Do you suffer from an aching back? For some, this can be a slight nagging ache, and others a sharp crippling pain. Whichever category you fall into, back pain can keep you down and out from fully enjoying life’s activities. Whether it stops you from performing well at work, or you have to think twice about bending down to play with your children, back pain can be a real pain. However, you are not alone.
Health &Wellness The Newsletter About Your Health And Caring For Your Body
“Enjoy The Holidays Without Fear Of Pain.” GET RELIEF FOR YOUR BACK PAIN
• Get Relief For Your Back Pain • 7 Tips For Avoiding Back Pain • Staff Spotlight • Patient Spotlight • Exercise Essentials • Healthy Recipe Inside: Do you suffer from an aching back? For some, this can be a slight nagging ache, and others a sharp crippling pain. Whichever category you fall into, back pain can keep you down and out from fully enjoying life’s activities. Whether it stops you from performing well at work, or you have to think twice about bending down to play with your children, back pain can be a real pain. However, you are not alone. (continued inside)
Health & Wellness The Newsletter About Your Health And Caring For Your Body
“There’s No Room For Pain This Holiday Season!” GET RELIEF FOR YOUR BACK PAIN Here are some interesting facts on back pain: • Back pain is the number one disability for those under age 45.
• In the United States of America alone, there are an expected 31 million people with lower back pain at any given time. • Back pain runs second, after only the common cold, as the top reason for visiting a healthcare provider in the United States. • Experts place the likelihood of any person to experience some type of back problem in their lifetime at about 80%. That’s four out of every five people! • Around 30 to 40 percent of all workplace absences are due to back pain. • Approximately one quarter of U.S. adults reported having low back pain lasting at least one whole day in the past three months, and 7.6% reported at least one episode of severe acute low back pain within a one-year period. • More than two-thirds of back strains are caused by lifting and other exertions like pulling and pushing. • Most cases of back pain are mechanical—meaning they are NOT caused by serious conditions, such as infection, fracture or cancer. The good news is that there is help for back pain sufferers and that is our SPINE program. By improving the movement of your spine, posture, muscle stability and strength, you can have a much healthier, pain-free back. There is a lot that you can learn during the program to make sure you are in control of preventing your back pain from returning. Call us today to learn more about how our SPINE program can help you!
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7 Tips For Avoiding Back Pain
Here are a few tips that are surprisingly effective at preventing back pain and keeping it from returning: 1. Get more exercise. If your back is hurting, you may think the best way to get relief is to rest. Studies show that frequent changes in position and regular physical activity can actually help ease inflammation and muscle tension faster in the back. 2. Maintain a healthy weight. Extra pounds, especially in your midsection, can make back pain worse by shifting your center of gravity and putting strain on your lower back. Staying within 10 pounds of your ideal weight may help control back pain as well as all the other health benefits. 3. Quit smoking. Nicotine in smoke, restricts the flow of nutrient-containing blood to spinal discs, so smokers are especially vulnerable to back pain. 4. Sleeping position. If you’re prone to back pain, talk with our physical therapists about the best sleeping position. It is important to be in a comfortable position that you can sleep in to achieve the most rest. Prefer to sleep on your back? Try to avoid sleeping on your front. 5. Improve your posture. Find a good chair to sit on. Avoid soft couches or chairs that put you in a slouched position. Find a chair that will allow you to keep your feet flat on the floor when you sit. With standing, try to alternate your positions and walk around if possible. Have one foot forward when standing and switch this every 10 minutes. 6. Watch how you lift. Don’t bend over from the waist to lift heavy objects. Bend your knees and squat, pulling in your stomach muscles and holding the object close to your body as you stand up. Don’t twist your body while lifting. If you can, push rather than pull heavy objects.
7. Use supportive shoes. A good pair of shoes, with cushion can reduce pressure on your back. Avoid using high heels as they shift your center of gravity and strain your lower back. There is a lot that you can do to prevent back pain and alleviate it quickly when it starts. The important part is to work with your physical therapist to address the underlying cause of your back pain. This puts you on the right path to a healthy back that will support you pain free for a lifetime. To learn more about our SPINE program, contact us today and get on the correct path to a strong, healthy back!
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Don’t let pain become a way of life Pinpoint the exact cause of your pain or injury!
