For some, back pain is a daily occurrence that dictates the way you live your life. Every movement, every motion is determined by the pain in your back. Standing, sitting, laying down, driving, walking or running — the pain persists.
H E A LT H & W E L L N E S S
The Newsletter About Your Health & Caring for Your Body
CONCEPTOFMOVEMENT.COM
APRIL 2020
LIVING LIFE WITHOUT BACK PAIN SAY GOODBYE TO PAIN, ONCE & FOR ALL!
ALSO INSIDE • 5 Tips for Surviving These Uncertain Times • Telerehab for Physiotherapy • Patient Success Spotlight • Exercise Essentials • Healthy Recipe
THANKS TO YOUR VOTE, WE WON: Top Choice Physiotherapy Clinic of 2020 in Barrie! Check out a full list of winners at: topchoiceawards.com/winners-award-city/barrie
110 Bradford Street, Unit 1 Barrie, Ontario, Canada, L4N 3B1 Call Us Today at (705) 728-9333
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LIVING LIFE WITHOUT BACK PAIN S AY G O O D BY E T O PA I N , ON C E AND F O R A L L !
For some, back pain is a daily occurrence that dictates the way you live your life. Every movement, every motion is determined by the pain in your back. Standing, sitting, laying down, driving, walking or running — the pain persists. In ages past, back pain was difficult to treat. If you experienced back pain, whether as a result of a work injury, trip-and-fall accident, or even just as a result of aging, the answer was almost always the same: head home, take a long rest, and give your back time to heal. This isn’t the way that things go anymore, and for several reasons. To start, the world isn’t as forgiving. Heading home and taking a long rest until your back is healed may work for some, but not for most. With deadlines and carpools and work schedules to keep up with, there needs to be an alternate solution to dealing with back pain that doesn’t require you to completely remove yourself from your responsibilities. What’s more, recent research indicates that resting may not actually be the ideal solution for long-term back care. Spending too much time on the couch or off your feet can cause the back muscles to weaken and can even weaken bone strength. This could lead to more long-term issues with back pain — not fewer. Exercise, in general, is shown to increase strength and flexibility, supporting healthy muscles and bones, and therefore supporting ideal back health. Physiotherapy for Back Pain While rest and relaxation can help you overcome the immediate pain of a back injury, and may even be recommended by your physician in the earlydaysfollowingan injury, it isnota long-termsolution.Physiotherapy offers a long-term solution to back pain by using targeted exercises that focus on the cause of the pain. Throughacombinationofstrengthand flexibilitytrainingthat focuseson muscledevelopmentand jointmovement,physiotherapycanaddressthe underlyingcauseofthepainandsignificantly improveyourqualityof life.
Understanding the Why and How There are a lot of different reasons that back pain can develop. Even whenyoubreakdown injuries,whetherfromoveruseorathleticpursuits, there are different problems that can develop. Sprains and strains are common, but so are issues with the vertebrae, blood flow, and even concerns regarding the spinal nerves. Youmightbeamazedtodiscoverthedifferentfactorsthatcould be influencing your back health. Such as: • Yourpersonallevelofphysicalactivity, includinghowoftenyouexercise and the intensity of your typical workouts. • The types of shoes that you wear, in addition to how frequently you walk in different types of shoes, particularly shoes that lack support or those with high heels. • Prolonged engagement in sedentary behavior, including sitting at a deskforeighthoursormoreconsecutivedaysoftheweek,orspending free time on the couch or otherwise relaxed. Aerobicactivityandstrengthtrainingexercisesactuallymake itpossible toreduceyourriskof injuryandto improveyourabilitytoovercomeback painbystrengtheningthevertebraeand improvingbloodflowandnutrient disbursement throughout the back. When you are inactive, blood flow canactuallybecome impeded,andthiscanhaveanegativeeffectonthe overall health of your back and spine.
Y O U R PA I N - F R E E L I F E STA RT S H E R E : C A L L ( 7 0 5 ) 7 2 8 - 9 3 3 3 T O D AY !
