Health+Fitness N E W S L E T T E R
Don’t Ignore Your Back Pain What is your back pain trying to tell you?
How PT Can Help We can help you get to the bottom of your back pain!!
Exercise Essentials Try this exercise to relieve your back pain!
Healthy Recipe Try this delicious mushroom appetizer!
Physical Therapy N E W S L E T T E R
Don’t Ignore Your Back Pain What is your back pain trying to tell you?
early on so that you know exactly what is going on with your body from the get-go. Once the cause of your back pain is determined, your physical thera- pistwill be able to identifythe best treatment options foryourbody’s needs. This will likely include the following: • Targeted exercises that are specialized to the region of the back that is experiencing the most 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 for- mation, especially with cardiovascular activity that can stimu- late 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 recom- mended. Working with a licensed and experienced physical thera- pist can provideyouwith the guidance and ongoing support thatyou 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 shoulderyour emotional stresses or to physically lift something that you need to carry with you. Your back is constantlyat risk. It is at riskwhenyou drive, being one of the body parts likelyto take the biggest impact in case ofan accident. It is at risk whenyou are safelyat home onyourcouch orat the office,whereyou are likelyscrunched overand not caring one bit aboutyourposture. It isatriskwhenyourun,whenyouplaysports,andevenwhenyoufind yourselfsickandarecoughingsoheavilythatyourbackbeginstohurt. It is no wonder that so many 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 manypeopleare going to dealwith fortoo longbefore 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 conditions that can cause your back to begin to hurt, and it is smart to have your back looked at by a physician
Getting to the Bottom of Back Pain
There are a lot of different reasons as to whyyou may 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 disk • 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 regularpain as a result ofan ongoing injuryoroveruse, it is important to find out the cause ofyourback pain as quicklyas possible. Back pain can quickly become chronic, as a potentially small issue can become complicated when it is not addressed early on. Working with a physical therapist can help you to identify the difference between environmental causes and something more medically based. To get started with putting an end to your back pain, contact us.
Call Courcier Clinic at 405.478.5333 to schedule your appointment today! Visit courcierclinic.com for more information.
FOOT & ANKLE PAIN WORKSHOP Wed, April 15 • 11:30am-12:30pm Instead of offering this workshop at our location, we will be offering this workshop as a live video on our facebook page. SHOULDER PAIN WORKSHOP Wed, May 16 • 11:30am-12:30pm Watch a live facebook video of a shoulder evaluation by one of our physical therapists, as well as MSKUS for shoulder tears!
PRAYER STRETCH While in a crawl position, slowly lower your buttocks towards your feet until a stretch is felt along your back and or buttocks.
This isagreatstretch for thosewhoworkatacomputerdesk for longperiods.
3 Natural Solutions To Beat Spring Allergies TRY THESE SIMPLE TIPS TO PROTECT YOU FROM SPRING ALLERGENS! 1.Limityourtimeoutdoors. Each spring, trees release billions oftinypollen grains into the air. When you breathe them into your nose and lungs, they can trigger an allergic reaction. Staying inside can help, especially on windy days and during the early morning hours, when pollen counts are highest. 2. Tweak your home. Simple changes make a difference. Shut all windows to keep out pollen. Use an air conditioner to cool your home instead of a fan, which draws in air from outside. Take off your shoes at the door and ask guests to do the same. That keeps allergens outside. Finally, don’t allow guests, or yourself, to smoke inside the home. It can make allergy symptoms worse. If you or someone you live with smokes, now is a good time to quit. 3. Keep it clean! Be sure to wash all surfaces regularly with single-wipe dust rags (if using cleaning rags, be sure to wash them in hot water after each use). Ifyou find mold, use water and detergent to clean, then let it air-dry completely. Finally, wash all bedding once a week in hot water and dry in a hot dryer.
Let’s Play Sudoku! http://1sudoku.com n° 35089 - LevelHard
1 2 6 3 4 5 8
n° 327735 - LevelHard
7 The goal of Sudoku is to fill in the numbers 1-9 exactly once in every row, column, and 3 x 3 region. 4
5 3 4
Patient Success Story
Staff Spotlight 7 8 4 6 1 3 2
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3 2 5
I feel so much better since I came to Courcier Clinic for Physical Therapy. - Jean D.
n° 318674 - LevelHard
Play on your mobile these puzzles and find their solutions by flashin n° 35089 n° 37953 n° 327735
MaryTetteh Physical Therapist
This could be you! Start your success story today by calling your physical therapist at 405.478.5333!
MaryTetteh,D.P.T. hasbeenwithCourcier ClinicprovidingexcellentP.T.serviceswith anemphasismanualtherapyforthepast5 years!Shecaresaboutherpatients’success!
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Healthy Recipe Cilantro Lime Chicken & Avocado Salsa
Don’t Miss Out On This Special Offer! FREE 15 min Consultation!
• 1.5 lb. boneless chicken breast • 1/4 cup lime juice • 2 tbsp olive oil • 1/4 cup fresh cilantro • 1/2 tsp ground cumin • 1/4 tsp salt
ForAvocado Salsa: • 4 avocados, diced • 1/2 cup fresh cilantro, diced • 3 tbsp lime juice • 1/2 tbsp red wine vinegar • 1/2 tsp red pepper flakes • 1 garlic clove, minced
DIRECTIONS Add 1/4 cup of lime juice, olive oil, 1/4 cup of fresh cilantro, ground cumin, and 1/4 tsp of salt to a small bowl. Whisk until mixed. Add chicken and marinade to a large ziplock bag. Let chicken marinate for at least 15 minutes. Preheat grill to medium-high heat (about 400°F). Place chicken on grill and grill each side for 4-6 minutes, until chicken is no longer pink. Remove and let sit. For avocado salsa: add avocado, 1/2 cup fresh cilantro, 3 tbsp lime juice, red wine vinegar, red pepper flakes, garlic clove, and salt to a small bowl. Gently toss to mix. Top the cilantro lime chicken with the avocado salsa and serve.
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