Innovative Newsletter by Innovative Physical Therapy Solutions
Innovative Newsletter ARE YOUR HIPS CAUSING YOUR BACK PAIN? Are you like many people, with an aching back at the end of the day or worried about lifting an object due to your back going out? You are not alone, over 80% of the population will suffer back pain at one time or another in their life according to CDC data. (continued inside)
Dr. Cheryl Howard PT, DPT, Cert. MDT Owner
www.innovativeptsolutions.com
Innovative Newsletter
ARE YOUR HIPS CAUSING YOUR BACK PAIN? (continued from outside)
INSIDE:
It is the price we pay for walking upright on two legs. However, the majority of back pain is non-specific, meaning that there is not a primary cause, such as a fracture or disc protrusion. As physical therapists, we know that a high percentage of people suffering with back pain actually have 3 common problems or a combination of them all: • Poor posture • Weak core and gluteus muscles • Poor hip flexibility How tight hip ligaments can cause low back pain Your hip joints have to travel through a very large range of motion. There are thick Y shaped ligaments that surround the hip joints called the iliofemoral ligaments, which provide support. However, with prolonged sitting over weeks, months or years, these ligaments shrink, reducing the natural movement of the hip joints. Wheneveryouwalk, insteadofyourhipsmovingnaturally, the ligaments yank and pull on the pelvis, which is attached to your spine.This causes inflammation, strain and pain to the back muscles. Furthermore, the loss of hip motion can even cause your pelvis to tilt, altering the posture of your spine and increasing strain. By improving hip mobility, back pain can typically be relieved quite quickly. When you suffer from back pain, make sure that you have an expert physical therapist look at your movement. Even though your back may ache, it may not be the source of your problem. Call us today to discover how our SPINE Program can pinpoint the cause of your pain, relieve it quickly and teach you how to maintain a healthy spine.
How Healthy Are Your Hips?
Exercise To Help With Pain
Innovative Practice News
“Keep your face to the sunshine and you cannot see a shadow.” - Helen Keller Quote of The Month:
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HOW HEALTHY ARE YOUR HIPS?
Hip Squatting Test • Keep your knees parallel facing forward. • Squat down as far as you can keeping your feet and heels flat on the floor. • If you feel a lot of pressure in your knees or calf muscles, you could have a hip movement problem. • Try again in front of a mirror. Does your body want to go to one side? This can indicate a hip motion problem on one side.
You can easily check your hip motion by doing the following tests. If you discover your hip motion is limited, you feel pain or strong discomfort, it’s time to get your hips checked by our physical therapy professionals. Try these tests and see how mobile your hips are:
Hip Mobility Test • Lie on your back with your legs straight out. • Cross one ankle above the other knee cross legged in a figure 4 position. • Keep your ankle pressed on the other leg, but now lower the raised knee to the side. Does it lower close to the ground? • Repeat on the other side and see if there is a difference. • This might indicate a hip motion problem and cause pain in the back or hip discomfort on that side.
If you are a constant sufferer from hip or back pain, please do not wait another moment. Innovative Physical Therapy Solutions can help you put an end to your pain! Call us today for more information, and discover how you can live life pain free!
www.innovativeptsolutions.com
Patient Spotlights
Healthy Recipe
Greek Turkey Burgers with Spinach
“...I can now work without feeling any pain...” “Before I came here I couldn’t reach or pick things up that were in high places without feeling pain in my right shoulder. After my time here I can now work without feeling any pain even while reaching and picking things up in high places!” - Ricky G. “I learned ways to stretch and strengthen my hip and legs.” “I came in here after a pelvis fracture in December. Walked in with both crutches, moved to one crutch then a cane. Therapy has been a life saver. Regained strength back in my left leg. I learned ways to stretch and strengthen my hip and legs. Today is February 11th and I am walking pain free!...” - Sandra M.
• 1 cup frozen chopped spinach, thawed • 1 lb 93% lean ground turkey • ½ cup crumbled feta cheese • ½ tsp garlic powder • ½ tsp dried oregano • ¼ tsp salt • ¼ tsp ground pepper • 4 small hamburger buns • 4 tbsp tzatziki • 12 slices cucumber • 8 thick rings red onion (about ¼-inch)
Preheat grill to medium-high. Squeeze excess moisture from spinach. Combine the spinach with turkey, feta, garlic powder, oregano, salt and pepper in a mediumbowl; mix well. Form into four 4-inch patties. Oil the grill rack. Grill the patties until cooked through and no longer pink in the center, 4 to 6 minutes per side. (An instant-read thermometer inserted in the center should register 165°F.) Assemble the burgers on the buns, topping each with 1 tablespoon tzatziki, 3 cucumber slices and 2 onion rings.
www.innovativeptsolutions.com
Exercise To Help With Pain: Try this simple exercise to help you feel better... Share this with a friend or family member to help keep them healthy too!
Innovative PT Coupons
Strengthens Hips
FREE 15 MINUTE CONSULT
WALL SQUAT Strengthen your quad- ricep muscles by standing with back against wall. Perform a squatting motion, slid- ing down the wall. Hold for 10 seconds. Rise up, straightening at the hip. Repeat 6 times.
(315) 786-0655 CALL TO SCHEDULE TODAY!
316 Sherman St. Watertown, NY 13601
Exercisescopyrightof
www.simpleset.net
Offer valid for the first 20 people to schedule. Expires 4/30
Practice News
INNOVATIVE PHYSICAL THERAPY SOLUTIONS Brings You Leading-Edge Techniques! Advanced training completed with IASTM Practitioner Certification: Combining Instrument-Assisted Soft Tissue Mobilization & Movement to Improve Function & Performance! RockBlades, the most powerful soft-tissue tools, are combined with therapist skill to create a dynamic impact. Our physical therapists are dedicated, highly educated, licensed health care professionals who help patients improve or restore their mobility. In many cases we help our patients reduce their pain, avoid the need for surgery, and mitigate the long-term use of prescription medications and their side-effects. Don’t settle for anything less than the BEST one-on-one, hands-on physical therapy with Innovative! Bringing you cutting-edge techniques right here in your own backyard. No need to burden yourself with costly travel to access the care you deserve!
www.innovativeptsolutions.com
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