HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body LIVING LIFE WITHOUT BACK PAIN IT’S TIME TO SAY GOODBYE TO BACK PAIN, ONCE AND FOR ALL!
HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
INSIDE: What is Seasonal Affective Disorder? • Service Spotlight • Success Stories • Sudoku Challenge • Staff Spotlight • Benefits of Adjustable Desks
LIVING LIFE WITHOUT BACK PAIN IT’S TIME TO SAY GOODBYE TO PAIN, ONCE AND FOR ALL!
For some, back pain is a daily occurrence that dictates the way you live your life. Every movement, every motion is determined by the pain inyourback.Standing,sitting, layingdown, driving, walking or running — the pain persists. In ages past, back pain was difficult to treat. If you experienced back pain, whether as a result of a work injury, trip-and-fall accident, or even just as a result of aging, the answer was almost always the same: head home, take a long rest, andgiveyourbacktimetoheal.This isn’ttheway thatthingsgoanymore,andforseveralreasons. To start, the world isn’t as forgiving. Heading home and taking a long rest until your back is healed may work for some, but not for most. Withdeadlinesandcarpoolsandworkschedules to keep up with, there needs to be an alternate solution to dealing with back pain that doesn’t require you to completely remove yourself from your responsibilities. What’s more, recent research indicates that resting may not actually be the ideal solution for long-term back care. Spending too much time on the couch or off your feet can cause the back muscles to weaken and can even weaken bonestrength.Thiscouldleadtomorelong-term
issues with back pain — not fewer. Exercise, in general, is shown to increase strength and flexibility,supportinghealthymusclesandbones, and therefore supporting ideal back health. Physical Therapy For Back Pain Whilerestandrelaxationcanhelpyouovercome the immediatepainofaback injury,andmayeven be recommended by your physician in the early days following an injury, it is not a long-term solution. Physical therapy offers a long-term solutiontobackpainbyusingtargetedexercises that focus on the cause of the pain. Throughacombinationofstrengthandflexibility trainingthatfocusesonmuscledevelopmentand joint movement, physical therapy can address theunderlyingcauseofthepainandsignificantly improve your quality of life. Understanding the Why and How Therearealotofdifferentreasonsthatbackpain candevelop.Evenwhenyoubreakdown injuries, whetherfromoveruseorathleticpursuits,there aredifferentproblemsthatcandevelop.Sprains and strains are common, but so are issues with the vertebrae, blood flow, and even concerns
regarding the spinal nerves. You might be amazed to discover the different factorsthatcouldbe influencingyourbackhealth. Such as: •Yourpersonallevelofphysicalactivity, including howoftenyouexerciseandthe intensityofyour typical workouts. • The types of shoes that you wear, in addition tohow frequentlyyouwalk indifferenttypesof shoes, particularly shoes that lack support or those with high heels. •Prolongedengagement insedentarybehavior, including sitting at a desk for eight hours or moreconsecutivedaysoftheweek,orspending free time on the couch or otherwise relaxed. Aerobic activity and strength training exercises actually make it possible to reduce your risk of injury and to improve your ability to overcome back pain by strengthening the vertebrae and improvingbloodflowandnutrientdisbursement throughouttheback.Whenyouare inactive,blood flowcanactuallybecome impeded,and thiscan have a negative effect on the overall health of your back and spine. We want to help!
GET WELL. STAY STRONG. LIVE LIFE.
WHAT IS SEASONAL AFFECTIVE DISORDER?
Has Your Mood Darkened with the Shorter Days and Longer Nights of Fall and Winter? If you’re like many people, getting less sunshine and being less active this time of year can contribute to feelings of sadness and apathy that may be associated with Seasonal Affective Disorder (or SAD). The good news is that regular exercise can help boost your mood and guard against symptoms of seasonal affective disorder. Exercise and Seasonal Affective Disorder: According to the Centers for Disease Control (CDC) and Prevention, 14 percent of people in the United States experience SAD (also known as seasonal depression). But research shows that many people can manage or avoid SAD with 30 to 60 minutes of exercise and 20 minutes of exposure to sunlight each day. In addition, data show exercisers have lower rates of recurrent depression compared with study participants who do not exercise. These figures emphasize the importance of exercising throughout the winter, especially if your goal is health and well- being as well as a trim waistline. Try The Tips For Maintaining Your Exercise Routine This Winter: • Arrange your schedule to start and end later or earlier so that you can exercise outside after sunrise or before sundown.
