Newsletter by Hands-On Physical Therapy
N E W S L E T T E R
DON’T IGNORE YOUR BACK PAIN Stretch Without Fear Of Pain!
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N E W S L E T T E R
DON’T IGNORE YOUR BACK PAIN
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 conditions that can cause INSIDE : • Getting To The Bottom Of Back Pain • Myofascial Release
• Patient Success Spotlight • Relieve Pain In Minutes
your back to begin to hurt, and it is smart to have your back looked at by a physician early on so that you know exactly what is going on with your body from the get-go. Once the cause of your back pain is determined, your physical therapist will be able to identify the 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 the most pain. These exercises are designed 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. •Supportandguidancewithanexerciseroutineandhabit 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 experienced physical therapist can provide you with the guidance and ongoing support that you need to ensure that you do not experienceanyfurther injuryasyouattempt toheal thecauseofyourbackpain.
SCHEDULE A CONSULTATION TODAY GET RID OF YOUR NAGGING JOINT PAIN!
www.handsonpt.org
MYOFASCIAL RELEASE
The musculoskeletal system, which comprises 60% of the human body, consists of muscles, ligaments, tendons, bones and fascia (a web of connective tissue that spreads throughout the body and surrounds all structures of the human body). This system provides support and motion, and is involved in biomechanical activities. The musculoskeletal system and especially the soft tissues (muscles and fascia) are the source of pain and dysfunction. Sedentary lifestyle, poor posture,physicalorpsychologicalstressors,andnutritional inadequacycan contribute tomyofascialdysfunctionand thedevelopmentof triggerpoints. MyofascialTherapyalsoknownasmyofascial release, isasafe, low impact technique that aims to release tissue tightness and promote myofascial balance.Myofascialrelease incorporatesadirector indirect techniquewhich moves tissue towards or away from the barrier (restriction) by stretching or elongating the fascia. Relieve Pain In Minutes Try this movement if you are experiencing back pain. STRAIGHT LEG RAISE While lying or sitting, raise up your leg with a straight knee. Keep the opposite knee bent with the foot planted to the ground. Repeat 6 times on both sides. Loosens A Tight Back
There are a lot of different reasons as to why you may be experiencing back pain, and ignoring any of them is not a good idea. 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. 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. Working with a physical therapist can help you to identify the difference between environmental causes and something more medically based. To get started with putting an end to your back pain, contact us. GETTING TO THE BOTTOM OF BACK PAIN
Exercisescopyrightof Always consultyourphysical therapistorphysicianbefore startingexercisesyouareunsureofdoing.
CALL US TODAY IF YOU ARE EXPERIENCING BACK PAIN (718) 626-2699
Patient Success Spotlight
Who Do You Know That Needs Our Help?
Do You Have Friends Or Family That Can’t:
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3 � Move without pain � Bend and move freely � Balance confidently & securely 6 2 7 5 8 4
� Sit for long periods � Walk for long distances � Live active and healthy
“I reduced all my pain killers!” “I started my physical Therapy at Hands-On care three months ago with extreme pain due to my Fibromyalgia which I have suffered with it for 5 years. The therapists at Hands-On were very knowledgeable about my condition and used innovative techniques to greatly improve my health and well-being. As a result I feel better than I have in 3 years, I reduced all my pain killers, I learned a routine to maintain on my own and I look much better! Many thanks to the staff!” - K.S.
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32-44 31st Street • Astoria, NY 11106 Tel: (718) 626-2699 • Fax: (7 8) 626-0923
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Healthy Recipe: Greek Turkey Burgers with Spinach
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INGREDIENTS • 1 cup frozen chopped spinach, thawed • 1 lb 93% lean ground turkey • ½ cup crumbled feta cheese
• ¼ tsp salt • ¼ tsp ground pepper • 4 small hamburger buns, preferably whole-wheat • 4 tbsp tzatziki • 12 slices cucumber • 8 thick rings red onion (about ¼-inch)
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Play on your mobile these puzzles and find their solutions by flashing the codes below : n° 428278 n° 416609 n°45559 The object is to fill all empty squares so that the numbers 1 to 9 appear exactly once in each row, column and 3x3 box, and the sum of the numbers in each area is equal to the clue in the area’s top-left corner.
• ½ tsp garlic powder • ½ tsp dried oregano
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INSTRUCTIONS Preheatgrilltomedium-high.Squeezeexcessmoisturefromspinach.Combine the spinach with turkey, feta, garlic powder, oregano, salt and pepper in a mediumbowl;mixwell.Form intofour4-inchpatties.Oil thegrillrack.Grill the patties until cooked through and no longer pink in the center, 4 to 6 minutes perside. (An instant-read thermometer inserted in thecentershould register 165°F.) Assemble the burgers on the buns, topping each with 1 tablespoon tzatziki, 3 cucumber slices and 2 onion rings.
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