HEALTHY RECIPE GARLIC BUTTER MEATBALLS WITH ZUCCHINI PASTA
How Physiotherapy Helps Anyone who has struggled with back pain can tell you plain and simple: When your back is hurting, there is no way to pretend that it isn’t. Simply going from sedentary activity to being active and healthy isn’t an option — at least not so easily. It takes time and effort, and when back pain is obstructing you from getting started, it requires help. Physiotherapy can help you overcome back pain by giving you the knowledge and support necessary to help your back feel better, giving you the option to get off the couch and push yourself to reach newgoals.Workingwitha licensedandexperiencedphysiotherapist ensures that you do not take on too much too quickly, but instead are guided through the process of healing with gradual steps. For more support with overcoming back pain, and to learn exercises and techniques that can help increase your overall strength and range of motion, Contact us today at (705) 728-9333 or visit our website at conceptofmovement.com.
• 1/2 lb ground turkey • 1/2 lb ground pork
• 1 tsp Italian seasoning • 1/2 tsp crushed red chili pepper flakes • 3 tbsp butter • 4 medium zucchini, spiralized • lemon juice • salt (to taste) • black pepper (to taste)
• 1/2 cup shredded cheese • 1 crumbled bouillon cube • 1 tbsp hot sauce • 1 cup fresh chopped cilantro • 4 cloves garlic, grated + 2 cloves garlic, minced
Turkey Meatballs: Combine ground turkey and pork, cheese, grated garlic, Italian seasoning, bouillon cube, red chili pepper flakes, chopped cilantro and black pepper. Mix well to form medium balls. Arrange meatballs on a plate and set aside. Melt 2 tbsp butter in a large skillet over medium-low heat. Cook meatballs for 8-10 min on all sides until cooked through. While cooking, baste meatballs in butter and juices. Remove and set aside. Zucchini Noodles: Melt remaining butter and add lemon juice, hot sauce, minced garlic, and red pepper flakes. Add zucchini noodles and cook for 3-4 min, stirring regularly, until done yet still crisp. Season with salt/pepper and garnish with cilantro. Add the meatballs back to the pan and reheat for about a minute. Serve the meatballs and zucchini noodles immediately with a lemon slice on the side.
TELEREHAB FOR PHYSIOTHERAPY GET BACK TO ACTIVE IN THE COMFORT OF YOUR OWN HOME
HOW TO BOOK A TELEREHAB APPOINTMENT:
Wecanhelppeople from thecomfortof theirhomeorworkplacewith an easy and secure video call. Save the time, hassle, and expense of travelingtoourphysical location! Viaoursecurevideoconferencingplatformourlicencedandexperienced physiotherapists can discuss your symptoms and reasons for seeking treatment,andhelpguideyouthroughphysicalexercisesandstretches to treat your specific problem areas. We listen to your story and with expertclinicalreasoningand inquiryweworkwithyoutosetupaplan thatworksforyoutoreachyourhealthandwellnessgoals. We believe in using a combination approach of both tele-rehab and hands on manual therapy to elevate the health consciousness of our communities. We believe in understanding your story and providing solutions and education that will empower you to live your best life. Usingresearchandyourintuitiveknowledgeweworkwithyouandyour familytoelevateyourhealthfromwhereveryouare. Welistentoyourstoryandwithexpertclinicalreasoningandinquirywe work with you to set up a plan that works for you to reach your health andwellnessgoals.Youwillbeeducatedonyour injuryand learnhow to move better and You will receive advice and exercises for home to helpthetreatmenttobemoreeffectiveandtohelpavoidrecurrence.
Current Patients of Concept of Movement can conveniently bookonlineappointmentsthroughtheclientportalfeature.Ifyou havenotreceivedyouraccesscodetobookonlineappointments, pleasecalloremailtheofficetosetup. For New Patients, Book an Initial Assessment with Your Registered Health Care Professional. Please give us a call and wewillsetanappointmenttimethatworkswithyourschedule. • Follow the Step by Step instructions that will be sent to you in a personal e-mail to sign in to our virtual clinic to get your sessionstarted. • Followingyourinitialassessment,atreatmentplanwillbesent to you outlining the best ways to manage your condition and exercisesolutions. • Review the Plan with your Therapist to put things into action to embark on your journey to optimal well being. Cue up your followupvisitstomeetyourgoals.
TO REQUEST A TELEREHAB APPOINTMENT: Visit our website at conceptofmovement.com/tele-rehab-for-physiotherapy or call us today at (705) 728-9333 for more information.
