Newsletter for MedRehabGroup Physiotherapy
W W W. M E D R E H A B G R O U P. C O M
Is Back Pain Slowing You Down? Physiotherapy Can Help!
I N S I D E Back Pain Prevention Exercise & Mental Health We’re Staying Safe!
Is Back Pain Slowing You Down? Physiotherapy Can Help!
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 problem. Medication might mask the pain, but it won’t cure the problem’s root cause. Back Pain Solutions You’re in luck: Back pain can be treated! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physiotherapy, 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.
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 Canadian 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? Afewthings causebackpain. TheCanadianPhysiotherapyAssociation covers each of these, but the following are leading causes: • Pelvic alignment and leg discrepancies • Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility
Call MedRehabGroup Physiotherapy to schedule your appointment today!
3. If furtherassessment is
1. Feel free to call us and ask to speak to your physiotherapist.
2. Your physiotherapist will tell you the possible causes of your pain as well as precautions you can take at home.
warranted, yourphysiotherapist might recommendyoucome in foranappointment.
Back Pain Prevention
Staff Spotlight DJ | Lead Physiotherapist
Djoanna (DJ) brings over 25 years of experience to MedRehabGroup and has been with the company since 2002. She is a member of the Canadian Physiotherapist Association and holds numerous certifications in Medical Acupuncture, Combined Decongestive Therapy (Integrated Lymphatic Drainage), Integrative lifestyle medicine and Advanced Lumbopelvic Complex Therapy. DJ is also an Authorizer for Mobility Devices, and Pressure Modification Devices under the Ontario Ministry of Health. DJ is our senior leadPhysiotherapist andspecializes inavariety of treatment techniques including manual therapy, yoga for scoliosis, patient specific exercise programs, acupuncture, and lymphatic drainage. Her vast experience covers many areas of long-term care and complex rehabilitation: geriatrics, post- surgical conditions, sports injuries, work related injuries, cancer rehabilitation, chronic pain, orthopedic conditions, TMJ, headache, and concussions. When she is not treating her patient she enjoys cycling, yoga, badminton, spinning classes and she started learning cross country skiing. Many patients have benefited from DJ’s care and compassion she holds for them and her pleasant, friendly personality is appreciated by all.
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 facing the object. Squat, keeping your spine straight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. Use Good Posture When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine, shoulders, and neck aligned. If you’re sitting, don’t slouch. Use Strength Training Your body has hundreds of muscles. Thesemuscles protect and control your spine. By lifting weights, running, and swimming, you can keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements. It never hurts to visit a physiotherapist, either. Get regular check-ups, and make 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 deserve a pain-free life, and your back will thank you.
Feta &Herb Crusted Salmon
Ingredients Directions • 1 salmon fillet - Thaw if • f 1 r / o 2 ze c n up feta cheese • 1/4 cup roughly chopped fresh parsley
• 2 tablespoons roughly chopped fresh chives • Juice from half a lemon • 1/8 teaspoon salt • Pinch of pepper
“There were days I could not move. The pain in my left shoulder was the worst pain I had ever felt . When I came to MedRehabGroup, I started noticing right away how the treatment was working. They are friendly and very helpful. Thank God I did not give up. MedRehabGroup was the answer I was looking for.” - Belinda R. Success Spotlight
Preheat your oven to 400 degrees. Line a baking sheet with parchment or foil for easy cleanup. Combine parsley, chives, feta, lemon, salt and pepper on cutting board. Run knife through the combination several times, chopping up all ingredients to mix. Spread combined ingredients on salmon fillet. Bake for 20 minutes or until cooked through. Serve!
Interested in using physiotherapy to treat your pain? We offer complimentary phone consultations for new patients with a registered physiotherapist to discuss your issue and provide feedback on which direction you should take to heal your pain! Free Phone Consult
Everyone knows that regular exercise is good for the body. But exercise is also one of the most effective ways to improve your mental health. Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood. And you don’t have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better. Exercise and depression. Maintaining an exercise schedule canprevent you fromrelapsing. Itpromotesall kindsof changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression. Exercise and anxiety. Anything that gets you moving can help, but you’ll get a bigger benefit if you pay attention instead of zoning out. By adding this mindfulness element—really focusing on your body and how it feels as you exercise—you’ll not only improve your physical condition faster, but you may also be able to interrupt the flow of constant worries running through your head. Exercise and PTSD and trauma. Evidence suggests that by really focusing on your body and how it feels as you exercise, you can actually help your nervous system become “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD or trauma. Instead of thinking about other things, pay close attention to the physical sensations in your joints and muscles, even your insides as your body moves. Exercises that involve cross movement and that engage both arms and legs—such as walking (especially in sand), running, swimming, weight training, or dancing—are some of your best choices. Outdoor activities like hiking, sailing, mountain biking, rock climbing, whitewater rafting, and skiing (downhill and cross-country) have also been shown to reduce the symptoms of PTSD. When you’re under the cloud of an emotional disorder and haven’t exercised for a long time, setting yourself extravagant goals like completing a marathon or working out for an hour every morning will only leave you more despondent if you fall short. Better to set yourself achievable goals and build up from there. Exercise & Mental Health
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Exercise Essentials
Physiotherapists are considered “Essential Critical Infrastructure Workers” during the COVID-19 pandemic. Because of this, MedRehabGroup Physiotherapy is remaining open and seeing patients during this time while taking the necessary precautions to make sure everything is sanitary and everyone is safe. Before and after every session, we are asking our clients and staff to wash or sanitize their hands. Additionally, we have increased the number of times per day that we sanitize our equipment and facility as well as require all of our staff to wear masks as an additional measure of precaution. We’re Staying Safe! Child’s Pose While in a crawl position, slowly lower your buttocks towards your feet until a stretch is felt along your back and or buttocks. Hold this position for 10 seconds. Repeat as necessary. This is a good stretch if you sit at a computer all day. Exercises copyright of www.simpleset.net
Have pain that won’t go away? We want to help! Call us today at (888) 409-4058 or visit www.medrehabgroup.com
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