FINDING THE SOURCE OF BACK PAIN “ Pain In Your Neck Causing Back Pain? ” Innovative Newsletter
It is important to realize that you have ONE SPINE and it functions as a whole. It is not just a bunch of bones, ligaments, tendons, and discs thrown together. It is a beautiful and very complex structure that needs flexibility, strength, coordination, and good posture.
Cheryl Howard PT, DPT, Cert. MDT Ownerr
“Manage Simple Errands Without Pain!” FINDING THE SOURCE OF BACK PAIN
Finding The Source of Back Pain
What affects the top affects the bottom If you have problems with your upper neck such as tight muscles, poor alignment, previous injuries, whiplash, or poor posture, this can dramatically change the load and forces on your low back. For example, if you work at a computer or sit watching TV in a slouched position for many hours, over time your head and neck become forward protruding. Since your head weighs between 10-12 pounds (about the weight of a bowling ball), and is now balanced forward, all your back muscles have to work harder to keep you from falling forward. Over time, this leads to pain, inflammation, and injury to the low back. Do you find when looking over your shoulder you have to turn your body a lot? When motion is limited in your neck, theability to turnyourhead iscompensated by over-rotating the lower back.This is not normal and causes more strain to the mid and lower back giving you pain. If you feel back pain, see if your neck could be the cause by coming in for a consultation with one of our experts. Give us a call today to learn more!
6 Steps to a Happier You
NOW TREATING Urinary Incontinence & Pelvic Pain
“In the depth of winter I finally learned that there was in me an invincible summer.” - Albert Camus Quote of The Month:
6EasySteps ToPut YouOnThePathToA Happier, Healthier, MoreActiveYou!
It’s that time of year again, the beginning of a new year when many of us feel compelled to make New Year’s Resolutions. What will be your resolutions towards taking care of your health? Will you set a goal to lose weight, exercise more, eat better and increase your activity level? Unfortunately, suchdeclarationsoften fail after a month or two. This can often be attributed to twothings:a lackofreadinesstoactuallychange bad habits and a pattern of setting unrealistic expectations. So what types of resolutions can we make that we’ll actually stick to? If you want to improve your health and increase your energy, here are some simple ways to change your lifestyle for the better. 1. Begin the day with protein. Eating protein for breakfast helps curb your appetitethroughoutthedayandtendsto improve your overall diet as well. While you may wind up consuming the same number of calories over a day’s time, you’ll be less tempted by high-fat snacks around dinner time. Keep in mind that thereareplentyofplant-basedproteinsavailable, including hemp seeds, black beans, almonds, edamame, and pumpkin seeds among them. 2. Limit your drinks. By this, we aren’t only referring to alcohol. Instead, try to cut back on the calorie-laden drinks popular this time of year. Concoctions such as sweetened coffee drinks, sodas, diet sodas and energy drinks can be detrimental to a healthy diet. Focus on a higher consumption ofwaterduring thedayand tomake iteasyhave a glass by your desk or carry a bottle around with you. 3. Try wearable technology. Research shows that people who use wearable technology,gadgetssuchasFitbits,Garmin,and Withings, tend to stick to their exercise routine
morefaithfully than thosewhodon’t.Withmany of them, you can trackyour heart rate, stepsper minute, sleep cycles, and more. 4. Increase Your Range Of Motion. Avoid shortcuts when it comes to exercising. Striveforusingthegreatestrangeofmotion.This may include making longer lunges, stretching arms more while jumping rope, or leaning over furtherduringyoga.Whatever thecase,doingso helpsyourmusclesdomoreworkper rep,which results inbreakingdownmore tissueby theend ofyourworkout. Ifyouhavedifficulty reachinga full rangeofmotion,orhavediscomfort,consult your physical therapist. 5. Reduce fatigue. Asanyonewhohastriedandfailedatestablishing a regular exercise routine can agree, fatigue is the number one enemy. To help combat this, drinkbeet juice.Studiesshowthat itcan increase staminabyup to16percent.Furthermore, listen to music that keeps you motivated. Listening to the right music can actually expand your bloodvesselsby26percent.Workonaschedule routine that ensures you get enough rest, exercise, and activity. 6. Switch it up. Ifyou’vebeenplugging through thesamefitness routinedayafterday,youmaynoticeareduction in strength gain. To avoid this, try different exercises, workingout at different timesof day, using different repetitions, or lifting different weights. As 2018 begins to unfold, consider ways to add healthy decision-making to your lifestyle. Remember that putting things off doesn’t get you to where you want to be. We are here to help you reach your goals and achieve a healthy, pain-free lifestyle. Talk to your physical therapist at our practice today, or schedule a consultation to make your 2018 the healthiest yet.
“They are wonderful.” “There is very, very little pain.They did a great job of showing me the right kind of exercises to do with hip pain. I will highly recommend them to anyone that needs therapy. They are wonderful. Thank you very much.” Mary B.
“I’m very satisfied with my results.” “80% better. Prompt service, I was never kept waiting. The staff is very courteous, professional and I’m very satisfied with my results.” Phyllis M. www.innovativeptsolutions.com
Exercise To Help With Pain:
QUADRUPED ALTERNATE ARM & LEG RAISE While on your hands and knees, slowly raise up an arm out in front of you. Then slowly raise opposite leg behind you, while keeping your back straight. Hold for 10 seconds then repeat 3 times on both sides.
As we welcome a new year in wellness, we welcome new insurance benefits.Financesplayabigpart inmappingoutyouryearandmedical expenses are certainly a consideration. If you are like most patients, you have a deductible plan which reset on January 1st. Since all the money you spent toward that deductible in 2017 will be swept clean, we strongly suggest paying something toward your deductible at each visit so once your claims process (usually 2-4 weeks), you don’t have a large, intimidating balance due. We collect your co-pay, deductible, or co-insurance, at each visit year-round. This makes it easier for you to meet your deductible in a timely manner. Plan ahead, stay informed and most importantly, ask questions. Ask our staff if you have any questionsaboutyour insurancebenefits in thenewyear.Wewillhelpyou understand them and figure out the best way to get the care you need. We'reHere toHelpWith Your InsuranceBenefits SAVEMONEY WITH PHYSICAL THERAPY Research shows patients on average than referred patients, decreasing costs tremendously. COME BACK IN FOR A CHECK UP! who went straight to Physical Therapy had 86% fewer visits
Innovative Physical Therapy Solutions is NOWTREATING… Urinary Incontinence & Pelvic Pain , including evaluation and treatment interventions for the pelvic floor muscles with internal vaginal examination and biofeedback assessment. (Above): Johnna Covey, MSPT, Cert. MDTalong with ‘Penelope the Pelvis’ and her Pelvic Floor 1 course instructors, in Bel Air, Maryland.Page 1 Page 2 Page 3 Page 4
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