Newsletter by FYZICAL Therapy & Balance Centers
AVOID BACK PAIN BY IMPROVING YOUR SPINE HEALTH NEWSL E T T ER Physical Therapy Services Inc.
INSIDE: • How Can I Improve The Health Of My Spine? • Patient Success Spotlight • Exercise Essential
Physical Therapy Services Inc.
NEWSL E T T ER
AVOID BACK PAIN BY IMPROVING YOUR SPINE HEALTH
INSIDE: • How Can I Improve The Health Of My Spine? • Patient Success Spotlight • Have You Met Your Insurance Deductible?
Are you living with back pain? You may notice that your pain worsens each morning when you wake up, when you have to stand for more than 10 minutes, or when you have to walk long distances. The severity of back pain can range from minor dull aches to sharp stabbing pains. Pain that radiates from the spine down to the buttocks and legs is typically a sign of sciatica. However, your back pain can be avoided and resolved by improving your spinal health. Contact FYZICAL today to find out how. You may be wondering, “What does this mean? How can I tell if my spine is healthy?” When we think of health, we typically focus on nutrition, exercise, and heart health – but spine health is incredibly important, as well. Your spine does a lot for your body – it protects your spinal cord, allows you to breathe properly, and
it is what allows your body to move. In fact, almost every function in your body is directly connected to the health of your spine.
This is why spine health is so important. If you are living with back pain, you know how limiting it can be. In order to make sure your spine is at its optimum health, you must achieve the following: • Good posture and spinal curves. • Strong abdominal and core muscles. • Strong spinal and gluteus muscles. • Good flexibility and balance with side-bending and rotation. • Good nutrition and rest at night.
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HOW CAN I IMPROVE THE HEALTH OF MY SPINE?
Of course, much like anything else, spine health is easier said than done. Your spine is a complicated structure of vertebrae, discs, joints, ligaments, tendons, muscles, and nerves. Therefore, it takes a delicate balance to make sure it is at its peak level of health and function. Below are 6 ways to make sure you are doing everything you can to improve the health of your spine: 1. Practice proper nutrition. Healthy fruits and vegetables contain the vitamins and antioxidants that make up a healthy spine function. They help to rebuild the bone, muscle, and connective tissues that are constantly being used throughout the day. 2. Get some sleep. Adequate rest in a good position while sleeping helps you maintain a healthy spine. It is ideal to start off lying in bed for the first 10 minutes on your side with your knees curled up, as this allows the discs in your spine to rehydrate. Afterwards, continue sleeping on your side with a pillow between your legs or roll onto your back with a pillow under your knees. Avoid sleeping on your stomach. 3. Give up cigarettes. Many studies show that nicotine in cigarettes directly accelerates the breakdown of the discs in the spine and the destroys connective tissues that keep the joints moving properly. In addition, nicotine increases the inflammatory response in the body, disrupting the body’s natural ability to repair itself. 4. Work on the flexibility and strength of your spine. You can make sure your spine remains flexible by stretching for 10 minutes every day. It is also important to make time to move around when possible at work. Stretch your spine out by reaching overhead and leaning over to one side, then the other. You can also focus on gently twisting at the waist and stretching your hamstrings. Spend 3-4 days a week working on your core strength with abdominal muscle exercises, so you can keep your spine and core muscles strong. Exercise Essential Strengthens Back & Core 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. Repeat 10 times 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.
5. Maintain proper posture and balance. If you sit at a desk during the day, make sure you are sitting in a straight-backed chair and your feet flat on the floor. Avoid sitting on very soft couches for prolonged periods of time, as this keeps your spine in a flexed position. When lifting, make sure you keep your spine straight, lift with your legs, and avoid twisting. 6. Go to a physical therapist for spine check-ups. At FYZICAL, our physical therapists are experts in the field of spine health who can help your back operate as it should. If you have been living with back pain, or you’d like to avoid potential back pain, don’t hesitate to contact FYZICAL today. By catching back pain early, we can resolve the issue so it doesn’t progress. Don’t live with the limits of back pain – improve your spine health with us today!
FIND RELIEF FOR YOUR BACK PAIN TODAY WITH FYZICAL! CALL US TODAY 888-222-0130
GET BACK ON TRACK WITH YOUR HEALTH BY SCHEDULING TODAY!
Our staff is taking extra steps to ensure the cleanliness of the clinic space. You may notice some changes that we have implemented to protect our patients and staff. We recommend that our patients wear a mask when entering our clinic. Currently, we are encouraging patients to stay home if you are not feeling well. If you are not comfortable coming into the clinic, we also offer virtual visits. Otherwise, we are here and ready to see you for your appointments. If you have any questions about your appointments, please reach out to us.
Exercises copyright of
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
PATIENT SUCCESS SPOTLIGHT
I have no pain and was even able to go ride a horse.
Do you have a family insurance plan? Have you had surgery this year? Have you used your insurance more than usual? If you answered yes, you are more likely to have a $0 balance remaining on your out-of-pocket expenses. This means the cost could be minimal or completely covered by your insurance plan. Do you have unused money on your HSA account? Close to having met your insurance deductible for the year? Now is the time to come in for physical therapy! Are you feeling aches & pains? Need to work on your core? Let us help you get a head start going into 2021, before your deductible renews again. HAVE YOU MET YOUR INSURANCE DEDUCTIBLE?
“I received a referral to Adams Physical Therapy, FYZICAL Therapy And Balance Centers from Dr. Couch. Before coming, I was very sore in my left shoulder. I couldn’t lift hardly anything and I didn’t sleep well. I just wanted to get rid of some of the pain. Now, I have no pain and was even able to go ride a horse for the first time in 7 or 8 years. I’m going to keep up my exercises and will be back if I ever need therapy again.” - Ruth S.
You can read more patient success stories like these, or even submit your own by visiting our website adamsptservices.com
SCHEDULE YOUR FREE DISCOVERY CALL
Complimentary Workshops
Discovery Call is a call that is scheduled to address pain complaints. These calls allow us to discuss where the pain is coming from, and what you can do about it.
Call 888-222-0130 or visit adamsptservices.com To Register SPACES FILL UP FAST! BACK PAIN & SCIATICA TUES. OCT. 27TH AT 6PM
Call 888-222-0130 or visit adamsptservices.com to schedule your Discovery Call.
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