Health & Wellness by Health in Motion Physical Therapy + Wellness
IS YOUR BACK PAIN SLOWING YOU DOWN? OVERCOME BACK PAIN HEALTH & WELLNESS The Newsletter About Your Health And Caring For Your Body
People with back pain will often have one of two thoughts: “I’m too young for back pain” or “I guess this is what aging is like.” Younger people might seek treatment, but most of the time, they won’t be given a specific diagnosis as to what is causing their pain and why. (continued inside)
INSIDE :
• How to Take Care of Your Back • Healthy Recipe
• Relieve Back Pain In Minutes • Patient Success Spotlight
www.healthinmotionpt.com
IS YOUR BACK PAIN SLOWING YOU DOWN? HEALTH & WELLNESS The Newsletter About Your Health And Caring For Your Body OVERCOME BACK PAIN & GET MOVING AGAIN!
SERVICES/ THERAPIES :
• Kinesiology Taping • EBR-Pro Ion Therapy • And More!
• Dry Needling • Neuromuscular Re-Education • Svaroopa Yoga • Therapeutic Exercises
• Myofascial Release • Laser Therapy • Holistic Pelvic Care • Pediatrics
• Functional Manual Therapy • CranioSacral Therapy • Lymphatic Drainage • Visceral Manipulation
(continued from outside) Meanwhile, people in their 30’s sometimes even believe pain is part of the aging process and might not seek treatment at all. In reality, everyone should be thinking “I need to fix this.” Early treatment by a physical therapist for back pain can reduce total medical costs by over $2700 by limiting the need for additional doctor visits, injections, medications, or surgery. It’s never too late to improve your pain and optimize how your body functions. Why do I have Back Pain? A number of mechanisms can contribute to back pain, but there are a few simple root causes: • Weakness in the deep core stabilizer muscles of the trunk that surround your spine and abdomen • Poor posture increasing tension on the spine • Repetitive injury to muscles and tissues around the spine from improper lifting • Limited flexibility of the spine and hip joints and muscles of the thighs • Poor activation and coordination of the abdominal, pelvic, and back muscles • Acute injury from falls, lifting, twisting, and carrying heavy loads
• Restrictions in your deeper tissues, which support your organs, can be a contributing factor to joint and spine pain. Most people don’t seek treatment soon enough and continue to suffer with a nagging ache or pain in their back. They may even feel symptoms travel to the buttocks and legs. Many people think that not much can be done for back pain and use medication to numb the pain to get through the day. However, medication mostly masks the pain and does nothing to address Treating back pain starts with determining the true cause. A thorough evaluation of your movement, strength, posture and joint mobility can tell a lot about the origins of your pain.Only then can the proper plan be formulated. Visceral Manipulation can be used to help restore optimal movement of the organs, tissues and muscles, which will in turn allow increased movement of the spine and other joints. The result is reducing pain and getting you back to the activities you love. Whether you just tweaked your back or have been suffering for a long time, seeing one of the specialists at Health in Motion Physical Therapy + Wellness can help you return to a more active and pain-free life. the root cause of the problem. Solutions to Back Pain.
www.healthinmotionpt.com
HOWTO 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 PhysicalTherapists are experts in evaluating spine and body movement. By having a regular check-up, you can make sure your body is in good condition 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 406-585-4642.
Relieve Back Pain InMinutes 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 finger tips. 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 chip. 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! Author: Krista@https://www.joyfulhealthyeats.com/no-bake-chocolate-peanut-butter-energy-balls/
CALL TODAY! (406) 585-4642
Patient Success Spotlight
Health InMotionNews
We are fortunate to have added Danielle Gabel PT, DPT, CFMT to our team in October! Dani is one of Montana’s two Certified Functional Manual Therapists. This type of therapy involves a very detailed assessment of movement and function, as well as an evaluation of the soft tissue, joint, neurovascular and visceral components which limit motion and function. Her knowledge and expertise have already helped so many of our patients. Call and schedule an appointment with Dani today to experience what she can do for you!
I highly recommend this great group.
“I was having several joint problems, and the doctor suggested I go to Physical Therapy. My response was that it never has done me any good. That was... until I started going to Health in Motion. I am feeling so much better with the ‘wonders’ Sherri has done for me. All of the therapists are highly trained, cheerful and want their patients to feel better. It’s the only place I will go for PT. As you see, I highly recommend this great group.” - Joan
www.healthinmotionpt.com
What Makes Health in Motion Unique
Health In Motion Physical Therapy + Wellness Combines Traditional & Integrative Therapies
Health In Motion Physical Therapy + Wellness takes a holistic approach to your treatment. Looking at the body as a whole, our therapists are able to get to the root of the problem instead of simply treating the symptoms. We provide a gentle form of therapy suitable for newborns all the way to the oldest members of your family. All sessions are one-on-one, allowing your physical therapist to customize a treatment program for your individual needs. We are also specialized in several alternative techniques to speed your recovery. Allowing you to take an active role in your healing, we will provide you with simple techniques and exercises that you can add in to your everyday routine. Achieve long-term results and get back to doing the activities you love most, free of pain.
ATTENTION PAIN SUFFERERS Classes & Events Offered by Health in Motion Physical Therapy
DEEP CORE ACTIVATION Taught by Patti Gehman, PT
Friday Mornings @ 11:45am SVAROOPA YOGA
Thursday, May 3rd 2018
Educational, interactive workshops that are FREE and open to the public. These monthly classes vary in topic and instructor. Participants will leave with information and techniques that can be used at home or applied to everyday life.
Friday mornings 11:45am-1:00pm On-going - $10 per class (Drop ins welcome) Standard Svaroopa principles This style of yoga is gentle and supported, using a sequence of exercises for positional release of connective tissue tensions caused by excessive sympathetic nervous system activity. These tensions compress and misalign the body with resultant decreased awareness and neuromotor control, and efficiency of movement.
Workshops are free but seats are limited. Don’t delay, register today by calling now!
www.healthinmotionpt.com
AVOID ACHES & PAINS IN THE GARDEN Common gardening activities, such as digging, planting, weeding, mulching, and raking can cause stress and strain on muscles and joints. This is especially true for senior citizens and people who are normally sedentary. Different body areas such as the shoulders, neck, back, and knees can be vulnerable to injury during gardening.
These tips can help prevent injuries: • Warm up before you garden. A 10 minute brisk walk and stretches for the spine and limbs are good ways to warm up. • Change positions frequently to avoid stiffness or cramping. • Make use of a garden cart or wheelbarrow to move heavy planting materials or tools. Be sure to keep your back straight while using a wheelbarrow. • If kneeling on both knees causes discomfort in your back, try kneeling on one and keep the other foot on the ground. Use knee pads or a gardening pad when kneeling. • If kneeling or leaning down to the ground causes significant pain in your back or knees, consider using elevated planters to do your gardening. • Avoid bending your wrist upwards when pulling things or using gardening tools. Instead, keep your wrist straight and use your shoulder muscles to pull and lift. • End your gardening session with some gentle backward bending of your low back, a short walk and light stretching, similar to stretches done before starting.
Author: Andrea Avruskin PT, DPT
www.healthinmotionpt.com
3985 Valley Commons Drive Bozeman, Montana 59718 406-585-4642
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