Total Care PT_Having a Healthy Spine Prevents Back Pain

Health &Wellness The Newsletter About Your Health And Caring For Your Body

AVOID BACK PAIN BY IMPROVING YOUR SPINE HEALTH Inside: • How Can I Improve The Health Of My Spine? • Homemade Black Bean Burgers • Exercise Essentials • Patient Success Spotlight

Health & Wellness The Newsletter About Your Health And Caring For Your Body

AVOID BACK PAIN BY IMPROVING YOUR SPINE HEALTH

Inside: • How Can I Improve The Health Of My Spine? • Homemade Black Bean Burgers • Patient Success Spotlight • Exercise Essentials

This is why spine health is so important. If you are living with back pain, you know how limiting it can be. In order to make sure your spine is at its optimum health, you must achieve the following: • Good posture and spinal curves.

Are you living with back pain? You may notice that your pain worsens each morning when you wake up, when you have to stand for more than 10 minutes, or when you have to walk long distances. The severity of back pain can range from minor dull aches to sharp stabbing pains. Pain that radiates from the spine down to the buttocks and legs is typically a sign of sciatica. However, your back pain can be avoided and resolved by improving your spinal health. Contact Total Care PT today to find out how. You may be wondering, “What does this mean? How can I tell if my spine is healthy?” When we think of health, we typically focus on nutrition, exercise, and heart health – but spine health is incredibly important, as well. Your spine does a lot for your body – it protects your spinal cord, allows you to breathe properly, and it is what allows your body to move. In fact, almost every function in your body is directly connected to the health of your spine.

• Strong abdominal and core muscles. • Strong spinal and gluteus muscles. • Good flexibility and balance with side-bending and rotation. • Good nutrition and rest at night.

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HOW CAN I IMPROVE THE HEALTH OF MY SPINE?

4. Work on the flexibility and strength of your spine. • Your body is meant to move – this is the most important purpose of the spine. You can make sure your spine remains flexible by stretching for 10 minutes every day. It is also important to make time to move around when possible at work. • Stretch your spine out by reaching overhead and leaning over to one side, then the other. You can also focus on gently twisting at the waist and stretching your hamstrings. Spend 3-4 days a week working on your core strength with abdominal muscle exercises, so you can keep your spine and core muscles strong. A strong spine and core allows you to move without stressing the discs or nerves in your back. 5. Maintain proper posture and balance. • If you sit at a desk during the day, make sure you are sitting in a straight- backed chair and your feet flat on the floor. Avoid sitting on very soft couches for prolonged periods of time, as this keeps your spine in a flexed position. When lifting, make sure you keep your spine straight, lift with your legs, and avoid twisting. Proper balance is important for both the small muscles of your spine and your nervous system. You can enhance your balance by standing on one leg at a time for 10 seconds 3-4 times a week. 6. Go to a physical therapist for spine check-ups. • Your physical therapist can check your spine alignment to check for areas that could be improved. It is wise to have your spine checked every 6 months, in order to ensure your back is moving how it should. At Total Care PT, our physical therapists are experts in the field of spine health who can help your back operate as it should. If you have been living with back pain, or you’d like to avoid potential back pain, don’t hesitate to contact Total Care PT today. By catching back pain early, we can resolve the issue so it doesn’t progress. Don’t live with the limits of back pain – improve your spine health with us today!

Of course, much like anything else, spine health is easier said than done. Your spine is a complicated structure of vertebrae, discs, joints, ligaments, tendons, muscles, and nerves. Therefore, it takes a delicate balance to make sure it is at its peak level of health and function. Below are 6 ways to make sure you are doing everything you can to improve the health of your spine: 1. Practice proper nutrition. • Nutrition is a critical part of all health, whether you are focusing on your heart, joints, or spine – whatever you do, it is always important to eat right. Healthy fruits and vegetables contain the vitamins and antioxidants that make up a healthy spine function. They help to rebuild the bone, muscle, and connective tissues that are constantly being used throughout the day. 2. Get some sleep. • Throughout the day, your spine is compressed with standing, sitting, and bending. Did you know that it is actually possible to lose about ½ an inch over the course of a day? • Adequate rest in a good position while sleeping helps you maintain a healthy spine. It is ideal to start off lying in bed for the first 10 minutes on your side with your knees curled up, as this allows the discs in your spine to rehydrate. Afterwards, continue sleeping on your side with a pillow between your legs or roll onto your back with a pillow under your knees. Avoid sleeping on your stomach. 3. Give up cigarettes. • Many studies show that nicotine in cigarettes directly accelerates the breakdown of the discs in the spine and the destroys connective tissues that keep the joints moving properly. In addition, nicotine increases the inflammatory response in the body, disrupting the body’s natural ability to repair itself.

Healthy Recipe: Homemade Black Bean Burgers

• 1 egg • 1 tablespoon chili powder • 1 tablespoon cumin • 1 teaspoon Thai chili sauce or hot sauce • ½ cup bread crumbs

INGREDIENTS • 16 oz can black beans, drained and rinsed • ½ green bell pepper, cut into 2 inch pieces • ½ onion, cut into wedges • 3 cloves garlic, peeled

DIRECTIONS If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet. In a medium bowl, mash black beans with a fork until thick and pasty. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans. In a small bowl, stir together egg, chili powder, cumin, and chili sauce. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side. Source: https://www.allrecipes.com/recipe/85452/homemade-black-bean-veggie-burgers/?internalSource=hub%20recipe&referringId=84&referringC ontentType=Recipe%20Hub&clickId=cardslot%209

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Discover How To Live Pain Free!

Patient Success Spotlight

At Total Care Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring, health experts during focused and individualized sessions. 1. CALL AND TALK TO YOUR THERAPIST 2. DISCOVER WHY YOUR PAIN HAS COME BACK 3. GET YOUR CUSTOM RECOVERY PROGRAM FIND US ON SOCIAL MEDIA

“I’ve been going to Total Care PT for several months and I love it. When I walk through the door I’m always greeted with a friendly smile. It has a great atmosphere that can’t be found anywhere else. Every patient gets one on one attention that myself and every customer desires. Everyone at Total Care PT is truly dedicated to get all of their customers healthy and are willing to do what it takes. Whether it’s letting me finish what I have to do even if my hour has passed or getting calls on weekends just to check in with how I’m doing. I was even given bands to use at home to help me recover quicker. They also are very accommodating as I have a tight schedule but they seem to always find a way to fit me in. Indubitably, Total Care PT is the total package and I couldn’t be happier with their efforts to get me healthy.” -Jeffery S. “I couldn’t be happier with their efforts to get me healthy.”

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• Cost Effective • Non-invasive • Safe & Natural • State-of-the-art Facility Features of Physical Therapy: DO YOU SUFFER FROMBACK PAIN?

Exercise Essentials Try this stretch if you are experiencing back pain.

Stretches Back

Exercises copyright of

Repeat Trunk Flexion | to Floor Sit in a chair with good posture. Hands on thighs. Let your trunk sag toward the floor use your arms to control the movement. Let your arms dangle to the floor. Now use your arms to push yourself up. Repeat 10 times.

Mention This Coupon To Receive A BACK PAIN ANALYSIS

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Call Today! 908-262-7404

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