Health & Wellness Newsletter by Kerrville Physical Therapy Center
Health &Wellness The Newsletter About Your Health And Caring For Your Body
“Celebrate the holidays Without Fear Of Pain!” GETTING TO THE CORE OF BACK & NECK PAIN
If you suffer from an aching back or neck pain, it could simply be that your core muscles are weak. You may have heard of the term “core”, but what is it? Your core is the foundation of your body and like a building, needs to be strong and supportive. If your foundation is weak or crooked, then the other structures, which rely on this, will not function properly. However, unlike a building, your core needs to not only be strong and supportive, but also move. The timing and strength of the various muscle contractions is critical for your proper body function. When it isn’t, abnormal strains occur to your spine, causing a lot of common aches and pains. Your core muscles consist of a wide variety of skeletal muscles that keep
you erect and help you move around on two feet. The core is a group of muscles in the pelvis, spine, abdominal and upper thigh areas. These muscles are arranged in different angles that are layered to give you support and stability. Why do most people suffer from back pain? Most people will experience back pain sometime in their life due to core muscle weakness. When the spinal joints, hip joints, sacroiliac joints and the muscles of the abdomen, pelvis, spine and hips don’t move well, a resulting strain occurs on the spine. This causes pain and can occur at any stage of life. However, this typically happens as we become older and less active as adults.
kerrvillephysicaltherapy.com
“Do You Have A Strong Core?” UNDERSTANDING CORE WEAKNESS
How does the core become weak? A simple answer; use it or lose it. Our lifestyles today put us more at risk with prolonged sitting at work, sitting in the car, bending forward, watching TV, poor posture and many other factors which contribute to core weakness. Once the core is weakened, the weight of your body rests on your spinal discs, joints and ligaments causing long term damage. Medication, injections and other treatments can help with pain control, but do not address the root cause of the problem, which is core weakness. If you have ever had a surgery that involves cutting through the abdominal or pelvic walls, this weakens the core. In addition, prolonged illness and bed rest also weaken the core. Another common reason for core weakness in women is from childbirth and c-sections. This severely weakens the core. The answer to helping most back pain suffers and preventing future injuries, is
to strengthen the core with professional help. Specialized training and exercise techniques can be done to strengthen your core, relieving stress on the spine. Physical Therapists are the medical professionals most uniquely qualified to evaluate and treat back pain resulting from core weakness. Working with your physician, we thoroughly evaluate your movement, alignment and strength. After we determine where the root cause of the problem is coming from, we then put together a comprehensive treatment plan to help restore core strength and movement. This helps you to not only have relief from back pain, but teaches you the right exercises, posture and movement to prevent future problems and maintain a strong, healthy core. To see how we can help you have a strong core and relieve your back pain, call us today or go online for more information.
kerrvillephysicaltherapy.com
Patient Success Spotlight
I always felt so much better after each session!
“Released today! This place is awesome! They really made it fun and easy to get back to normal! Can’t thank them enough! I always felt so much better after each session! Glad to be well again, but sure will miss them! HIGHLY, HIGHLY recommend!” - Lucy W.
DO YOU HAVE ACHES & PAINS?
• Pain while bending or reaching? • Stiffness or swelling? • Difficulty standing for > 20 mins?
• Pain when trying to sleep? • Pain when driving > 30 mins? • Radiating pain to the back?
ASK YOUR NEIGHBOR ABOUT US! Talk to One Of Our Physical Therapy Specialists Be In A Better Mood • Have More Energy • Enjoy Activities Pain Free
FREE NECK PAIN ANALYSIS
Call To Schedule Today (830) 896-7377
Offer valid for the first 25 people to schedule. Expires 01-28-18. Doctor referral will be required for continued therapy
THINK KERRVILLE PHYSICAL THERAPY CENTER FIRST
Why You Need To Come In For An Appointment: • Move without pain • Bend and move freely • Balance confidently and securely • Walk for long distances • Live an active and healthy lifestyle
CALL TODAY (830) 896-7377 kerrvillephysicaltherapy.com
Take Care of Your Aches & Pains Before It’s Too Late!
Holiday Recipe
Chocolate Hazelnut Biscotti
INGREDIENTS • 1 1/3 cups all-purpose flour • 1/2 teaspoon baking powder • 1/2 teaspoon baking soda • 1/4 teaspoon kosher salt • 1/2 cup butter, sofftened • 1/2 cup chocolate hazelnut spread • 1/2 cup sugar • 1/2 cup brown sugar
• 1 egg • 1 teaspoon vanilla extract • 3/4 cup chopped toasted hazelnuts
DIRECTIONS Preheat the oven to 375 degrees F. In a medium bowl combine the flour, baking powder, baking soda, and salt. Set aside. In another medium bowl combine the butter, chocolate hazelnut spread, sugar, and brown sugar. Using an electric mixer, cream the ingredients together, about 4 minutes. Add the egg and vanilla and beat until smooth, about 1 minute. Using a wooden spoon or rubber spatula, stir in the flour mixture until just combined. Add the hazelnuts and stir until just combined. Using a tablespoon measure, spoon out the cookie dough onto a cookie sheet, spacing the mounds about 4 inches apart. Use the tines of a fork to flatten the cookie dough. Bake until lightly golden around the edges, about 10 to 12 minutes. Use a metal spatula to transfer the cookies to a wire rack and let cool.
Exercise Essentials Try this exercise to keep you moving...
Helps back pain
DEAD BUG HEEL TOUCHES Lie on back, hands up, knees up and engage your core. Slowly lower one heel to the ground. Alternate sides. Keep core engaged. Repeat 7 times.
Exercises copyright of
www.simpleset.net
Strengthens back
PLANK FOREARMS & KNEES Position yourself on forearms and knees. Make your body flat as a plank from head to feet. Keep trunk engaged, do not let lower back arch.
The above exercise is designed to be performed under the instruction of a licensed physical therapist.
kerrvillephysicaltherapy.com
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