Amped Physiotherapy Newsletter: How Lower Back Pain and Neck Pain Are Connected. By Amped Physiotherapy
NEWSLETTER MANUAL THERAPY. MOVEMENT. EXERCISE.
JULY 2022
HOW LOWER BACK PAIN AND NECK PAIN ARE CONNECTED
Do you notice the more your lower back hurts, the tighter your neck feels? Have you ever had a sharp pain in your lower back when turning your neck? If so, you have likely experienced how all the joints in your spine connected. At Amped Physiotherapy, we can help you resolve the source of your pain and address the entire spine as a whole! Your spine is a complex interconnected series of joints – it requires proper posture, flexibility, coordination, and strength, to do its job correctly. When one of these elements is altered, your spine can emit painful responses settling in other nearby parts of the body. Among adults, up to 80% will experience back pain, and 70% will experience neck pain that interferes with their daily activities. At times both are present, and one seems to aggravate the other. The good news is that with guidance from our physiotherapists Amped Physiotherapy, you can find solutions to your pain and learn how to help prevent future episodes! How Pain In The Spine Is Connected To Your Neck Your spine is connected through a series of muscles, ligaments, tendons, and joints where movement in one region influences movements in another. As with any type of interconnected system, breakdowns can happen at any time. This is why dysfunction in one area can lead to pain in the other. Pain in your spine can range from a mild, dull, annoying ache to persistent, severe, and disabling pain. Often the pain in your back or neck restricts mobility and interferes with normal functioning and quality of life. We don’t typically think about it, but we use our spine for many of our daily activities. Even simple things, such as turning to grab something out of the cupboard or looking over your shoulder, requires the interaction of the entire spinal joints, muscles, and nerves.
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HOW LOWER BACK PAIN AND NECK PAIN ARE CONNECTED
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CHIN TUCK WALL Stand against a wall with a small rolled up towel in the small curve of your neck, slowly draw chin towards your chest. Slowly draw your head back so that your ears line up with your shoulders. Hold for 10 seconds and repeat 3 times. EXERCISE ESSENTIALS Visit a physiotherapist at Amped Physiotherapy for a comprehensive assessment and learn what steps you can take to alleviate your pain and prevent further episodes. If you are experiencing lower back pain or neck pain, give us a call today! Limit Sitting For Too Long — Prolonged sitting is not suitable for your back or your overall health. Although adjusting your posture while sitting can be helpful, a more practical option is to stand up periodically throughout the day. Limit your sitting to 30-45 minutes 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 one position for extended periods, but when you need to sit or stand for long periods, find a “good” posture. For example, imagine your breast bone is lifted towards the sky, causing your spine to straighten out — lifting you up — keeping your hips, spine, shoulders, and neck aligned. Learning to care for your spine will minimize the pain and dysfunction that comes from neglect.
When you have limited motion in your neck, your body compensates by twisting more than it usually would allow you to complete the task. Our spine requires the coordination of the entire spine; otherwise, movements can cause pain or limitations that impair your ability to complete the activity. If you are experiencing neck pain, back pain, or a combination of both, our physiotherapists would be more than happy to meet with you for a consultation to discuss how they can help. How Physiotherapy Can Help Physiotherapists are trained to evaluate muscle and joint movement, and they can quickly assist you in finding the root of your problem. Our physiotherapists will thoroughly evaluate you, determine why you are experiencing pain, and treat all affected areas. After your initial consultation, we will create a specialized treatment plan based on your specific needs. At Amped Physiotherapy, our physiotherapist’s end goal is the same as yours — to get you feeling better! What To Expect In Physiotherapy After performing a thorough assessment and treatment plan, our therapist will teach you strategies to avoid future problems by focusing on strategies for spine health.
REFER-A-FRIEND!
Who Do You Know That Needs Our Help?
CONTACT AMPED PHYSIOTHERAPY TODAY TO LEARN MORE ABOUT HOW WE CAN HELP YOU! 613-822-0101 If you know someone who may benefit from our style of physiotherapy, please pass along this newsletter or have them call us directly to schedule an appointment!
exercises copyright of
www . s impleset . net
This Exercise Helps to Relieve Neck pain.
HEALTHY RECIPE
PATIENT SUCCESS STORY
Balsamic Grilled Steak Salad with Peaches
“I experienced a range of motion I hadn’t known for a long time.” “For many years I went to a chiropractor for lower back problems. As both I and my chiropractor got older, the treatments became less effective. I have also had a stiff neck. I didn’t want the chiropractor to deal with my neck so I went to Chelsea for physiotherapy. She felt around my neck for a few minutes and didn’t seem to be doing anything. Then she told me to look to my bad side. I experienced a range of motion I hadn’t known for a long time. At that moment I became a believer. Soon after, I got her to deal with my back and now it is as good as it ever was years ago. She also taught me by far the best back exercises I have ever known. I continue to be very physically active. How much better does it get?” - TW
INGREDIENTS: • 1 lb. skirt steak, trimmed of fat
• Kosher salt • Freshly ground black pepper • 1/4 c. extra-virgin olive oil • Juice of 1 large lemon • 6 c. baby arugula • 2 peaches, thinly sliced • 1/3 c. crumbled blue cheese
• 1/4 c. balsamic vinegar • 1 clove garlic, minced • 1 tbsp. brown sugar • 1 tbsp. vegetable oil
INSTRUCTIONS: Add steak to a large Ziploc bag or baking dish and toss in balsamic vinegar, garlic and brown sugar. Let marinate 20 minutes at room temperature. Heat a grill or grill pan to high. Rub steak with vegetable oil and season generously with salt and pepper. Grill until desired doneness, 3 minutes per side for medium rare. Let rest 5 minutes, then slice. Meanwhile, make dressing: In a small bowl whisk together olive oil and lemon juice and season with salt and pepper. Arrange salad: In a large serving bowl, add arugula, peaches, blue cheese or feta, and steak. Drizzle with dressing and gently toss. Serve immediately. https://www.delish.com/cooking/recipe-ideas/recipes/a47340/balsamic-grilled-steak-salad-with-peaches-recipe/ If you are in pain or have suffered an injury, don’t put it off, take care of it. Waiting may make it worse and lead to expensive surgery or medications. Call 613-822-0101 or scan the QR code below to book INVEST IN YOURSELF!
Give Amped Physiotherapy a call today and start your journey to enjoying your favorite activities pain-free
CALL 613-822-0101
AMPED PHYSIOTHERAPY NEWS
your complimentary injury consultation. We will guide you so you can get back to the activities you love. And most likely save you some money in the process.
AMPED SPORTS LAB HAS BEEN DESIGNATED AS THE FIRST CARBON- ZERO BUILDING HOUSING A HOCKEY RINK IN THE WORLD BY THE CANADA GREEN BUILDING COUNCIL!
This award recognizes Amped Sports Lab and Modern Niagara’s efforts in creating an energy-efficient building that produces carbon-free renewable energy. Amped worked to reduce our energy usage by replacing all fossil fuel equipment on site, including our hot water tanks, heating and cooling units, rink dehumidifier, and of course, our ice resurfacer! If making green choices is important to you and your family and friends, Amped and Modern Niagara are leading the world in sustainable building technology, with the goal to show the City of Ottawa and the Government of Canada ways to achieve the carbon emission goals they have set, and to leave the world a better and cleaner place.
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