HandsOn: Back Pain & Difficulty Walking

N E W S L E T T E R

CONQUER BACK PAIN TO IMPROVE WALKING

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N E W S L E T T E R

GET INTO THE HOLIDAY SPIRIT WITHOUT BACK PAIN

INSIDE : • Fixing Your Stride

• Patient Success Spotlight • Relieve Pain In Minutes

• Have You Met Your Annual Insurance Deductible?

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 followingasudden injuryorachronic issue thathasdeveloped 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 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 exercisescouldhelpyoufind relief frombackpainevensooner thanexpected. Contact us today to gain relief from back pain.

SCHEDULE A CONSULTATION TODAY GET RID OF YOUR NAGGING BACK PAIN!

www.handsonpt.org

HAVE YOU MET YOUR ANNUAL INSURANCE DEDUCTIBLE?

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, whichcanmakeasignificantdifferencewhen itcomes tomanagingback 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 fromyourminimalsupportsneakertosomethingmoreathleticallydesigned. 2. Try a custom insert in your shoe. Of course, you can’t wear sneakers all the time.Whenyouareat theoffice,professional footwearmatters.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, thenthatmaybe impactingthewaythatyourbackfeels.Takeafewminutes 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.Beingoverweightputsaddedpressureonyourback,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. For more information about how to rid your life of back pain, contact us. FIXING YOUR STRIDE

An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything. Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocketexpenses.Thismeans that thecostofphysical therapycould be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains?Need toworkonyourcore?Letushelpyougetaheadstart for2020. Contact us today to schedule your appointment. Relieve Pain In Minutes Try this movement if you are experiencing back pain. 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 Back

Exercisescopyrightof Always consultyourphysical therapistorphysicianbefore startingexercisesyouareunsureofdoing.

CALL US TODAY IF YOU ARE EXPERIENCING BACK PAIN (718) 626-2699

Patient Success Spotlight

Who Do You Know That Needs Our Help?

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http://1sudoku.com Do You Have Friends Or Family That Can’t: n°315825 - LevelHard

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6 � Move without pain � Bend and move freely � Balance confidently & securely

4 7 � Sit for long periods � Walk for long distances � Live active and healthy

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“I am feelingmuch better!” “My niece recommended Hands-On PT and I am happy with my results so far. I highly recommend Kasia. I am feeling much better. Nessa is also very kind and treats patients like family. Yessenia is also very helpful at the front desk. I will be telling others about this place!” - Geomara S.

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3 5 32-44 31st Street • Astoria, NY 11106 Tel: (718) 626-2699 • Fax: (718) 626-0923 1 2 2 5 7 6 STRENGTHEN YOUR MIND! 9 1 3 8 4 9

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Healthy Recipe: Bucatini With Mushrooms

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INGREDIENTS • 1/2 cup dried porcini mushrooms • 2/3 cup boiling water • 8 oz uncooked bucatini • 3 1/4 tsp salt, divided • 1 tbsp canola oil • 1/4 cup chopped shallots • 2 (4-oz) packages exotic mushroom blend • 2 garlic cloves, minced • 2 tbsp dry sherry • 2 oz Parmigiano cheese • 1/4 cup heavy whipping cream • 1 tsp chopped sage

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• 1/2 tsp cracked black pepper • 1 tsp truffle oil sage sprigs (optional)

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INSTRUCTIONS Rinse porcini thoroughly. Combine porcini and 2/3 cup boiling water in a bowl; cover and let stand 30 minutes. Drain in over a bowl, reserving 1/4 cup soaking liquid. Chop porcini. Cook pasta with 1 tablespoon salt in boiling water 10 minutes; drain in a colander over a bowl, reserving 1/4 cup cooking liquid. Heat oil in a large skillet over medium-highheat.Addshallots,mushroomblend,andgarlic;sauté5minutes,stirring frequently. Stir in porcini, sherry, and 1/4 teaspoon salt; cook 1 minute. Finely grate 1 ounce cheese; crumble remaining cheese. Reduce heat to medium. Stir in pasta, 1/4 cup reserved cooking liquid, 1/4 cup reserved porcini soaking liquid, 1/4 cup grated cheese,cream,choppedsage,andpepper; tosswell tocombine.Drizzlewithoil; toss. Placeabout11/4cupspastamixtureoneachof4plates; topeachservingwithabout 1 tablespoon crumbled cheese. Garnish with sage sprigs, if desired.

Play on your mobile these puzzles and find their solutions by flashing the codes bel n° 315825 n°329837 n° 3996 n° 34745 The object is to fill all empty squares so that the numbers 1 to 9 appear exactly once in each row, column and 3x3 box, and the sum of the numbers in each area is equal to the clue in the area’s top-left corner.

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