Newsletter by Achieve Therapy & Fitness
Performance For Life
N E W S L E T T E R
Unwrap The Best Treatment Plan! Getting to the Core of Back and Neck Pain
Happy Holidays!
Whether you’re settling in at home to watch the snow fall with a mug of hot cocoa, or planning a cross-country excursion with family, Achieve Therapy wishes you a happy and healthy holiday season. It is no secret that the holidays can be a physically stressful time, and we want to let you know we are here for you, should any pain or discomfort come your way. May you have a holiday season filled with comfort and joy, followed by a fruitful new year.
With warmth, The Achieve Team
www.achieve-therapy.com
Performance For Life
N E W S L E T T E R
Getting to the Core of Back and Neck Pain Don’t Allow Pain To Ruin The Holidays!
See Inside • Getting To The Core Of Back & Neck Pain • Recap Of Seminar • Core Strength & Back Pain • Seasonal Recipe
Back and neck pain are two of the most common issues that American adults experience, putting a huge physical and economic burden on working Americans by being both two of the leading needs for medical intervention and two of the most common causes people have to miss work. While these may feel like two separate issues, it is somewhat common that neck pain and back pain are actually related. Core strength can have a huge impact on your overall health and wellness, and when your core is weak, it could add up to weakness in your neck and back. Neck Pain 101 There are a lot of reasons why neck pain may develop, including everything from sudden incidents like a car accident or a slip-and- fall injury, to more chronic issues, such as regularly hunching over a desk at work or even practicing poor posture. One of the biggest problems with neck pain is that it often triggers headaches, as the pain is so closely connected to the spine and nervous system. What is more, addressing neck pain is sometimes difficult as there is so much potential to cause more damage to the neck. This is why working with a physical therapist to address neck pain is wise. A physical therapist can help treat neck pain by improving range
of motion, using targeted massage techniques, and by improving strength as needed. For example, in many situations, neck pain can be treated by improving core strength. Back Pain 101 Severe back pain impacts more than half of the population, and many of those with pain in the back as a result of injury end up dealing with that pain long term. One of the biggest problems with back pain is that once it develops, it is difficult to work around it, and many people begin modifying their movements as a result, causing their back to compensate for the injury by putting pressure on other muscles that eventually just leads to more back pain. For this reason, back pain can frequently become a Catch-22— avoiding the things that hurt your back could actually lead you to develop more pain in the future. Working with a physical therapist is the best way to cut your back pain issues in half. Physical therapy can address back pain by helping to improve your range of motion, strengthen the muscles in your back and surrounding areas, and by using targeted massage to reduce tension. In many situations, working with a physical therapist to improve core strength can significantly reduce the severity of your back pain.
If you’re suffering from pain, call us at 866-320-3562 or visit achieve-therapy.com today!
Core Strength and Back Pain
You may be surprised how frequently issues with the neck and back actually stem from issues with core strength. Your core refers to the muscles that make up your torso, including your abdomen. These muscles are called the core because they are at the center of your body, and they are necessary in just about every action that you engage in. Everything from walking and running and swimming to sitting and driving require you to engage your core. There are a lot of reasons to improve core strength outside of any existing neck or back pain. When you improve your core, you are likely to also improve your posture and thereby reduce your risk of developing further back pain in the future. Furthermore, the exercise that helps to improve core strength is often helpful in promoting weight loss, and for those who are overweight, this could also help reduce pain in the neck and the back.
Sometimes, when your core is weak, it can cause you to experience added pressure on areas like your neck and back. There are a lot of ways that working with a physical therapist can help you improve your core strength. You may be encouraged to practice core exercises, for example, which may include abdominal crunches or leg lifts. Light weight-training activities are also frequently helpful, as are balance-based activities like yoga. If you haven’t spent much time building core strength in the past, then working with a physical therapist is a great place to start. Your physical therapist will guide you through proper postures and movements to reduce further risk of injury. For more information about how to start improving your core, contact us.
If you’re suffering from pain, call us at 866-320-3562 or visit achieve-therapy.com today!
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Relieve Back Pain Brace Single Knee Extension
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While lying on your back with your knees bent, slowly raise up one foot a few inches and then set it back down. Next, perform on your other leg. Use your stomach muscles to keep your spine from moving. Repeat 10 times on each leg.
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Inaugural Health & Wellness Fair a Success!
This year marks our 15th Anniversary for Achieve Therapy, LLC. Over the past 15 years, Achieve has opened locations in North Dakota: Grand Forks, Grafton, Park River, Minot and in Minnesota: East Grand Forks, Detroit Lakes and Park Rapids and coming soon in January, a NEW location at 3035 Demers Ave, Grand Forks within Valley Bone & Joint Clinic. To celebrate this milestone, AchieveTherapy hosted the Inaugural Achieve Health & Wellness Fair on Saturday, November 17th in Grand Forks. The Health & Wellness Fair was an all-day event that included 9 different workshops presented by our Physical Therapists, not to mention we had yummy treats too (think… spin dip, meatballs, fruit and tons of coffee!). Educational topics included Headaches & Neck Pain, MedicalTherapeutic
Yoga, Shoulder & Rotator Cuff Pain, Dizziness, Balance & Falls, Knee & Hip Pain, Low Back Pain/Sciatica, Concussions, Pelvic Floor/Women’s Health and Healthy Golf. After talking with patients, community members, and friends that took part in our Health &Wellness Fair, they felt it was very beneficial and had learned a great deal. With that said, we have decided to make it an annual event! We are on a mission to educate individuals on how Physical Therapy can help you live pain free, without injections, medications and unnecessary surgery! Stay tuned… as we plan more educational workshops for the future! Don’t forget to follow us on Facebook to stay up to date with our happenings & events. Facebook.com/achievetherapyandfitness.
Seasonal Recipe Vegetarian Chili
Ingredients • 1 tsp garlic-herb, salt-free seasoning blend • 1 tsp ground cumin • ⅛ tsp salt • 1 (15 ounce) can kidney beans • 1 cup frozen mixed vegetables • ¼ cup light sour cream
• 1 (14.5 ounce) can no-salt- added diced tomatoes • 1 (8 ounce) can no-salt-added tomato sauce • 1 cup water • 4½ tsp chili powder
• Fresh cilantro (optional) • ⅛ tsp chili powder (optional) • 1 tsp canola oil • 1 cup chopped onion • 1 cup green sweet pepper • 2 cloves garlic • 1 tsp bottled minced garlic
Directions Lightly coat an unheated large saucepan or Dutch oven with nonstick cooking spray. Preheat over medium- high heat. Add oil; swirl to coat bottom of pan. Add onion, sweet pepper, and garlic to hot pan; cook for 8 to 10 minutes or until pepper is tender, stirring often. If necessary, reduce heat to prevent burning. Add undrained diced tomatoes, tomato sauce, the water, the chili powder, the seasoning blend, cumin, and salt. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Stir in beans and mixed vegetables. Return to boiling; reduce heat. Simmer, uncovered, about 10 minutes more or until vegetables are tender. If desired, top individual servings with sour cream and/or cilantro and sprinkle with the chili powder.
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