The back is one of the most vulnerable parts of the body. You rely on it so heavily — whether it is to shoulder your emotional stresses or to physically lift something that you need to carry with you. Your back is constantly at risk. It is at risk when you drive, being one of the body parts likely to take the biggest impact in case of an accident. It is at risk when you are safely at home on your couch or at the office, where you are likely scrunched over and not caring one bit about your posture. It is at risk when you run, when you play sports, and even when you find yourself sick and are coughing so heavily that your back begins to hurt.
NEWSLETTER
APRIL 2019
DON’T IGNORE YOUR BACK PAIN Injuries are a real pain in the back.
www.manaphysicaltherapynj.com
APRIL 2019
NEWSLETTER
Don’t Ignore Your Back Pain
The back is one of the most vulnerable parts of the body. You rely on it so heavily — whether it is to shoulder your emotional stresses or to physically lift something that you need to carry with you. Your back is constantly at risk. It is at risk when you drive, being one of the body parts likely to take the biggest impact in case of an accident. It is at risk when you are safely at home on your couch or at the office, where you are likely scrunched over and not caring one bit about your posture. It is at risk when you run, when you play sports, and even when you find yourself sick and are coughing so heavily that your back begins to hurt. It is no wonder that so many people experience back injuries every year. What is a big wonder is that so many people choose to ignore their back injuries year after year! When you break an arm or get a cut on your leg, you are likely to do something about it right away. The sight of blood leaving your body or the realization that a bone isn’t sitting right is something that not many people are going to deal with for too long before seekingmedical attention. Yet when pain begins in the back, it is almost normal to ignore it. Everyone develops back pain, time to time, right?There is no reason to stress about it or overreact, right? Absolutely wrong! Understanding Back Pain Back pain may be common, but it is absolutelynotnormal.Thereareactually a lot of serious conditions that can cause your back to begin to hurt, and it is smart to have your back looked at by a physician early on so that you know exactly what is going on with your body from the get-go. Once the cause of your back pain is determined, your physical therapist will
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be able to identify the best treatment options for your body’s needs. This will likely include the following: • Targeted exercises that are specialized to the region of the back that is experiencing the most pain. These exercises are designed to help build strength and support the surrounding muscles. • Guidedstretchingdesignedto improve range of motion and flexibility. This will take into account the health and vivacityofvertebraeandanypotential stretches that may support optimal back health. • Support and guidance with an exercise routine and habit formation, especiallywithcardiovascularactivity that can stimulate improved blood circulation to the affected areas of the back, as well as strength-building activities. Attempting to undertake any of these changes on your own after you’ve experienced a back injury is both dangerous and not recommended. Workingwitha licensedandexperienced physical therapist can provide you with the guidance and ongoing support that you need to ensure that you do not experience any further injury as you attempt to heal the cause of your back pain.
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647 Route 18 South, Unit I • East Brunswick, NJ, 08816 (Next-door to Stop & Shop) “Mana rocks!!!! I came for pre-surgery physical therapy for a torn ACL and they helped me to prepare. Dr. James and the staff really know how to treat their patients. I’m looking forward to ACL surgery and a speedy recovery at Mana PT..” - Dave C. Patient Review STRAIGHT LEG RAISE - SLR While lying or sitting, raise up your leg with a straight knee. Keep the opposite knee bent with the foot planted to the ground. Repeat 6 times on both sides. Stretches Lower Back
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Getting to the Bottom of Back Pain
There are a lot of different reasons as to why you may be experiencing back pain, and ignoring any of them is not a good idea. Some of the most common issues that cause back pain to linger include: • Muscle sprain or strain • Slipped vertebrae or disc • Tear or hyperextension to the supporting muscles or tendons • Arthritis These concerns can develop as a result of a myriad of environmental issues, such as having poor posture, prolonged sedentary activity, car crash, sporting accident, stress, heavy lifting, and so on. When it comes to back pain, Don’t Wait! When you experience an injury to your back, or realize that you are experiencing regular pain as a result of an ongoing injury or overuse, it is important to find out the cause of your back pain as quickly as possible. Back pain can quickly become chronic, as a potentially small issue can become complicated when it is not addressed early on. Working with a physical therapist can help you to identify the difference between environmental causes and something more medically based.
