PelhamPhysicalMed_You Can Overcome Back Pain

Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also hinder your time spent with friends and family. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable—ruining your good time.

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

YOU CAN OVERCOME BACK PAIN

WWW.PELHAMREHAB.COM

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

WWW.PELHAMREHAB.COM (718) 823-3900

INSIDE: Back Pain Prevention • Success Stories • Healthy Recipe • Exercise Essentials • Staff Spotlight • Direct Access: What Does it Mean?

YOU CAN OVERCOME BACK PAIN RECOVERY IS HERE

• Poor abdominal, pelvic and back muscle coordination Unfortunately, a lot of people don’t seek treatment when back pain arises. Before they know it, they have a big problem. They might assume nothing—except for medication—can solve their back pain. Medication might mask the pain, but it won’t cure the problem’s root cause and can lead to adverse side effects and addiction if abused. Back Pain Solutions You’re in luck: Back pain can be cured! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physical therapy and medication. Where medication is considered, anti-inflammatory drugs, analgesic medications and counter-irritants are the most popular. Before you can treat your back pain, however, you need to know why it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist can help. Have back pain that just won’t go away? We want to help! Call us at (718) 823-3900 or visit us online at www.pelhamrehab.com.

Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also hinder your time spent with friends and family. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable—ruining your good time. What Causes Back Pain? A few things cause back pain. The American Physical Therapy Association covers each of these, but the following are leading causes:

• Spinal and abdominal muscle weaknesses • Bad posture and bad sleeping positions • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility

A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back. Lift Properly You pick things up constantly. Even if you’re lifting something light, make sure you’re first facing the object and standing as close as possible.Thensquatwhilekeepingyourspine straight. Lift with your leg muscles, as this willreduce thepressureplacedonyourspine. Use Good Posture When you’re standing, imagine a string is attached to the top of your head—lifting you BACK PAIN PREVENTION S I MP L E S O LU T I ON S F O R A PA I N - F R E E L I F E

deserve a pain-free life, and your back will thank you.

up. This will keep your hips, spine, shoulders andneckaligned. Ifyou’resitting,don’tslouch. Use Strength Training Your body has hundreds of muscles. These muscles protect and control your spine. By liftingweights,runningandswimming,youcan keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements. It never hurts to visit a physical therapist, either. Get regular check-ups, andmake sure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional. You

Take charge of your back pain by calling us at (718) 823-3900 or visiting www.pelhamrehab.com. We can help get your life back.

Sources: www.apta.org www.acatoday.org/Patients/Health-Wellness- Information/Back-Pain-Facts-and-Statistics www.ninds.nih.gov/Disorders/Patient-Caregiver- Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet

SUCCESS STORIES

This is the best physical therapy

HEALTHY RECIPE SUMMERTIME STRAWBERRY & BANANA POPSICLES Ingredients • 1 pound strawberries, washed and stems removed • 1 large ripe banana • 1/2 cup vanilla yogurt • 1/2 cup milk • sugar to taste (optional: let the fruit do the work instead!) Directions Add the strawberries, banana, milk, and yogurt to the bowl of a food processor or blender and blend until smooth. Taste and add sugar if needed, depending on the ripeness of your fruit and your taste preferences. Pour the liquid into popsicle molds (or even paper cups), insert the handles, and freeze until firm, generally overnight. Enjoy frozen the next day. Recipe Courtesy of Melissa @ www.blessthismessplease.com

clinic around the area. I apprciate the touch of care with the courteous, friendly and helpful staff. ” – K. S.

They are always professional, nice,

andwithhappy,smiling faces. All are good but Teresa is the best. Thank you very much. ” – S. M.

EXERC I SE ESSENT I ALS USE THIS TECHNIQUE FOR CORE STRENGTH

STAFF SPOTL I GHT MARIA TERESA B. ANINGALAN, PT, DPT, CLT

Supported Bridge

Meet Doctor Teresa, Partner, Director of Rehabilitation, and Physical Therapist at Pelham Physical Medicine. MariaearnedaBachelor’sdegree inPhysicalTherapy in2001atSan PabloColleges inthePhilippines. In 2014, she went on to achieve a Doctorate degree in Physical TherapyattheDominicanCollege

Lie on your back with knees bent and your feet hip distance apart. Place your feet close enough so they can be touched by the finger tips. Inhale and lift the hips, and while doing so, place a block or rolled up towel under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times. For a more challenging exercise, repeat the same steps without using the block for support. When lifting hips, try to arch to the point where your torso and hips become a straight line and your pelvis is level. Try not to arch too high. Hold for about 5 seconds while continuing to breathe and then slowly set yourself back down.

of Blauvelt in New York. She earned her certification in lymphedema therapy through Norton School of Lymphatic Therapy in 2010. Since 2009, Teresa has worked at Pelham Physical Medicine and became a partner in 2017. She works closely with local orthopedicsurgeons,oncologistsandprimarycarephysicians. Teresa is an advocate for prevention and early intervention to maximize patient quality of life. She is a CrossFit enthusiast and loves paddle boarding in the Long Island Sound on her free time. To schedule an appointment with Dr. Aningalan, call Pelham Physical Therapy today at (718) 823-3900.

Exercisescopyrightof

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

SHARE THE PATH TO BETTER HEALTH Do You Have Friends or Family Members That Have Trouble:

DIRECT ACCESS WHAT DOES IT MEAN? Physical Therapy is Easier to Get Than You Think! • A physician referral

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

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

• Therapy may begin with a full evaluation by a licenced physical therapist • In New York, up to 10 visits within 30 days is allowed, with some exceptions

Share the Benefits of Physical Therapy with a Friend! We appreciate your confidence and will do our best to help those you refer meet their health and rehab goals. Thank you to all of our friends who refer others to us!

no longer needed, whether you want a check-up, suffered a recent injury, or if you want to improve your overall health and wellness

Don’t let your pain hold you back. Call us today at (718) 823-3900 or visit our website at www.pelhamrehab.com.

(718) 823-3900 | WWW.PELHAMREHAB.COM

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