Health & Fitness Newsletter by NorthEast Spine & Sports Medicine
Health & Fitness The Newsletter About Your Health And Caring For Your Body Don’t Let Back Pain Hold You Back!
You can build a stronger core to prevent back pain... INSIDE: • Do You Want to
Target Your Core? • Everyday Exercise Essentials • 4 Core Activation Tips
He a l t h & F i t n e s s The Newsletter About Your Health And Caring For Your Body
YOU CAN BUILD A STRONG CORE TO RELIEVEBACKPAIN
If you suffer froman aching back or even neck pain, weakness in your core muscles can be to blame. Do you have to sit for long periods at a computer, in the car, or are you just not that active anymore? All these positions can lead your core muscles to become weak. Even if you exercise regularly, unless you target your core muscles, you can cause an imbalance in your muscle strength, straining your back and putting you at risk for injury. A prime example of how important core muscle strength is to protect against back pain was shown in a study with 443 firefighters that were put through core strengthening routines. Over a 12 month period, those firefighters had 62% less injuries than the group who did no core strengthening exercises. When your core is strong, it means your spine is better protected against injury when you twist, lift or strain your body doing an activity.
https://www.science.gov/topicpages/p/physical+fitness+muscle
Do you want to target your core? One of the first actions a NorthEast Spine and Sports Medicine expert does is to evaluate your core strength, flexibility and coordination. This can pinpoint the root cause of your back pain. Then with hands on therapy, the spinal joints can be freed up to move like they should and specific exercises are prescribed to restore your core strength. Find out for yourself, what is truly causing your nagging back pain. After all, if you let it go on, it can get a lot worse, or even cause long-term damage such as arthritis. Call us today about your problem and discuss the right solution with one of our NorthEast Spine and Sports Medicine experts.
www.northeastspineandsports.com
4 CORE Activation Tips
1. Strengthening Perform specific strengthening exercises that engage all the layers of your abdominal wall, pelvic muscles and spinal muscles. Lying on your back, place your hands on your lower abdomen. Try to activate the transverse abdominis muscles beneath your hands drawing the muscles together towards your belly button. Keep breathing while you do this and hold for 10 second counts. Repeat 10 times and do 3-4 times a day, even while you stand! 2. Balance While keeping your abdomen tight in standing, try to stand on one foot. Stand close to a wall so you can keep your hand on it. Hold for 10 seconds each foot and repeat 5 times a day. Enhancing your balance engages the nerves that control the core muscles, helping everything work together. 3. Move Avoid sitting for prolonged periods and if you have to work, then break up the day with standing for 1-2 minute periods every 30 minutes. Keep working on tightening up your abdominal muscles in sitting, standing and lying down. Walk for 15-30 minutes a day, focusing on your posture and abdominal muscles. 4. After pregnancy Pregnancy severely stretches out the abdominal wall and many women can suffer from a condition called diastasis recti. Carefully strengthening your coremuscles is essential for long term spinal rehabilitation after child birth. Talk to one of our medical experts today about having a complete recovery, even years after your last pregnancy.
Would You Like To Experience Vax-D SPINAL DECOMPRESSION? It Helps Your Back Pain Feel Better Right Away, So You Can Enjoy The More Important Things In Life. Spinal decompression is a non-invasive treatment that has been clinically proven to alleviate chronic and severe back pain usually caused from a disc bulge, disc herniation, sciatica, or spinal stenosis. Being in pain can restrict you from living your life. Call today to ask how spinal decompression can help you!
Consult The Surgery Expert
Patient Results
Dr. Faisal Mahmood, a two- time New Jersey Monthly Top Doctor, provides specialized care for patients with neck and back conditions in addition to injuries and arthritis of the shoulder, knee and hip. He works with patients to understand their individual needs and goals, and sees them through surgical and nonsurgical options to help them reach their expectations. ”Every patient is
Faisal Mahmood, MD Orthopedic Surgery
unique and, as such, is treated on a case-by-case basis,” he says. Dr. Mahmood performs minimally invasive, motion-sparing and same-day spine surgery in addition to shoulder, knee and hip arthroscopies and minimally invasive joint replacements. “I pride myself on being able to relate to patients on an individual basis, and spending the time they deserve so that they can better understand their particular medical issues,” he says. ”Through a teamapproach we can collectively work together to formulate a game plan to help address their ailment.” In addition to earning the trust and respect of his patients, Dr. Mahmood’s greatest reward is experiencing the joy of a patient who is pain-free. He is actively involved in community services and outreach programs and also provides his resources to the underserved community at St. Joseph’s Orthopedics Clinic.
