The Newsletter About Your Health and Caring For Your Body.
Health and Wellness 2022 NEWSLETTER
DON’T LET BACK PAIN Slow You Down!
HOW PHYSICAL THERAPY CAN HELP BACK PAIN
STAFF SPOTLIGHT
HEALTHY RECIPE
Health and Wellness 2022 NEWSLETTER
DON’T LET BACK PAIN Slow You Down!
Back pain can be one of the most debilitating conditions, affecting up to 80% of the population at some time in their life. Unfortunately, some studies suggest that up to 90% of low back pain (LBP) diagnoses are non-specific. This means that not only do people suffer from back pain, but the exact cause may be difficult to identify. For some people, when left untreated, lower back pain can even lead to long- term pain, dysfunction and even nerve damage. 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. The good news is that with guidance from your physical therapist you can find solutions to your pain and how to manage it, so you can get back to living the life you enjoy! WHAT WE KNOW ABOUT THE CAUSES OF BACK PAIN Mechanical low back pain starts in and around the spine itself. The source of the pain comes from injury or irritation
of the muscles, joints (including the intervertebral discs and facet joints), nerves or surrounding ligaments and other soft tissue. The contributing factors are often associated with back pain are: • Improper posture or prolonged positions (i.e. prolonged sitting)
except for medication and rest—can solve their back pain problem. There is little to no evidence of the benefits of acetaminophen, skeletal muscle relaxants, and lidocaine patches in the treatment of chronic low back pain. PHYSICAL THERAPY IS AN EFFECTIVE BACK PAIN SOLUTION! You’re in luck: For most people, back pain resolves on its own. And for those that continue to experience pain, physical therapy can help. According to research on back pain, physical therapy treatments are effective for acute and chronic conditions. Physical therapy treatments for back pain include manual therapy, joint mobilization manipulation, exercise instruction, education and techniques like the McKenzie Method and Therapeutic Yoga. These have all been proven to help alleviate pain and restore function. Physical therapists assess your particular condition to identify the contributing factors and address ALL of them. Rather than focusing on one Continued inside.
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Spinal muscle and tissue damage (i.e. lifting strains or trauma from accidents) Limited hip, spine and pelvis mobility
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Limited muscle flexibility
Spinal/pelvic muscle weaknesses (aka “core” weakness) Poor abdominal, pelvic and back muscle coordination (i.e. compensations due to injury)
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Unfortunately, a lot of people don’t seek treatment when back pain arises. They might assume nothing—
RIVERBENDPHYSICALTHERAPY.COM
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cause of your pain, your physical therapist will address all of the causes. We are skilled at hands-on intervention and exercise selection for the most comprehensive and appropriate intervention to help you resolve your pain and/or restore your function. BACK PAIN PREVENTION 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. Limit Sitting For Too Long Prolonged sitting is not good for your back, or your overall health. Although adjusting your posture while sitting can be helpful, a more effective option is to stand up periodically throughout the day. Limit your sitting to 30-45 minutes at a time. The results will be noticeable! Use Good Posture Our spine is designed to move which means our posture should also move. The spine does not like to remain in any one position for extended times. Most people slouch and then hold that position for extended periods of time. By finding a “good” posture you can counteract the slouch. When you’re standing, imagine your breast bone is lifted towards the sky. This will naturally cause your spine to straighten out — lifting you up — keeping your hips, spine, shoulders and neck aligned. Use Strength Training Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, running and swimming, you can keep them strong. Train the muscles of your hips, pelvis and spine — your core muscles. CALL OUR CLINIC TODAY Visit a physical therapist for a comprehensive assessment and learn what steps you can take to alleviate your pain and prevent further episodes. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a physical therapist. We offer the results you are looking for!
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INGREDIENTS • kosher salt • 1 lb. farfalle • 1/4 c. extra-virgin olive oil • 3 tbsp. red wine vinegar • 1/2 tsp. dried oregano • 1/2 tsp. garlic powder • 1 large cucumber, chopped
• 1 c. cherry tomatoes, halved • 1/3 c. Kalamata olives, pitted and chopped • 1/2 red onion, chopped • Freshly ground black pepper • 2 tbsp. dill, finely chopped • 1/2 c. crumbled feta
DIRECTIONS In a large pot of salted boiling water, cook farfalle according to package directions until al dente. Drain and transfer to a large serving bowl. Make dressing: In a small bowl, whisk together olive oil, red wine vinegar, oregano and garlic powder. To serving bowl add cucumbers, tomatoes, olives and onions. Add dressing and toss until evenly coated. Season with salt and pepper and add dill, then top with feta.
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SUCCESS STORIES
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Really great group of people here! They work patiently with you to help resolve your issues. Always supportive and encouraging! They keep you motivated to get through the tough days! They also keep you laughing! -Peggy D. “They keep you motivated to get through the tough days!”
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CLIN
EMAIL INFO@RIVERBENDPHYSICALTHERAPY.COM OR VISIT RIVERBENDPHYSICALTHERAPY.COM F
STAFF SPOTLIGHT
4 SIMPLE WAYS TO MAKE HYDRATION A HABIT Many people are so busy that they barely have time to eat, let alone pause for a water break, and you may find that you often go hours and hours without quenching your thirst. But staying hydrated has real advantages, including helping you maintain your energy and focus. It’s important to give your drinking habits the attention they deserve. Here are some simple ways to stay hydrated this summer. 1. Always carry a water bottle. If you have a bottle within arm’s reach, it’s very likely that you’ll mindlessly sip from it throughout the day, without having to make a conscious effort. 2. When you’re feeling frazzled, grab a glass of cold water. Studies show that people instantly feel more alert after drinking H2O. 3. Sip on a mug of herbal tea every evening. If you make this a habit, you’ll add an extra cup of fluid to your body every single day. 4. Eat a diet rich in whole foods. By eating foods like vegetables, fruits, and yogurt, you’ll automatically up your fluid intake.
Owen “Matt” Gauthier, PT, DPT, OCS Matt is a Physical Therapist and Orthopaedic Certified Specialist . He has a lot of experience working with
a wide variety of patients with orthopedic injuries, both surgical and non-surgical. He is also certified in performing Dry Needling . Matt earned his Doctorate of Physical Therapy degree at Louisiana State University Health in New Orleans. Matt’s favorite part about working at Riverbend Physical Therapy
is helping his patients to achieve their goals, so they can start loving life! In his spare time, Matt enjoys golfing and spending time with his family.
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