CentralAvePhysio_Injuries Are a Real Pain in the Back


302 Central Ave. N Swift Current, SK S9H 0L4 P: (306) 773-8313 F: (306) 773-8316 CONVENIENT HOURS! Mon-Fri | 7AM – 8PM @ CentralAvenuePhysiotherapy FOLLOW US ON



• Injuries Are a Real Pain in the Back • How to Take Care of Your Back • Success Story • Tips to Staying Active at Home • Healthy Recipe • Exercise Essentials • New! Videoconference

N E W S L E T T E R Caring for Your Body & for Your Health

ACHESANDSPRAINS.CA | (306) 773-8313


conditions that can cause your back to begin to hurt, and it is smart to have your back looked at by a physician early on so that you know exactly what is going onwith your body fromthe get-go. Once the cause of your back pain is determined, your physiotherapist will be able to identify the best treatment options for your body’s needs. This will likely include the following: • Targeted exercises that are specialized to the region of the back that is experiencing themost pain. These exercises are designed to help build strength and support the surrounding muscles. • Guided stretching designed to improve range of motion and flexibility. This will take into account the health and vivacity of vertebrae and any potential stretches that may support optimal back health. • Support and guidance with an exercise routine and habit formation, especially with cardiovascular activity that can stimulate improved blood circulation to the affected areas of the back, as well as strength- building activities. Attempting to undertake any of these changes on your own after you’ve experienced a back injury is both dangerous and not recommended. Working with a licensed and experienced physiotherapist can provide you with the guidance and ongoing support that you need to ensure that you do not experience any further injury as you attempt to heal the cause of your back pain.

The back is one of the most vulnerable parts of the body. You rely on it so heavily —whether it is to shoulder your emotional stresses or to physically lift something that you need to carry with you. Your back is constantly at risk. It is at risk when you drive, being one of the body parts likely to take the biggest impact in case of an accident. It is at risk when you are safely at home on your couch or at the office, where you are likely scrunched over and not caring one bit about your posture. It is at risk when you run, when you play sports, and even when you find yourself sick and are coughing so heavily that your back begins to hurt. It is no wonder that somany people experience back injuries every year. What is a big wonder is that so many people choose to ignore their back injuries year after year! When you break an arm or get a cut on your leg, you are likely to do something about it right away. The sight of blood leaving your body or the realization that a bone isn’t sitting right is something that not many people are going to deal with for too long before seeking medical attention. Yet when pain begins in the back, it is almost normal to ignore it. Everyone develops back pain, time to time, right? There is no reason to stress about it or overreact, right? Absolutely wrong! Understanding Back Pain Back pain may be common, but it is absolutely not normal. There are actually a lot of serious

Getting to the Bottom of Back Pain There are a lot of different reasons as to why youmay be experiencing back pain, and ignoring any of them is not a good idea. Some of the most common issues that cause back pain to linger include: • Muscle sprain or strain • Slipped vertebrae or disc • Tear or hyperextension to the supporting muscles or tendons • Arthritis These concerns can develop as a result of a myriad of environmental issues, such as having poor posture, prolonged sedentary activity, car crash, sporting accident, stress, heavy lifting, and so on. When It Comes to Back Pain, Don’t Wait! When you experience an injury to your back, or realize that you are experiencing regular pain as a result of an ongoing injury or overuse, it is important to find out the cause of your back pain as quickly as possible. Back pain can quickly become chronic, as a potentially small issue can become complicated when it is not addressed early on. Workingwith a our teamof specialists can help you to identify the difference between environmental causes and something more medically based. Call us at (306) 773-8313 today or email us at admin.centralave@sasktel.net to book a Videoconference appointment.

B A C K PA I N R E C O V E R Y I S H E R E : C A L L U S T O D A Y T O S C H E D U L E Y O U R A P P O I N T M E N T !


then fail. An easy stretching routine every day can keep you feeling great and put a spring in your step. 4. Stay Strong. You have hundreds of muscles, which control the movement of your spine. Major muscles that support the spine include your abdominal, pelvis, spinal and hip muscles. By keeping your core muscles strong, you support your spine and have the ability to easily control lifting, quick movements, bending and a lot more. 5. Physiotherapy. Our physiotherapists are medical experts in evaluating spine and body movement. By having a regular check-up, you can make sure your body is in good condition to tackle the activities you love. If you have a history of back pain, injury or are currently experiencing aches and pains, we can analyze your problem and construct a treatment program that will work best for your individual problem. With soothing hands-on therapy and targeted easy exercises, we can help you return quickly to feeling your best. Even if you suffer from severe pain, we can help you get out of pain and living the life you deserve.

