For some, back pain is a daily occurrence that dictates the way you live your life. Every movement, every motion is determined by the pain in your back. Standing, sitting, laying down, driving, walking or running — the pain persists.
Physical Therapy N E W S L E T T E R
LIVING LIFE WITHOUT BA CK PA I N IT’S TIME TO SAY GOODBYE TO BACK PAIN, ONCE AND FOR ALL!
Exercise Essentials Try this exercise to relieve back pain!
Summer Fitness Tips for working out safely this season!
Home Exercise Spotlight Do these exercises to stay fit during quarantine!
Physical Therapy N E W S L E T T E R
L I V I N G L I F E W I T H O U T BACK PA I N !
For some, back pain is a daily occurrence that dictates the way you live your life. Every movement, every motion is determined by the pain in your back. Standing, sitting, laying down, driving, walking or running — the pain persists. In ages past, back pain was difficult to treat. If you experienced back pain, whether as a result of a work injury, trip-and-fall accident, or even just as a result of aging, the answer was almost always the same: head home, take a long rest, and give your back time to heal. This isn’t the way that things go anymore, and for several reasons. To start, the world isn’t as forgiving. Heading home and taking a long rest until your back is healed may work for some, but not for most. With deadlines and carpools and work schedules to keep up with, there needs to be an alternate solution to dealing with back pain that doesn’t require you to completely remove yourself from your responsibilities. What’s more, recent research indicates that resting may not actually be the ideal solution for long-termback care. Spending toomuch time on the couch or off your feet can cause the back muscles to weaken and can even weaken bone strength. This could lead to more long- term issues with back pain—not fewer. Exercise, in general, is shown to increase strength and flexibility, supporting healthy muscles and bones, and therefore supporting ideal back health. Physical Therapy for Back Pain While rest and relaxation can help you overcome the immediate pain of a back injury, and may even be recommended by your physician in the early days following an injury, it is not a long-term solution. Physical therapy offers a long-term solution to back pain by using targeted exercises that focus on the cause of the pain. Through a combination of strength and flexibility training that focuses on muscle development and joint movement, physical therapy can address the underlying cause of the pain and significantly improve your quality of life. Understanding the Why and How There are a lot of different reasons that back pain can develop. Even when you break down injuries, whether from overuse or athletic
pursuits, there are different problems that can develop. Sprains and strains are common, but so are issues with the vertebrae, blood flow, and even concerns regarding the spinal nerves. You might be amazed to discover the different factors that could be influencing your back health. Such as: • Your personal level of physical activity, including how often you exercise and the intensity of your typical workouts. • The types of shoes that you wear, in addition to how frequently you walk in different types of shoes, particularly shoes that lack support or those with high heels. • Prolonged engagement in sedentary behavior, including sitting at a desk for eight hours or more consecutive days of the week, or spending free time on the couch or otherwise relaxed. Aerobic activity and strength training exercises actually make it possible to reduce your risk of injury and to improve your ability to overcome back pain by strengthening the vertebrae and improving blood flow and nutrient disbursement throughout the back. When you are inactive, blood flow can actually become impeded, and this can have a negative effect on the overall health of your back and spine. How Physical Therapy Helps Anyone who has struggled with back pain can tell you plain and simple: When your back is hurting, there is no way to pretend that it isn’t. Simply going from sedentary activity to being active and healthy isn’t an option — at least not so easily. It takes time and effort, and when back pain is obstructing you from getting started, it requires help. Physical therapy can help you overcome back pain by giving you the knowledge and support necessary to help your back feel better, giving you the option to get off the couch and push yourself to reach new goals. Working with a licensed and experienced physical therapist ensures that you do not take on too much too quickly, but instead are guided through the process of healing with gradual steps. For more information about overcoming back pain, call us at (773) 541-2020 today!
Schedule your consultation with physical therapist today by calling 773.541.2020 !
Learn more by visiting our website at LoopPT.com
WO R K O U T S A F E L Y T H I S S E A S O N : F I TNESS I N THE SUMMER
4. Summarize your intervals. To keep your fitness level up, do your regular cardio at a slightly slower pace, but add in 30-second speed bursts every three to five minutes. You’ll maintain your conditioning and burn more calories without having to go all-out the entire time. 5. Refuel with fruit. They’re more than 80 percent water, so fruits such as grapes, watermelon, cantaloupe, and honeydew are a tasty way to replenish fluids and boost your energy post-workout. Keep
The thermostat may be climbing, but that doesn’t mean you have to forgo your outdoor fitness routine! Here are some helpful tips to make your summer workouts safe and effective. 1. Adjust your body temperature. Hop into a cold shower before your workout. Studies show that a pre- exercise cool down improves performance in the heat — probably because it lowers your heart rate as well as core and skin temperatures. 2. Get the dirt. Try to walk, run, or cycle on dirt or gravel paths, since asphalt and concrete tend to radiate heat and reflect the sun’s rays, making you feel hotter. Live near water? Take advantage of the breeze on even steamy days; if possible, start out with the wind at your back, so when you’re finishing you’ll be running into a headwind, which feels cooler. 3. Cool down with essential oils. Dabbing a few drops of peppermint or eucalyptus oil on the back of your neck and at your temples just before your workout provides a cooling effect and also opens up your nasal passages, so you can breathe a little easier when the air is humid.
them frozen or grind them into a smoothie for a refreshing treat! Put the cool factor back into your workout routine with these tricks this summer! Always remember to stay hydrated and listen to your body to avoid dehydration or stressing any muscles.