• Get outside to walk, jog, run, snowshoe, or cross country ski. The exposure to sunlight can help increase your vitamin D levels and elevate your mood. • Enlist the services of a personal fitness trainer. Many people find meeting with a personal fitness trainer helps them stick with their exercise routine. Personal fitness trainers also can help vary workouts to keep them interesting and effective Although lack of sunlight and activity often are culprits of seasonal affective disorder, genetics and hormonal changes also may contribute to the condition. If exercise alone doesn’t improve your mood and your sadness persists for more than 2 weeks, schedule an appointment with one of our physical therapists. We will provide you with techniques in addition to exercise to manage stress. References: RosenLN,TargumSD,TermanM.Prevalenceofseasonal affectivedisorderat four latitudes.PsychRes.1990.31;131-144.Rosenthal NE.Winterblues:everythingyouneed toknow tobeatseasonalaffective disorder.NewYork,NY:GuilfordPress;2006.BlumenthalJA,BabyakMA, DoraiswamyPM,etal.Exerciseandpharmacotherapy in the treatmentof majordepressivedisorder.PsychosomMed.2007;69(7):587-96.Centers for Disease Control (CDC) and Prevention. CDC Features. Insufficient sleep is a public health epidemic. www.cdc.gov/features/dssleep/. Accessed November 1, 2016. Centers for disease Control and Prevention. Alcohol and Public Health. Frequently asked questions. http://www.cdc.gov/ alcohol/faqs.htm Get Professional Help For SAD If You Need It.
SUDOKU CHALLENGE LIVE LONGER, BETTER, & HEALTHIER
Andrew savedmy life. I have NOmore back pain at all. I can do any activity I want now. Thank you!!!”
The object is to place the numbers 1 to 9 in the empty squares so that each row, each column and each 3x3 box contains the same number only once.
8 1 6 3
– J. J.
7 5 3
7 5 8
6 7 1 4
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JOHN BROWN, STAFF SPOTLIGHT
SERVICE SPOTLIGHT ERGONOMICS
IamaDr.ofPhysicalTherapy by profession and an avid life enthusiast outside of work. I am always searching for a new challenge, adventure, and experience along the way. After college while applying for PT school, I was searching for an activity that
“Ergonomics” is a Greek word that roughly translates to “fitting a job to the person.” Our physical therapists can use ergonomics to help resolve issues with pain you may face in your daily life, in addition to helping you prevent injuries. The items you use every day inyourhomeorworkplacearesubjecttomodification,andwe can help make them as comfortable for you as possible. Common work-sustained injuries are caused by poor posture, excessive sedentary behavior, and improper workspace setup. Workingontheergonomicsofyourofficecandecreaseyourriskof sustainingthese injuries.Youcanalso implementthesepractices within your daily life – everything from driving to playing sports to using your phone. When focusing on ergonomics, the goal is to improve posture, energy efficiency, and body mechanics. This is done by making necessary adjustments, modifications, and changes to reduce and prevent further pain and injury. For example, we may advise you on changing the position of your computer monitor or getting up more frequently to walk around and take a break. In some circumstances, specialized devices or equipment modifications (suchassplintsorwristsupports)mayberecommendedasaway to make your daily tasks more comfortable. If your work or personal life is causing you pain, call Worthington (614-841-3900) or Grandview (614-487-9715) today. We can help you live your life comfortably.
would get my competitive juices flowing and found endurance running and events as that platform. Once I started training, competing, and sharing my passion with many others, I absolutely fell in love with endurance athletics and the community itself. Over time, my body began to break down from improper form, technique, inadequate strengthening, and of course, poorly planned training. Over the course of 3-5 years, I have sustained multiple injuries with aches and pains along the way. Through these injuries, I have dedicated my time towards injury prevention, long termwellness, and corrective movement patterns. I currently perform manual (hands on) treatment through the use of joint mobilizations, active release, and IASTM followed by corrective exercise to fix inefficient movement patterns. I look forward assisting you along the way in your vision of a healthy and active lifestyle. Cheers! To schedule an appointment, call Grandview (614-487- 9715) or Worthington (614-841-3900) today.
Print sudoku http://1sudoku.com STANDING TALL BENEFITS OF ADJUSTABLE DESKS FOR THE WORKPLACE
DIRECT ACCESS WHAT DOES IT MEAN? Physical Therapy is Easier to Get Than You Think! • A physician referral • Therapy may begin
1 Investing inastandingdeskoralternate seating option at work can help in greatly decreasing the risk of serious health issues. Using a standing desk as opposed to a traditional sitting desk has been proven to lower chances of developing cardiovascular disease, diabetes, and obesity. You may be asking, “doesn’t standing all day long have its own implications?” The short answer is – yes. Anything withoutmoderationcanhave itspitfalls. Standing can boost your energy levels, concentration, and even your mood, but 3 7 5 4 2 2 4 4 3 7 2 1 6
ifyouhavea traditional9-5 job,standing for too long can cause you to run out of energy quicker and can take a toll on your physical comfort. Many medical professionals recommend adjustable desks for workplace environments, so employeescanspenda largeamountof the day standing or stretching, with the opportunitytorestwhenbecomingtired. At Fitness Matters, we can provide you with tips and techniques for arranging the best ergonomically efficient area to work and for making the most out of your work day.
with a full evaluation by a licenced physical therapist • Patients sent by their physician can choose where they want to receive therapy
no longer needed, whether you want a check-up, suffered a recent injury, or if you want to improve your overall health and wellness
5 9 6
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Don’t let your pain hold you back. Call one of our clinics today or visit our website online at www.fm2us.com.
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