To get started with putting an end to your back pain, contact us today at 732-390-8100.
www.manaphysicaltherapynj.com
• Back Pain & Sciatica • Neck Pain & Headaches • Shoulder Pain • Hip and Knee Pain • Elbow,Wrist&HandPain What We Treat
• Foot and Ankle Pain • Motor Vehicles Injury • Balance&Gait Disorders • Arthritis • Chronic Pain
• Running Injuries • Ergonomics
• Sports Injury • Vestibular Disorder • Work Injury
• Pre-Surgical Rehab • Post-Surgical Rehab • Neurological Disorders
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Fun & Games SUDOKU www.manaphysicaltherapynj.com
The object is to place the numbers 1 to 9 in the empty squares so that each row, each column and each 3x3 box contains the same number only once.
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Healthy Recipe BROCCOLI SALAD
Fun & Healthy Facts About Broccoli: • Broccoli gets its name from the Italian word “broccolo”, which means “cabbage sprout.” • Broccoli is loaded with a wide array of vitamins, minerals, fiber and other bioactive compounds, and is a healthy addition to your diet eaten cooked or raw. • Broccoli contains multiple potent antioxidants that may provide health-protective effects such as supporting healthy cells and tissues throughout your body. • One cup of cooked broccoli provides as much vitamin C as an orange. • Broccoli was developed from wild cabbage during Roman times, and was enjoyed immensely. Broccoli was introduced to the United States during colonial times, but did not gain popularity until the 1920’s. • Cooking methods can impact the nutrient content and health benefits of broccoli. Boiling can leach up to 90% of the valuable nutrients from broccoli, while steaming, roasting, stir-frying, and microwaving tends to preserve the nutrients. Courtesy: Dairy Council of California, Ansley Hill of HealthLine
INGREDIENTS • 2 strips low-sodium bacon • 1/2 cup ice cubes • 1/2 medium red onion, thinly sliced • 1/2 cup buttermilk • 1/3 cup reduced-fat sour cream
• 1/4 tsp finely grated lemon zest • 1 tbsp fresh lemon juice • Kosher salt & black pepper • 6 1/2 cups broccoli florets • 1/3 cup golden raisins • 2 tbsp salted roasted sunflower seeds
DIRECTIONS Combine the ice cubes, onions and 1 cup water in a small bowl. Let the onions soak for 10 minutes while preparing the rest of the salad, then drain and pat dry. Cook the bacon in a small nonstick skillet over medium-lowheatuntilcrispy,about8minutes.Transfertoapaper-towel- lined plate to drain, reserving 1 teaspoon drippings for the dressing. Finely chop the bacon strips and reserve. Whisk the buttermilk, sour cream, lemon zest and juice, reserved bacon drippings, 3/4 teaspoon salt and pepper to taste in a large bowl. Add the broccoli, onions and golden raisins to the dressing. Toss well, cover and chill for at least 1 hour and up to 4 hours. Season with additional salt and pepper. Transfer to a serving dish and top with the chopped bacon and sunflower seeds. Courtesy of: 2012 Television Food Network, G.P.
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Our Specialties
• Kinesio Taping • Trigger Point Therapy • Running Analysis • Active Release Technique
• Manual Therapy • Physical Therapy • Acupuncture • Maitland Approach
• Selective Functional Movement Assessment • Therapeutic Exercise • Pilates
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Who Do You Know That Needs Our Help? • Walk for long distances • Live an active and healthy lifestyle Do You Have Friends Or Family Unable To Do The Following: • Move without pain • Bend and move freely • Balance confidently & securely • Sit for long periods comfortably
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