Does going for a walk sound like a big pain in the back? For those who struggle with chronic back pain, even the basic task of going for a walk can be overwhelming and painful. Back pain can strike at any time. Whether in the upper back, surrounding the neck and shoulders, or in the lower back at the lumbar or sciatica, back pain is something that no one likes to deal with for too long.
Physical Therapy N E W S L E T T E R
WALKING AWAY FROM BACK PAIN CAMINE Y DEJE ATRÁS EL DOLOR DE ESPALDA
Special Event! You’re invited to our charity 5k & Kid’s Dash!
Exercise Essentials Try this exercise to relieve your sciatica pain
How’s Your Running? Switching up your stride can help relieve back pain
N E W S L E T T E R
CAMINE Y DEJE ATRÁS EL DOLOR DE ESPALDA ¿Salir a caminar le suena como que va a sufrir un tremendo dolor en la espalda? Para las personas que luchan con el dolor de espalda crónico, incluso la tarea básica de salir a caminar puede resultar abrumadoraydolorosa.Eldolordeespaldapuedeatacarencualquier momento. Ya sea en la parte alta de la espalda, alrededor del cuello y los hombros, o en la parte baja de la espalda en la zona lumbar o el área del nervio ciático, el dolor de espalda es algo que a nadie le gusta soportar durante demasiado tiempo. Depender de los analgésicos como remedio para superar el dolor de espalda le causará decepción. Si bien los analgésicos a menudo son útiles para aliviar el malestar asociado con su dolor de espalda duranteunperíodocortodetiempo,estosnopuedenresolver laraíz del problema que está causando su dolor. Lo único que realmente puede solucionar su dolor de espalda es abordar directamente el problemaque loestácausando.Lafisioterapiaesunrecursoexcelente paratratarsudolordeespaldaypuedeserunaherramientaútilpara ayudarlo a recuperarse. Ya sea que haya sufrido una lesión repentina o tenga un problema crónico, la fisioterapia podría ser la respuesta que necesita para disfrutar de una vida sin dolor de espalda. Y el secreto del éxito es aprender a avanzar hacia la recuperación paso a paso. Salga a caminar sin dolor Caminaresunejercicioestupendo,peromásqueeso,esunanecesidad cotidiana. Cuando no se puede caminar, incluso las tareas básicas se vuelven complicadas. Levantarse de la cama por la mañana, ir y venirdeltrabajo,moversepor laoficinae inclusopasartiempocon la familia losfinesdesemanadependenengranmedidadesucapacidad paracaminar.Por logeneral,cuandoundolordeespaldacomienzaa interferircon lacapacidaddemoverse libremente,eselmomentoen elquedefinitivamentenosdamoscuentadequedebemoscomenzar a hacer algo al respecto. Caminar, además de una meta cuando se tiene dolor de espalda, puedesertambiénpartede lasolución.Trabajarconunfisioterapeuta para desarrollar estrategias y técnicas mejoradas en relación con su capacidadparacaminarpodríaayudarlearecuperarse inclusoantes de lo que creía fuera posible. Además, para los que sufren dolor de espalda, pero pueden caminar, ponerse en movimiento más a menudo con ejercicios dirigidos puede ayudarles a encontrar alivio para el dolor de espalda antes de lo esperado.
WA L K I NG AWAY F R OM BACK PA I N Does going for a walk sound like a big pain in the back? For those who struggle with chronic back pain, even the basic task of going for a walk can be overwhelming and painful. Back pain can strike at any time. Whether in the upper back, surrounding the neck and shoulders, or in the lower back at the lumbar or sciatica, back pain is something that no one likes to deal with for too long. Relying on pain medications to help you overcome back pain will leave you disappointed. While pain medications are frequently helpful at alleviating the discomfort of your back pain for a short period of time, they are not capable of resolving the issue that is causing your pain to develop in the first place. The only thing that can actually fix your back pain is addressing the issue that is causing your pain head on. Physical therapy is a great resource for addressing your back pain and can be a helpful tool in getting you back on your feet. So, whether it is following a sudden injury or a chronic issue that has developed over time, physical therapy could be the answer to helping you enjoy life free of back pain. And the secret to success is learning to approach recovery one step at a time. Walking Your Way Pain Free Walking is a great form of exercise, but more than that, it is a necessity of life. When you can’t walk, even basic tasks become complicated. Getting out of bed in the morning, getting to and from work, moving your way around the office, and even spending time with family on the weekends all rely heavily on your ability to walk. When your back pain begins to interfere with your ability to move around freely, then you know it is time to start doing something about it. Conveniently, walking is more than a goal when it comes to back pain, it could be part of the solution. Working with a physical therapist to develop improved strategies and techniques with your walking could help you to get back on your feet even sooner than you thought possible. What’s more, for those who are able to walk, getting on your feet more often with targeted exercises could help you find relief from back pain even sooner than expected.
