CoreSolutions: Getting To The CORE Of Back & Neck Pain

NEWSLETTER

DISCUSSING THE AFFECTS OF TEXT NECK

INSIDE: • Core Strength & Back Pain • Sudoku Puzzle • Healthy Recipe • Getting To The Core Of Back & Neck Pain

Poor posture is something we normally do not think of as a contributor to neck and back pain. However, in our era of constantly being on smart phones, tablets, and computers, we often put our necks and backs in positions of prolonged stress. Over time, this contributes to increased stress to our vertebrae, disc and muscles supporting the spine. Text neck is the term used to describe the neck pain and damage sustained from looking down at your cell phone, tablet, or other wireless devices too frequently and for too long. Of course, this posture of bending your neck to look down does not occur only when texting. For years, we’ve all

looked down to read. The problem with texting is that it adds one more activity that causes us to look down—and people tend to do it for much longer periods. It is especially concerning because young, growing children could possibly cause permanent damage to their cervical spines that could lead to lifelong neck pain. We often see patients who have suffered from back and neck pain for years who could have been treated very easily when the pain started with simple postural corrections and stretches. If you have been suffering from back or neck pain, come see one of our therapists for an assessment of what is contributing to your pain.

NEWSLETTER

GETTING TO THE CORE OF BACK & NECK PAIN

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Back and neck pain are two of the most common issues thatNorthAmericanadultsexperience,putting a huge physical and economic burden on working people by being both two of the leading needs for medical intervention and two of the most common causes people have to miss work. While these may feel like twoseparate issues, it issomewhatcommon thatneckpainandbackpainareactually related.Core strengthcanhaveahuge impactonyouroverallhealth andwellness,andwhenyourcore isweak, itcouldadd up to weakness in your neck and back. Neck Pain 101. There are a lot of reasons why neck pain may develop, including everything from sudden incidents like a car accident or a slip-and-fall injury, to more chronic issues, such as regularly hunching over a desk at work or even practicing poor posture. One of the biggest problems with neck pain is that it often triggers headaches, as the pain is so closely connected to the spine and nervous system. What is more, addressing neck pain is sometimes difficult as there is so much potential to cause more damage to the neck. This is why working with a physiotherapist to address neck pain is wise. A physiotherapist can help treat neck pain by improving range of motion,

using targetedmassage techniques,andby improving strength as needed. For example, in many situations, neck pain can be treated by improving core strength. Back Pain 101. Severe back pain impacts more than half of the population, and many of those with pain in the back as a result of injury end up dealing with that pain long term. One of the biggest problems with back pain is that once it develops, it is difficult to work around it, and many people begin modifying their movements as a result, causing their back to compinsate for the injurybyputtingpressureonother muscles that eventually just leads to more back pain. For this reason, back pain can frequently become a Catch-22 — avoiding the things that hurt your back could actually lead you to develop more pain in the future.Workingwithaphysiotherapist is thebestway to cut your back pain issues in half. Physiotherapy can address back pain by helping to improve your range of motion, strengthen the muscles in your back and surrounding areas, and by using targeted massagetoreducetension. Inmanysituations,working with a physiotherapist to improve core strength can significantly reduce the severity of your back pain.

Be the first 10 to call with the misspelled word and receive a $10 GIFT CARD Call In & Win Hotline: SCHOMBERG (905) 939-9041 CALEDON EAST (905) 584-6747 Misspelled Mania Edition

www.coresolutionsphysiotherapy.com

www.coresolutionsphysiotherapy.com

CORE STRENGTH AND BACK PAIN

You may be surprised how frequently issues with the neck and back actually stem from issues with core strength. Your core refers to the muscles that make up your torso, including your abdomen. These muscles are called the core because they are at the center of your body, and they are necessary in just about every action that you engage in. Everything from walking and running and swimming to sitting and driving require you to engage your core. There are a lot of reasons to improve core strength outside of any existing neck or back pain. When you improve your core, you are likely to also improve your posture and thereby reduce your risk of developing further back pain in the future. Furthermore, the exercise that helps to improve core strength is often helpful in promoting weight loss, and for those who are overweight, this could also help reduce pain in the neck and the back. Sometimes, when your core is weak, it can cause you to experience added pressure on areas like your neck and back. There are a lot of ways that working with a physiotherapist can help you improve your core strength. You may be encouraged to practice core exercises, for example, which may include abdominalcrunchesor leg lifts.Lightweight-trainingactivitiesare also frequently helpful, as are balance-based activities like yoga. If you haven’t spent much time building core strength in the past, then working with a physiotherapist is a great place to start. Your physiotherapist will guide you through proper postures and movements to reduce further risk of injury. For more information about how to start improving your core, contact us. 8 3 3 6 2 7 5 8 4 7 6 7

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Healthy Recipe

DISCOVER HOW TO LIVE PAIN FREE

ASPARAGUS RISOTTO INGREDIENTS • 4 cups (1-inch) slices asparagus • 3 cups fat-free, less-sodium chicken broth • 1 1/2 cups water • 1 tbsp butter • 2 cups chopped onion (about 1 large)