Forever grateful! “I developed a severely herniated disc which made daily activities unbearable. I underwent epidural injections without relief. I did not want to undergo back surgery so I consulted with Northeast. The treatment program instituted by Northeast Spine and SportsMedicine providedmuch needed relief and, most importantly, without the need for surgery. I will be forever grateful to Doctors Kirk, Sha and Hubert and their staff for their care which had allowed me to resume my daily routine pain-free. The doctors and staff at Northeast Spine and Sports Medicine are competent, courteous and caring. Their level of concern for my well-being was obvious from the first visit and continued throughout my course of treatment. I was fortunate to have found Northeast Spine and Sports Medicine and would give this group my highest recommendation.”
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Vincent D.
Attention Knee & Hip Pain Sufferers
• Do you have knee, back or neck pain when moving or standing for long periods of time? • Does your pain get worse with walking? • Do you have trouble sleeping at night because of pain? If you have answered “Yes” to any of the questions, we can help. Call Today For A Pain Consultation
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Is Your Smartphone Use Causing Your Neck Pain? Text Neck
Three tricks to nix text neck 1. Straighten up. Learn proper posture and neck alignment by peeking at your profile in amirror. If you’re standing correctly, you should be able to draw a vertical line from your ear to your shoulder. 2. Arch back. If your posture isn’t perfect, try doing shoulder extensions. Arch your neck and upper back backward, pulling your shoulders into alignment under your ears. This simple stretch can alleviate stress and muscle pain. 3. Look forward. Rather than tilting your chin down to read your mobile device, raise the device to eye level. The same goes for your desktop computer. Your monitor screen should be at eye level so your head isn’t perpetually dropping and causing muscle strain.
Virtually unheard of two years ago, “text neck” is a repetitive strain injury that’s becomingmore common asmore people hunch over smartphones. Aggravating muscle pain in the neck and shoulders, and sometimes lower back, is occurring even in teens and adolescents. “Typically, incidence of neck pain increases with age. But today we’re seeing and treating more patients — younger patients — who never reported neck pain before,” says Robert Bolash, MD, a pain specialist at Cleveland Clinic. A load of hurt How can using a smartphone or other mobile device cause so much hurt? It’s all in how you look at it. Literally. Looking down, dropping your head forward, changes the natural curvature of your neck. Over time, that misalignment can strain muscles and cause wear and tear on the structures of the neck. Three things happen when you drop your head: 1. Your neck moves forward. 2. Your shoulders round forward or lift up toward your ears. 3. Your neck and shoulder muscles spasm (contract). “Neck muscles, in their proper position, are designed to support the weight of your head, about 10 to 12 pounds,” says Dr. Bolash. “Research shows that for every inch you drop your head forward, you double the load on those muscles. Looking down at your smartphone, with your chin to your chest, can put about 60 pounds of force on your neck.” Besidesmuscle pain, text neck can cause a host of other health concerns. Sitting in a slumped position restricts your lungs’ ability to expand, impairing your lung capacity. Inhaling less oxygen means your heart needs to pump harder to distributemore oxygen-carrying blood through your body.
Everyday Exercise Essentials You Can Do To Keep You Moving! Try these simple exercises to maintain a healthy body...
SIDE-LYING CORE ACTIVATED LEG CIRCLES
1.
Strengthens Core
Preparation: Lie on your side with bottom leg bent and top one straight. Hand flat on floor in front of your chest. Execution: Tighten your lower abdominals to keep your trunk still. Point the toes of the top leg and slowly make small circles first clockwise, then counterclockwise keeping the knee straight ahead or slightly upward. Make 8 circles. Repeat on opposite side. Repeat 3 times.
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Think NorthEast First! Why You Need To Come Back In For A Tune-Up
At NorthEast Spine and Sports Medicine We Are The Mechanics Of Your Body!
9 Move without pain 9 Bend and move freely
9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
Minor aches and pains are warning signals from your body to let you know something is not working properly. Don’t put off the pain until it’s too late. Come in today for a “Tune-Up.”
Take Care of Your Aches and Pains Before It’s Too Late.
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