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.
The Newsletter About Your Health And Caring For Your Body H E A L T H & F I T N E S S
Don’t Let Back Pain Slow You Down! ALSO INSIDE • Back Pain Prevention • Relieve Back Pain In Minutes • Patient Success Stories
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.
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The Newsletter About Your Health And Caring For Your Body H E A L T H & F I T N E S S
Don’t Let Back Pain Slow You Down!
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. What Causes Back Pain? A few things cause back pain. The American Physical Therapy Associationcoverseachof these,but the followingare leadingcauses:
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. 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.
• • • • • •
Spinal and core muscle weaknesses
Bad posture
Spinal muscle and tissue damage
Improper lifting form
Limited hip, spine and 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
Call 304.262.8161 to talk with your physical therapist today!
3. If further assessment is warranted, your therapist
1. Feel free to call us and ask to speak to your therapist.
2. Your therapist will tell you the possible causes of your pain as well as precautions you can take at home.
might recommend you come in for an appointment.
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. Lift Properly You pick things up constantly. Even if you’re lifting something light, 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. Call 304.262.8161 to contact your physical therapist at King Physical Therapy and schedule your appointment today!
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
Exercise Essentials
Patient Success Spotlight
Relieve Back Pain In Minutes!
I could not be more pleased!
www.simpleset.net
“I am amazed at the recovery I have had and reduction of pain. Two weeks ago, I could barely walk, sit, or stand without major pain in my lower back. Today, I have no pain doing those things! I did try to be a good patient and follow directions and home exercises, and they certainly helped. Overall, I could not be more pleased!” - James W.
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 your fingertips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times.
Avoid Aches & Pains This Spring!
• If kneeling on both knees causes discomfort in your back, try kneeling on one and keep the other foot on the ground. Use knee pads or a gardening pad when kneeling. • If kneeling or leaning down to the ground causes significant pain in your back or knees, consider using elevated planters to do your gardening. • Avoid bending your wrist upwards when pulling things or using gardening tools. Instead, keep your wrist straight and use your shoulder muscles to pull and lift. • End your gardening session with some gentle backward bending of your low back, a short walk, and light stretching–similar to stretches done before starting.
Common gardening activities, such as digging, planting, weeding, mulching, and raking can cause stress and strain on muscles and joints. This is especially true for senior citizens and people who are normally sedentary. Different body areas such as the shoulders, neck, back, and knees can be vulnerable to injury during gardening.
These tips can help prevent injuries:
• Warmupbeforeyougarden.A10minute briskwalkandstretches for the spine and limbs are good ways to warm up.
• Change positions frequently to avoid stiffness or cramping.
• Make use of a garden cart or wheelbarrow tomove heavy planting materials or tools. Be sure to keep your back straight while using a wheelbarrow.
Author:AndreaAvruskinPT,DPT
Healthy Recipe Three Bean Chili
Ingredients • large yellow onion • 8 cloves garlic • 1 tbsp cumin seeds • 2 tbsp ancho chile powder • 1 tsp cayenne pepper • 1½ cups tomato paste
• 3 cups pinto beans • 1 15oz can black beans
• 1 15oz can garbanzo beans • 2 28oz. cans diced tomatoes • salt & pepper
Directions Sauté theonion ina largepotovermediumheatfor8minutes.Addwater1 to2 tablespoons at a time as needed to keep the onion from sticking. Add the garlic, ground cumin, ancho chile powder, and cayenne pepper. Cook 1 minute. Add the tomato paste, pinto beans, black beans, garbanzo beans, diced tomatoes, sea salt and black pepper to taste, and 4 cups water. Cook 20 to 25 minutes.
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