N E W S L E T T E R
INJURIES ARE A REAL PAIN IN THE BACK DON’T IGNORE YOUR BACK PAIN
Getting to the Bottom of Back Pain • Patient Success Spotlight 4 Resolutions for Healthy Eating in 2020 • Tasty Recipe
N E W S L E T T E R
DON’ T I GNORE YOUR BACK PA IN INJURIES ARE A REAL PAIN IN THE BACK
The back is one of the most vulnerable parts of the body. You rely on it so heavily —whether it is to shoulder your emotional stresses or to physically lift something that you need to carry with you. Your back is constantly at risk. It is at risk when you drive, being one of the body parts likely to take the biggest impact in case of an accident. It is at risk when you are safely at home on your couch or at the office, where you are likely scrunched over and not caring one bit about your posture. It is at risk when you run, when you play sports, and even when you find yourself sick and are coughing so heavily that your back begins to hurt. It is no wonder that so many people experience back injuries every year. What is a big wonder is that so many people choose to ignore their back injuries year after year! When you break an arm or get a cut on your leg, you are likely to do something about it right away. The sight of blood leaving your body or the realization that a bone isn’t sitting
right is something that not many people are going to deal with for too long before seeking medical attention. Yet when pain begins in the back, it is almost normal to ignore it. Everyone develops back pain, time to time, right? There is no reason to stress about it or overreact, right? Absolutely wrong! Understanding Back Pain Back pain may be common, but it is absolutely not normal. There are actually a lot of serious conditionsthatcancauseyourbacktobeginto hurt,and it issmarttohaveyourback lookedat byaphysicianearlyonsothatyouknowexactly what isgoingonwithyourbodyfromtheget-go. Oncethecauseofyourbackpain isdetermined, yourphysicaltherapistwillbeableto identifythe best treatment options for your body’s needs. This will likely include the following: • Targeted exercises that are specialized to the region of the back that is experiencing themostpain.Theseexercisesaredesigned to help build strength and support the surrounding muscles.
• Guided stretching designed to improve range of motion and flexibility. This will take into account the health and vivacity of vertebrae and any potential stretches that may support optimal back health. • Support and guidance with an exercise routine and habit formation, especially with cardiovascular activity that can stimulate improved blood circulation to the affected areas of the back, as well as strength- building activities. Attempting to undertake any of these changes on your own after you’ve experienced a back injury is both dangerous and not recommended. Working with a licensed and experiencedphysical therapistcanprovideyou with the guidance and ongoing support that you need to ensure that you do not experience any further injury as you attempt to heal the cause of your back pain. Call us today at (208) 344-2525 or visit reboundptidaho.com.
PA I N R E L I E F I S A S T E P A W A Y: C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D AY !
GETTING TO THE BOTTOM OF BACK PAIN
There are a lot of different reasons as to why youmay be experiencing back pain, and ignoring any of them is not a good idea.
When It Comes to Back Pain, Don’t Wait! When you experience an injury to your back, or realize that you are experiencing regular pain as a result of an ongoing injury or overuse, it is important to find out the cause of your back pain as quickly as possible. Back pain can quickly become chronic, as a potentially small issue can become complicated when it is not addressed early on. Workingwithaphysicaltherapistcanhelpyou to identifythedifference betweenenvironmentalcausesandsomethingmoremedicallybased.
Someofthemostcommon issuesthatcausebackpainto linger include:
• Muscle sprain or strain • Slipped vertebrae or disc • Tear or hyperextension to the supporting muscles or tendons • Arthritis These concerns can develop as a result of a myriad of environmental issues, such as having poor posture, prolonged sedentary activity, car crash, sporting accident, stress, heavy lifting, and so on.
To get started with putting an end to your back pain, call us today at (208) 344-2525 or visit reboundptidaho.com.
