Many of us have a lifestyle that is not kind to our spine. Prolonged sitting, awkward positioning while viewing device screens, or strenuous activity may lead to aches and pains that can impact day-to-day function. Often the exact source of acute back pain is difficult to identify. Even if the actual tissue damage is minor and likely to heal quickly, the pain experienced may be quite severe.
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Simple StepsCan Alleviate BackPain
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INSIDE: • Did You Know You Can Walk Away Back Pain? • 7 Tips for Walking in the Summer Heat • Exercise Essential
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Many of us have a lifestyle that is not kind to our spine. Prolonged sitting, awkward positioning while viewing device screens, or strenuous activity may lead to aches and pains that can impact day-to-day function. Often the exact source of acute back pain is difficult to identify. Even if the actual tissue damage is minor and likely to heal quickly, the pain experienced may be quite severe. With injury to any tissue, a cascade of events occurs which contributes to the pain experience. Chemical substances released in response to tissue irritation “stimulate” the surrounding pain sensitive nerve fibers, resulting in the sensation of pain. Some of these chemicals trigger the process of inflammation, or swelling, which also contributes to pain. The inflammatory process feeds back more signals which perpetuate the process and this whole cycle of events may persist for days to weeks. If you have back pain, your doctor is less likely to prescribe pain meds or bed rest and much more likely to recommend that you remain active. New RX for back pain: Walk 10-30 minutes, 1-3 times a day. In fact, the newest clinical practice guidelines around the world generally advise gentle active movement for acute episodes of back pain. Activity keeps blood and nutrients flowing to the affected area, inhibiting the inflammatory process and reducingmuscular tension. Walking isacontrolledactivity thatengages the abdominals, back and gluteal muscles and individuals often feel better after the activity. However, more vigorous or uncontrolled activities such as competitive or contact sports are inadvisable during the acute stage. 50% of episodes will resolve within about 2 weeks by following the above recommendations. However, if your pain persists longer than 2 weeks, then the guidelines call for supervised physical therapy.The experienced doctors of physical therapy at VCSST are specialists in thoroughly assessing your specific issue and developing an appropriate plan of care including manual therapy and dosed exercises. If a more serious issue is suspected, we will refer you to the appropriate health care provider immediately to ensure you get the best care. DidYouKnow YouCanWalk AwayBackPain?
Refer a friend and if they mention your name while scheduling their initial appointment, you get a $10 gift card! Whodo youknowthat needs our help?
Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely 9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
Patient Spotlight “The environment is friendly, caring and fun” “I’ve had such a great experience at VCSST! The staff is so very knowledgeable and helpful.The environment is friendly, caring and fun. I love going to PT every week! I spent a few weeks in therapy back in May before my surgery and didn’t return until July. When I walked in after months, Brandy, who works at the front immediately recognized me and welcomed me by my first name. It made me feel so great, I’ve never had that happen at any doctors office before. Dr. Andrew is such a positive and happy person and truly has empathy for what his patients are going through. You can tell all the therapists get along and have a lot of fun working together.The view is amazing as well. Highly recommend!!!!” - Jessica P.
At VCSST, we try to make your financial responsibilities as transparent as we possibly can. Sandy Nelms, our Billing Office Manager, has worked in medical billing for over 30 years and is happy to answer any questions you may have. Email her at sandy@vcsst.com with your questions or to request our informative booklet,The PTPatient’s Guide to Understanding Insurance. Let Us Help You With Your Health Insurance Questions
CALL TODAY (804)249-8277
7 Tips for Walking in the Summer Heat 1. Choose a cooler time of day for a walk. Avoid exercising when temperatures are above 90 or humidity is above 60%. 2. Try to choose a route that includes some shade. 3. Hydrate well about an hour before walking, and carry ice water with you. 4. Wear light colored, loose clothing and a hat. Don’t forget the sunscreen and sunglasses. 5. Even brisk 10-minute walks done regularly will get your heart pumping, improve your mood and lower the risk of some health issues. 6. If you have a medical condition, such as a heart or respiratory condition, consider walking on a treadmill or indoors during very hot days. 7. Use good walking posture to enhance efficiency of movement and to protect your low back - maintain a neutral spine and keep your head up such that you can look about 20 feet ahead. If you have difficulty walking smoothly, you may have a problem such as weakness or limited flexibility. A thorough evaluation by a physical therapist can identify the source of such problems and then a treatment plan can put you back on the right path!
Discover the natural treatment that will make you feel better and move better. Call today (804) 249-8277.
Practice News
Exercise Essential
Congratulations
TANDEM STANCE Stand with one foot directly in front of the other so that the toes of one foot touch the heel of the other. Maintain your balance. Hold for 15 seconds and repeat 3 times.
After several months of blood, sweat and tears, Eric has completed renovating a new home. He and his family look forward to finally moving into their new digs!
Healthy Recipe
Exercisescopyrightof
5 Minute Chopped Chickpea Salad • two 16 ounce cans of chickpeas, drained • 1 medium cucumber, diced • 1 green bell pepper, seeded and diced • 1/2 white onion, diced
• 1 cup cherry tomatoes, diced • 1 cup parsley, chopped fine • juice of 2 lemons, about 4 Tbs • 2 Tbs olive oil • 1 tsp sea salt • 1 tsp black pepper • 1/2 tsp Italian seasoning • 1/2 tsp paprika • 2 Tbs goat feta cheese
Always consultyourphysical therapistorphysicianbefore starting exercisesyouareunsureofdoing.
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Add all ingredients to a large mixing bowl and stir until combined. Taste and adjust flavors as needed.
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