WHAT PATIENTS ARE SAYING! “Since I have startedat LoopPhysical Therapy, I have noticedan extraordinary decrease in pain and a steady increase in motivation to be more active and healthy! The therapists are extremely skilled, very patient, and have the answers to all my questions regarding diet, exercise, and body function. They push you to live a more healthy and active lifestyle and give you frequent suggestions! In my personal experience, I have lived with back pain for several years. Since I am only 20, I thought I may have to live and endure lumbar pain for the remainder of my days or be cornered into having surgery. However, with the help of my personal therapist Gigi, I have been able to start doing things I enjoy, such as basketball and lifting with less pain afterwards. Although therapy can be challenging at times, I know that it is necessary in order for me to get better and feel better. I am constantly encouraged to keep pushingmyself by the staffmembers: TJ, Gigi, Aysin. They give you the feeling that they’re there to help and want to rid you of pain, instead of the feeling that you’re just going to do therapy. They’re awesome!! They never fail to greet you with a smile both on the way in and on the way out. Before you choose any mainstream physical therapy places, you should seriously consider Loop Physical Therapy!!” — Carlos L.
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Did you know we can see you for PT with or without a doctor or other healthcare provider’s referral? One of our physical therapistswill evaluate you, and customize a treatment plan to reduce your painand get youmoving better. Refer yourself or someone you care about!
Learn more by visiting our website at LoopPT.com or schedule your consultation today by calling 773.541.2020 !
H OM E E X E R C I S E S P O T L I G H T
BRIDGES Begin on your back. Bend your knees and keep your back flat on the ground. Gently, contract your abdominals and hold to keep your back flat as you move up into the bridge position. Remember to breathe. Gently, squeeze your butt muscles and lift your hips off the ground. The goal is to have your hips aligned with your knees and shoulders.
Sitting at home during the quarantine can cause body parts to become stiff and uncomfortable. Fortunately, at Loop PT, we are compiling exercise tips and videos just for you, so you can stay active while also practicing responsible social distancing at home! These core exercises we’ve prepared for you can help relieve discomfort and prevent pain fromoccurring. However, if you notice any pain while performing these exercises, make sure to stop and consult with your physical therapist. If you have any additional questions, you can always feel free to call or message us at any time!
BIRD DOG Start on your hands and knees. Brace your abdominals and keep your back flat. Slowly raise one arm straight out in front of you while simultaneously raising your opposite leg back behind you until both limbs are straight and parallel with the ground. Make sure not to arch your back. Lower themback down and repeat with your other limbs. LOWER TRUNK ROTATIONS Start by lying face up on the floor with your knees bent. Allow your knees to slowly drop to one side. Your lower back should rotate, but your shoulders should stay flat on the ground. Bring your knees back up and then drop them to the opposite side.
Just because you’re home, for the time being, doesn’t mean you can’t remain active. If you have any other questions, or if you would like further assistance on staying active during the quarantine, call or message Loop PT to speak with a physical therapist. For more information about staying active while at home, call your physical therapist at Loop PT at 773.541.2020!
DO YOU KNOW ABOUT TELEHEALTH? Telehealth is a way for us to provide virtual physical therapy services to patients in their own homes! Telehealth services can be accessed via your smartphone or computer and allow you to meet and chat with your physical therapist about your treatment plan without coming to the clinic.
HEALTHY REC I PE BERRY SMOOTHIE Ingredients • 1/2 cup water • 1 cup blueberries • 1/2 cup acai
• 1/2 cup aloe vera • 1 tsp. maca • 2 tbsp. agave
Directions In a high-speed blender, combine all ingredients until smooth.
By providing care virtually, we are able to give extra comfort and protection for clients with higher risks of COVID-19 infection. In addition to allowing for the practice of social distancing, as recommended by the Centers for Disease Control and Prevention, Telehealth also has other benefits for patients, such as quicker screenings and assessments. To learnmore about our Telehealth services, call 773.541.2020 today or visit our website at LoopPT.com
For additional nutritional information, visit us at LoopPT. com or call us today to set up a dietary consultation with our team member, Aysin Yavuz!
Learn more by visiting our website at LoopPT.com or schedule your consultation today by calling 773.541.2020 !
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