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 U.S. 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.
BACK PAIN RECOVERY IS HERE YOU CAN LIVE YOUR LIFE AGAIN
WWW.CORNERSTONE-PT.NET
INSIDE: Back Pain Prevention • Have You Met Your Annual Insurance Deductible? • What Patients Are Saying Exercise Essentials • Recipe
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 U.S. 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 American Physical Therapy Association covers each of these, but the following are leading causes: BACK PAIN RECOVERY IS HERE YOU CAN LIVE YOUR LIFE AGAIN
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. Medication might mask the pain, but it won’t cure the problem’s root cause and can lead to adverse side effects and addiction if abused. 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, physical therapy 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 just won’t go away? We want to help! Call us or visit us at www.cornerstone-pt.net
• Spinal and abdominal muscle weaknesses • Bad posture and bad sleeping positions • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility • Poor abdominal, pelvic and back muscle coordination
BACK PAIN PREVENTION S I MP L E S O LU T I ON S F O R A L I F E F R E E F ROM PA I N
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 first facing the object and standing as close as possible. Then squat while 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 Yourbodyhashundredsofmuscles.Thesemusclesprotectandcontrol your spine. By lifting weights, running and swimming, you can keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements. Itneverhurtstovisitaphysicaltherapist,either.Getregularcheck-ups, andmakesureyourbody is ingoodcondition. Ifyouhaveahistoryofback 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. Take charge of your back pain by calling us (Leesburg: 703- 794-5581, Lansdowne: 703-794-5587) or visiting our website at www.www.trademarkpc.com. Take charge of your back pain by calling us or by visiting our website at www.cornerstone-pt.net. We can help get your life back.
Sources: www.apta.org•www.acatoday.org/Patients/Health-Wellness-Information/ Back-Pain-Facts-and-Statistics•www.ninds.nih.gov/Disorders/Patient-Caregiver- Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet
EXERC I SE ESSENT I AL S USE THIS EXERCISE TO STRENGTHEN BACK MUSCLES
SLOW COOKER PUMPKIN PIE OATMEAL
INGREDIENTS: • Cooking spray, butter or coconut oil • 1 cup steel-cut oats
• 2½ cups water • 1 cup pumpkin • 3 tbsp maple syrup • 1½ cups unsweetened almond milk • 1 tsp vanilla • 1 tsp pumpkin pie spice • 1/2 tsp cinnamon • ¼ tsp salt
Bird Dog 4-Point Arm & Leg Raise Begin by placing your knees and hands on the floor, with your hips and shoulders at a 90° angle. While keeping stable and engaging your core muscles, lift one arm and an opposite leg straight out toward the horizon, with your thumb pointed to the ceiling. Place both arm and leg back down to starting position. Perform 10 repetitions and then repeat this exercise with the opposite arm and leg. To build stability, this exercise can first be performed using only the arm or leg, and the opposing arm or leg can be added once ready for progression.
DIRECTIONS: Coat your slow cooker with cooking spray, butter or coconut oil. Add all the ingredients into slow cooker and mix well. Cook on low for 6-8 hours. If you have a programmable slow cooker, set it to cook on low for 7 hours and then switch to warm. In the morning, give the oats a good stir as the oats will settle to the bottom. Portion into a bowl to serve and top with pecans, maple syrup and almond milk.
Exercisescopyrightof
Alwaysconsultyourphysical therapistorphysicianbeforestarting exercises you are unsure of doing.
YOU CAN BE FREE OF YOUR BACK PAIN! CALL TODAY OR VISIT US AT WWW.CORNERSTONE-PT.NET
HAVE YOU MET YOUR ANNUAL INSURANCE DEDUCTIBLE?
Keep up with your physical therapy exercises to relieve pain and prevent further injuries. If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call Cornerstone Physical Therapy for a complimentary injury consultation. We will guide you so you can get back to the activities you love. HAS YOUR PA I N COME BACK? 1 2 3 ORTHOPEDIC CARE • Strains/Sprains • Neck & Head Aches • Low Back/Spine Conditions • Arthritis/DJD • Tendonitis • Surgical Repairs/Reconstruction • Manual Therapy ONCOLOGY REHAB • Cancer Related Fatigue • Post-mastectomy Pain • Neuropathy (including balance and coordination) • Lymphedema • Surgical or treatment-related recovery SPORTS MEDICINE • Injury Assessment, Treatment, Education & Prevention • Knee, Shoulder, Foot and Ankle Rehab • Overhead Athlete (Throwing Injuries) • Sports Performance Enhancement
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? Need to work on your core? Let us help you get a head start for 2020. Contact us today to schedule your appointment.
WHAT PATIENTS ARE SAYING
“It was wonderful to have my back and hip pains alleviated and begin to enjoy activities I once had put on hold.”
My experience with Cornerstone has been exceptional. It was wonderful to havemybackandhippainsalleviated
and begin to enjoy activities I once had put on hold. The staff as a whole was a pleasure to work with. I would most certainly recommend this facility to others.
– Carolyn M.
www.cornerstone-pt.net
Page 1 Page 2 Page 3 Page 4Made with FlippingBook flipbook maker