Midwest PT Health & Wellness Newsletter
NEWSLETTER health and wel lness 2022
WWW.MIDWESTPT.NET
DON’T LET
BACKPAIN SLOWYOUDOWN! Physical Therapy CanHelp.
INSIDE:
• What’s Causing Your Shoulder Pain? • 5 Tips for Heart Health • Staff Spotlight: Andy Olson
• Patient Success Spotlight • Relieve Pain In Minutes • Healthy Recipe: Miracle Red Juice
NEWSLETTER health and wel lness 2022
BACKPAINSLOWINGYOUDOWN? PHYSICAL THERAPY CANHELP!
Back pain can be one of the most debilitating conditions, affecting up to 80% of the population at some time in their life. Unfortunately, some studies suggest that up to 90% of low back pain (LBP) diagnoses are non-specific. Thismeans that not only do people suffer fromback pain, but the exact cause may be difficult to identify. For some people, when left untreated, lower back pain can even lead to long-term pain, dysfunction and even nerve damage. 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. The good news is that with guidance from your physical therapist you can find solutions to your pain and how to manage it, so you can get back to living the life you enjoy! What We Know About the Causes of Back Pain Mechanical low back pain starts in and around the spine itself. The source of the pain comes from injury or irritation of the muscles, joints (including the intervertebral discs and facet joints), nerves or surrounding ligaments and other soft tissue. The contributing factors are often associated with back pain are: • Improper posture or prolonged positions (i.e. prolonged sitting) • Spinal muscle and tissue damage (i.e. lifting strains or trauma from accidents)
• Limited hip, spine and pelvis mobility • Limited muscle flexibility • Spinal/pelvic muscle weaknesses (aka “core” weakness) • Poor abdominal, pelvic and backmuscle coordination (i.e. compensations due to injury) Unfortunately, a lot of people don’t seek treatment when back pain arises. They might assume nothing — except for medication and rest — can solve their back pain problem. There is little to no evidence of the benefits of acetaminophen, skeletal muscle relaxants, and lidocaine patches in the treatment of chronic low back pain. Physical Therapy Is an Effective Back Pain Solution! You’re in luck: For most people, back pain resolves on its own. And for those that continue to experience pain, physical therapy can help. According to research on back pain, physical therapy treatments are effective for acute and chronic conditions. Physical therapy treatments for back pain includemanual therapy, joint mobilizationmanipulation, exercise instruction, education and techniques like the McKenzie Method and Therapeutic Yoga. These have all been proven to help alleviate pain and restore function.
HOW CAN PHYSICAL THERAPY HELP BACK PAIN?
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Physical therapists assess your particular condition to identify the contributing factors and address ALL of them. Rather than focusing on one cause of your pain, your physical therapist will address all of the causes. We are skilled at hands-on intervention and exercise selection for the most comprehensive and appropriate intervention to help you resolve your pain and/or restore your function. Back Pain Prevention A little prevention goes a long way. If you want to avoid future back pain, you canmake sure you’re being good to your back. • Limit Sitting For Too Long. Prolonged sitting is not good for your back, or your overall health. Although adjusting your posture while sitting can be helpful, amore effective option is to stand up periodically throughout the day. Limit your sitting to 30-45minutes at a time. The results will be noticeable! • Use Good Posture. Our spine is designed to move which means our posture should also move. The spine does not like to remain in any one position for extended times. Most people slouch and then hold that position for extended periods of time. By finding a “good” posture you can counteract the slouch. When you’re standing, imagine your breast bone is lifted towards the sky. This will naturally cause your spine to
straighten out — lifting you up — keeping your hips, spine, shoulders and neck aligned. • 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 the muscles of your hips, pelvis and spine — your core muscles. Call Our Clinic Today Visit us for a comprehensive assessment and learn what steps you can take to alleviate your pain and prevent further episodes. If you have a history of back injuries, pain or minor aches, we offer the results you are looking for! Sources https://pubmed.ncbi.nlm.nih.gov/30252425/ https://pubmed.ncbi.nlm.nih.gov/32669487/ https://pubmed.ncbi.nlm.nih.gov/29602304/ https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD006555.pub2/full?high lightAbstract=back%7Cexercise%7Cpain%7Cexercis https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004057.pub3/full?high lightAbstract=back%7Cpain https://pubmed.ncbi.nlm.nih.gov/27285608/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2200681/ https://www.health.harvard.edu/pain/dont-take-back-pain-sitting-down MAKE AN APPOINTMENT TODAY. Physical therapy is essential to identify the correct exercises to relieve back pain. Contact Midwest Physical Therapy & Fitness Center today to get started!
HEALTHY RECIPE: MIRACLE RED JUICE
INGREDIENTS • 2 large beets • 4 long carrots • 2 apples
Health Benefits • Immunity
• Kidneys • Pancreas • Digestive Tract
• 6 celery stalks • 2 limes or lemons • 2 inches of ginger
• Eyes • Liver • Spleen
DIRECTIONS Prepare beets, carrots, apples, celery, limes (or lemons) and ginger by chopping into smaller pieces before placing into a juicer. As the skin of a beet is packed with antioxidants and nutrients, it is recommended to leave the skin on the beet. Do not peel the ginger, which you will add to taste as ginger can be spicy. After all ingredients are added to the juicer, blend until juiced and smooth. Miracle Red Juice can be absorbed more easily on an empty stomach. Drink one glass every other day or as needed.
VISIT WWW.MIDWESTPT.NET TODAY TO SCHEDULE YOUR APPOINTMENT!
TIPS FOR BETTER HEART HEALTH 5
STAFF SPOTLIGHT: ANDY OLSON
Andy joined Midwest Physical Therapy, Inc in 2005. He received his Master’s Degree in Physical Therapy in 2003 from the University of Wisconsin- Madison. Andy enjoys working with patients of all ages to help improve their mobility and quality of life. He has a particular interest in general orthopedics including post-
YOU DON’T NEED A DOCTOR REFERRAL TO CALL US! DIRECT ACCESS YOU DON’T HAVE TO WAIT TO FIND RELIEF Suffering from aches and pains? Contact us to schedule an appointment today! It’s time to get to Midwest Physical Therapy & Fitness Center if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Aim for lucky number seven. Young and middle-aged adults who sleep 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who sleep 9 hours or more. 2. Keep the pressure off. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3. Move more. To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart. 4. Slash saturated fats. To help your heart’s arteries, cut down on saturated fats, which are mainly found in meat and full-fat dairy products. Choose leaner cuts and reduced-fat options. 5. Find out if you have diabetes. Millions of people don’t know that they have this condition. That’s risky because over time, high blood sugar damages arteries and makes heart disease more likely.
operative rehabilitation as well as working with injured workers. He also has completed an industrial ergonomics course for ergonomic workplace evaluation and a dry needling certification course for the treatment of myofascial pain. Andy is married with a son and enjoys spending time with his family as well as hunting, fishing and golfing.
Would you take a moment to share your Midwest PT experience on our Google Review page? We make it easy: just scan this QR code with your smartphone’s camera. Your success story could help improve the lives of others in our community by leading them to PT! WE NEED YOUR HELP!
Exercise Essentials Try this movement if you are in pain.
PRONE ON ELBOWS Helps loosen your lower back
Lie on your stomach, hands beside your shoulders. Push with your arms up on to your elbows. Hold for 10 counts then return to start position. Repeat 8 times.
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Not all exercises are appropriate for every person. Please consult with a healthcare provider before starting.
Exercise copyright of
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