Relieve your spinal pain! Do you suffer with a y of the following symptoms? • Pain while bending or reaching • Chronic back pain • Difficulty with stiffness and soreness • Pain from an old injury or accident • Difficulty completing simple tasks • Radiating pain to muscles and joints
30 MINUTE WELLNESS SCREEN
CALL US TODAY 703-299-3111 Offer valid for the first 25 people to schedule. Expires 12-28-17.
Patient Success S P O T L I G H T
“ Tremendously effective for aiding in my recovery! ”
“I visited two other PT locations in the area, for a severely pulled hamstring related to martial arts, and they both failed in comparison to the expert therapy delivered to me by Matt and Rob at Solutions PT. While my injuries, imbalances, and general form were being meticulously assessed by Matt, he would always explain what he was doing and why he was doing it. The rehabilitative exercises also received the same level of attention to detail and have been tremendously effective for aiding in my recovery. They were also excellent about increasing the difficulty of the corrective training I was doing week-to-week, ensuring that I was progressing at a great pace. Not only does my hamstring feel better, it’s now stronger along with the supporting muscle groups. I truly can’t recommend these guys enough and my only complaint is that I can’t visit them all the time to hone my body into an impeccably functional machine. I’m running out of positive adjectives to use so I’ll wrap this up by simply saying to give them a visit if you’re looking for quality treatment.” - T.V.
THIS COULD BE YOU! Schedule your appointment today by calling 703-299-3111!
You Have The Right To Choose Your Physical Therapy Whether you want to come in because you’ve suffered a recent injury or you want to improve your physical health, tell your doctor about Solutions Physical Therapy & Sports Medicine. Get started feeling better today! See our physical therapists for: • Recent injury • Nagging aches and pains • Shoulder, wrist or elbow pain • Joint pain and movement problems • Walking or balance difficulties Call Us To Schedule An Appointment Today!
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Staff Spotlight
MATTHANNAN, PT, DPT Matt Hannan, a DMV native, graduated from Gonzaga College High School and Towson University, and later earned his Doctorate of Physical Therapy University of Maryland-Eastern Shore. As a former collegiate football player that overcame many personal injuries, he understands how important it is for physical therapists to take a larger role in bridging the gap between injury and return to sport &/or life and to help meet patient goals. Matt has experience in working with Olympic, collegiate, high school athletes, power lifters, cross fitters, triathletes, runners, and weekend warriors. Matt has taken multiple continuing education courses in manual therapy of the spine, trigger point dry needling, bridging the gap, ACL rehab, injury screenings, and Dynamic Neuromuscular Stabilization. Matt is a firm believer that you must look at the entire neuromuscular system to effectively treat all patients in restoring there biomechanics, correcting there muscular/joint restrictions, and returning them to function. Matt consults with Gonzaga College High School Athletics to help give back to his Alma Mater. He enjoys spending time with his family, girlfriend, & dog; is an exercise enthusiast; craft beer and loves sports of all kinds.
solutionsphysicaltherapy.com
Healthy Recipe
Roasted Brussels Sprouts with Pomegranate Eating Right Never Tasted So Good!
• 3 tablespoons pomegranate molasses • Seeds from 1 pomegranate • 1/2 cup coarsely chopped toasted hazelnuts • Finely grated zest of 1 lime • 1 tablespoon finely grated orange zest
INGREDIENTS • 1 1/4 pounds Brussels sprouts, trimmed and halved • 2 tablespoons canola oil • Kosher salt and freshly ground pepper
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.
Recipe courtesy of Bobby Flay
Exercise Essentials Try these exercises to help with aches and pains...
Strengthens Core
Helps with Low Back Pain
PRAYER STRETCH Start on your knees and bend forward, reaching arms out on floor in front of you as shown. Hold for 15 seconds, repeat 3 times.
QUADRUPED ALTERNATE ARM While in a crawling position, slowly raise up an arm out in front of you, while lifting the opposite leg. Hold 5 seconds and repeat 20 times per leg.
Not all exercises are appropriate for every person. Please consult with a healthcare provider before starting.
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We get you better faster!
When You Should Come In For Another Check-Up:
If you can’t do the following: � Move without pain � Bend and move freely � Balance confidently and securely
� If you have pain or soreness > 48 hours after playing sports
� Walk for long distances � Live an active and healthy lifestyle
Take Care Of Your Aches as Soon As They Start
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