Health & Fitness
BACK PAIN IS SOOO LAST YEAR
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 form of 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 to move around freely, then you know it is time to start doing something about it.
BACK PAIN IS SOOO LAST YEAR (Continued)
Conveniently, walking is more than a goal when it comes to back pain, it could be part of the solution. Working with 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. Fixing your 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.
Improve Your Stride In Minutes Try this exercise to improve your stride.
RUNNER’ S STEP UP Stand in front of a box or step that is below the level of the knee. Step up onto the box and bring the opposite leg up towards your chest. Lower down in a controlled manner. Repeat, alternating legs for 30 seconds.
Call 716.839.3705 (Amherst) or 716.634.1578 (Clarence) to schedule today!
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 from your minimal support sneaker to something more 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. You may find it helpful to have custom orthotics made 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 then make 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. Working with a physical therapist to improve your walking technique can help you to overcome back pain one step at a time.
Visit orthosportspt.com for more information!
Do you use the new year as an annual health seminar with yourself? Here’s a list of 10 simple wellness tips. Hopefully, these will make picking an easily-attainable goal less daunting and enjoyable. Cheers to a healthy and happy new year. 1. Drink half your body weight in water When the body is dehydrated, it doesn’t run efficiently. Drinking water has plenty of benefits including increasing energy, flushing out toxins, improving I choose warmwater and lemon because I like the taste. I’ve also seen apple cider vinegar concoctions that rehydrate and influence the body’s alkaline state, which has been noted for added health benefits. Drink these before coffee and breakfast for instant energy, likely from the rehydration process. 3. Be active daily Aim for 30 minutes of activity daily. Break it up throughout the day: 10 minutes before work, 10 minutes afterwards and 10 minutes home with the kids. If a long-term resolution seems daunting, aim for new measurable goals monthly. Think short-term and create a new goal every month. For instance, come up with an idea like drink homemade juices or smoothies five days a week or don’t eat packaged snacks for a month. It doesn’t seem like such a life overhaul if you add or eliminate a certain food for just 30 days. Plus, if you get in the rhythm of it, you might continue. Or if not, you know you will start a new goal the next month. Good luck. Happy New Year and always remember to check with your doctor or physical therapist when making changes to your lifestyle. WELLNESS TIPS FOR NEW YEARS RESOLUTIONS skin complexion and boosting immunity, to name a few. 2. Start the morning with a hydrating warm drink
Upcoming Low Back Pain & Sciatica Workshops
January 15 | 7:00 pm at the Main St. Office.
February 16 | 11:00 am at the Main St. Office.
Call 634-1578 now to reserve your spot!
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TIPS FOR SAFELY SHOVELING SNOW
Snow shoveling can lead to a number of health risks for many people, from back injuries to heart attacks. The following tips can help keep you safer when you set out to shovel: • Warm up. Warm your muscles before heading out to shovel by doing some light movements, such as bending side to side or walking in place. • Push rather than lift. Pushing the snow with the shovel instead of lifting can help reduce the strain on your body. • Lighten your load. Consider using a lighter-weight plastic shovel instead of a metal one to help decrease the weight being lifted. • Consider multiple trips. Consider shoveling periodically throughout the storm to avoid having to move large amounts of snow at once. • Keep up with snowfall. Try to shovel snow shortly after it falls, when it is lighter and fluffier. The longer snow stays on the ground, the wetter it can become. Wet snow is heavier and harder to move.
PATIENT SUCCESS SPOTLIGHT
“I came to Orthosports because my back was very painful at night and it took a long time to get moving. My Dr said to try PT and I chose Orthosports and I’m glad that I did. They discovered the cause of my pain, and helped to get moving normally. My pain is gone and I can do all the things I need and love to do. I recommend Orthosports PT.” - ChrisPage 1 Page 2 Page 3 Page 4 Page 5
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