Rebound: Is Back Pain Slowing You Down?

The Newsletter About Your Health And Caring For Your Body NEWSLETTER REBOUND FITNESS & REHABILITATION

OVERCOME BACK PAIN & GET MOVING AGAIN! IS YOUR BACK PAIN SLOWING YOU DOWN?

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. (continued inside)

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The Newsletter About Your Health And Caring For Your Body NEWSLETTER REBOUND FITNESS & REHABILITATION

OVERCOME BACK PAIN & GET MOVING AGAIN! IS YOUR BACK PAIN SLOWING YOU DOWN?

(continued from outside)

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: • Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility • Bad 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 problem. Medication might mask the pain, but it won’t cure the problem’s root cause.  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. Back Pain Prevention 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 right, make sure you’re facing the object. Squat, 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 StrengthTraining Your body has hundreds of muscles.These muscles protect and control 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. It never hurts to visit a physical therapist, either.Get regularcheck-ups,andmakesureyourbody is ingoodcondition. If you have a history of back 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.

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How To Take Care Of Your Back

1. Make Good Posture A Habit When you are standing, feel that the weight in your feet is going through your arches. Stack your knees over your ankles, your pelvis over your knees, and your shoulders over your pelvis. Let your head be in a relaxed position without your chin poking forward. Good posture doesn’t mean holding yourself up like you’re in the army. You should be comfortable, though it might still take time to get used to a new posture, even if it’s a better one. While sitting, make sure you’re using the backrest without your shoulders slouching or your head far forward and your feet are on the floor. 2. Lift Properly Picking things up is a normal part of our day. Even if you pick up something light, your back muscles have to lift the weight of your upper torso and control that movement. Make sure you always face what you need to pick up, squat keeping your spine straight and push with your leg muscles. This helps reduce the excessive pressure on your spine. 3. Stay Flexible Flexibility is key to maintaining a healthy back. By keeping your body flexible, the normal forces of movement and lifting can be distributed across the spine, rather than focused on a few segments, which can then fail. An easy stretching routine every day can keep you feeling great and put a spring in your step. 4. Stay Strong You have hundreds of muscles, which control the movement of your spine. Major muscles that support the spine are called your core and include your abdominal, pelvic, spinal and hip muscles. By keeping your core muscles strong, you support your spine and have the ability to easily control lifting, quick movements, bending and a lot more.

5. Physical Therapy Our physical therapists are experts in evaluating spine and body movement. Byhavinga regularcheckup,youcanmakesureyourbody is ingoodcondition to tackle the activities you love. If you have a history of back pain, injury or are currently experiencing aches and pains, we can analyze your problem and construct a treatment program that will work best for your individual problem. With soothing hands-on therapy and targeted exercises, we can help you return quickly to feeling your best. Even if you suffer from severe pain, we can help you get out of pain and living the life you deserve. Call us today to schedule an appointment at (847) 714-7400. Exercises of the Month Try this movement if you are experiencing back pain.

No Bake Chocolate Peanut Butter Energy Balls

INGREDIENTS • 2 cups of old-fashioned rolled oats • ½ cup of ground flax seed • 1 tablespoon of black chia seeds • 1 teaspoon of cinnamon • ½ cup of raw honey • ½ cup of peanut butter • 1 teaspoon of vanilla extract • 1 scoop vanilla whey protein powder • ½ cup of dark chocolate chips

Strengthens Core

www.simpleset.net

SUPPORTED BRIDGE Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by your fingertips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times.

INSTRUCTIONS 1. Add rolled oats, ground flax seed, chia seeds, cinnamon, honey, peanut butter, vanilla extract, and vanilla protein powder to food processor. 2. Pulse until ingredients are blended (about 7-9 times). 3. Add mixture to a large bowl, add in chocolate chips. Stir to combine. 4. Form energy bite mixture into 1” balls and place on parchment paper lined baking sheet. 5. Cover and place in refrigerator for 2 hours. 6. Serve!

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Athlete Success Spotlight

KAYLA HENNING // EVANSTON Women's Basketball

"I came to Rebound Fitness after tearing my ACL. I was very nervous about the process due to it was my first major injury. The first day that arrived I was immediately welcomed by the team and felt a sense of care from everyone that would be helping me through my recovery. I ultimately felt at ease. I knew that the recovery was long and that I would not be in great shape but Greg found ways to incorporate cardio into my therapy while not being able to run and having limited lower body movement.The team had me doing new exercises every time that I came which made it easier to stay motivated. I also grew relationships with the teammembers, who have proved to be constant motivators throughout the long process. By the end of each session I felt that I had gotten a workout rather than just a physical therapy session. I was most impressed with the time that was spent focusing on how my injury happened, in order to prevent it from happening again. Greg analyzed the way that I moved and even watched film frommy season. He came up with the conclusion that because I had a weak core, there was tons of pressure placed on my hips which would eventually become fatigued and put the pressure onto my knees. Now that he knew this information we worked on not only strengthening my knee but my core and hips. We started working on the way that I move and how to use different muscles. This makes me feel more confident about returning to play at a high level of competition and not worrying about re-injury. I have already noticed that my balance, core and joint mobility is better than it was even before my injury. Since coming to Rebound Fitness, I have gained important knowledge about the way that my body works and feel that I am on track to returning, to my sport, as a better athlete than I was previously. I look forward to my return to play and a continued relationship with the staff at Rebound Fitness and Rehabilitation in order to continue to grow as an athlete." - Kayla Henning

Coupon Corner

Physical Therapy at Rebound

muscular-skeletal disorders. We are proud of the fact that many physicians are our clients, including a number of orthopedic physicians. We believe they recognize the unique, long-term benefits of our approach. The strength and performance training at Rebound Fitness has contributed to high-school athletes receiving athletic scholarships or acceptance to these universities: the University of Notre Dame, Princeton University, Northwestern University, Harvard University, the University of Georgia, Stanford, the University of Arizona, the University of Illinois, and Eastern Illinois University.

REBUILDING YOUR PHYSICAL HEALTH Rebound Fitness was founded in 1994 by Greg Cadichon with a singular vision to provide comprehensive physical therapy combined with athletic training. Rebound Fitness currently serves a loyal patient base in three locations, one in Northbrook, one on the campus of Stevenson high school and the other on the campus of Robert Morris University - Chicago. Rebound Fitness provides a unique approach to physical therapy and athletic training. We integrate the skills of the medical doctor, physical therapist and athletic trainer to accurately diagnose and create a custom plan for injury management. This approach leads to significantly better outcomes in terms of rehabilitation and performance to patients with orthopedic injuries or

FREE 15MIN. DISCOVERY SESSION CALL TO SCHEDULE TODAY! 666 Dundee Road, Unit 1002 Northbrook, IL 60062 (847) 714-7400 We Look Forward To Hearing From You!

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