I S BACK PAIN SLOWING YOU DOWN? GAIN RELIEF TODAY!
INSIDE THIS ISSUE: TIPS TO PREVENT BACK PAIN • HEALTHY RECIPE • WHATOURPATIENTSARESAYING EXERCISEESSENTIALS
I S BACK PAIN SLOWING YOU DOWN?
Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. 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. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable—ruining your good time. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. What Causes Back Pain? A few things cause back pain. The American Physical Therapy Associationcoverseachofthese,butthefollowingare leadingcauses: • Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine & thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination
Unfortunately, a lot of people don’t seek treatment when back pain arises. Before they know it, they have a big problem. They might assume nothing—except for medication—can solve their back pain problem. Medication might mask the pain, but it won’t cure the problem’s root cause. Back Pain Solutions. You’re in luck: Back pain can be cured! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physical therapy and medication. Where medication is considered, anti-inflammatory drugs, analgesic medications and counter-irritants are the most popular. Before you can treat your back pain, however, you need to know why it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist can help. Sources: http://www.apta.org/ https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts- and-Statistics https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/ Low-Back-Pain-Fact-Sheet
TIPS TO PREVENT BACK PAIN
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. • LIFT PROPERLY. You pick things up constantly. Even if you’re lifting something right, make sure you’re facing the object. Squat, keeping your spine straight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. • USE GOOD POSTURE. When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. • 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 your core muscles. In doing so, you’ll easily control quick, lifting movements. It never hurts to visit a physical therapist, either. Get regular check-ups, and make sure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional. You deserve a pain-free life, and your back will thank you!
INGREDIENTS • 2 tbsp vegetable oil • 1 small onion, diced • 2 tbsp minced garlic • 2 jalapeños, finely diced • 6 cups low-sodium
chicken broth • 2 limes • Salt & black pepper • One 14.5 oz can of diced tomatoes • One 14.5 oz can of black beans
• 3 chicken breasts, boneless • One 8-inch flour tortilla • 1 cup of chopped cilantro leaves • 1 avocado •1 cup, shredded Monterrey cheese
INSTRUCTIONS In a large saucepan heat the vegetable oil. Add the onions and cook for 2 minutes. Once the onions have softened, add the garlic and jalapeños and cook for another minute. Pour the chicken broth, tomatoes and beans into the pot and bring to a boil. Once at a boil lower heat to simmer and add your chicken breasts. Cook the chicken for 20-25 minutes. Once chicken is cooked, remove from pot. When cool enough to handle, shred it and set it aside. Add lime juice and fresh cilantro to the pot. In a serving bowl add a mound of shredded chicken. Ladle soup over chicken and top with a lime wedge, grilled tortilla strips, avocado slices and cheese.
H E A LT H Y R E C I P E CHICKEN TORTILLA SOUP
WHAT OUR PATIENTS ARE SAYING
“ I attended a knee workshop held here at Panetta about 2 months ago, as I was experiencing severe pain in my left knee which was radiating down the legs, literally making it impossible to sleep (worst with laying down). I loved what I heard at the workshop and began therapy almost immediately in December. I worked with Dr. Ilicia Manzi, who is not only a wonderful therapist, but also an absolutely delightful person, constantly encouraging her patients and giving them the tools and home exercises they need to retain the progress achieved in therapy in less than 2 months. I am completely pain free most of the time and if I experience pain, I do my exercises and am soon experiencing relief. Panetta is a wonderful place and in fact, all of the staff are so welcoming and friendly. I am always greeted with caring smiles at the front desk and treatment follows suit! Thank you!” - B.M. Christina graduated from Stony Brook University with a Bachelor’s of Science in Physical Therapy in 1985. During her tour at the Rehabilitation Center, Christina worked closely with patients that were recovering from extreme physical injuries; these injuries include patients with spinal cord injuries, traumatic brain injuries, amputees and burn victims. Christina eventually went on to open her own Physical Therapy clinic, and never strayed from her calling to help those in need. After the 2011 earthquake in Haiti, Christina felt compelled to help those that were injured, and went to assist distraught families at the state hospital in Port Au Prince. She went to Richard Johnson, PT, EdD, Chairperson, Department of Physical Therapy and through his strong leadership and the stellar reputation of Stony Brook University a successful collaboration between Christina, Stony Brook University and UNIFA ensued. On October 6, 2014 the first University Program in Physical Therapy opened in Haiti. Christina lives in Oakdale, NY with her husband Richard Panetta; Mana and Wolf continue to reside in the Panetta household. Wolf is 10 years old. Fun Fact: Christina is an avid runner and finds that running daily keeps her feeling young. She also strongly believes that no one should ever tell you to stop doing what you love because of your age.
WO R K S H O P S Theses workshops are for people suffering with neck and shoulder pain who are looking to feelnormalagainandhealnaturallywithout medications, injections and surgery. Don’t delay! Register today! Use the camera app on your smartphone to register and see thenextworkshopat the locationnearestyou:
RONKONKOMA CLINIC Rotator Cuff Workshop • March 24th
RONKONKOMA CLINIC Knee Pain Workshop • April 7th
CHRISTINA PANETTA, PT, CEO & FOUNDER
C OMP L I ME N TA R Y S I X MON T H C H E C K - U P Panetta PT now offers complimentary six-month check-up for all patients who successfully complete their plan of care! We will check:
E X E R C I S E E S S E N T I A L S A SAFE EXERCISE TO RELIEVE BACK PAIN
Supported Bridge Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by the fingertips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 6-10 times.
• Pelvic symmetry • Range of motion
• Strength • Balance
Call your favorite Patient Care Coordinator to book your appointment!
Always consult your physical therapist or physician before starting exercises you areunsure ofdoing.
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