N E W S L E T T E R
ROLL AWAY YOUR BACK PAIN WITH PHYSICAL THERAPY
OUR SERVICES THERAPEUTIC EXERCISE BALANCE TRAINING POSTURAL RESTORATION GAIT TRAINING JOINT MOBILIZATION MANUAL TRACTION SOFT TISSUE MOBILIZATION / MYOFASCIAL RELEASE
N E W S L E T T E R
WALKING AWAY FROM BACK PAIN
• Fixing Your Stride • Patient Success Spotlight
• Relieve Leg Pain In Minutes • Healthy Recipe
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. 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 fromwork, 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.
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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 fromyourminimalsupportsneaker tosomethingmoreathleticallydesigned. 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.
Call us today to schedule an appointment (907) 562-2118.
Grain-free Perfect Waffles Recipe
INGREDIENTS • 3 Eggs • 1 Cup raw cashews • ⅓ Cup almond milk or coconut milk
• 3 Tbsp raw honey or grade B maple syrup • 3 Tbsp coconut oil melted • ¼ tsp salt • ¾ tsp baking soda • 3 Tbsp coconut flour
INSTRUCTIONS Preheat your waffle iron. Combine the eggs, cashews, milk, honey, and melted coconut oil in a blender. A high speed blender isn’t necessary although it will make the process easier. Blend until very smooth and creamy. You May need to stop the blender and push the mixture down the sides a few times to get it all to blend really well. Add the salt, baking soda, and coconut flour, then blend again foraboutaminuteuntil thedry ingredientsare incorporatedonto thewet. Ifyour iron requires oil, spread a little coconut oil on both sides. Pour the batter into the waffle iron so it just covers the bottom portion of the iron, being careful not to overfill it as these do rise quite a bit and will spill over. Cook the waffles for about a minute, more or less depending on the heat of your waffle iron. They are done when they release easily with a fork when you open the lid. Repeat until the batter has been used up. Findmorehealthyrecipemakeoversatwww.OurNutritionKitchen.comContributedbyMarieCecchiniSternquist, MS CHHC who uses Functional Nutrition and Nutrition Response Testing to address inflammatory processes that prevent true healing.
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Who Do You Know That Needs Our Help?
Patient Success Spotlight
Do You Have Friends Or Family That Can’t:
� Move without pain � Bend and move freely � Balance confidently & securely
� Sit for long periods � Walk for long distances � Live active and healthy
“The pain was greatly reduced and my mobility increased.” “Before coming to Wise Physical Therapy, I spent 11 months in severe pain, going to physical therapy with little or no relief. From the very first session with Bill, the pain was greatly reduced and my mobility increased. After a couple of sessions I finally had hope of recovering from my accident. Several weeks later I’m still making progress and have returned to work.” - B.F. STRAIGHT LEG RAISE - SLR While lying or sitting, raise up your leg with a straight knee. Keep the opposite knee bent with the foot planted to the ground. Stretches Legs www.simpleset.net Relieve Leg Pain In Minutes Try this movement if you are experiencing leg pain.
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