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.
Health &Wellness The Newsletter About Your Health And Caring For Your Body
WANT TO START OFF THE NEWYEARMORE ACTIVE? LET US HELP YOU!
Health & Wellness The Newsletter About Your Health And Caring For Your Body
WALKING AWAY FROM BACK PAIN
INSIDE: • Walking Away From Back Pain • Healthy Recipe • How to Approach a New Year’s Resolution • Patient Success Spotlight
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 improvedstrategiesand techniqueswith your walking could help you to get back on your feetevensoonerthanyouthoughtpossible.What’s more, for those who are able to walk, getting on yourfeetmoreoftenwithtargetedexercisescould help you find relief from back pain even sooner than expected. Look inside to learn more about our programs and say goodbye to that aching back pain!
Does going for a walk sound like a big pain in the back? For those who struggle with chronic back pain,eventhebasictaskofgoingforawalkcanbe overwhelmingandpainful.Backpaincanstrikeat any time. Whether in theupper back, surrounding theneckandshoulders,or in the lowerbackat the lumbar or sciatica, back pain is something that no one likes to deal with for too long. Relyingonpainmedicationstohelpyouovercome back pain will leave you disappointed. While pain medications are frequently helpful at alleviating thediscomfortofyourbackpainforashortperiod of time, theyarenotcapableofresolving 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 isagreat formofexercise,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 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
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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.Makesure thatyouarewearing 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
customorthoticsmade foryourworkshoesso 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 makeapointofkeepingyourshoulderssquare 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 at Missouri: 573-769-6166 or South Carolina: 843-536-4888 to schedule an appointment!
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
Healthy Recipe: TRAIL MIX
Helps Your Core and Back
INGREDIENTS • 1 cup raw almonds • 3/4 cup raw cashews
www.simpleset.net
• 2/3 cup raw pumpkin seeds • 1/3 cup raw sunflower seeds • 2 tbsp unsweetened dried cranberries, chopped • 2 tbsp vegan dark chocolate chips • sea salt for taste
DIRECTIONS Chop any large ingredients if necessary to make everything about the same size. Give the dried fruit a light sprinkle of sea salt before you mix it in (it sticks better), or sprinkle the whole mix with salt if you prefer. Combine all ingredients in a bowl and enjoy! Store in an airtight container for up to 2 weeks.
QUADRUPED ALTERNATE LEG While in a crawling position, slowly draw your leg back behind you as you straighten your knee. Repeat 8 times on both sides.
MISSOURI 573-769-6166
SOUTH CAROLINA 843-536-4888
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Wellness Tips for new Year’s Resolutions
DISCOVER HOW TO LIVE PAIN-FREE
Do you use the new year as an annual health seminar with yourself? Here’s a list of 10 simple wellness tips. Hopefully, these will make picking an easily-attainable goal less daunting and enjoyable. Cheers to a healthy and happy new year. 1. Drink half your body weight in ounces of water per day (200 lb man should drink 100 ounces of water.) When the body is dehydrated, it doesn’t run efficiently. Drinking water has plenty of benefits including increasing energy, flushing out toxins, improving skin complexion and boosting immunity, to name a few. 2. Start the morning with a hydrating warm drink I choose warm water and lemon because I like the taste. I’ve also seen apple cider vinegar concoctions that rehydrate and
influence the body’s alkaline state, which has been noted for added health benefits. Drink these before coffee and breakfast for instant energy, likely from the rehydration process. 3. Be active daily Aim for 30 minutes of activity daily. Break it up throughout the day: 10 minutes before work, 10 minutes afterwards and 10 minutes home with the kids. Good luck. Happy New Year and always remember to check with your doctor or physical therapist when making changes to your lifestyle.
At Priority Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Priority Physical Therapy if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist
2. Discover why your pain has come back 3. Get your custom recovery program
How toApproach a NewYear’s Resolution
Focus on Process, Not Results. Don’t focus on a result, with no identification of a process for how to get there. Intensely focusing on results paradoxically makes us less likely to achieve them. Instead of focusing on “losing 10 pounds,” try focusing on going for walks or eating healthy salads for lunch — you will probably end up losing some weight in the process. And you’ll probably enjoy the journey a lot more. The focus of our resolution should be the process — the infinite present moments in which transformation will occur — rather than the single instance of its attainment.
Consider Resolution Alternatives. If the pressure of New Year’s Resolutions is too much, consider a few alternative ways to set your intentions for the upcoming year: Make a Vision Board: A vision board compiles images that represent what you want for yourself in the upcoming year. It’s a great way to have a visual reminder of your intentions. Choose a Word of the Year: Many people have embraced the trend of choosing a word for the year — like breathe, trust, dance, fly — that encapsulates the feelings, attitudes, and
behaviors they desire in the year ahead.This word can guide your choices and actions — instead of setting firm expectations for yourself, you can ask if a particular behavior aligns with your word and your intentions. Ultimately, New Year’s Resolutions are about growth and improvement. They are about bringing health and joy and ease into our lives. With mindfulness we can bring awareness to our habits and hold ourselves with compassion and kindness as we seek meaningful transformation.
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