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HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

BACK PAIN RECOVERY IS HERE YOU CAN LIVE YOUR LIFE AGAIN

www.coretherapyservices.com

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

INSIDE: Back Pain Prevention • Meet Our Team • Featured Service • 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

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 260-226-7329 or visit us online at www.coretherapyservices.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 • Poor abdominal, pelvic and back muscle coordination

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.coretherapyservices.com. Take charge of your back pain by calling us at 260-226-7329 or by visiting our website at www.coretherapyservices.com. We can help get your life back.

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

STRAWBERRY/CHOCOLATE GREEK YOGURT BARK

INGREDIENTS • 3 cups whole-milk plain Greek yogurt • ¼ cup pure maple syrup or honey

• 1 teaspoon vanilla extract • 1½ cups sliced strawberries • ¼ cup mini chocolate chips DIRECTIONS

Line a rimmed baking sheet with parchment paper. Stir yogurt, maplesyrup (orhoney)andvanilla inamediumbowl.Spreadon the prepared baking sheet into a 10-by-15-inch rectangle. Scatter the strawberrieson topandsprinklewithchocolatechips.Freezeuntil very firm, at least 3 hours. To serve, cut or break into 32 pieces. To make ahead: Freeze airtight between sheets of parchment for up to 1 month; let stand at room temperature for 15 minutes before serving. Equipment: Parchment paper

YOU CAN BE FREE OF YOUR BACK PAIN! CALL TODAY OR VISIT US AT WWW.CORETHERAPYSERVICES.COM

FALL SPORTS & HYDRATION FOR YOUNG ATHLETES Warm humid weather and intense high school sportspractices leadtoa lotofsweatingandrisk ofheatexhaustionormoreseriousheatstroke. While hydration may not be at the top of the list for a successful athletic performance, it should be.AccordingtotheNationalFederationofState HighSchoolAssociations,appropriatehydration before, during, and after physical activity is an important ingredienttoahealthyandsuccessful sports team. It’s of key importance to hydrate well, both for safety and performance. Here are some tips to educate athletes and the coaching staff, as well as parents to safeguard against heat illnesses: •Athletescannotsimplyrelyonthirsttomaintain hydration. Instead, a schedule for hydration before,during,andafterpracticeorgamesmay be more helpful. • Weighing the athlete before and after the practices, since proper hydration will show no- or minimal- weight change from practice. • An example hydration schedule for a high school athlete could be: drinking 16 ounces of fluid twohoursbeforephysicalactivity,drinking another8-16ounces15minutesbeforephysical

OUR SERVICES • MANUAL THERAPY • ULTRASOUND • ELECTRICAL STIMULATION • KINESIO TAPING • TRIGGER POINT THERAPY • GRASTON TECHNIQUE • JOINT MOBILIZATION • ORTHOTICS • THERAPEUTIC EXERCISE

activity,andduringphysicalactivity,drinking4-8 ouncesevery20minutes.Afterphysicalactivity, drinking 16-24 ounces of fluid for every pound lost during physical activity. • Athletes will continue to lose fluid after practiceas theycontinue tocool theircorebody temperature and urinate. Using urine color as a measure for hydration status can be really helpful. Bold yellow urine to dark yellow or apple juice colored urine signifies dehydration. Athletes should aim to start every practice fully hydrated. http://caloriecontrol.org/fall-sports-and-hydration-for-young- athletes/

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 Core Physical Therapy for a complimentary injury consultation. We will guide you so you can get back to the activities you love. HAS YOUR PA I N COME BACK? 1 2 3

WHAT PATIENTS ARE SAYING “Beforegoing toCorePhysicalTherapy, Iwashaving difficulty standing for long periods of time without a walker. I am now walking again without pain! I am

able to do things that I thought I had to give up due to age and pain. Thanks to Chad and the team at Core Physical Therapy.”

Stephanie R.

EXERC I SE ESSENT I AL S USE THIS EXERCISE TO STRENGTHEN BACK MUSCLES

ARE YOU IN PAIN?

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You may benefit from physical therapy if you suffer with:

• Shoulder Pain • Knee Pain • Problems Walking • Dizziness • Sports Injury

• Lower Back Pain • Arthritis • Sciatica

• Neck Pain • Headaches

We can get you out of pain and back to the things you love! CALL 260-226-7329

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.

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

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