Core Solutions: Is It Back Pain Or Sciatica?

NEWSLETTER New Year, New You! SAFELY REACH YOUR RESOLUTIONSWITH PHYSIOTHERAPY

Don’t forget the past! You may feel like a brand new, rejuvenated person in the new year, but your body undoubtedly hasn’t received that message. One of the biggest mistakes you can make is pushing yourself too fast and too soon. Let’s say you make a resolution to start taking morning runs in 2019. That’s great! However, if your body hasn’t been used to running in the past, you need to ease yourself into it. Your mindset may be focused on your marathon goal, but your body isn’t there yet. Start slow, perhaps with a half-mile jog around the neighborhood, then start pushing yourself to a mile, then two, then three. The gradual increase will make it much easier on your body (and a much easier resolution to keep!) than diving right in will. Starting off with that three mile run may feel liberating in the beginning, but your body will

curse you after. The new year can bring great changes, but don’t forget the past. Stay on top: Even if your resolution doesn’t leave you feeling achy or painful (and we hope it doesn’t!), we can still help you maintain your peak physical performance. Core Solutions Physiotherapy & Wellness uses advanced methods and technology, such as injury prevention screening, gait analysis, and mobility evaluation to determine what exercises and therapies would work best for aiding in your physical excellence. We can help make sure you stay on top, avoiding any potential pain or injury. Additionally, you will have a team of supporters to encourage your goals and celebrate your achievements along the way! To meet one of our physiotherapists and discuss how we can help you safely reach your resolutions, schedule a consultation today.

NEWSLETTER

We All Want To Feel Seventeen Again! IS IT BACK PAIN OR SCIATICA?

INSIDE: • Understanding Back Pain • Sudoku Puzzle • Back Pain Analysis • Healthy Recipe

Call IN & Win!

Does life ever feel like one large pain in the back? Backpain is difficult todeal with on adaily basis, yet for so many people, this is a total reality. By certain estimates, as many as 85 percent of adults in the United States struggle with back pain at some point in their lives. The most common type of back pain experienced is in the lower back, and it can happen for any variety of reasons. Being in a car accident can cause you to experience lingering back pain for years after the accident. Accidents at work can lead to similar consequences. But sometimes the cause of your back pain isn’t as straightforward. Back pain canalsodevelopforanynumberofcommonreasons — things thatyoudoeverydaywithout thinking twice. An old desk chair that doesn’t provide much lumbar support can take its toll over time, as can wearing shoes thatdon’thavemuchsupport,orevengaining weight, particularly around the stomach area.

Too many people consider back pain a normal experience of their lives and don’t immediately seek supportthatcouldmakethepainan issueofthepast. Working with a physiotherapist is, hands down, the best thing that you can do when you are looking to overcome back pain. A physiotherapist can identify the cause of the back pain and present you with helpfulstrategies thatcanstrengthenyourbackand reduce the severity of your pain. Physiotherapy for back pain often includes a combonation of targeted massage, flexibility and range of motion training, musclebuilding,and targetedstretching techniques. Using these strategies in combination with anti- inflammatory medication, as recommended by your physician, is often considered the most-efficient approach tohandlingbackpainand isrecommended by the American Academy of Orthopedic Surgeons.

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UNDERSTANDING BACK PAIN

Being educated about your back pain can help you make the right choices to overcome it as quickly as possible. One of the biggest problems with back pain is that it lingers. This leads many people to deal with back pain for years on end without seemingly any end in sight. While there is back pain that develops as a result of strain or sprain, there is also something called low back degenerative disc disease, which happens when the discs in your spine weaken. This frequently develops as a result of repetitive back injury and can also develop as a result of age. With degenerative disc disease, the space between the discs begins to collapse and become unstable and will cause back pain to develop. When you work with a physiotherapist to overcome back pain as a result of degenerative disc disease, your physiotherapist will begin by strengthening core muscle groups, which includes the abdominal wall, and will provide you with targeted massage and stretching techniques to alleviate pain. While some back pain is easy to identify as pain, such as is the case with degenerative disc disease, there are other situations in which the pain may be a bit more complicated to understand. One of the most common back issues experienced in North America is sciatica pain, and this sort of pain is often a lot more difficult to identify — especially by those who aren’t familiar with the problem. How can you tell the difference between back pain and sciatica pain? The answer is that sciatica pain is characterized by the following factors: • Constant pain is only present in one side of the buttocks or leg • The pain becomes worse when you are sitting • The leg pain develops more as a burning, tingling or searing sensation, and not as a plain ache • There is a sharp pain that occurs at times, making it sometimes difficult to stand or walk

• The pain is radiating, shooting down the leg and sometimes even into the feet and toes Sciatica pain develops in the nerves that connect the lower back to the legs, and so while the pain itself is generated from the back, a lot of time, the experience of the pain is more largely associated with the upper legs. What’s more, sciatica pain doesn’t always develop like pain in the traditional sense. Sciatica pain instead causes a buildup of tingling, numbness and weakness in the lower back and upper legs, and the pain isn’t consistent either. The sensation will typically run through the leg in waves, causing discomfort at seemingly unpredictable times. If you are experiencing back pain and you haven’t talked to a medical professional about the concern, then now is the time to take action. Working with a physiotherapist can cut your time struggling with back pain literally in half. For more information about overcoming back pain, contact us. 4 5 1 2 1 7 7 3 6 5 9 5

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Source:https://www.spine-health.com/conditions/sciatica/what-you-need-know-about-sciatica

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NOW available - Let us do the billing on your behalf. Simply bring in your insurance card and sign a couple of authorization forms and we can direct bill to participating insurers! PARTICIPATING INSURERS

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Healthy Recipe

DISCOVER HOW TO LIVE PAIN FREE

Print sudoku http://1sudoku.com It’s time to go to Core Solutions Physiotherapy & Wellness if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your physiotherapist 2. Discover why your pain has come back 3. Get your custom recovery program 1 8 2 9 7 2 6 8 4 At Core Solutions Physiotherapy & Wellness, you will receive hands-on therapy treatments by our friendly, caring health physiotherapists during focused and individualized sessions.

