N E W S L E T T E R
IS BACK PAIN SLOWING YOU DOWN?
It’s the end of the day, your head is pounding and your neck is aching. Was it the work you were doing? Was it the stress or the way you were sitting? Your neck is an intricate structure with hundreds of muscles and nerves. The joints in your neck provide movement, while the
I N S I D E IS BACK PAIN
SLOWING YOU DOWN? HOW TO TAKE CARE OF YOUR BACK EXERCISE ESSENTIALS
discs in between ... (Read more inside...)
N E W S L E T T E R
IS BACK PAIN SLOWING YOU DOWN?
• How To Take Care Of Your Back • Exercise Essentials
• Healthy Recipe • Staff Spotlight
What Causes Back Pain? The forward head position puts a strain on the neck muscles, resulting in general muscle tension in the head. A few things cause back pain. The American Physical Therapy Association covers each of these, but the following are leading causes:
(Continued from outside) ...the bones give support and shock absorption. In today’s world of sitting for long periods at work, being on your computer and at home watching TV, your neck muscles, joints and nerves can become strained.
• Spinal & core muscle weaknesses
• Improper lifting form
OVER 80 PERCENT OF THE U.S. POPULATION WILL SUFFER FROM IT AT SOME POINT IN THEIR LIFETIME.
• Limited hip, spine, & thigh muscle flexibility • Bad abdominal, pelvic, & back muscle coordination
• Bad posture
• Spinal muscle & tissue damage
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 U.S. 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.
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.
Get Moving Today with DynamX Physical Therapy! www.dynamxpt.com
You’re in luck: Back pain can be cured! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physical therapy 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 Prevention 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. 1. Lift Properly You pick things up constantly. Even if you’re lifting something light, make sure you’re facing the object. Squat, keeping your HOW TO TAKE CARE OF YOUR BACK
spine straight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. 2. 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. 3. Use Strength Training Your body has hundreds of muscles. These muscles 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.
EXERC I SE ESSENT I ALS TRY THIS EXERCISE FOR BACK PAIN RELIEF
HEALTHY REC I PE MAKE YOUR OWN TRAIL MIX
•1 cup raw almonds • 3/4 cup raw cashews
• 2/3 cup raw pumpkin seeds • 1/3 cup raw sunflower seeds • 2 tbsp unsweetened dried cranberries, chopped • 2 tbsp vegan dark chocolate chips • Sea salt for taste
Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by your finger tips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times.
Chop any large ingredients if necessary to make everything about the same size. Give the dried fruit a light sprinkle of sea salt before you mix it in (it sticks better), or sprinkle the whole mix with salt if you prefer. Combine all ingredients in a bowl and enjoy! Store in an airtight container for up to 2 weeks.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
• Physical therapy • Pre and Post Surgical Rehabilitation • Non-surgical Injury Rehabilitation • Sports Rehabilitation • Hand Therapy • Athletic Recovery Services • Blood Flow Restriction Training • Running Analysis • Return to Sport Testing (i.e. after ACL repair)
“I definitely recommend this place for PT! I have had physical therapy at a few other facilities in the past. At first I was a little unsure of how the session would go, but after getting started they really make you feel comfortable. I appreciated the attention to detail they gave me and others. Everyone was welcoming, helpful, and patient.” - Denise J. PAT I E N T S U C C E S S S P OT L I GH T F UN & GAME S 3
WHAT TO EXPECT
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We will work with you to assess your overall movement history, your medical history, and your goals moving forward. Your therapist will then perform a thorough physical evaluation. The physical evaluation will let the therapist know what your movement issues are. 3 7 5 4 7 9 5 9 4 3 7 2 7 2 4 3 1 6 DynamX Physical Therapy clinics utilize current evidence based treatment combined with Applied Functional Science ® . Each of our therapists has a certification or fellowship training in Applied Functional Science ® . We encourage you to come experience the difference. 5 3 2 9 6 5 7 3 2 1 5 8 9 4 1 8 1 6 3 2 ABOUT US 4
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The classic sudoku is a number placing puzzle based on a 9x9 grid with several given numbers. The object is to place the numbers 1 to 9 in the empty squares so that each row, each column and each 3x3 box contains the same number only once. SUDOKU PUZZLE
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n° 318548 - LevelHard
n°310547 - LevelH
STAFF SPOTL IGHT BENJAMIN BUTTS, PT, DPT, OCS, SCS 9 7
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Ben Butts is the Regional Director for DynamX Physical Therapy. His vision for the DynamX clinics was to have their basis in Applied Functional Science (AFS), which means you will spend less time lying down on the table and more time moving getting better at practicing and improving upon the exact movements you are having issues with. Each of the staff members have been trained in AFS, which is why when you step into a DynamX clinic you will notice a difference. DynamX Physical Therapy is spelled different because we are different. A board- certified orthopedic and sports specialist. Ben earned his bachelor’s degree in kinesiology with a concentration in exercise science from California State University, Long Beach and his doctorate in physical therapy from the University of Southern California. He was one of the first graduates of the University’s Sports Residency Program. During the residency program, he served as the team physical therapist for the L.A. Sparks and West L.A. Junior College. www.dynamxpt.com 5 3 8 1 7 6 9 5 6 3 7 2 3 7 5 4 2 3 1 2 http://1sudoku.com n°36953 - LevelHard
8 3 4 8 1 3 5 6 1
n° 315994 - LevelH
Play on your mobile these puzzles and find their solutions by flashing the codes below : n° 318548 n°310547 n°36953
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