OUR SERV I CES • ASTYM • Custom Orthotics • Electrical Stimulation • Ergonomic Training • Functional Manual Reaction • Functional Training/ AFS • Manual Therapy • Myofascial Release • Therapeutic Exercise • Ultrasound • Vestibular Therapy
AST YM ® SERVICE SPOTLIGHT
• ASTYM® treatment is a regenerative medicine of therapy and is designed to restore soft tissues at a cellular level. It regenerates healthy soft tissues (muscles, tendons, etc.), and removes unwanted scar tissue that may be causingpainormovementrestrictions. HOW DOES IT WORK? • ASTYM® was scientifically developed to target the actual cause of the pain rather than just the symptoms. Our physical therapists utilize ASTYM® and physical therapy techniques to treat relevant aches. • A specialized plastic tool is used to glide over muscles and tendons so as to break up scar tissue and damaged soft tissue. This promotes regeneration of healthy tissue in order to improve one’s function.
TAST Y REC I PE ORANGE CRANBERRY BREAD
• 1/2 teaspoon salt • 1 cup fresh cranberries • 1 teaspoon orange zest • 1/3 cup coconut oil, melted • 3/4 cup fresh orange juice • 1 egg
Ingredients • 2 cups white whole wheat flour • 1/2 cup sugar • 1 teaspoon baking powder • 1/2 teaspoon baking soda
PAT I E N T S U C C E S S S P O T L I G H T
Directions Grease an 8×4 inch loaf pan. Set aside. Preheat oven to 350° F. In a large bowl, add white whole wheat flour, sugar, baking powder, baking soda, salt, cranberries, and orange zest. Gently stir. In a separate medium-sized bowl, add coconut oil, fresh orange juice, and an egg. Add wet ingredients to dry ingredients. Stir to combine everything together. Scrape the batter into the prepared loaf pan. Bake for 30-35 minutes. Remove and let cool for 5 minutes. Serve and enjoy! www.joyfulhealthyeats.com/moist-orange-cranberry-bread 4 RESOLUTIONS FOR HEALTHY EATING IN 2020 Resolution1:EatMoreOmega-3s. Solution: Seek out seafood.
“After getting in a car accident, I tried everything to get rid of my back pain. From chiropractic to massage to physical therapy. Just 3 weeks in
with Tony at Rebound Physical Therapy and I am completely pain–free! I can now enjoy my yoga practice and my exercise. Thank you!” - A. M.
EXERC I SE ESSENT I ALS USE THIS EXERCISE TO STRETCH YOUR LOWER BACK
Fiber may help prevent cardiovascular disease, type 2 diabetes, a number of cancers, and help you slim down. The average person eats about 14 grams a day, while the recommended daily intake is 21 to 38 grams. Eating more whole grains is one of the easiest ways to up your fiber intake. Quinoa, whole-wheat couscous, bulgur, andpolentaareallquickoptions. Resolution 4. Rein in Your Addiction to Sugar. Solution: Make low-sugar treats to satisfy your sweet tooth. We eat too much sugar. We consume 355 calories—or 22 teaspoons—ofaddedsugarsaday. Luckily, you can still make treats that satisfy your sweet tooth and cut back on your sugar intake at thesame timebychoosing treats thatarenaturallysweet like fruit.
Lower Trunk Rotation Lie down on your back, bend your knees and drop them to either side and hold for ten seconds. This stretch should be felt in the lower back and sometimes in the outer hips as well.
Research suggests eating more foods rich in omega-3 fatty acids might help you keep your blood pressuredownand improveyour mood. Aim to get two servings of fish a week, particularly fatty fish,suchassalmon,sardinesand sometypesoftuna,whicharerich inomega-3s.Notafish lover?Opt for walnuts and flax. Resolution2.PileOnTheVeggies. Solution:Getouttheroastingpan. The majority of people don’t eat thedailyrecommended3ormore servings of vegetables. Roasting vegetables caramelizes their natural sugars so they taste fantastic. It’saneasyway tocook veggies for dinner and fast. Resolution3.UpYourFiberIntake. Solution:Experimentwithwhole grains.
Alwaysconsultyourphysical therapist orphysicianbeforestartingexercises you are unsure of doing.
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