Blue Sky PT. Living Life Without Back Pain

The Newsletter About Caring for Your Health Health+Fitness

A L S O I N S I D E : Understanding The Why & How • Back To School Backpack Safety! • Patient Success Story Exercise Essentials • Healthy Recipe • Staff Spotlight Living Life Without Back Pain A Life Free Of Back Pain Is Within Your Grasp!

Living Life Without Back Pain A Life Free Of Back Pain Is Within Your Grasp!

For some, back pain is a daily occurrence that dictates the way you liveyour life.Everymovement,everyposition isdetermined by the pain in your back. Standing, sitting, laying down, driving, walking or running — the pain persists. Inyearspast,backpainwasdifficulttotreat. Ifyouexperienced back pain, whether as a result of a work injury, trip-and-fall accident,orasaresultofaging, theanswerwasalmostalways thesame:headhome, takea longrest,andgiveyourback time toheal.This isnotthewaytotreatbackpainanymore!!Heading homeandtakinga longrestuntilyourback ishealedmaywork for some, but not for most. With deadlines and carpools and work schedules to keep up with, there needs to be an alternate solutiontodealingwithbackpainthatdoesn’trequireremoving yourself from your responsibilities. Recent research indicates that resting may not be the ideal solution for long-term back care. Spending too much time on thecouchoroffyourfeetcancausethebackmusclestoweaken and can even weaken bone strength. This could lead to more

long-term issueswithbackpain—notfewer.Exercise, ingeneral, isshownto increasestrengthand flexibility,supportinghealthy musclesandbones,andthereforesupporting idealbackhealth. Physical Therapy for Back Pain Whilerestandrelaxationcanhelpyouovercomethe immediate pain of a back injury, and may even 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 solution to back pain by using targeted exercises that focus on the cause of the pain. Through a combination of strength and flexibility training that focuses on muscle development and joint movement, physical therapy can address the underlying cause of the pain and significantly improve your quality of life.

Call Blue Sky Physical Therapy at 303.388.1537 or visit to schedule your appointment today!

Understanding The Why & How

There are many different reasons back pain can develop. Even when you break down injuries, whether from overuse or athletic pursuits, there are different problems that can develop. 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 factors that could be influencing your back health. • Your personal level of physical activity, including how often you exercise and the intensity of your typical workouts. • The types of shoes that you wear, in addition to how frequently you walk in different types of shoes, particularly shoes that lack support or those with high heels. • Prolonged engagement in sedentary behavior, including sitting at a desk for eight hours plus on consecutive days of the week, or spending 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 improve your ability to overcome back pain by strengthening muscles that support the vertebrae and improving

blood flow and nutrient disbursement throughout the back. When you are inactive, blood flow can actually become impeded, and this can have a negative effect on the overall health of your back and spine. Anyone who has struggled with back pain can tell you plain and simple: When your back is hurting, there is no way to pretend that it isn’t. Simply going from sedentary activity to being active and healthy isn’t an option — at least not so easily. It takes time and effort, and when back pain is obstructing you from getting started, it requires help. Physical therapy can help you overcome back pain by giving you the knowledge and support necessary to help your back feel better, giving you the option to get off the couch and push yourself to reach new goals. Working with an experienced physical therapist ensures that you do not progress too quickly. Instead you are guided through the process of healing with gradual steps such as learning to engage the underlying stabilization muscles to support your spine before increasing exercise intensity.

If you are suffering from shoulder, elbow, or wrist pain, call Blue Sky Physical Therapy to schedule your appointment today!

Blue Sky PT Camping Trip!

Exercise Essentials

Wall Planks Position yourself with your forearmsagainstawallasshown. Keepyour trunkengaged,making sure to not let your lower back arch.Holdfor10seconds,thenrest. Repeat exercise throughout the day to strengthen your core and back muscles.

We had a great time at the Blue Sky PT camping trip at Wellington Lake!