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F I X I NG Y O UR S T R I D E
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When you are experiencing regular back pain—especially if you are experiencing back pain while walking—you should consider ways that you can reduce back pain by taking small steps to support your back. Thereareseveral things thatyoucandoathome to improveyourstride, which can make a significant difference when it comes to managing back pain day-to-day. Here are several ways that you can start taking care of your back with each step you take: 1. Make sure that you are wearing the right types of shoes. While the goldenrule forwalking is towearsneakers,notallsneakersarecreated equally. You need to wear a sneaker that is going to provide you with the arch support that meets your individual needs. This may mean upgrading from your minimal support sneaker to something more athletically designed. 2. Try a custom insert in your shoe. Of course, you can’t wear sneakers all the time. When you are at the office, professional footwear matters. You may find it helpful to have custom orthotics made for your work shoes so that you can have more arch support around the clock. 3. Work on improving your posture. If you are slouching when you walk, then that may be impacting the way that your back feels. Take a few minutes in the morning and again in the afternoon to stretch your back, and then make a point of keeping your shoulders square and your back straight as you walk. Simply standing tall may alleviate some of your back pain. Another way thatwalkingcanhelp alleviatebackpain isbyencouraging weight loss. Being overweight puts added pressure on your back, and this can contribute to increased back pain. Working with a physical therapist to improve your walking technique can help you to overcome back pain one step at a time. DO YOU KNOW ABOUT OCCUPATIONAL THERAPY? Occupational therapy focuses on rehabilitation and the “relearning” of daily activities. Its purpose is to make daily life easier by participating in treatments and exercises. Occupational therapy tends to focus more closely on hand, elbow, and wrist pain relief. Some common conditions we treat with OT, through our specialized hand therapy services, include: • Carpal tunnel syndrome • Arthritis • Burns • Nerve injuries • Fractures • Tendinitis • Chronic conditions • Stroke Call 253.850.9780 to schedule your consultation with your physical therapist at Physioworks today!
Physioworks and Physiohealth clinic is sponsoring The South Sound Charity 5K and kids dash. The race is taking place at The Half Lion Public House Saturday, March 7th, 2020 at 8:30 am . This year’s benefit will go towards funds for the Officer Diego Moreno WSU Scholarship award. Find out how to register, donate or sponsor the race at: https://m.bpt.me/event/4502664 THE SOUTH SOUND CHARITY 5K & KIDS DASH! Presented by the Kent Police Foundation & The Half Lion Public House Join us in supporting
or visit their Facebook page by searching “South Sound Charity Run 5K.”
EXERCISE ESSENTIALS
Perform This Exercise To Relieve Sciatica Pain In Minutes!
FOUR POINT TRUNK FLEXION & EXTENSION Start on hands and knees. Arch your back up to the ceiling as high as you comfortably can, and hold. Then, arch your back the opposite direction as low as you comfortably can, and hold. Repeat 6 times.
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C AM I N E ME J O R
Si experimenta dolor de espalda regularmente —en especial si esto ocurre al caminar— debe considerar modos de reducir su dolor haciendo pequeños cambios que le permitan brindar soporte a su espalda. Hay varias cosas que puede hacer usted mismo para mejorar su capacidad de caminar, lo cual puede hacer una gran diferencia cuando se trata de controlar el dolor de espalda día a día. Aquí puede ver varias formas en las que puede comenzar a cuidar de su espalda con cada paso que da: 1. Asegúrese de usar los tipos de zapatos adecuados. Si bien la regla general para caminar es usar zapatillas deportivas, no todas las zapatillas deportivas tienen las mismas características. Debe usar calzado que le proporcione el soporte ortopédico que satisfaga sus necesidades individuales. Esto puede implicar un cambio de sus zapatillas de soporte mínimo por algo con un diseño más atlético. 2. Pruebe insertar una plantilla hecha a su medida en su zapato. Por supuesto, no puede usar zapatillas deportivas todo el tiempo. Si
trabaja en una oficina, lo apropiado allí sería usar un calzado de estilo profesional. Le puede ser útil tener plantillas ortopédicas personalizadas para sus zapatos de trabajo para que pueda tener más soporte en los arcos del pie durante todo el día. 3. Trate de mejorar su postura. Si se encorva al caminar, eso puede estar afectando la forma como se siente su espalda. Dedique unos minutos por la mañana y unos cuantos más por la tarde para estirar su espalda, y luego esfuércese por mantener los hombros y la espalda rectos mientras camina. Simplemente adoptar una postura erguida mientras está de pie puede aliviar parte de su dolor de espalda. Otra razón por la que caminar puede ayudar a aliviar su dolor de espalda es que favorece la pérdida de peso. El sobrepeso ejerce una presión adicional sobre su espalda, y esto puede contribuir a aumentar su dolor en esta parte del cuerpo. Trabajar con un fisioterapeuta para mejorar su técnica de caminar puede ayudarlo a superar el dolor de espalda paso a paso.
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HEALTHY RECIPE THE DETOXIFIER JUICE RECIPE
INGREDIENTS
• 2-3 Medium Beets • 6 Carrots • 2 Medium Apples
• 1/2 Lemon • 1-2 inch Ginger
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HEALTH BENEFITS
• Immunity • Eyes • Liver • Spleen
• Kidneys • Pancreas • Digestive Tract
DIRECTIONS Wash, prep, and chop produce. Add produce to juicer one at a time. Serve cold over ice. May store in tightly sealed jars or glasses in the refrigerator for 7-10 days. Shake or stir well before drinking.
Source:https://www.modernhoney.com/healthy-juice-cleanse-recipes/
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