Move to Live Newsletter by Choice Physical Therapy
Move to Live Your Resource to Moving Well and Living Life DOMO ARIGATO MR. ROBOTO!
We all know that catchy song made popular by Styx in the early 80’s (yes, for those that know me well, there is absolutely 0% chance I knew any of that information before looking it up on Google). Just because we like the song doesn’t mean we should be doing our best Mr. Roboto impressions throughout the day. You know what I’m talking about: (continued inside)
INSIDE: • Domo Arigato Mr. Roboto! • Understanding Your Back Pain • Patient Success Spotlight • Exercise Essentials
www.choiceptny.com
Move to Live Your Resource to Moving Well and Living Life
DOMO ARIGATO MR. ROBOTO!
(continued from outside)
page article) here’s a quick trick you can implement tonight! Our neck has a natural curve to it. If that curve isn’t properly supported throughout the night it will place undue stress on the muscles and joints of your neck. Ever wake up with a numb, rubbery arm because it’s been jammed under your pillow for who knows how long? Ever catch yourself doing the pillow burrito? Rolling and folding it up to prop under your head? All of those things are signs your neck is in need of more support. Simple trick: take a towel and roll it length-wise as it’s about 2-3 inches in diameter. Slide that into your pillowcase so whether you’re lying on your back or your side, the curve of your neck will be fully supported. “But Joe, I move all over the place at night!” The beauty here is that the towel roll is in the pillow case and should stay put, unlike that pillow burrito which is destined to wind up unfolded and on the floor. No good. Adjust the diameter of your towel roll to see what’s best for you! After you try this please let me know how it worked out for you! Feel free to send a Domo Arrigato (Japanese term for “thanks a lot”) my way! If you’re a stomach sleeper with neck pain we have some tricks up our sleeve as well: joe@choiceptny.com for some helpful tips.
Me: “Hey, how long’s your neck been bothering you?”
You: (slowly turning your entire torso in unison as if you’re in a body cast from the waist up, eye brows raised high and eyes straining to see further to the side) “My neck? Just gets a bit stiff now and then…it’s worse in the morning” Our neck, the cervical spine for those that wish to brush up on their anatomy, is made up of seven vertebrae. Those bones connect to one another to form joints which allow for motion. Each joint in the neck serves a purpose and allows us to move, or not move, well. Headaches, ringing in the ears, neck pain, shoulder blade pain, arm pain, as well as numbness/tingling in the hands all can be related to something going on the region of your neck. Posture plays a HUUUUUGGGGEEE (insert your favorite car commercial joke here) role in the health of your neck. When we discuss posture we’re usually talking about how we sit at our computers, how we hunch over our phones, tablets, etc. We immediately talk about our waking hours. Your sleeping posture is just as if not even more important.
Sleep well this month! Joe
Whether your a back sleeper or side sleeper (stomach sleepers aren’t a lost cause but much harder to help with regards to neck pain in a one
www.choiceptny.com
UNDERSTANDING YOUR 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 physical therapist to overcome back pain as a result of degenerative disc disease, your physical therapist 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 the United States 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 physical therapist can cut your time struggling with back pain literally in half. For more information about overcoming back pain, contact us.
518.203.6761
Exercise Essentials Try this exercise to relieve sciatica pain.
Easy Crock Pot Cobbler
INGREDIENTS • 2-Cans of your favorite pie filling (apple, peach, cherry) • 1-Box yellow cake mix (spice cake mix works well with apple or peach)
Relieves Sciatica Pain
www.simpleset.net
FOUR POINT TRUNK FLEXION & EXTENSION Start on hands and knees. Arch your back up to the ceiling as high as you comfortably can, and hold. Then, arch your back the opposite direction as low as you comfortably can, and hold. Repeat 6 times.
• 1 stick of butter
INSTRUCTIONS Pour pie filling in the bottom of your crock pot. Cover with cake mix, do not stir. Cut butter into pieces and place on top of cake mix. Place the lid on the crock pot and cook on low for 2 to 3 hours. Serve with ice cream and enjoy!
CALL TODAY! 518.203.6761
Fun & Games: Name Matching!
Patient Success Spotlight
FIRST NAMES: Joe Erin Sarah Griffin
MIDDLE NAMES: Elizabeth Michael Hart
James Donald Lee Mae Elizabeth Ann Ashley James Dominic Marie Daniel
Lucy Cody Tom Casey Kate Donna Nicole Anne Mason Torey
www.choiceptny.com
#Choose2GiveBack
Team Choice PT had a blast lifting a combined 70,015 lbs in 15 minutes at a the “Pounds for Hounds” event hosted by Infinity Albany to benefit the Mohawk Hudson Humane Society . Thank you so much to everyone who participated in our Facebook Check-In Challenge, and over the course of a month with over 150 check-ins we were able to donate $600+!! It was a fun way to spark some healthy intra-office competition, and give back to a great cause.
Always Grateful, Erin : )
P.S. Team Griff and Mason took home the trophy!
www.choiceptny.com
HELP US CELEBRATE! COUNTDOWN TO SPEIGLETOWN!
DETIALS ON BACK!
COUNTDOWN TO SPEIGLETOWN!
The appointments are free, but are limited as each PT only has 7 spots available spots. Call (518) 203-6761 now to schedule your Free Exam!
Hey Everyone!
We’re getting SUPER close to the opening of our brand new Speigletown Rd clinic! We want to do something special to celebrate! This is our BIG THANK YOU for allowing us to help you move well and get back to living your life. To thank you we are having a day of completely Free Screens for: • All past clients who have not been seen in PT in more than 3 months • All present clients who have another problem currently not being treated • All loved ones, family, friends, neighbors and co-workers of our past and present patients If you are a past or present patient then call (518) 203-6761 to schedule your Free Exam! If you are referring a friend or family member, you can give them the certificate included in this letter and have them call us at (518) 203-6761 to schedule their Free Exam.
The Free Exam is ideal for people suffering with:
• Lower Back Pain • Arthritis • Sciatica • Neck Pain
• Headaches • Shoulder Pain • Knee Pain • Problems Walking
If you are having pain or problems with day to day activities such as walking, standing, sitting for long periods, going up or down steps, getting in and out of the car, sleeping or driving, then this is an excellent opportunity to see one of our therapists and find out the cause of your problem. Call (518) 203-6761 to schedule your Free Screen for Tuesday October 1st.
Sincerely, Joe & Erin
PS – As a Special Bonus, all people attending a Free Screen on Oct. 1, will receive a Free Report: “The Seven Secrets to Permanent Relief for Neck and Back Arthritis” PPS – In honor of the Speigletown Rd Clinic Opening, we will be giving away a copy of Painful Yarns by Lorimer Mosely (awesome resource to understand pain & where it comes from, a must read!). This is going to the first 10 people to schedule a Free Screen for Oct 1. Those first 10 people will also be entered into a drawing for a new Fit Bit! 30 MINUTE 1-ON-1 APPOINTMENT (518) 203-6761 CALL TO SCHEDULE TODAY FOR OUR FREE EVENT ON OCTOBER 1 ST !
The day of Free Exams will be on: TUESDAY, OCTOBER 1, 2019
The Free Exam consists of a 30 minute one-on-one appointment with one of our super cool Physical Therapists. You’ll have the chance to talk with your PT about the history of your problem. They will take measurements to test how well you are moving and where you may be compensating. After a thorough screen, they will give you a written copy of:
1. Which structures are causing your symptoms
2. Where your body is compensating causing stress on the painful structures
3. A plan for successful treatment.
LIMITED SPOTS AVAILABLE!
Good for event on 10-1-19
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