The Newsletter About Your Health And Caring For Your Body H E A L T H & F I T N E S S
Don’t Ignore Your Back Pain! What Is Your Back Pain Trying To Tell You?
ALSO INSIDE • Understanding Back Pain • Relieve Knee Pain In Minutes • Patient Success Stories • Back To School!
The Newsletter About Your Health And Caring For Your Body H E A L T H & F I T N E S S
Don’t Ignore Your Back Pain What Is Your Back Pain Trying To Tell You?
The back is one of the most vulnerable parts of the body. You rely on it so heavily — whether it is to shoulder your emotional stresses or to physically lift something that you need to carry with you. Your back is constantly at risk. It is at risk when you drive, being one of the body parts likely to take the biggest impact in case of an accident. It is at risk when you are safely at home on your couch or at the office, where you are likely scrunched over and not caring one bit about your posture. It is at risk when you run, when you play sports, and even when you find yourself sick and are coughing so heavily that your back begins to hurt.
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 many people are going to deal with for too long before 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!
Call 304.262.8161 to talk with your physical therapist today!
3. If further assessment is warranted, your therapist
1. Feel free to call us and ask to speak to your therapist.
2. Your therapist will tell you the possible causes of your pain as well as precautions you can take at home.
might recommend you come in for an appointment.
Attempting to undertake any of these changes on your own after you’ve experienced a back injury is both dangerous and not recommended. Working with a licensed and experienced physical therapist can provide you with the guidance and ongoing support that you need to ensure that you do not experience any further injury as you attempt to heal the cause of your back pain. Getting To The Bottom Of Back Pain There are a lot of different reasons as to why you 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 disc • 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 regular pain as a result of an ongoing injury or overuse, it is important to find out the cause of your back pain as quickly as 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. WRONG CORRECT Strap on one shoulder Wide, padded straps on of body weight both shoulders !
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 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 therapist will be able to identify the best treatment options for your body’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 formation, especially with cardiovascular activity that can stimulate improved blood circulation to the affected areas of the back, as well as strength-building activities.
Physical Therapists Offer Backpack S
Wow! Two weeks ago, my back injury made me hardly able to walk and needing help to get out of bed. Karla and Becca have not only helped me significantly manage the pain, but they also kept me frommissing any work Wear the backpack over the str Pay close attention to the way the b evenly in the middle of the back. Sh put on and take off the backpack wit Straps should not be too loose, and t Lighten the load Keep the load at 10%-15% or less of are required for the day. Org nize th items closes t the back. Some stud carry the heavy books to and from s How a Physical Therapist Can A physical therapist can help you ch child. Children come in all shapes an require special adaptations. Addition problems, correct muscle imbalance backpack use. Physical therapists c help children get strong and stay str Wear both straps Use of one strap causes one side of wearing 2 shoulder straps, the weigh
Patient Success Spotlight
Strengthen Your Back And Core Muscles! WALL PLANKS Positionyourselfwithyourforearms against a wall as shown. Keep your trunk engaged, making sure to not let your lower back arch. Hold for 10 seconds, then rest. Repeat exercise throughout the day to strengthen your core and back muscles.
responsibilities. Their helpful exercises have made me stronger by the day, and I feel like I’m building helpful protection against further back injury. By the way– I’m practically pain-free today! ” - Mike C.
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At School A Little Less Painful
Physical Therapists Offer Backpack Safety Tips
Does your child have these symptoms experience aching shoulders or stooped posture after wearing a heavy school backpack? Carrying too much weight in a pack or wearing it the wrong way can lead to pain and strain. Parents can take steps to help children load and wear backpacks the correct way to avoid health problems. LOADING THE BACKPACK: • A child’s backpack should weigh no more than about 10% of his or her body weight. This means a student weighing 100 pounds shouldn’t wear a loaded school backpack heavier than about 10 pounds. If the backpack is too heavy on a regular basis, consider using a book bag on wheels if your child’s school allows it. • Load heaviest items closest to the child’s back (the back of the pack). Arrange books and materials so they won’t slide around in the backpack. • Check what your child carries to school and brings home. Make sure the items are necessary for the day’s activities. If the backpack is too heavy or tightly packed, your child can hand carry a book or other item outside the pack. WEARING THE BACKPACK: • Distribute weight evenly by using both straps. Wearing a pack slung over one shoulder can cause a child to lean to one side, curving the spine and causing pain or discomfort. Wear the waist belt if the backpack has one. • Select a pack with well-padded shoulder straps. Shoulders and necks have many blood vessels and nerves that can cause pain and tingling in the neck, arms, and hands when too much pressure is applied. Adjust the shoulder straps so that the pack fits snugly on the child’s back. A pack that hangs loosely from the back can pull the child backwards and strain muscles. • School backpacks come in different sizes for different ages. Choose the right size pack for your child as well as one with enough room for necessary school items. The bottom of the pack should rest in the curve of the lower back. It should never rest more than four inches below the child’s waistline. WRONG CORRECT Load too heavy Load no more than 10%-15% of body weight
WRONG fety Tips
Strap on one shoulder Wide, padded straps on
of body weight
Wear both straps Use of one strap causes one side of the body to bear the weight of the backpack. By wearing 2 shoulder straps, the weight of the backpack is better distributed. Wear the backpack over the strongest mid-back muscles Pay close attention to the way the backpack is positioned on the back. It should rest evenly in the middle of the back. Shoulder straps should b adjusted to allow the child to put on and take off the backpack without difficulty and allow free movement of the arms. Straps should not be too loose, and the backpack should not extend below the low back. Lighten the load Keep the load at 10%-15% or less of the child’s body wei ht. Carry only those items that are required for the day. Organize the contents of the backp by pl cing the heaviest items closest to the back. Some students have 2 sets of books, so as not to have to carry the heavy books to and from school. How a Physical Therapist Can Help A physical therapist can help you choo e a prop backpack d fit t sp cifically to your child. Children come in all shapes and sizes, and some have physical limitations that require special adaptations. Additionally, a physical therapist can help improve posture problems, correct muscle imbalances, and treat pain that can result from improper backpack use. Physical therapists can also design individualized fitness programs to help children get strong and stay strong—and carry their own loads! CORRECT Load no more than 10%-15% of body weight
Load too heavy
he body to bear the weight of the b ckpack. By of the backpack is better distributed.
ngest mid-back muscle kpack is positioned on the back. It s ould rest lder straps should b adjusted to allow the child to out difficulty and allow free movement of the arms. e backpack should not extend below the low back. the child’s body weight. Carry only those items that contents of the backpack by placing the heaviest nts have 2 sets of books, so as not to have to ool. elp ose a proper backpack and fit it specifically to your sizes, and some have physical limitations that lly, a physical therapist can help improve posture , and treat pain that can result from improper n also design individualized fitness programs to ng—and carry their own loads!
Healthy Recipe Sweet Roasted Brussels Sprout
Ingredients • 1 1/4 lbs brussels sprouts, trimmed & halved • 2 tbsp canola oil • Salt & pepper • 3 tbsp pomegranate molasses
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• Seeds from 1 pomegranate • 1/2 cup coarsely chopped toasted hazelnuts • Finely grated zest of 1 lime • 1 tbsp finely grated orange zest
Directions Preheat the oven to 375 degrees F. Put the Brussels sprouts in a medium roasting pan; toss with the canola oil and season with salt and pepper. Roast in the oven until light golden brown and a knife inserted into the centers goes in without any resistance, about 45 minutes. Transfer the sprouts to a large bowl and add the pomegranate molasses, pomegranate seeds, hazelnuts, and lime and orange zests. Season with salt as needed.
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