Eastside Sports. Don't Let Back Pain Slow You Down

Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. 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. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable—ruining your good time.

STAND UP TO BACK PAIN A L S O I N S I D E : 5 DIET TIPS FOR THE PROFESSIONAL ATHLETE • BACK PAIN SOLUTIONS • EXERCISE ESSENTIALS PATIENT SUCCESS SPOTLIGHT • WHAT IS THE SCHROTH METHOD? • HEALTHY RECIPE

H E A L T H+WE L L N E S S N EWS L E T T E R

Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. 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. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable—ruining your good time. WHAT CAUSES BACK PAIN? A few things cause back pain. The American Physical Therapy Association covers each of these, but the following are leading causes: STAND UP TO BACK PAIN

PATIENT SUCCESS SPOTLIGHT

I just love this place!

“Just love this place and Lisa in particular! Works her magic on my dancer daughter everytime to reduce her pain and bring her back to her athletic form quickly! Forever grateful to my dear friend for recommending this place! And Lisa truly cares and follows up. 5 stars for sure!” - Mala V.

• Improper lifting form

• Spinal and core muscle weaknesses

• Limited hip, spine and thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination

• Bad posture

• Spinal muscle and tissue damage

Unfortunately, a lot of people don’t seek treatment when back pain arises. Before they know it, they have a big problem. They might assume nothing— except for medication—can solve their back pain problem. Medication might mask the pain, but it won’t cure the problem’s root cause.

Get results like these by calling 425.576.8180 to schedule your appointment with a physical therapist today!

F O R T H E P R O F E S S I O N A L AT H L E T E

4. TAKE ADVANTAGE OF SLEEP TO INCREASE RECOVERY. Instead of using your sleepy time for solely catching up on your Z’s, you can help charge the recovery process overnight by consuming some pre- bed, slow digesting protein. These protein sources before bed will turn what is an otherwise catabolic 8 hours into productive recovery, repair and growth. If you want to take it to the next level, plan a meal in the middle of the night. 5. PREP YOUR MEALS. High performance athletes understand that periodization and preparation is everything when it comes to training. This kind of planning and evaluation should extend to the way you are fueling yourself. Do this by having your meals ready before you stumble in the door after a day of crushing workouts. Planning and prepping your meals ahead of time insures that you are making better choices. After a long day of up to 6 hours in the pool and the gym the last thing you wanted to do was prepare a meal. And so what happened? The convenience of the less healthy options almost always won out.

1. MIND YOUR GREENS. For athletes the focus is almost always on carbs and protein. One provides the fuel, and the other provides the restorative power to heal our muscles and keep us training at a high level. Protein and carbs are important, but so are the minerals and vitamins that facilitate their delivery and help to process them. Eat vegetables at every major meal, and try layering your vegetables. Have two or three different veggies at a time. 2. CRUSH SOME BERRIES TO BOOST RECOVERY. Want an easy way to reduce soreness? Accelerate your recovery efforts between sessions in the gym by crushing some blueberries. Eat 1-2 cups of berries a day to take advantage of these benefits. 3. USE PROTEIN AS THE ANCHOR FOR YOUR MEALS. As an athlete you already know the importance of crushing a fair amount of protein in order to keep your muscles recovering and prepared for battle. The lists of benefits of getting your protein in are substantial and are a bedrock part of the high performance athlete’s diet. Adequate protein intake maintains muscle, improves recovery, might improve cognition and sleep.

Sources:http://www.yourworkoutbook.com/nutrition-athletes/

EXERCISE ESSENTIALS

Perform This Exercise To Relieve Back Pain In Minutes!

REDEEM THIS COUPON FOR A FREE CONSULTATION! Call Eastside Sports & Rehabilitation at 425.576.8180 or visit our website at eastsidesportsrehab.com to schedule! “got pain?”

SUPPORTED BRIDGE Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by your fingertips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times.

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BACK PAIN SOLUTIONS

BACK PAIN SOLUTIONS You’re in luck: Back pain can be relieved! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physical therapy and medication. Where medication is considered, anti-inflammatory drugs, analgesic medications and counter-irritants are the most popular. Before you can treat your back pain, however, you need to know why it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist can help. 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. • Lift Properly. You pick things up constantly. Even if you’re lifting something light, make sure you’re facing the object. Squat, keeping your spine straight. Lift with your leg muscles, as this will reduce the pressure placed on your spine.

to the top of your head—lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. • Use Strength Training. Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, walking/running, and swimming, you can keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements. It never hurts to visit a physical therapist, either. Get regular check- ups, and make sure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional. You deserve a pain-free life, and your back will thank you.

Learn more by calling 425.576.8180 or visiting eastsidesportsrehab.com today!

Sources http://www.apta.org/ https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-Statistics https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet

• Use Good Posture. When you’re standing, imagine a string is attached

THE SCHROTH METHOD is a type of physical therapy that is a conservative, non-surgical, curve specific exercise treatment for scoliosis. Goals of the Schroth method include: WHAT IS THE SCHROTH METHOD?

HEALTHY RECIPE

BLACKENED CHICKEN WITH AVOCADO CREAM SAUCE

INGREDIENTS • 4 (4 oz) chicken breasts • 2 tbsp blackened seasoning • ½ avocado

• ½ cup plain, Greek yogurt • 1 tsp lemon juice • ½ tsp garlic powder • 1 tsp salt • 2 tbsp green onions, thinly sliced

• Improve muscle strength and flexibility • Improve breathing capacity • Prevention or delay in surgery

• Prevent curve progression • Improve posture and body mechanics • Improve cosmetic appearance

DIRECTIONS Place the chicken breasts and blackened seasoning in a large resealable bag. Seal and shake a few times to evenly coat the chicken. Lightly coat a large skillet with nonstick cooking spray and heat over medium-high heat. Add the chicken and cook until cooked through, 4-6 minutes per side. Meanwhile, in a food processor, combine the yogurt, avocado, lemon juice, garlic powder, and salt and pulse until smooth and creamy. To serve, top each chicken breast with 2 tablespoons of the creamy avocado sauce and garnish with ½ tablespoon green onions.

TheSchrothmethodassessesandclassifiesapatient intoaspecificcurve pattern.Exercisesandmanual therapy interventionsare then tailored to correct thespecificmuscular imbalancesandposturalasymmetries that are found inscoliosis.Correctposture is thenreinforcedbystrengthening and breathing exercises in specific positions.

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