Corrective Exercise & Stretching Workshop!

Back To School Backpack Safety!

Saturday, September 21 • 9:00 am - 11:00 am 155 S. Madison St. Ste 303 • Denver, CO 80209 Price: $50/Person

Does your child experience aching shoulders or stooped posture after wearing a heavy school backpack? Carrying too much weight in a pack or wearing it the wrong way can lead to pain and strain. Parents can take steps to help children load and wear backpacks the correct way to avoid health problems. LOADING THE BACKPACK: • A child’s backpack should weigh no more than about 10% of his or her body weight. This means a student weighing 100 pounds shouldn’t wear a loaded school backpack heavier than about 10 pounds. If the backpack is too heavy on a regular basis, consider using a book bag on wheels if your child’s school allows it. • Load heaviest items closest to the child’s back (the back of the pack). Arrange books and materials so they won’t slide around in the backpack. • Check what your child carries to school and brings home. Make sure the items are necessary for the day’s activities. If the backpack is too heavy or tightly packed, your child can hand carry a book or other item outside the pack. WEARING THE BACKPACK: • Distributeweightevenlybyusingbothstraps. Wearingapackslungoveroneshouldercan causeachild to lean tooneside,curving the spine and causing pain or discomfort. Wear the waist belt if the backpack has one. • Select a pack with well-padded shoulder straps. Shoulders and necks have many blood vessels and nerves that can cause pain and tingling in the neck, arms, and hands when too much pressure is applied. Adjust the shoulder straps so that the pack fits snugly on the child’s back. A pack that hangs loosely from the back can pull the child backwards and strain muscles. • Schoolbackpackscome indifferentsizes for different ages. Choose the right size pack for your child as well as one with enough room fornecessaryschool items.Thebottom of the pack should rest in the curve of the lower back. It should never rest more than four inches below the child’s waistline. Make your child’s first day back at school a little less painful

This workshop will be led by Jonathan Hebet, LCMT & Licensed Personal Trainer at Blue Sky Physical Therapy. He will begin at 9:15 am with a guided full-body warm-up routine. After the warm- up, participants will have independent use of the gym space and equipment under Jonathan's supervision to develop personalized corrective exercises and stretches for their individual needs. You will have the opportunity to learn specifically designed movements, stretches, and postural corrections to help promote healthy tissues and to avoid injury. This workshop is appropriate for people of all ages and all activity and ability levels. Space is limited to 6 participants. Signup and prepayment in advance is required. You can sign up for this event at the front desk, online at Mindbody, or by calling 303.388.1537.

Staff Spotlight Meet Our Newest Physical Therapist!

Alan became interested in physical therapy after working for many years in the bicycle industry helping competitive cyclists prevent and recover from injuries. In 2005 he received his Masters of Physical Therapy degree from the University of Kansas Medical Center then moved to Arkansas where he began working with people recovering from spinal cord injuries, limb amputations, and a variety of orthopedic issues. He loves seeing his clients recover from injuries and return to living full lives. Outside of therapy, Alan enjoys spending time with his wife and training their two hyper-active dogs (border collie and Australian shepherd). Call 303.388.1537 to make an appointment today!

Healthy Recipe Choco-Strawberry Greek Yogurt Bark

Ingredients • 3 cups whole-milk plain Greek yogurt • ¼ cup pure maple syrup or honey

• 1 teaspoon vanilla extract • 1½ cups sliced strawberries • ¼ cup mini chocolate chips

Instructions Line a rimmed baking sheet with parchment paper. Stir yogurt, maple syrup (or honey) and vanilla in a medium bowl. Spread on the prepared baking sheet into a 10-by-15-inch rectangle. Scatter the strawberries on top and sprinkle with chocolate chips. Freeze until very firm, at least 3 hours. To serve, cut or break into 32 pieces. To make ahead: Freeze airtight between sheets of parchment for up to 1 month; let stand at room temperature for 15 minutes before serving.

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