BlueSkyPT.Getting to the Core of Back and Neck Pain

Back and neck pain are two of the most common issues that American adults experience. This puts a huge physical and economic burden on working Americans: neck and back pain are two of the leading needs for medical intervention and two of the most common causes people have to miss work. While these may feel like two separate issues, it is common that neck pain and back pain are actually related. Core strength can have a huge impact on your overall health and wellness, and when your core is weak, it could add up to weakness in your neck and back.

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Pain, Pain Go Away!

A L S O I N S I D E : How Physical Therapy Can Help You • Nutrition Tips For A Healthy Summer Patient Success Story • Make Hydration a Habit! • Healthy Recipe Getting to the Core of Back and Neck Pain

Pain, Pain Go Away! Getting to the Core of Back and Neck Pain

neck pain by improving range of motion, using targeted manual therapy techniques, and by improving strength and stabilization of various muscles. In many situations, neck pain can be treated by improving core strength. Back Pain 101 Severe back pain impacts more than half of the population, and many of those with pain in the back as a result of injury end up with chronic pain. Once back pain develops, many people begin modifying their movements as a result, causing their back to compensate for the injury by putting pressure on other muscles that eventually just leads to more back pain. For this reason, back pain can frequently become a Catch-22 — avoiding the things that hurt your back could actually lead you to develop more pain in the future. Working with a physical therapist is the best way to cut your back pain issues in half. Physical therapy can address back pain by helping to improve your range of motion, strengthen the muscles in your back and surrounding areas, and by using targeted manual therapy to reduce tension. In many situations, working with a physical therapist to improve core strength can significantly reduce the severity of your back pain.

Back and neck pain are two of the most common issues that American adults experience. This puts a huge physical and economic burden on working Americans: neck and back pain are two of the leading needs for medical intervention and two of the most common causes people have to miss work. While these may feel like two separate issues, it is common that neck pain and back pain are actually related. Core strength can have a huge impact on your overall health and wellness, and when your core is weak, it could add up to weakness in your neck and back. Neck Pain 101 There are a lot of reasons why neck pain may develop, including everything from sudden incidents like a car accident or a slip-and-fall injury, to more chronic issues, such as regularly hunching over a desk at work or even practicing poor posture. One of the biggest problems with neck pain is that it often triggers headaches, as the pain is so closely connected to the spine and nervous system. Addressing neck pain is sometimes difficult as there is so much potential to cause more damage to the neck. Therefore, it is wise to work with a physical therapist to address neck pain. A physical therapist can help treat

Call Blue Sky Physical Therapy at 303.388.1537 or visit blueskypt.com to schedule your appointment today!

NUTRITION TIPS FOR A HEALTHY SUMMER! Summer weekends at the beach, backyard barbecues, and outdoor dinners are finally here, but these gatherings are often loaded with high-calorie pasta salads, chips, ice cream, cocktails and beers. Enjoy your warm weather favorites while keeping your nutrition in check with the tips below. 1. Drink green tea instead of sweet tea. Green tea has a natural component that helps speed up your metabolism. Skip the box tea and opt for the brew-it-yourself with boiling water and a tea-bag-type tea. 2. Don’t skip breakfast. When you wake up in the morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day. 3. Enjoy summer fruits and veggies. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including a mix of in-season colorful veggies in your meals gives your body a nutrient kick. 4. Hydrate often. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated. 5. Pre-plan your meals. You plan your weekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enough meals for the week. The best part: You’ll save money.

How Physical Therapy Can Help You Core Strength and Back Pain You may be surprised how frequently issues with the neck and back actually stem from issues with core strength. If your core is weak it can place added pressure on the neck and back resulting in pain. Your core refers to the muscles that make up your torso, including your abdomen. These muscles are called the core because they are at the center of your body, and they are necessary for stabilization of the spine and pelvis while engaging in dynamic activities which include walking, running and swimming, transitional movements, and sitting and driving. All of these activities require that you engage your core. There are a lot of reasons to improve core strength even if you do not have existing neck or back pain. When you improve your core, you are likely to also improve your posture and thereby reduce your risk of developing back or neck pain in the future. Furthermore, exercises to improve core strength are often helpful in promoting weight loss, and for those who are overweight, this could also help reduce pain in the neck and the back. There are a lot of ways that working with a physical therapist can help you improve your core strength. You may be encouraged to practice core exercises which may include Pilates exercises. Light weight- training activities and balance-based activities like yoga can also be helpful. If you haven’t spent much time building core strength in the past, then working with a physical therapist is a great place to start. Your physical therapist will guide you through proper postures and movements to reduce further risk of injury. For more information about how to start improving your core, contact us.