1. Keep a Good Posture. When standing, imagine a string through the top of your head lifting you straight up. This puts your neck, shoulders, spine and hips in natural alignment. While sitting, make sure you sit back in the chair with your feet on the floor and your lower back supported. Your shoulders should not slouch when sitting. Avoid soft couches when you can. 2. Lift Properly. Picking things up is a normal part of our day. Even if you pick up something light, your back muscles have to lift the weight of your upper torso and control that movement. Make sure you always face what you need to pick up, squat keeping your spine straight and push with your leg muscles. This helps reduce the excessive pressure on your spine. 3. Stay Flexible. Flexibility is key to maintaining a healthy back. By keeping your body flexible, the normal forces of movement and lifting can be distributed across the spine, rather than focused onto a few segments, which can

SHARE THE BENEFITS OF PHYSIOTHERAPY! Do You Have Friends or Family Members That Have Trouble:


� Moving without pain � Bending &moving freely � Balancing confidently & securely

� Sitting for long periods � Walking for long distances � Living active & healthy

Tell Your Friends About Central Ave. Physiotherapy! We appreciate your confidence and will do our best to help those you refer meet their health and rehabilitation goals. Thank you to all of our friends who refer others to us!

Cindy was informal (which I like) and thorough. We got my issue

fixed in one session. She even called me the next day to be sure I was better. I would highly recommend her.” – J.

(306) 773-8313 | ACHESANDSPRAINS.CA


HEALTHY REC I PE GARLIC BUTTER MEATBALLS WITH ZUCCHINI PASTA • 1/2 lb ground turkey • 1/2 lb ground pork

EXERC I SE ESSENT I ALS USE THIS EXERCISE TO STRETCH YOUR BACK 4. Make sure you are getting at least 7 hours of sleep each night. 5. Take essential Vitamins such as Vitamin C, D, and B6.Take time to stretch. Videoconference to help you keep up with your progress! S IMPLE STEPS TO STAY ACT I VE AND PA I N- FREE : 1. Do a set of exercises or stretches at least every other hour during the day! You can get started with the Exercise Essentials below or consult with your physiotherapist for other options. 2. Maintain a healthy, nurtritious diet and stay hydrated! 3. Take frequent breaks for breathing exercises. (Inhale & exhale deeply.) Though it is tempting to be sedentary and make poor diet choices while self-isolating, these habits have the potential to inhibit your immune system and increase your risk of infection. We want to encourage you to stay active and moving to boost your immunity and maintain your health. Even if you choose to remain indoors, try choosing some exercises to do throughout the day to stay active. One of the best ways to keep your body healthy during this time is to stay moving and reduce inflammation. Furthermore, we want to emphasize to our patients who are recovering from injuries to stay as active as possible. We encourage all of our patients to continue your exercises and recovery program at home. While our clinic is closed, we currently offer

• 1 tsp Italian seasoning • 1/2 tsp crushed red chili pepper flakes • 3 tbsp butter • 4 medium zucchini, spiralized

• 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

• lemon juice • salt (to taste) • black pepper (to taste)

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 formmedium 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. NEW! PHYSIOTHERAPY BY VIDEOCONFERENCE

Lower Trunk Rotation Lie down on your back, bend your knees and drop them to either side and hold for ten seconds. This stretch should be felt in the lower back and sometimes in the outer hips as well.

Are you in pain? Do you need help? Our Videoconference services offer live consultation where you can meet and chat with your physiotherapist about your treatment plan. Similar to FaceTime, Videoconference is a way for us to make sure that our patients are still receiving the highest possible quality of care they need from a remote location. With Videoconference, you will be able to perform your treatments from the comfort of your own home. You will also be able to track your progress and see how you are improving throughout your treatments – without coming directly to our clinic. We appreciate your patience as we ensure the health and safety of all during this time. To request your Videoconference appointment, contact Central Ave. Physiotherapy at (306) 773-8313 or email admin.centralave@sasktel.net.

Always consult your physiotherapist or physician before starting exercises you are unsure of.

Exercises copyright of


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