PriorityPT_Where is your back pain coming from?

Health &Wellness The Newsletter About Your Health And Caring For Your Body

ARE YOU EXPERIENCING LOWER BACK PAIN? It May Be Caused By Another Issue

INSIDE:

• Are You Experiencing Lower Back Pain? • How To Tell If Your Neck Is Causing Back Pain • Feel Better By Eating Better

Health & Wellness The Newsletter About Your Health And Caring For Your Body

Are You Experiencing Lower Back Pain? It May Be Caused By Another Issue

Your spine is a complex part of your body – it requires proper posture, flexibility, coordination, and strength, in order to do its job correctly. When one of these elements is altered, your spine can emit painful responses that can settle in other nearby parts of the body. According to the National Institute of Health, approximately 80% of adults will experience lower back pain at some point in their lives. Back pain is actually the most commonly reported location of pain across the globe. But how often is the source actually another part of your body? Pain is usually connected: Your spine is a lengthy structure, and pain can travel along it. Let’s say you are prone to neck pain – perhaps you have a slouched posture from sitting at a desk all day and the pressure radiates in your shoulders. Or, maybe you’ve had a previous injury, such as whiplash, that still elicits painful stings every now and then. Now, let’s say you begin feeling pain in your lower back in addition to your neck pain. Why does this happen? Basically, the pains are connected to each other. Your head weighs about 10-12 pounds, which is roughly the weight of a bowling ball. When you slouch, or compensate pain by realigning your body, your back muscles have to work extra hard to keep you from toppling forward. Have you ever been so tired that your head begins to bob and it jolts you awake? That’s because your head is heavy! The weight from the motion wakes you back up because your body isn’t used to carrying it in that way.

This is also why pain in your lower back may occur as a result. Your back muscles are working in overdrive and may be constricting to try and hold you up. If you notice neck and back pain at the same time as one another, try sitting up straighter – it should help ease some of the stress! Is your neck the culprit? The most common combination of pain is in the neck and the back. If you are experiencing both, it ismost likely stemming from the neck. We don’t typically think about it, but we use our necks for a lot of our daily activities. Even simple things, such as turning to grab something out of the cupboard or looking over your shoulder when backing out of a driveway, use a lot of neck muscles. When you do simple tasks such as these, do you find yourself turning your entire body, as opposed to just your head? If so, you could experience back pain along with your neck pain. When you have limitedmotion in your neck, your body compensates by twisting more than it usually would, thus over-rotating your lower back. This could cause a source of pain or general discomfort in the area, due to abnormal overuse. If you are experiencing neck pain, back pain, or a combination of both, our physical therapists would be more than happy to meet with you for a consultation to discuss how they can help. Call us today to talk to an expert about how we can relieve your aches and pains!

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HOW TO TELL IF YOUR NECK IS CAUSING BACK PAIN

It can sometimes to be difficult to determine if your back pain is rooted in your neck. This simple, at-home test can assist you in figuring it out: 1. Stand straight in front of another person. They will be your eyes regarding the movements you make. 2. Once they are watching you, turn your head as far as you comfortably can to the left. Repeat the same motion to the right. Have them take note of how far you are able to go. 3. Now, sit down in front of the same person. Repeat the same turning motions from a chair or couch. Again, have them take note of how far you are able to comfortably turn your head. 4. Ask if there were any differences in the turning movement. Did one side seem to turn further than the other? Was there a difference in standing vs. sitting? This test is helpful in finding out if your neck is causing (or is at risk of causing) pain in your lower back. If your movement is limited, especially sitting down, it means that the muscles in your back or upper back are tight. These constricted motions can cause pain in the lower back. How can physical therapy help me? Physical therapy is the leading recommendation for back pain. Physical therapists are trained to evaluate muscle and joint movement, and

they can easily assist you in finding the root of your problem. They will thoroughly evaluate you to figure out why you are experiencing pain, determining the source and treating all affected areas. After your initial consultation, they will create a specialized treatment plan for you, based on their diagnosis of your specific needs. A physical therapist’s end goal is the same as yours – to get you feeling better, healthier, and more comfortable! If you are experiencing lower back pain and think it may be caused by an issue occurring in your neck, give us a call today. We’ll get you moving comfortably again in no time. Source: https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact- Sheets/Low-Back-Pain-Fact-Sheet