At Core Solutions Physiotherapy & Wellness, you will receive hands-on therapy treatments by our friendly, caring health physiotherapists during focused and individualized sessions. It’s time to go to Core Solutions Physiotherapy & Wellness 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 physiotherapist 2. Discover why your pain has come back 3. Get your custom recovery program

• 2 cups uncooked Arborio rice • 1/2 cup dry white wine • 1 cup (4 ounces) grated fresh Parmigiano-Reggiano cheese • 1/4 cup heavy whipping cream • 1 tsp salt • 1/2 tsp freshly ground black pepper

DIRECTIONS Place 1 cup asparagus and 1 cup broth in a blender; puree until smooth. Combine puree, remaining 2 cups broth, and 1 1/2 cups water in a medium saucepan; bring to a simmer (do not boil). Keep warm over low heat. Melt butter in a large heavy saucepan over medium heat. Add onion to pan; cook 8 minutes or until tender, stirring occasionally. Stir in rice; cook 1 minute, stirring constantly. Stir in wine; cook 2 minutes or until liquid is nearly absorbed, stirring constantly. Add 1/2 cup broth mixture; cook 2 minutes or until the liquid is nearly absorbed, stirring constantly.Add remainingpureemixture,1/2cupata time,stirringconstantlyuntil each portion of broth is absorbed before adding the next (about 30 minutes total). Stir in remaining 3 cups asparagus; cook 2 minutes. Stir in 3/4 cup cheese, cream, salt, and pepper. Transfer risotto to a bowl. Serve with remaining 1/4 cup cheese.

ATTENTION PAIN SUFFERERS

Mention or Bring in This Coupon Today For A PHYSIOTHERAPY ANALYSIS

WE CAN HELP YOU: Be more productive at work. Prevent back and neck pain. Prevent further injury. Have more energy. Move better without pain.

Call the center nearest you today!

SCHOMBERG LOCATION (905) 939-9041

CALEDON EAST LOCATION (905) 584-6747

www.coresolutionsphysiotherapy.com

Attention Pain Sufferers FREE SHOULDER WORKSHOP

Shoulder Workshop, March 7th This workshop will be held 7:30pm- 8:30pm When you have shoulder pain, you need to feel better FAST, so you can get back on your feet and keep on moving. Our responsibilities never end: kids, grandkids, jobs, leisure activities...but pain can stop you in your tracks. We take mobility for granted. Walking, hiking, cycling, running: these are all activities you may have loved in the past but now you may be considering giving up because of pain or discomfort. The Shoulder Workshop at Core Solutions Physiotherapy & Wellness, will teach you about the latest treatment techniques to figure out exactly where and how your pain affects your movement and your physical health. ONE SPECIAL WORKSHOP! Free Workshop!

Here’s some of what you’ll learn: ü The ONE everyday activity sufferers are doing wrong which blocks healing and actually makes pain worse. ü The 3 MOST COMMON CAUSES of shoulder pain. ü Why no two shoulder pains are the same and how to work with your physiotherapist to develop a unique, tailored treatment plan. ü How pain affects the health of the rest of your body. ü A 100% natural and safe solution exists and how you can access it.

Workshops are free, but space is limited

Don’t delay, register today by calling now!

If you are a past or present patient or if you are referring a friend or family member (or the stubborn spouse above)… give them this Newsletter Insert and tell them to call us to register for a workshop.

SCHOMBERG CLINIC 6048 Highway 9, Suite 13 Schomberg, ON L0G 1T0

P: (905) 584-6747 F: (905) 584-6787 www.coresolutionsphysiotherapy.com

5 ESSENTIAL STEPS TO IMPROVE POSTURE

Good posture is an ongoing fight against gravity. Gravity wants to pull you to the floor and your muscles have to counteract that to keep you upright. While your posture may have changed over the years, the good news is that there is a lot that you can do to improve your posture and reduce your pain: 1. PHYSIOTHERAPY –We are experts in evaluating posture and guiding you on the proper techniques to change your posture and reduce your pain. Call us if you are having frequent aches and pains. We can examine your posture and put you on the right road to a pain-free life. 2. GET UP FREQUENTLY – When working at a computer or sitting in front of a TV, get up at least every 30 minutes to walk around for at least one minute.

3. PROPER COMPUTER SETUP – Make sure that your desk chair and computer are at the proper height. Having a proper ergonomic set-up is key to maintaining proper posture at work and at home. 4. SITTING PROPERLY – Sitting upright with your feet on the floor (don’t cross your legs) keep a small gap between the back of your knees and the chair. 5. EXERCISE FREQUENTLY – Walking, running, stretching, and strengthening certain muscles are very important. Strengthen your back and neck muscles to maintain a better posture. To see how we can improve your posture, eliminate your pain and get you back to the activities you love to do, call us today!

SCHOMBERG LOCATION 6048 Highway 9, Suite 13 Schomberg, ON L0G 1T0

CALEDON EAST LOCATION 15955 Airport Road, Suite 101 Caledon, ON L7C 1H9

P: (905) 939-9041 F: (905) 939-9638 P: (905) 584-6747 F: (905) 584-6787 www.coresolutionsphysiotherapy.com

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