cherries. The ingredient in cherries that helps with joint symptoms is the same one that gives this fruit its red color—anthocyanin. 5. Turmeric. Turmeric contains a compound called curcumin. The compound has been used for centuries in India to ward off inflammatory diseases. You’ll find this yellow spice in Indian cuisines— particularly curries.
with a full evaluation by a licensed physical therapist • Patients sent by their physician can choose where they want to receive therapy
no longer needed, whether you want a check-up, suffered a recent injury, or if you want to improve your overall health and wellness
Don’t let your pain hold you back. Call us today at (917) 763-7825 or visit our website at www.recoverypt.com.
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