CALL US TODAY! MISSOURI (573)-769-6166 SOUTH CAROLINA (843)-536-4888

ENJOY THIS HEALTHY RECIPE

Dairy Free Ranch Salad Dressing &Dip

INGREDIENTS • 1 cup raw, unsalted cashew pieces • ¼ cup plain, unsweetened, almond milk (or leave out if you want a thicker dip) • 1 clove garlic, minced • 3 Tablespoons chives, chopped • 3 Tablespoons parsley, chopped • 3 teaspoons raw apple cider vinegar • Sea salt to taste INSTRUCTIONS

Place the cashews in water and soak overnight in the fridge. Drain and rinse the nuts, the place them in a blender or food processor with the almond milk, garlic, and vinegar. Blend 1-2 minutes adding water as needed to get the consistency you want. Add the rest of the ingredients and blend on low another minute.

Recipe from: http://ournutritionkitchen.com/salads/dairy-free-ranch-salad-dressing-dip/

MISSOURI 573-769-6166

SOUTH CAROLINA 843-536-4888

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Patient Spotlight

Feel Better By Eating Better

• Housekeeping and infection control procedures have been intensified to assure that we have minimized contact with anything that could be harboring viruses. • We are taking temperatures prior to entering the PT gym. • Each patient or client to wash his/her hands for 20 seconds before and after PT or exercise and to apply hand sanitizer in between as needed. We request good cough and sneeze etiquette by covering your mouth with a tissue or covering your mouth with your elbow if tissues are not readily available. • Caregivers and family members are being asked to remain in the car to reduce congestion in the waiting area. • We have adapted our schedule to accommodate our immunologically compromised patients including our frail and elderly patient. • Priority PT is continuously educating the staff, patients, and clients regarding the COVID-19 and recommended safeguards to minimize the spread of COVID-19 according to the CDC guidelines. We pray everyone is safe by implementing these steps. 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. Drink water. 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 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. Enjoy your food but eat less. Use a smaller plate for meals to help control the amount of food and calories you eat. 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. your thirst throughout the day. Mix in Protein to Boost Mood. www. prioritypt.net

We thought it might be helpful to let you know what Priority Physical Therapy and Priority Fitness are doing to make a safer environment with concerns of the Coronavirus Disease 2019 (COVID-19). • Staff has been educated in the latest information on the spread of the virus and the recommendations of the CDC, WHO and the US Dept. of Health. • We are decreasing the exposure risk by asking the following questions: • Have you traveled out of the country and if so have you been to a country with an incident of COVID-19 in the last 30 days? • Have you had contact with anyone diagnosed with COVID-19, with any person under investigation for COVID-19 or anyone with flu-like symptoms (fever, cough, shortness of breath)? This exposure is within 6 feet. • Have you had any of the following symptoms: fever, cough, shortness of breath in the past 14 days? We are also asking for patients to call the clinic PRIOR to arriving if they have any flu- like symptoms. “I amconfident that I have regainedmy strength and ability without surgery” “I spent three years afraid to sneeze because of a damaged abdominal muscle. Icamehere in thehopeofavoidingan intensesurgeryandmonthsof recovery. I was listened to and examined in order to develop a strengthening routine and physical manipulation that took into consideration my other physical limitations. In short order, through some hard work and skillful instruction, I am confident that I have regained my strength and ability without surgery. If you need help, come to Priority Physical Therapy, listen to the good doctors, and get better.” Jason H.

Keeping Your Health In Mind!

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