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Live Life Pain Free
WALKING AWAY FROM BACK PAIN
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Health & Wellness Newsletter
Live Life Pain Free
WALKING AWAY FROMBACK PAIN
Whether you have back pain or have been suffering for a long time, seeing a physical therapist at one of our clinics can help you return to a more active and pain-free life. Give us a call today! WALKING YOUR WAY PAIN FREE: Walking is a great form of exercise, but more than that, it is a necessity of life. When you can’t walk, even basic tasks become complicated. Getting out of bed in the morning, getting to and from work, moving your way around the office, and even spending time with family on the weekends all rely heavily on your ability to walk. When your back pain begins to interfere with your ability to move around freely, then you know it is time to start doing something about it. Conveniently, walking is more than a goal when it comes to back pain, it could be part of the solution. Working with a physical therapist to develop improved strategies and techniques with your walking could help you to get back on your feet even sooner than you thought possible. What’s more, for those who are able to walk, getting on your feet more often with targeted exercises could help you find relief from back pain even sooner than expected.
Does going for a walk sound like a big pain in the back? For those who struggle with chronic back pain, even the basic task of going for a walk can be overwhelming and painful. Back pain can strike at any time. Whether in the upper back, surrounding the neck and shoulders, or in the lower back at the lumbar or sciatica, back pain is something that no one likes to deal with for too long. Relying on pain medications to help you overcome back pain will leave you disappointed. While pain medications are frequently helpful at alleviating the discomfort of your back pain for a short period of time, they are not capable of resolving the issue that is causing your pain to develop in the first place. The only thing that can actually fix your back pain is addressing the issue that is causing your pain head on. Physical therapy is a great resource for addressing your back pain and can be a helpful tool in getting you back on your feet. So, whether it is following a sudden injury or a chronic issue that has developed over time, physical therapy could be the answer to helping you enjoy life free of back pain. And the secret to success is learning to approach recovery one step at a time.
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FIXING YOUR STRIDE
When you are experiencing regular back pain—especially if you are experiencing back pain while walking—you should consider ways that you can reduce back pain by taking small steps to support your back. There are several things that you can do at home to improve your stride, which can make a significant difference when it comes to managing back pain day-to-day. Here are several ways that you can start taking care of your back with each step you take: 1. Make sure that you are wearing the right types of shoes. While the golden rule for walking is to wear sneakers, not all sneakers are created equally. You need to wear a sneaker that is going to provide you with the arch support that meets your individual needs. This may mean upgrading from your minimal support sneaker to somethingmore athletically designed. 2. Try a custom insert in your shoe. Of course, you can’t wear sneakers all the time. When you are at the office, professional footwear matters. You may find it helpful to have custom orthotics made for your work shoes so that you can have more arch support around the clock. 3. Work on improving your posture. If you are slouching when you walk, then that may be impacting the way that your back feels. Take a few minutes in the morning and again in the afternoon to stretch your back, and then make a point of keeping your shoulders square and your back straight as you walk. Simply standing tall may alleviate some of your back pain.
Another way that walking can help alleviate back pain is by encouraging weight loss. Being overweight puts added pressure on your back, and this can contribute to increased back pain. Working with a physical therapist to improve your walking technique can help you to overcome back pain one step at a time.
Relieve Pain In Minutes Try this movement if you are experiencing pain.
CLAM SHELLS While lying on your side with your knees bent, draw up the top knee while keeping contact of your feet together. Do not let your pelvis roll back during the lifting movement. Repeat 6 times on each side.
Monument Clinic 77 3rd Street, Ste 200 Monument, CO 80132 719-599-5330 Mon – Wed, Fri: 8:00am – 5:00pm
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
• HANCOCK ( 719) 599-5330 •
• CRIPPLE CREEK (719) 689-5644 •
• MONUMENT (719) 599-5330 •
Patient Success Spotlight
“They are very knowledgeable in what they have to do. The therapists take a personal interest in you as a patient. The therapist works towards getting them back to living a more normal life without pain and discomfort. It has been some time since I was a patient there, but I continue to do home exercises that they personalized for me when my therapy was over. I can thank the therapist every day for caring so much for me. I continue with those exercises every day to keep me in well being. Thank you Edge for taking such a personal interest!” -Jackie “Thank you Edge for taking such a personal interest!”
Gardening Without Pain
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Common gardening activities, such as digging, planting, weeding, mulching, and raking can cause stress and strain on muscles and joints. This is especially true for senior citizens and people who are normally sedentary. Different body areas, such as the shoulders, neck, back, and knees can be vulnerable to injury during gardening. These tips can help prevent injuries: • Warm up before you garden. A 10 minute brisk walk and stretches for the spine and limbs are good ways to warm up. • Change positions frequently to avoid stiffness or cramping. • Make use of a garden cart or wheelbarrow tomove heavy planting materials or tools. Be sure to keep your back straight while using a wheelbarrow. • If kneeling on both knees causes discomfort in your back, try kneeling on one and keep the other foot on the ground. Use knee pads or a gardening pad when kneeling. • If kneeling or leaning down to the ground causes significant pain in your back or knees, consider using elevated planters to do your gardening. • End your gardening session with some gentle backward bending of your low back, a short walk and light stretching, similar to stretches done before starting.
CALL TO SCHEDULE TODAY! HANCOCK CLINIC 719-599-5330 CRIPPLE CREEK CLINIC
719-689-5644 MONUMENT 719-599-5330
Limited to the first 25 callers. Expires 04-29-20
Author: Andrea Avruskin PT, DPTPage 1 Page 2 Page 3 Page 4
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