Newsletter for Lake Country Physiotherapy
NEWS L E T T ER
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We’re Now Open To In Person Care!
YOUR BACK PAIN RECOVERY IS HERE!
INSIDE: • Back Pain Prevention • Feel Better By Eating Better • Staff Spotlight • Patient Review • Healthy Recipe
HEALTH & WELLNESS The Newsletter About Your Health & Caring for Your Body
YOUR BACK PAIN RECOVERY IS HERE!
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 Canadian 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 Canadian Physiotherapy Association covers each of these, but the following are leading causes: • Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination
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. Back Pain Solutions You’re in luck: Back pain can be cured! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physiotherapy, 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.
Have back pain that won’t go away? We want to help you! Call us at 705-327-7876 or visit us online at lakecountryphysio.com
Call Lake County Physiotherapy to talk with your physical therapist today!
3. If further assessment is
1. Feel free to call us and ask to speak to your therapist.
2. Your therapist will tell you the possible causes of your pain as well as precautions you can take at home.
warranted, your therapist might recommend you come in for an appointment.
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. Use Good Posture When you’re standing, imagine a string is attached 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, running, and swimming, you can keep themstrong. Train your coremuscles. 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.
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
Staff Spotlight
Patient Review
“Very capable and professional treatment”
Chad Watters
Chad graduated from McMaster University in 2006 with an honours Bachelor of Kinesiology. He then attended Glasgow Caledonian University for a Masters of Rehabilitation Sciences and has completed the Canadian National Examinations to become a Registered Physical Therapist in Canada.
“Very positive experience and am pleased with the very capable and professional treatment I received. They spent time listeningtomyconcernsand offered technical instruction as well as plain clear language to build a plan for getting back to my former wellness. Great to see there are still talented professionals like Mr. Waters working to restoremovement andactivityback
His post-graduate education continues through the Acupuncture Foundation of Canada Institute. In addition, he is working towards a diploma inadvancedmanual andmanipulativephysical therapy through the Orthopaedic Division of the Canadian Physiotherapy Association. Clinically, Chad has a special interest in overhead motion athletes.
to us like we were before the injury. Lastly, the building is bright clean, and well laid out. The reception is warm and friendly with a positiveenergyHappystaffmakeyoufeelwelcome.Welldone!” -K.C.
Feel Better By Eating Better
Exercise Essential
rich in these vitamins. Good food sources for many B vitamins include shellfish, poultry, eggs, low-fat yogurt, and fortified breakfast cereals. Folic acid in particular is found mostly in leafy greens. Drink water.
There’s no question that what you eat affects how you feel, and a healthy diet helps you feel better. The healthiest diet is one that emphasizes whole grains and fresh fruits and vegetables and that
includes lean protein and low-fat or no-fat dairy products. Combine a healthy diet with regular exercise, and you will find it helps your mood as well as your body. Here are some tips to help improve your mood and activity with the right nutrition. Mix in Protein to Boost Mood. Like fiber, protein can help you to avoid blood sugar crashes. Some good sources of protein are chicken, fish, eggs, seeds and nuts, low-fat yogurt, low-fat cheese and milk, tofu, and peanut butter. Don’t Worry, “B” Happy. The B vitamins, including
Sip water or other drinks with few or no calories to help maintain a healthy weight. Keep a water bottle in your bag or at your desk to satisfy your thirst throughout the day. Be active whenever you can. Set a goal to fit in at least 2½ hours of moderate physical activity in your week. Being active 10 minutes at a time also adds to your weekly total. Ask your friends or family to keep you company as you bike, jog, walk, or dance. Don’t forget to do some muscle strengthening activities twice a week.
Sidelying Trunk Rotation
While lying on your side with your arms outstretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side.
Did You Know?
We Can Also Treat:
Enjoy your food but eat less. Use a smaller plate for meals to help control the amount of food and calories you eat.
B6, B12, and folic acid, play a role in the production of brain chemicals that regulate mood. Especially if you have depression, be sure to consume foods
• Back Pain • Contusions • Headaches • Hip Pain • Joint Pain • Knee Pain
• Mobility Issues • Neck Pain • Pelvic Injuries • Shoulder Pain • Sports Injuries • Sprains
Healthy Recipe
Gluten-Free Breakfast Hash
INGREDIENTS
• 1/4 cup shredded cheddar cheese • salt and pepper to taste • 1/4 tsp paprika
• 2 tbsp extra virgin olive oil • 2 green onions trimmed and finely chopped • 4 eggs
• 5 medium-large potatoes washed and peeled • 1 large white onion chopped
DIRECTIONS
Cut potatoes into1/2 inchwedges. Heat oliveoil ina large cast-iron skillet or fryingpanovermediumheat. Cook potatoes for 25 minutes, covered, stirring every 4-5 minutes. Add chopped white onion. Cook for another 5-10 minutes, uncovered, and stirring constantly. When potatoes are crispy and golden brown, add green onions, salt, and pepper. Stir through. With your spatula, make four wells in the potatoes and crack an egg into each one. Sprinkle shredded cheddar all around. Cook until the egg whites are set, or until your liking. Cover pan with lid for poached eggs. Addmore olive oil on eggs if desired. Sprinkle eggs with a pinch of paprika seasoning. Serve immediately.
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