INGREDIENTS • 1 cup leftover bread stuffing • 4 tbsp extra-virgin olive oil • ¼ cup leftover cranberry sauce • 1 tbsp cider vinegar • 1 tsp grated orange zest TURKEY SALAD

• ¼ tsp salt • ¼ tsp ground pepper • 8 cups mixed salad greens • 2¼ cups chopped leftover turkey • 1 cup leftover roasted vegetables • 3 tbsp dried cranberries

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DIRECTIONS Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add stuffing and cook, stirring, until crisp, 8 to 11 minutes. Set aside. Whisk cranberry sauce, remaining 3 tablespoons oil, vinegar, orange zest, salt and pepper together ina largebowl.Addgreens, turkeyand roastedvegetables; toss to coat. Sprinkle with the stuffing croutons and dried cranberries.

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6 4 ATTENTION BACK PAIN SUFFERERS 5 3

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3 WE CAN HELP YOU: Be more productive at work. Prevent back and neck pain. Prevent further injury. Have more energy. Move better without pain. 5 8 2 9 4 6 9 8 1

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Call the center nearest you today!

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SCHOMBERG LOCATION (905) 939-9041

CALEDON EAST LOCATION (905) 584-6747

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Maintain Your Diet During The Holidays

Are You Struggling With Your Diet This Season? For many who have struggled with weight loss the holidays can put a damper on the most wonderful time of the year. Surrounded by traditional favorites, baked breads, rich desserts and decadent cocktails, one can almost visualize the numbers on the scale heading in the wrong direction. Fear not and RSVP yes to your festive engagements by arming yourself with these helpful tips:

• Eat before you go. As silly, as this may sound, the best way to arrive at your function and be able to pass on high calorie and high fat hors d’oeuvres is to not be plagued with hunger pangs. In addition, you will be able to make healthier food choices placing more emphasis on salads, protein and vegetables. • Avoid high sugar spirits like daiquiris, coladas and margaritas. With just two of these types of cocktails, you could consume half of your days’ worth of calories. Instead, choose light beer, red wines like pinot noir or chianti, white wines like pinot grigio or sauvignon blanc or mixed vodka club drinks with a splash of juice. Since alcohol dehydrates the body which can lead to extra snacking, be sure to drink plenty of water in between. • You can’t have your fruitcake and eat it too. Holiday desserts can be rich in sugar , fat and calories which can really pack on the pounds

especially if coupled with a high carbohydrate dinner. Try chewing on gumorsippingonaflavoredherb tea tohelpsquelch thedesire tosample a little bit of everything. But if you must indulge, choose a reasonable portion of one of your favorites or two half portion sized desserts. • Calories in, calories out. If you are going to indulge you must exercise. Exercising an hour a day, or 30 minutes at high intensity, 5 times a week will help keep your clothes fitting nicely. • 80/20 rule. Stick with a low carbohydrate diet throughout the season with plenty of protein, vegetables and healthy fats. No need to add any extra rice, pasta, cereal or bread to breakfast and lunch meals. This will allow you to partake in some decadent foods a few times a week without adding the average 5-7 pounds of holiday weight gain.

SCHOMBERG LOCATION 6048 Highway 9, Suite 13 Schomberg, ON L0G 1T0

CALEDON EAST LOCATION 15955 Airport Road, Suite 101 Caledon, ON L7C 1H9

P: (905) 939-9041 F: (905) 939-9638

P: (905) 584-6747 F: (905) 584-6787

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EXERCISES TO DO INDOORS

Yoga. Yoga provides relaxing physical activity all year long and can easily be done in your bedroom, living room or just about anywhere in the house. You can even use yoga first thing in the morning to wake up slowly and get your body warmed up for the day. Running alternatives. If you love cardio, you probably don’t want to give up that runner’s high, but you might not want to venture out into frosty conditions either. Get your heart pumping indoors with cardio exercises you can do at home, such as:

YouTube Workouts There are a lot of workout routines on YouTube. You can search “workout,” or you can search by the specific type of workout that you would like. This eliminates the need to use workout DVDs, and it allows you to mix up what you are doing to avoid boredom and lose weight fast. YouTube is also great if you want to do a traditional workout with push-ups, squats, and crunches, but are unsure on how to properly do these types of exercises. There are tons of videos that instruct you on how to use correct form as you exercise. You can keep exercising all winter—without risking frostbite. It might take you a few tries to find an indoor workout you love, but don’t give up; you might just find your new favorite activity.

• Climbing stairs • Jumping jacks • Mountain climbers • Burpees

• Jump rope • High knees

SCHOMBERG LOCATION 6048 Highway 9, Suite 13 Schomberg, ON L0G 1T0

CALEDON EAST LOCATION 15955 Airport Road, Suite 101 Caledon, ON L7C 1H9

P: (905) 939-9041 F: (905) 939-9638 P: (905) 584-6747 F: (905) 584-6787 www.coresolutionsphysiotherapy.com

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