Balanced Body PT. Getting To The Core Of Back & Neck Pain

HEALTH &WELLNESS The Newsletter About Your Health And Caring For Your Body

KICK OFF YOUR NEW YEAR FROM BACK & NECK PAIN

INSIDE Core Strength & Back Pain • Free 15 Minute Consultation Seasonal Recipe • Exercise Essentials • Patient Success

HEALTH &WELLNESS The Newsletter About Your Health And Caring For Your Body

KICK OFF YOUR NEW YEAR FROM BACK & NECK PAIN

Back and neck pain are two of the most common issues that American adults experience, putting a huge physical and economic burden on working Americans by being both 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 somewhat 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 Therearea lotof reasonswhyneckpainmaydevelop, includingeverything 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. What is more, addressing neck pain is sometimes difficult as there is so much potential to cause more damage to the neck. This is why working withaphysical therapist toaddressneckpain iswise.Aphysical therapistcan help treat neck pain by improving range of motion, using targeted massage

techniques, and by improving strength as needed. For example, in many situations, neck pain can be treated by improving core strength. HEAD PAIN 101 Severebackpain impactsmore thanhalfof thepopulation,andmanyof those with pain in the back as a result of injury end up dealing with that pain long term. One of the biggest problems with back pain is that once it develops, it is difficult to work around it, and many people begin modifying their movements asa result,causing theirback tocompensate for the injurybyputtingpressure onothermuscles thateventually just leads tomorebackpain.  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 massage to reduce tension. In many situations, working with a physical therapist to improve core strength can significantly reduce the severity of your back pain.

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C OR E S T R ENG T H & B A C K PA I N

There are a lot of reasons to improve core strength outside of any 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 further back pain in the future. Furthermore, the exercise that helps to improve core strength is often helpful in promotingweight loss,andforthosewhoareoverweight,thiscouldalsohelpreduce pain in the neck and the back. Sometimes,whenyourcore isweak, itcancauseyoutoexperienceaddedpressure onareas likeyourneckandback.Therearea lotofwaysthatworkingwithaphysical therapist can help you improve your core strength. You may be encouraged to practice core exercises, for example, which may include abdominal crunches or leg lifts. Light weight-training activities are also frequently helpful, as are balance- based activities like yoga. Ifyouhaven’tspentmuch timebuildingcorestrength in thepast, thenworkingwith 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. Ifyou’resufferingfrompain,callBalancedBodyPhysicalTherapyat 318.489.4298 or 318.606.5262 toscheduleyourappointmenttoday,orvisit balancedbodypt.com for more information.

You may be surprised how frequently issues with the neck and back actually stem from issues with core strength. Your core refers to the muscles that make up your torso, includingyourabdomen.Thesemusclesarecalledthecorebecausetheyare at the center of your body, and they are necessary in just about every action that you engage in. Everything from walking and running and swimming to sitting and driving require you to engage your core. S E A S ONA L R E C I P E CHOCOL ATE PEPPERMINT PROTEIN BALL S

E XERC I SE E S SENT I AL S

INGREDIENTS

• • • • • • • •

10 tbsp cocoa powder 6 tbsp maple syrup 1/4 cup almond butter

1/4 cup unflavored pea protein powder

½ tsp peppermint extract

1/4 tsp sea salt

2-4 tbsp crushed candy canes 2-4 tbsp dairy free chocolate chips (optional)

DIRECTIONS Put everything except the candy cane or cacao nibs, chocolate chips and water into a bowl and mix well. Slowly add water if needed (You may not need any water if your almond butter is runny). Start with a teaspoon and slowly add until you get a well mixed batter. If you add too much then the batter will be too soft to roll. Add the candy canes/cacao nibs and chocolate chips and mix again. Allow to chill in the fridge while you clean up, then roll into balls. Recipe:https://www.veggiesdontbite.com/no-bake-chocolate-peppermint-protein-balls

SINGLE LEG EXTENSION Lie on your back with your knees bent. First, push your hips straight up, making a plank, then straighten one leg and hold for 3 seconds. Repeat this exercise with your other leg. Repeat 6-10 times.

Alwaysconsultyourphysical therapistorphysicianbeforestartingexercisesyouareunsureofdoing.

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Don’t Let Pain Hold You Back From New Years Resolutions! At Balanced Body PT, we have your health and fitness goals in mind. If you’re looking to overcome pain or limited mobility in order to achieve your New Year’s resolutions, we can help! Contact your physical therapist at Balanced Body today to kick off 2020 free from pain!

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