Exercise Essentials

http://www.coreperformance.com/daily/live- better/15-nutriton-tips-for-a-healthy-summer.html

PRAYER STRETCH While in a crawl position, slowly lower your buttocks towards your feet until a stretch is felt along your back and or buttocks.

PRONE ON ELBOWS Lie on your stomach, hands beside your shoulders. Tighten your abdominals and push with your arms up on to your elbows. Hold for 10 counts then return to start position. Repeat 8 times.

Patient Success Story Hear Why Patients Love Us! "The massage therapist is the best I’ve ever had! "

Earn Rewards With Our Referral Program! If you refer one person: $5.00 GIFT CERTIFICATE to be used towards one of our cash pay services. If you refer two people: $10.00 GIFT CERTIFICATE to be used towards one of our cash pay services. If you refer three people: 50% OFF one of our cash pay services. *Cash pay services include: a massage, a private Pilates session, a personal training session, or a private yoga session. MAKE HYDRATION A HABIT! Many people are so busy that they barely have time to eat, let alone pause for a water break, and you may find that you often go hours and hours without quenching your thirst. But staying hydrated has real advantages, including helping you maintain your energy and focus. It’s important to give your drinking habits the attention they deserve. Here are some simple ways to stay hydrated this summer. 1. Always carry a water bottle. If you have a bottle within arm’s reach, it’s very likely that you’ll mindlessly sip from it throughout the day, without having to make a conscious effort. 2. When you’re feeling frazzled, grab a glass of cold water. Studies show that people instantly feel more alert after drinking H2O. 3. Sip on a mug of herbal tea every evening. If you make this a habit, you’ll add an extra cup of fluid to your body every single day. 4. Eat a diet rich in whole foods. By eating foods like vegetables, fruits, and yogurt, you’ll automatically up your fluid intake. If you’re an elderly adult, it’s especially important to pay attention to hydration. Aging impairs the body’s natural thirst mechanisms, which makes it easier to become dehydrated. These tips should make hydration a habit in your life. Remember to always keep a water bottle as a physical reminder to drink even if you’re not thirsty.

"I’ve done both physical therapy and massage at Blue Sky. I had a great experience with both. The therapists are very knowledgeable and nice and the massage therapist is the best I’ve ever had! Even my very picky mother swears by his massages and says she feels substantially better thanks to his work! Thanks Jonathan!" — P. L..

In-Studio Pilates! With the transition from the stay-at-home order to the safer-at-home order, businesses have been allowed to gradually reopen following strict physical distancing measures. On May 11th, Blue Sky began having in-studio personal training sessions utilizing the Pilates equipment. We have a modified schedule; however, we do have sessions available everyday Monday — Saturday. (Please visit our website for the most current schedule.) We also have limited the number of participants to 4 per session to allow space for physical distancing. Weare continuing tooffer Virtual Pilates classes in July! Classes will be Mondays at 10:00 AMand a beginner class at 12:00 PM, andWednesdays and Fridays at 10:00 AM. In addition, we are offering in studio private (one individual) and semi private (two individuals) personal training sessions utilizing the Pilates equipment. If you are interested in any of these options, please call us at 303.388.1537 for details and scheduling.

Healthy Recipe Stuffed Zucchini Boats

INGREDIENTS • Four medium-sized zucchinis • One 5oz log of goat cheese • 1-2 cups of marinara sauce • Chopped parsley

DIRECTIONS Preheat oven to 400 degrees. Slice zucchini lengthwise and scoop out seeds. Season to taste with salt and pepper. Place on baking sheet. Using 1/2 of the goat cheese, spread small amount into the zucchini and cover with marinara sauce. Drop dots of remaining cheese over the marinara, bake until cheese is soft and marinara is bubbling (about 20 minutes).

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