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.
HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
BACK PAIN RECOVERY IS HERE YOU CAN LIVE YOUR LIFE AGAIN
HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
INSIDE:
MARCH 2020
• Back Pain Prevention • Meet Our Team • What Patients Are Saying • Exercise Essentials • Clinic News
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
• Poor abdominal, pelvic and back muscle coordination 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 at 423-248-3240 or visit us online at www.stlukestherapy.com.
• 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
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. Have back pain that just won’t go away? We want to help! Call us at 423-248-3240 or visit us online at www.stlukestherapy.com.
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
MEET OUR TEAM: CEDRICK MANAL I L I PHYSICAL THERAPIST
HEALTHY RECIPE CHOCOLATE SHAMROCK SHAKE!
INGREDIENTS • 2/3 cup milk of choice
Cedrick has been a Physical Therapist for almost 25 years. His expertise is in private practice with a focus on orthopedic therapy. Cedrick will also be completing his transitional Doctorate degree as well as a certification in Manual Therapy this fall. He is certified in Dry Needling and is a certified strength coach. He moved to Morristown with his wife, Irene, in 1997. They have twin boys, Diego and Lorenzo. He is originally from the Philippines. Cedrick enjoys: triathlons, golf; snowboarding; photography; hiking; family outings; picnics; playing with his kids; going out to dinner; and watching movies with Irene and their children.
• 1/3 cup canned coconut milk, or creamer • 1 frozen banana (or sub 2/3 cup frozen coconut meat) • 2 1/2 tsp cocoa or cacao powder scant 1/8 tsp salt • 1/8 - 1/4 tsp pure peppermint extract • sweetener of choice, (as desired) • chocolate chips, (optional) DIRECTIONS Blendall ingredientsuntilcompletelysmooth. Pour into a glass, and enjoy! Feel free to experiment by adding 1 tsp of instant coffee tomakea frappe,oruseanon-frozenbanana and heat ingredients on stove top to make Shamrock Hot Chocolate!
YOU CAN BE FREE OF YOUR BACK PAIN! CALL TODAY OR VISIT US AT WWW.STLUKESTHERAPY.COM
MARCH IS NATIONAL NUTRITION MONTH
OUR SERVICES
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 St. Luke’s & East Tennessee Rehab Center for a complimentary injury consultation. We will guide you so you can get back to the activities you love. • Industrial Rehab • Integrative Dry Needling • Lymphedema • Neck Pain • Nerve Function • Osteoporosis • Pediatric Therapy • Pregnancy • Rheumatoid Arthritis • Shoulder Pain • Wound Care HAS YOUR PA I N COME BACK? 1 2 3 • Anodyne Therapy • Aquamed Dry Hydrotherapy • Aquatic Therapy • ATM (Acute • Back Pain • Carpal Tunnel • Fibromyalgia • Graston • Hand Therapy • Incontinence Therapeutic Movement)
Help Us Spread the Word With Your Friends and Family About the Benefits of Eating Healthy!
WHAT PATIENTS ARE SAYING
I recommend this group to everyone. I love all of them. They make you
feel like family! They really try to do everything possible to make you better.” - K.P.
EXERC I SE ESSENT I AL S USE THIS EXERCISE TO STRENGTHEN BACK MUSCLES
Exercisescopyrightof
901 E. Morris Blvd Morristown TN 37813 423-586-6866 1526 Bridgewater Lane Kingsport TN 37660 423-248-3240
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.
407 Fourth Street Newport, TN 37821 423-248-3240
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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