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.
NEWSLETTER DECEMBER 2019
WIN AGAINST BACK PAIN WITH EVERY STEP YOU TAKE www.manaphysicaltherapynj.com
DECEMBER 2019
NEWSLETTER
COME VISIT US! Monday 7am-7pm Tuesday 10am-9pm Wednesday 7am-7pm Thursday 10am-9pm Friday 7am-7pm INSIDE: Fixing Your Stride 5 Health Tips for the Holiday Season Have You Met Your Insurance Deductible? Exercise: Relieve Leg Pain Fun & Games Sudoku
Every Step You Take Doesgoingforawalksound likeabigpain in theback?For thosewhostrugglewith chronicbackpain,even thebasic taskof going for a walk can be overwhelming and painful. Back pain can strike at any time. Whether in the upper back, surroundingtheneckandshoulders,or in the lower back at the lumbar or sciatica, backpain issomething thatnoone likes to deal with for too long. 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 becomecomplicated.Gettingoutofbed in themorning,getting toandfromwork, 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 interferewithyourabilitytomovearound freely, then you know it is time to start doing something about it. Win Against Back Pain with
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 paintodevelop inthefirstplace.Theonly thing thatcanactuallyfixyourbackpain is addressing the issue that is causing your pain head on. Physical therapy is a great resource foraddressingyourback pain and can be a helpful tool in getting you back on your feet. So,whether it isfollowingasudden injury or a chronic issue that has developed over time, physical therapy could be the answer to helping you enjoy life free of
Conveniently, walking is more than a goalwhen itcomes tobackpain, itcould 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’smore,for thosewhoare able to walk, getting on your feet more oftenwith targetedexercisescouldhelp youfindrelieffrombackpainevensooner than expected.
www.manaphysicaltherapynj.com
-8100 NIENT T.
647 Route 18 South, Unit I • East Brunswick, NJ, 08816 (Next-door to Stop & Shop) “I rarely write reviews, but my visits with Dr. James Coomber have been wonderful. He pinpointed my problem immediately and I felt relief after my first visit. I look forward to my visits and would highly recommend him!” - B. O. Patient Review
CALL 732-39 FOR A CONV APPOINTME
Relieve Leg Pain
HAMSTRING STRETCH Stand with one leg on a stool or stable platform. Keeping your back and leg s t ra i gh t , s l owl y lean forwards from the hips. Hold for 15 - 30 seconds . Repeat exercise with the alternate leg. Repeat this exercise throughout the day for extra relief.
COM Mond Tuesd Wedn Thurs Friday IN Fixi
Fixing Your STRIDE
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.
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. 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.
Call us at 732-390-8100. We can help you win against your back pain.
www.manaphysicaltherapynj.com
• Back Pain & Sciatica • Neck Pain & Headaches • Shoulder Pain • Hip and Knee Pain • Elbow,Wrist&HandPain What We Treat
• Foot and Ankle Pain • Motor Vehicles Injury • Balance&Gait Disorders • Arthritis • Chronic Pain
• Running Injuries • Ergonomics
• Sports Injury • Vestibular Disorder • Work Injury
• Pre-Surgical Rehab • Post-Surgical Rehab • Neurological Disorders
Print sudoku http://1sudoku.com
Fun & Games SUDOKU www.manaphysicaltherapynj.com
5 3 6 8 1 2 4 The object is to place the numbers 1 to 9 in the empty squares so that each row, each column and each 3x3 box contains the same number only once. 1 6 9 8 2 6 2 9 3 7 1 6 4 9 3 1 5 7 9 4 5 3
2 9 7 6 2 3 1 8
9 3 7 6 7 3 9 8 6 4 2 1 4 2 3 8 4 1 7 3 6 2 3
7 4 1 6 5 2 3
http://1sudoku.com
n° 17484 - Level Easy
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n°225854 - LevelMedium
Have You Met Your Insurance Deductible? An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything. Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses. This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Want to improve your health and activity level?
5 Health Tips for the Holiday Season
1. Shop well for yourself. It is more important then ever to stock your kitchen with healthy foods. Have healthy snacks handy. The moreconvenient theyare, themore likely you are to eat them. Instead ofthinkingaboutwhatyoushouldn’t eat, promise to eat your 3 to 5 servings of vegetables each day. 2. Schedule your exercise. Your schedule will be very hectic this holiday season. Schedule your workouts just as you would any other appointment. It’s ok if you can’t make it to class, but make sure that you get some activity in at least three days per week. 3. Just say no. You probably aren’t aware how much extra food you consume justfrompeopleoffering it toyou.Asampleat themarkethere,
an extra cookie at an office party there and it all adds up. Just think twicebeforeyou take that foodand decide if you really want it. 4. Skip the baking. Do you make baked goods for giving? Chances areyoueatmuchofwhatyoubake. Who wouldn’t? Instead make non- foodgifts,orprepare ingredientsfor bakedgoodsandput them inpretty jars–let your gift recipient bake it up. That way, they can eat it when they want it and you don’t have to be tempted in the kitchen. 5. Hydrate. Keep your water bottle withyouatall times.Youshouldbe drinkingeight,8-ozglassesofwater each day. One handy trick is to buy a64ouncewater jug.Fill itup in the morningandknow thatyouneed to finish it by the end of the day.
Let us help you get a head start for 2020. Call 732-390-8100 today!
Our Specialties
• Kinesio Taping • Trigger Point Therapy • Running Analysis • Active Release Technique
• Manual Therapy • Physical Therapy • Acupuncture • Maitland Approach
• Selective Functional Movement Assessment • Therapeutic Exercise • Pilates
Who Do You Know That Needs Our Help? • Walk for long distances • Live an active and healthy lifestyle Do You Have Friends Or Family Unable To Do The Following: • Move without pain • Bend and move freely • Balance confidently & securely • Sit for long periods comfortably
TELLTHEM TO CALL 732-390-8100. THEYWILLTHANK YOU AND SOWILLWE!
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