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.
INSIDE: • BACK PAIN & DIFFICULTY WALKING
• SAVE TIME & MONEY WITH DIRECT ACCESS • PATIENT SPOTLIGHT
BACK PAIN & DIFFICULTY WALKING
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 painwill leave you disappointed. While painmedications 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 formof exercise, butmore 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 timewith family on theweekends all rely heavily on your ability towalk. 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.
If you’ve met your insurance deductible, your physical therapy treatments could be a minimal cost or even... F R E E !
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 something more 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.
I had the BEST experience with Cornerstone. I wish my insurance would have allowed for more appts because I probably needed a few more before I was ready for real life again but I LOVED every single therapy session because the people there were absolutely wonderful and I made great progress on healing my ankle and getting back to normal.- Amanda S . “I made great progress on healing my ankle and getting back to normal.” PATIENT SPOTLIGHT
Ingredients • 2 cup chicken broth • 1 can pumpkin purée • 1 1/2 tsp ground cumin • 3/4 tsp chili powder • 1/2 tsp cinnamon • 1 tsp cayenne pepper • 1 lb ground turkey • 1 large onion Turkey Pumpkin Chili
• 2 cloves garlic • 2 cans green chiles • 2 cans white beans • sour cream • shredded cheese (try sharp cheddar for an extra bite) • sliced radishes • fresh cilantro leaves
Directions In a 5-to-6 quart slow cooker, whisk together chicken broth, pumpkin purée, ground cumin, chili powder, cinnamon, and cayenne pepper. Add ground turkey, separated, and mix to combine. Fold in the onion, garlic cloves, green chiles, and white beans, and cook, covered, until the turkey is cooked through, 4 to 5 hours on high or 6 to 7 hours on low. Serve with sour cream, shredded cheese, radishes, and cilantro, if desired.
YOU CAN BE FREE OF YOUR PAIN! CALL TODAY OR VISIT US AT WWW.CORNERSTONE-PT.NET
The Importance of Healthy Knees When Using the Stairs
The complex network of bones, ligaments, tendons, and muscles in the knee joint are vulnerable. Knee pain can result from many problems, from sports injuries to arthritis to gout. And when knee arthritis or a torn knee ligament strikes, climbing stairs, walking, and even standing can be painful.
Save Time & Money With DIRECT ACCESS What Does It Mean? Direct Access refers to the ability of patients to be evaluated and treated by a physical therapist without being referred by a doctor or other healthcare practitioner. If an individual feels they have a problem that may benefit from the skilled services of a physical therapist, they can “refer themselves” for treatment. Why Is It Important? Healthcare is expensive and direct access can be a cost savings by eliminating other physician office visit fees by coming directly to physical therapy for evaluation and treatment. You can begin treatment quicker / get relief faster by coming directly to us vs. waiting to get in to see a doctor who then in turn would refer you to physical therapy, a process that can often take at least 7-10 days, time you could have spent getting much needed relief and on the road back to your daily activities. Insurance will still pay for treatment. Patient responsibility – i.e. copays, deductibles, etc. – associated with care is the same as if you had come to us with a prescription. Will My Doctor Know I Received Care? Absolutely. Cornerstone Physical Therapy always keeps your medical doctor informed of your care by forwarding a copy of our evaluation notes, planned course of treatment and progress notes We do this for everyone whether you come to us via direct access (self-referral) or come to us with a prescription from your doctor. In addition, Cornerstone Physical Therapy will IMMEDIATELY refer you to a physician if our evaluation determines there is a more significant problem. Unfortunately (or fortunately), over our decades-long experience we have had individuals come to us with pain that when we referred them back to their physician something more serious was discovered.
Strengthening the knee is one way to prevent knee trouble and deal with a knee condition you already have. One exercise that’s simple to do is stair climbing.
Stair climbing benefits Strengthening the muscles around the knee will decrease the stress on the joint itself. These muscles include the quadriceps at the front of the thigh and the hamstrings at the back of the thigh. Both of these large muscle groups get a workout when you climb stairs. Your own weight is enough to make stair climbing a challenge. Stair climbing also benefits the knees indirectly by helping to manage your weight. By walking up steps for just five minutes, you can burn about 45 calories. If you do that five times per week, that’s 225 calories. Doing it 50 weeks a year can burn 11,250 calories. A pound is about 3,500 calories, so with a little stair climbing most days of the year you can lose more than three pounds. If you have knee pain for any reason, don’t ignore it. Rehabilitation such as exercise can often ease the pain and make walking enjoyable again. If your knee condition requires more care, see a knee specialist at Marketplace Wellness. Learn what we can do to relieve your knee pain and improve your quality of life.
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