5 TIPS FOR SURVIVING THESE UNCERTAIN TIMES BY KYLEE SWALES GM, VICE PRESIDENT
1. Focus on What You Can Control
I recommend that you practice deep breathing throughout the day, everyday... not only when you’re stressed. 3. Limit Your Exposure to The News I am certainly not saying you shouldn’t keep yourself up to date...but compulsively checking the news over and over again will only get you wound up. Get your information from trusted and proven sources so that you know it’s accurate. Be wary of what you’re reading on Social Media. A lot of well-meaning people are sharing information that is ill- informed and/or not accurate, and that just adds to the uncertainty. Avoid checking the news right before bed. When you’re tired at the end of the day, bad news can make you feel vulnerable and may prevent you from getting a good night’s sleep. 4. Make Self Care A Priority Self-care is importantallofthetime, but even more so during uncertain times. Be thoughtful about what you’re eating, try to include fruit and vegetables. Exercise. Get plenty of rest and good quality sleep. And be proactive in terms of your stress management. As mentioned earlier, deep breathing is a wonderful stress reliever. Meditation, yoga, and positive affirmations are also helpful. 5. Be Gentle with Yourself Realize that it may take time for things to level out and return to some sort of normalcy. Be patient with yourself. Don’t expect to always feel that you’ve got everything under control. Just do the best you can. Keep in touch with the people who love you. Given the recommendation for social distancing, take advantage of Facetime or phone calls to keep in touch with people. This will help you to realize that you’re not alone. We’re all in this together. Let’s try to calm the uncertainty for ourselves and each other. Please don’t forget that we are here for you if you need us.
Unfortunately, there are a lot of things that are out of our control at the moment. However, if you shift your focus to those things that you can control, it will help you to feel less vulnerable. In terms of the Coronavirus, you can control things like being vigilant about hand washing, cleaning surfaces, door handles, etc., and staying out of large crowds. Familiarize yourself with the symptoms and what to do if you think you or a family member has been infected. Maintaining or establishing routines is helpful to decrease the sense of uncertainty and create a sense of normalcy or calm. Keeping meal times, bedtimes, etc. consistent is something you can control. Talk with your loved ones, especially your children, and reassure one another that you’re not alone and you will get through this. 2. Manage Your Thoughts Uncertainty often makes us imagine worst case scenarios. We dwellonallof thenegativesand the ‘What If’s’ and it’s very easy for us to scare the hell out of ourselves. People who are ‘worriers’ or those prone to anxiety and/depression may easily become overwhelmed in times of uncertainty due to ruminating and catastrophizing thoughts. So be aware of the messages that you are telling yourself. If your thoughts are swirling out of control, recognize what’s going on. Negative thoughts can very easily initiate the Stress Response (Fight or Flight) which causes stress, anxiety, panic or unease...and take measures to calm yourself. Something as simple as repeating the phrase ‘I’m going to be okay’ or saying the word ‘relax’ can be very helpful to re-establish a sense of calm. Deep breathing can turn off the Stress Response in 6 – 10 seconds.Breathedeeply in through your nose, hold your breath for a second or two, and exhale through your mouth. Repeat 3 – 5 times.
PAT I E N T S U C C E S S S P O T L I G H T
EXERC I SE ESSENT I ALS USE THIS EXERCISE TO STRENGTHEN BACK MUSCLES Bird Dog 4-Point Arm & Leg Raise Begin by placing your knees and hands on the floor, with your hips and shoulders at a 90° angle. While keeping stable and engaging your core muscles, lift one arm and an opposite leg straight out toward the horizon, with your thumb pointed to the ceiling. Place both arm and leg back down to starting position. Perform 10 repetitions and then repeat this exercise with the opposite arm and leg. To build stability, this exercise can first be performed using only the arm or leg, and the opposing arm or leg can be added once ready for progression. to prevent future ones, the staff here can and do challenge you to do your best and the results speak for themselves. I would highly recommend anyone looking for an effective treatment for their pain, to come here!” - Kevin S. Concept of Movement is the best place to go for physio. Whether you’re recovering from an injury or working
Always consult your physiotherapist or physician before starting exercises you are unsure of doing.
Exercisescopyrightof
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